Sometimes eating out whilst trying to stick to new healthy eating habits can be hard. I have clients message me all the time asking me to look at menus and help them with options to choose when eating out. This is a great help to them and myself as there PT. I know they would struggle if they didn’t ask for my advice, and could possibly undo all the hard work from our training session.
So here are a few options to choose and what to avoid when eating out
Chinese: msg is your worst nightmare here.
Try eating :
Stir fry vegetables
Chicken or fish
Ginger and garlic are great options aswell and chilli
Choose steamed or jasmine rice
Meals like chicken with garlic and spring onion with jasmine rice
Anything fried or deep fried
Anything with the word ‘crispy’
Prawn crackers are extremely calorific and don’t fill you up
Beef, lamb and pork contain higher calories and are fattier meats
Creamy sauces like Chinese curry
Avoid meals like Egg fried rice, Beef, samosas, prawn crackers and spring rolls
Although most people find these dishes rich and fattening you can have some really nice healthy food.
Tandoori chicken (on the bone so not as lean as tikka)
Tomato based sauces with chicken
Vegetables – stuffed peppers
Steamed or jasmine rice
Meal idea: chicken tikka/chicken shashlik main with boiled rice salad and chapatti x1
Creamy curries like korma
Lamb, Beef as not as lean as chicken
Italian food are very carb based. Choosing a lot of wheat can upset some peoples tummy, especially those that suffer with bloating.
Pasta in tomato based sauces like arrabiata
Chicken breast in tomato sauce
Low calories pizza (the healthier Pizzas on offer) served with salad
Chicken salad no dressing
Sirloin steaks with potato
Pizza with Beef, charizo, pepperoni toppings
Deep pan pizza
Chips and sweet potatoe fries
Good meal: tomato sauce with spiralized vegetables chilli and chicken with side salad no dressing
Try to eat:
Stir fry with fresh vegetables
Boiled rice/steamed rice/jasmine rice
Vegetables stir fried in oyster sauce
Chicken skewers but avoid the peanut sauce
Stir fries with vegetables and lean meat
Hot and sour soup
Clear broth soups
Creamy curries like Thai green curry
Coconut milk meals
Good meal choice; chicken and vegetable stir fry with salad and jasmine rice.
Try to eat:
Jacket potato with chilli
Five been chilli with boiled rice
Chicken skewers with salad
Grilled chicken with peas and jacket potato
Small portion of penne pasta in tomato sauce with salad
Lean steak with jacket potato and vegetables
Carvery with turkey and vegetables
Fajitas with chicken or vegetables
Fatty meats like Beef and pork
Mash potato (it could be done with cream and lots of butter)
Sweet potato fries
Gammon egg and chips
Pasta in cream sauce
Curry in cream sauce
Chicken with batter or fried
Southern fried anything
Carvery with lots of roast potatoes, mash, Yorkshire puddings etc
I hope this helps you next time you are eating out.
Remember to always ask the waiter/waitress to leave dressings off, swap chips for jacket potatoes etc. It’s easy to ask, it’s not to see easy to burn off the calories if you do not ask.
If anyone needs more guidance and tailored food plans please get in contact.