Eating out becomes easier when you have a few familiar orders and a plan for substitutions. Use these suggestions to explore the menu, ask clear questions and choose a meal that works for you.
In general
- There will likely be some mystery ingredients in the food you get at a restaurant, even if you navigate perfectly: some less than ideal oils on the grill the meat is cooked on, some canola oil or hidden sugar in salad dressing, breadcrumbs hidden somewhere. Do your best to make healthy choices and then prepare for any residual hunger and cravings you may experience after the meal.
- Try to arrive before you are uncomfortably hungry.
- If removing bread and starchy sides leaves the meal too small, ask for extra protein so you have enough to eat.
- Look up the restaurant ahead of time and scan the menu for options. When in doubt, call ahead and ask if they can accommodate you.
- Ask the waiter to take away the breadbasket.
- Check glazes and sauces for sugar, especially those described as honey- or maple-sweetened.
- Avoid starchy side-dishes and ask for extra servings of green vegetables or a salad.
- If nothing on the menu looks to be low-carb, you might need to be creative – order 2 appetizers and a side salad or deconstruct an item on the menu by asking that sauces and starchy items be removed.
- Remember: You (or someone you know!) are paying for the meal and deserve to get what you want.
American (including bars, pubs, diners, burger bars and sandwich/submarine shops)
- Bunless burgers, grilled chicken patties or sandwiches without bread. Many offer lettuce-wrapped burgers/sandwiches
- Eggs, omelets with side of bacon or sausage
- Any protein and vegetable
- Many sub places will make a cheesesteak or sub sandwich in a bowl
- Charcuterie plate
- Chicken wings (non-breaded), avoid sugary sauces and glazes
Barbecue
- Pulled pork, brisket or chicken
- Chicken wings and barbecued ribs
- Ask for no sauce on any of the meat (or just a dry rub), bring your own sauce if you prefer
Chinese
- Egg drop soup
- Any protein and vegetable dishes, avoid rice/noodles and breading on meat
- Best to ask for the sauce on the side, but if not do your best to limit sauce as it likely contains cornstarch
Greek/Mediterranean
- Any protein and vegetable dish, like kabobs over a Greek salad
- Tzatziki is a yogurt-based sauce that is low in carbs
Indian
- Tandoori chicken
- Non-breaded vegetables
- Leave out rice, breads and lentils for a lower-carb order. Ask about added sugar in chutneys.
Italian
- Antipasto or charcuterie platter
- Caesar salad without croutons
- Meatballs (these often contain breadcrumbs, but are a better option than pasta dishes), sausage or any protein of choice with some marinara sauce over a side of spinach or broccoli
- Alfredo sauce with chicken or shrimp over vegetables
- Many dishes in Italian restaurants, like meatballs and tomato/alfredo sauces contain sugar, but make the best choice you can in the moment.
Japanese/Hibachi/Sushi
- Miso soup
- Hibachi: any meat, fish, chicken – ask for extra meat and extra vegetables
- Sushi: avoid rice, ask for sashimi or a Naruto roll (fish wrapped in cucumber slices)
- Avoid teriyaki sauce which is full of sugar and fake crabmeat
Mexican
- Chicken or meat fajitas, no rice, tortillas or beans
- Burrito bowl, extra meat and vegetables, guacamole
- Carnitas without the tortilla
Seafood/Fish
- Any non-breaded fish, shellfish and vegetables
- Cocktail sauce has sugar, so opt for melted butter or tartar sauce instead
- Avoid imitation crabmeat
Steak house
- Caesar or iceberg wedge salad (no croutons)
- Any cut of meat and vegetables
Thai
- Any non-breaded protein with garlic sauce, avoid rice and noodles
- Coconut-milk soups and curries may offer workable options; ask about added sugar.
