You Can Eat Out and Stay on Track - Here’s How

In a world where highly processed foods, convenience options, and oversized portions are everywhere, eating in a way that supports your weight goals, energy, and overall health doesn’t happen by accident.

At home, it’s often easier to maintain your real food habits. You can stock a wholefood pantry, commit to meal prep Sundays, plan your weekly menu, and create an environment that supports your goals. These simple yet powerful habits set you up for success because they are within your control.

But what happens when you step outside that environment?

Restaurants, cafés, social events, and travel mean you’re suddenly navigating menus you didn’t plan, ingredients you can’t see, and choices you didn’t prepare for. So how do you maintain your real food standards without feeling restricted, awkward, or like “that person” at the table?

The good news is that you absolutely can eat out and stay on track. You just need to know how. With a little planning and intention, it is possible to support your health and maintain your real food habits when dining out. Here are our top tips:

1. Set the Right Mindset

From the moment you plan to attend a social event, eat at a restaurant, or step outside your usual routine, set your intention for example: ‘I will choose foods that support my energy and health goals’. Remind yourself of this throughout the night to stay in the mindset that supports your health. Your environment may change but your standards don’t have to.

2. Eat Before You Go

Arriving overly hungry is where good intentions unravel.

Have a small protein-based snack before you leave like boiled eggs, Greek yoghurt, leftover chicken, or a protein smoothie. This helps stabilise blood sugar levels, reduces urgency, and allows you to order from a place of calm rather than craving.

3. Choose a Real Food Restaurant

Where possible, book a restaurant that focuses on fresh, nutrient-dense ingredients and lighter cooking methods such as grilling, steaming, or baking. Choosing a venue that offers real whole foods makes healthy eating so much easier!

Great options include:

• Poke or health bowl venues - Build your own bowl with greens, vegetables, and quality protein (for example, Fishbowl).
• Mediterranean or Greek restaurants - Fresh salads, quality protein, olives, and healthy fats.
• Farm-to-table restaurants - Local, seasonal, and minimally processed meals.
• Teppanyaki or Japanese BBQ - Control your portions by cooking your own protein and vegetables.

4. Choose a Simple Protein

Look for grilled fish, chicken, steak, seafood, or eggs.

Protein anchors your meal, supports satiety, and helps maintain steady energy. Avoid heavily battered, crumbed, or sauce-heavy options where possible. When in doubt, ask for sauces on the side.

5. Add a Healthy Side

Add salad, steamed vegetables, or extra greens to your plate to fill up on. This simple act will increase fibre, support digestion and keep your meal aligned with your real food standards. Simple and fresh is often best.

6. Choose Sparkling Water

Sparkling water is a great option to drink in social situations. Add lemon, lime, or fresh herbs if available. Bubbles make everything feel celebratory without the blood sugar spike.

7. Eat Mindfully

The goal isn’t just what you eat, it’s how you eat. 

Be sure to:

-    Slow down

-    Put your fork down between bites

-    Notice flavours and textures

-    Tune into fullness cues

By taking time to eat mindfully, your food will feel more nourishing, digestion will be assisted, and cravings naturally decreased. 

Extra Support If You’re on the FLP

If you are following the FLP, staying on track while eating out is still possible. With awareness and preparation, you can remain aligned wherever you are.

A few additional tips:

• Drink More Water: Thirst is often mistaken for hunger. Make sure you have had sufficient water throughout the day and have a large glass of water 10 mins before your meal. Proper hydration supports appetite regulation.
• Plan Ahead: Review the menu beforehand so you can make a calm, intentional choice. Deciding in advance reduces impulse decisions and social pressure.
• Level Up on Greens: Increase leafy greens throughout the day to support satiety and blood sugar balance. You may also include a daily dose of Peak Performance. Formulated with thylakoids, it can assist in reducing hunger signals and supporting appetite control.
• Track Your Feelings: Notice both your food choices and your emotions. Whether using a journal or the FLP app, recognising patterns around stress, temptation, or social triggers builds awareness—and awareness creates change.

Eating out doesn’t have to undo your progress. It’s not about perfection or avoiding social situations; it’s about making aligned choices that support your energy, your energy, your hormones, and your long-term goals. With a simple strategy and the right mindset, you can enjoy the eating out experience, stay consistent, and walk away feeling satisfied and in control.