04/19/2026
🍽️ Coach Tips for Eating Out (and staying on track)
1. Plan ahead
Use the restaurants website to browse the menu before you arrive so you can make better choices than being put on the spot.
2. Don’t show up starving
If you go in super hungry, you’ll over order and overeat.
Have a small protein snack beforehand (like eggs, Greek yogurt, or a shake).
3. Build your plate around protein first
Look for grilled chicken, steak, fish, or eggs, then add sides.
Protein keeps you full and helps you stay in control.
4. Be mindful of “hidden calories”
It’s usually not the main meal, it’s the extras:
sauces, dressings, fried sides, sugary drinks.
Ask for sauces/marinades on the side and keep it simple.
5. Enjoy it, just don’t turn one meal into a full weekend
One dinner won’t ruin progress… but the “I already messed up” mindset will.
Get right back on track at your next meal.
