How to Eat Out While Following the 21 Day Fix Program
Are you afraid to eat out while doing the 21 Day Fix? Well don’t be! Here are my top tips for success while eating out on the 21 Day Fix Plan.
So, you’re doing the 21 Day Fix, everything is going great, and then BOOM – a friend asks you to meet them for dinner this weekend. Immediately, you start to panic! You’ve been doing so well on the 21 Day Fix and you don’t want to ruin your hard work with a meal out. What am I going to eat? What am I going to drink? How am I going to stick to the plan? How will I portion my meals? Will this throw me off?
STOP right there!! Don’t panic, it’s okay. You can still eat out and stay on your 21 Day Fix eating plan, you just need a few simple tips to keep in mind before heading out. Autumn has included a great restaurant food guide for you to use right in the Eating Plan Guidebook, so check that out! But here are some other 21 Day Fix eating out for success tips that I use whenever I eat out at a restaurant:
1. DRINKS & BEVERAGES
Typically when we go out to eat with friends, alcohol is usually involved, right?! Well, guess what? You can still have alcohol on the 21 Day Fix, you just need to limit yourself to ONE 4 ounce glass of wine. The wine falls under the yellow container, so just remember, if you’re going to include a glass 4 oz glass of wine with your meal to add it to your “yellow” container tally for the day.
If you’re like me and you prefer not to waste your precious yellow container on a drink, then order water. You can even order some sparkling water and add a wedge of lemon or lime to it. Heck, ask them to bring it to you in a wine glass if you like!
Another beverage that is okay to drink while on the 21 Day Fix is coffee! Just don’t add creamer or sugar to it! So while your friend is pigging out on their dessert, enjoy a nice cup of coffee instead, you’ll feel so much better about your decision later, I promise.
2. ENTREES
Restaurant menus can be a bit confusing. Sometimes, you don’t know how something is being cooked, so when in doubt, ASK!
Here are some BAD words to stay away from:
* fried * battered * creamy * blackened * crispy * breaded * smeared * smothered
Here are some GOOD words to stick with:
* sautéed * grilled * baked * broiled
I personally like to order a plain protein: chicken, salmon, fish, or steak, and then add a veggie to that. If fries or rice or baked potato is served on the side, I ask them to omit that and give me an extra serving of veggies in it’s place. I always say it’s better to eat more veggies! Just make sure to ask that the veggies aren’t being sautéed in butter. If I order a salad on the side, I always make sure to ask for the dressing on the side!
If you’re ordering a sandwich, make sure to take off the top half of the bun or bread and just eat the protein with the bottom half of the bun. Remember, ONE slice of bread counts for ONE yellow container. Or, if you’ve already maxed out on your yellow containers for the day, just toss the bun completely and eat the protein. Again, ask to omit the sauce or mayo that is served with it.
3. PLAN AHEAD
Most restaurants have their menus online now. So go ahead and look at the restaurant menu before you go out. Look at which choices would be the healthiest options. Keep those words I’ve listed above in mind.
Sometimes, when I look at a restaurant menu online, I don’t see many healthy options, but 99% of restaurants have a garden salad. So if you don’t see anything else that would fit the 21 Day Fix plan, order the garden salad (dressing on the side) and ask them to add a grilled chicken breast on the side!
4. PORTION CONTROL
You want to keep in mind the color of containers you are eating while at a restaurant. Here is a quick guide to help you along the way:
Red (Broiled, Baked, Grilled)
Chicken
Steak
Fish
Pork
Tofu (vegetarian option)
Tempeh (vegetarian option)
Green (Don’t be afraid to use lots of green containers)
Salad (dressing on the SIDE!)
Steamed, baked, grilled veggies (no sauce)
Yellow (save a yellow container for dinner)
Rice
Bread (1 slice)
Sweet Potato
Mashed potato or 1/2 a medium
Corn
Beans
2 – 6″ corn tortillas
1 – 6″ flour tortilla
Pasta (1/2 cup)
Blue (don’t go overboard here…)
Cheese (mozzarella, cheddar, feta, goat)
Avocado/Guacamole
Nuts
Hummus
Orange (on the side)
Salad dressing (stick to vinaigrettes)
Seeds (pumpkin, sunflower, sesame)
Olives
Tsp
oils used for sautéing
As you can see, the 21 Day Fix nutrition plan is pretty flexible! You can still stay on track with your eating plan while at a restaurant. Of course, you don’t have full control when dining out, but if you make the best choices possible, you will do just fine!!
Are you finding the 21 Day Fix meal planning confusing? Are you having trouble planning your meals? Getting in your containers for the day? If so, please watch my video HERE for more eating out tips. Or, please feel free to contact me HERE if you’re not already working with another coach, I would love to help you!
