If you’re very dedicated, close to the show or have high discipline, you can handle a meal out with friends when you’re only having a Diet Coke. BUT there are a few occasions where you simply want to join the feast or give yourself a treat without jeopardising your progress too much.
Before you head out, you can already set yourself up for the success by saving most of your fats and carbs for this meal (if you’re tracking macros). Stick to high protein meals all day and stay well hydrated.
Finally, if you’re treating your meal out as a cheat meal, just ignore this post and enjoy yourself to the fullest!!! To the fullest, but not to the level where you can’t walk and feel like you’ve swallowed a tank ;)
Stick to sugar free beverages and water
Avoid fruit juices and cocktails
If you have to drink alcohol, go for Gin & Tonic, Vodka & Soda or Wine
Skip it all together or share with a friend
Bread basket can look tempting and if you’re making a choice to eat more carbs, choose between the bread, higher carb side dish OR dessert
Choose a lean protein source as a base - chicken breast, white fish or prawns
Red meat, salmon or lamb are delicious but you’d have to account for higher fat. Plus there’s a big chance that your protein of choice will already be cooked in butter or oil
If possible, go for a simple side dish - rice, potatoes, grilled vegetables or a salad - all of these are easier to track
Avoid anything saucy. Curries, pastas and stews taste amazing but they also have lots of hidden sugar and oil
Share it with a friend. This way you get to enjoy the treat and bond over how good it tastes. Bonus tips if you let your friend eat 2/3 of it!
Ice cream is the easiest dessert to track if you’re counting macros. Cakes and pastries can be tricky as you never know how much sugar, chocolate or cream they have, but ice cream can be estimated more accurately. Sorbet is an even lighter / lower fat version!
Fresh fruits with cream works well as a lighter treat. This option doesn’t beat the cake or ice cream but can still satisfy a sweet tooth
Skip it all together and order a coffee / tea, so that you have something to sip on while everyone else is indulging
Any other tips that you can add and share? Would love to find out about your eating out hacks