I want to preface this by saying, we are all human. Food is part of social gatherings! You should not feel anxiety or feel like you have to alienate yourself by not going to eat with friends and family. If possible, try to look up the menu before you go. Most places will have all the nutritional information online and let you see what your options are for customizing you meal to fit your goals!
I have more and more clients, as well as myself, that are on the go a lot and are looking for some options that won’t “ruin” everything. While one meal out here and there will not derail your goals completely, it is nice to have a plan of action in place for those times where you need something quick and easy! Without further adieu I have compiled some of my tips and go to meals while eating out or traveling!
Some of my go to BREAKFAST options while eating out or traveling:
If at a restaurant, I look for items such as:
Egg White Veggie Omelette or Scrambles: Think of veggies as freebies!
Turkey Bacon or Chicken Sausage
Whole Grain Breads
Low Fat or Fat Free Yogurt
Wheat or Oatmeal Pancakes
Even if these are not on the menu, as the server, they are usually more than able to make substitutions!
*I also always ask for butter on the side, and to have everything cooked with cooking spray, not oil or butter*
Denny’s: Fit Slam: 269 Calories, 17g protein, 40g carb, 4g fat or build your own grand slam: 2 orders egg whites, turkey bacon, and fruit or pancakes!
IHOP: Simple & Fit 2 Egg Breakfast (with fruit as side): 330 Calories, 26g protein, 36g carbs, 10g fat
IHOP: Simple & Fit Vegetable Omelette: 317 Calories, 27g protein, 27g carb, 12g fat
Starbucks: Reduced Fat Turkey Bacon Sandwich: 240 Calories, 13g protein, 28g carbs, 6g fat. Sometimes when I am in a pinch, I will order 2 and not eat the bread on the second one.
Starbucks: Try ordering your drinks with half the amount of syrup or try a sugar free option to lighten the calories. You can also order using fat free or almond milk!
Starbucks: Egg White, Spinach, and Feta Wrap:280 Calories, 19 protein, 35g carbs, 9g fat
Mc Donald’s: Egg White Delight: 250 Calories, 18g protein, 32 carbs, 7g fat
Panera Bread: Turkey Sausage, Egg White & Spinach Breakfast Power Sandwich: 390 Calories, 26g protein, 50g carbs, 10g fat. Ask for no cheese or even double egg!
Panera Bread: Avocado, Egg White & Spinach Breakfast Power Sandwich: 410 Calories, 22g protein, 52g carbs, 14g fat. Ask for no cheese or even double egg!
Subway: Double Egg White Sandwich on Whole Grain Flatbread, Spinach, Tomato, Onion: 399 Calories, 29g protein, 47g carbs, 9g fat
Dunkin Donuts: Egg White Wake Up Wrap: 150 Calories, 9 protein, 14g carb, 7 fat. Not exactly filling, but pair it with a fat free Greek yogurt and you have got yourself a great breakfast!
Dunkin Donuts: Egg White Flatbread: 280 Calories, 15g protein, 33g carbs, 9g fat
Au Bon Pain: Egg Whites, Cheddar and Avocado on a Skinny Bagel: 310 Calories, 20g protein, 26g carbs, 17g fat. Ask for no cheese and drop the fat even more!
Until next time,