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Tips for Eating Out
With some planning and flexibility, it's possible to enjoy a meal at a quick or full-service restaurant. Below are some tips and guidance to help you navigate menus options that are Nourish to Flourish compatible.
BASIC PRINCIPLES
Lunch & Dinner
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Grilled meat or seafood - chicken, beef, pork, salmon, tuna, shrimp
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Hamburger on lettuce or in a lettuce wrap
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Avoid sauces and gravy
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Roasted vegetables without sauces or butter
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Baked potato or sweet potato; no butter, try olive oil
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Salad without dressings; stick to oil and vinegar-based or oil and lemon
When dining at full-service restaurants, clearly communicate the ingredients you wish to avoid to your server. A knowledgeable staff member, in consultation with the kitchen, can assist you in selecting a meal that is consistent with the Reboot Plam.
Breakfast
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Eggs or omelets with vegetables
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Sausage (watch sugar content in sausage, you’ll probably need to ask)
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Bacon; check for to see if it’s cured with sugar
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Fruit is always a good option
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Hashbrown potatoes without cheese
First Watch will bring you a menu with a listing of all ingredients in their breakfast foods.
meal options for select quick service restaurants
Chick-fil-A
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Grilled chicken nuggets
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Market Salad with grilled chicken, no blue cheese, no granola, no dressing
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Spicy Southwest Salad, no cheese, no tortilla strips, no dressing
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Cobb Salad – grilled filet or grilled nuggets, no cheese, no corn, no dressing
Watch out for items that have healthy ingredients but include a sweetener such as the kale salad that has maple syrup in the dressing.
Panera
Panera has good salad options, but
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Skip the cheeses and croutons
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Choose the apple over the baguette
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Watch the dressings; play it safe by asking for olive oil and lemon
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Power Breakfast Egg Bowl
Green Goddess Cobb (no bacon or dressing)
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Greek Salad + protein (no feta or dressing, ask for olive oil and ask to add some grilled chicken or steak)
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Power Steak Lettuce Wrap (no pesto)​
Five Guys & Shake Shack
Shake Shack and Five Guys are good burger options.
Tips
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Order a burger with veggies, no cheese, no sauce, on a lettuce wrap
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Toppings - pickles, onions, mustard, avocado, jalapenos, mushrooms (no ketchup)
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Generally these fries are made with peanut oil, which is not consistent with the plan
Chipotle
Stick to protein, veggies and guacamole
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Lifestyle Bowl Menu​ - Wholesome Bowl with carne asada, chicken or carnitas
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Choose a burrito bowl but hold the rice and beans add all the veggies and a side of guacamole
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Ask for a side of olive oil and a lemon slice or just use the guacamole and salsa as your "dressing"
Currito
Make your own bowl:
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Protein - chicken, steak
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Lots of veggies (no corn)
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Guacamole
Miscellaneous Tips
Salad Dressings
Dressings are often not great options at many restaurants. For example, even the light balsamic vinaigrette at Chick-fil-a contains sugar and an orange juice concentrate. At full-service restaurants, ask for olive oil and vinegar. Add a freshly squeezed lemon and you have a light, flavorful alternative.
Here's an easy 'take along' dressing.
Dressing Recipe
½ cup extra-virgin olive oil
¼ cup fresh lemon juice
1-2 cloves garlic, minced or grated
1-2 tsp. Dijon mustard
½ tsp. salt, or to taste
¼ tsp. pepper, or to taste
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Combine in small bowl and whisk well, or mix in a jar with a tight-fitting lid, shake well.
SMOOTHIES - IT'S IMPORTANT TO KNOW THE INGREDIENTS
Most smoothies are made with a pre-mixed concentrate which, most likely, contains some form of sugar or sweetening agent, like agave. And usually the base is sugar-added fruit juice.
If craving a smoothie, create your own by choosing a base of coconut milk or almond milk, then add your choice of protein powder, veggies, fruit and/or nut butter. Check out our Smoothie page for more ideas.
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