Eating out on Ideal Protein
A Guide to Eating Out while on the Ideal Protein Protocol
Have the right mindset.
When it comes to eating out, we are often faced with a mindset of indulgence and FOMO (fear of missing out). So dining out isn’t about whether or not there are healthy options available, there almost always are, it is about having the right mindset. We have to be willing to swim upstream from time to time to accomplish our goals, whether it is to lose weight or keep our weight off or even more simply… pursue our best health.
As we like to say in our office, choose your hard! It is hard to choose a healthy meal at a restaurant and it is hard to have knee pain (as an example) – CHOOSE YOUR HARD. For many of us, if we have ever struggled with weight, overindulging at a restaurant can trigger old behaviors and quickly become a slippery slope of indulgence outside of the restaurant environment.
You are not alone.
When ordering at a restaurant, know you are NOT ALONE. Somewhere in that same restaurant is a recovering alcoholic saying no to alcohol, there is a person with celiac saying no to bread, there is someone with allergies to dairy, asking for no cheese or butter and on goes the list. Restaurants are very good at making changes to fit a lot of different dietary needs…you are not alone!!
Placing your order.
Ask your coach. Your IP coach is great at looking at menus locally and across the country and helping clients know how to order a wonderful dinner of protein and veggies (with no additives that would hinder their eating plan), my best recommendation when it comes to eating out is to ORDER WHAT YOU WANT!! After talking to many restaurant owners over the years, in our office, I have found that they support this notion.
Hear me out…
When you order a menu item and start taking things away to make it fit your dietary preferences, two things happen; 1) you might feel like you are missing out and see this experience as a negative one and 2) the cook is more likely to make errors to your menu item because they are so accustomed to making it a specific way and NOBODY likes to send their food back, so it puts you at risk of eating a meal that doesn’t fit your plan and falling off track.
Instead, if you look at the menu and figure out what is in the kitchen… such as, “I can see they have chicken and steak, broccoli, asparagus and salads…” Then place an order for what you would like to eat, not based off of a menu item. Let them know you are on a strict eating plan (doesn’t matter what it is) and ask for the specific food you would like and how they should cook it. This reverses the negative effects from the paragraph above…instead you are asking for what you want (focus is positive) and because it’s not a normal menu item, the cook will slow down in making it and make it exactly as you ordered it.
PRO TIPS
- Always bring packets or small containers of your own homemade, IP or Walden Farms dressings when dining out. Also, salads taste quite delicious with olive oil, lemon and salt and pepper.
- Be prepared! Know what you are going to order ahead of time, most restaurants are available online. If there are no good options, speak up for yourself and ask to change restaurants.
- There is nothing wrong with ordering water. If you feel like you need extra, ask for sparkling water and add a twist of lemon or lime. You can also bring water enhancers and flavor your water.
- Ask for “dry” protein of your choice with a side of steamed veggies.
- Always ask for no butter or sauce.
- Feeling embarrassed or high maintenance for ordering different? Remind yourself of how much progress you will make! You are worth it!
Specific Restaurant Suggestions
Applebees
- Grilled Shrimp ‘N Spinach Salad (no bacon, almonds or dressing)
- 9oz House Sirloin (order double veggies, no potatoes and save 1/2 stead for another meal).
Asian 1 (Thai Food)
- Chicken Salad (no dressing)
- Pad Bai Koroa (sweetened w/ stevia and choice of protein)
- Assorted Vegetables (w/ choice of protein, veggies and stevia sauce option)
- Garlic Sauce (w/ choice of protein and double the broccoli w/ stevia sauce option)
Bob’s Burgers & Brew
- Steak Salad (off gluten free menu, no cheese, no dressing)
- Top Sirloin (side salad, no dressing)
- South West Chicken Salad (off gluten free menu – no cheese, corn or black beans or dressing)
Calico Cupboard
- Vegetarian Scramble (no onions, cheese, potatoes or fruit)
- Garden Green Salad (no carrots, croutons, or dressing)
CHIPOTLE
- Bowl or Salad (no rice or beans) – Choose your protein, lettuce, pico/salsa and choose your preferred veggies.
Local Mexican Restaurant
- Fajita Salad – peppers and protein option only over bed of lettuce w/ salsa and dressing of choice brought from home.
MOD Pizza
- MOD or Deluxe Size Salad – choose your lettuces, veggies and protein. Add seasonings and herbs. Use their oil and lemon and salt & pepper for dressing or bring your own from home.
Olive Garden
- Salmon (cooked dry w/ steamed broccoli)
Outback Steakhouse
- Chicken, Salmon or Steak (cooked dry, add salt & pepper w/ choice of veggies – asparagus or broccoli)
Panera
- Breakfast- Power breakfast egg bowl w/ steak
- Lunch – Mediterranean chicken or Power steak in lettuce wrap
Red Robin
- Grilled chicken (no cheese or toast)
- Wedgie Salad (no bacon, guacamole – ask for a side of steamed broccoli or side salad with no dressing, croutons or carrots).
- Grilled Chicken Burger (wrapped in lettuce with a side of steamed broccoli)
Sub Shops
- Most have an option to do a lettuce wrap (choose our protein and veggies, add mustard, salt and pepper)
Taco Bell
- Chicken over a bed of lettuce, no corn and beans.
WIN! WIN!
Get out there and enjoy dining out!! Enjoy the company! Order what you WANT and wake up the next day with confidence that you can succeed in making healthy choices!! You’ve got this!!
Check out the Ideal Protein Recipe page for amazing meals.
