How To Navigate Eating Out

Navigate Eating Out—Without Derailing Your Goals

This guide makes eating out simple, repeatable, and protein-forward—so you can enjoy real food anywhere and still stay aligned with your goals (no calorie app needed at the table).

What you’ll get

• A clear 4-step ordering method
  (Protein → Veg → Carb anchor → Flavor control)

• Quick-start rules for fast decisions
  (sauce on the side, one carb anchor, measured fats)

• Macro + portion tools to estimate protein/carbs/fats on the fly

• Cuisine playbooks with better picks, smart swaps, and sample orders (with estimated macros) for:
  Mexican/Tex-Mex • Italian • American Grill/Diner • Asian • Mediterranean/Middle Eastern • Indian • Pizza • Sandwich/Salad shops

• “Say this” restaurant scripts you can use word-for-word
  (light oil/butter, half rice extra veg, box half now, etc.)

• Day-of and next-day checklists for sodium, hydration, and alcohol around training

• Considerations for common needs:
  gluten-free, low-FODMAP/IBS, lower sodium, carb awareness

Perfect for

• Busy schedules, travel, and long shifts

• Clients who want structure without weighing every gram

• Anyone who prefers simple rules over complicated tracking

• People who want to enjoy social meals and keep moving toward their goals

How to use it

1. Skim the quick-start rules before you head out.

2. Open the cuisine page that matches where you’re ordering from.

3. Build your plate with the 4-step method.

4. Use the scripts to customize your order without awkward back-and-forth.

5. Jot a quick note after the meal so you can tweak and improve next time.

Use it once or twice, and ordering starts to feel automatic.

Format & delivery

• Instant digital download (PDF)

• Designed for mobile viewing and quick, in-the-moment reference

Disclaimer: This is an educational resource and does not replace individualized medical nutrition therapy. For personalized medical advice, please consult your healthcare provider.