Reader’s Request: Healthy Restaurant Eats
Hi friends! How’s your morning going? It’s Friday!!!!! I’m thinking that makes it a good day already 😉
So this post has been a long time coming –so many requests for this one- but I want to preface it by saying that sometimes going out to eat is a special occasion, or a weekly treat. In that case, get whatever the heck you want and enjoy it.
Case in point: fondue 😀
This post is more intended for readers who have to travel or work on-the-go and have to do the restaurant thang often, but want to stick to their healthy eating goals.
Usually when I go out to eat, I’ll navigate a menu according to what I’m feeling. Sometimes I want fish (like salmon), other times I’ll want a salad a veggies. Usually there’s an option I can swap stuff out for, order 2 appetizers or a la carte. I’ll try to decide between a cocktail/wine, bread or dessert, unless the Pilot orders dessert and I steal a few bites 😉
Here are some of my favorite clean eats for some popular restaurants:
Italian:
The trap: lots of cheese, casserole dishes of pasta served for one, but made for a family of four, sodium overload.
No-fail veggie option: minestrone soup, salad, bread (if desired) – Olive Garden has AMAZING soup and salad combo. I say no to the breadsticks, but before gluten started messing with me, I’d have one breadstick at the end of my soup to sop up the last little bit 🙂
Fish: Italian restaurants usually offer some type of light, grilled fish dish. Ask for it with a side of veggies instead of the pasta/potatoes and a salad.
Pasta: Many restaurants are offering whole wheat pasta instead of white. Order your pasta with whole wheat noodles and ask for half packed up to-go, which can be tomorrow’s lunch.
Chicken/meat: Once at Olive Garden, I asked if there was any way they could make chicken and veggies with marinara. The server was more than happy to ask for me and presented me with a beautiful plate of veggies, chicken and marinara. It was fantastic. If there’s something you want and aren’t seeing, just ask politely. Usually I’ll start off by saying, “I’m sorry to bother you, but is there any way I might be able to get *this* or *this*?”, saying please and thank you with a smile usually does the trick. [And if they say sorry, no substitutions, or “we can’t do that”, that’s ok too, but it’s always worth asking politely for something you’d like]
Asian:
The trap: fried, lots of sugary sauces and SODIUM.
No-fail veggie option: Egg drop soup or miso soup, house salad (with ginger dressing! yum) and veggie roll with brown rice [<—this is my standard sushi house order]
Fish: Sashimi is a great option if you’re at sushi, or a brown rice and veggie bowl with shrimp
Chicken: Chicken salad, no wonton crispies, dressing on the side or lettuce wraps
Tips for Pei Wei:
-I’ll always order the kid’s size. Why? All of the entrees are actually two, very calorie-dense portions and I haaaaaate to waste food (or have a trunk full of leftovers if we’re out and about). I’d prefer to just order the amount I’d like to eat.
-Add veggies. They will add veggies to pretty much any dish, just ask 🙂
-Steamed instead of fried. You can ask for your fish and veggies to be steamed instead of fried, NBD.
Tips for PF Chang’s:
-The appetizers are usually more than enough for a meal. The lettuce wraps are AWESOME
-Buddha’s Feast is my go-to meal, with brown rice and steamed shrimp instead of tofu [or sometimes, I’ll get the tofu]
-If you get a salad, ask for dressing on the side, or it will most likely arrive swimming in dressing.
Mexican:
The trap: Cheesy, gooey, fried, carby (hi chips and salsa), spicy goodness. This is the food of my childhood 😀
No-fail veggie option: Veggie fajitas with corn tortillas. Nix the sour cream and cheese, but go after the guacamole and beans (just make sure the beans are vegetarian)
Fish: Shrimp fajitas, or a grilled shrimp salad + beans
Chicken: Most Mexican restaurants offer a chicken topopo or taco salad. I’ll get this and ask for it in a bowl instead of the taco shell, no cheese, and use salsa for the dressing.
Lighter: If you really want something, order it off the a la carte menu. Sometimes we’ll go to Mexican and I really want a tamale or enchilada. So I’ll order a side of beans with no cheese and one tamale or enchilada, instead of the whole combo plate.
Tips for Chipotle:
-I nix the rice and get extra lettuce instead. I’d rather get leafy green nutrients than feel totally stuffed from eating rice
-Faves: burrito bowl with lettuce instead of rice, or soft tacos. No cheese or sour cream, lots of salsa, and guacamole (calorie-dense, but it’s all good stuff)
Steakhouse:
The trap: fried food, crazy portions, lack of veggies.
No-fail veggie option: Baked sweet potato, beans and a salad. Plop the beans on the sweet potato and feast.
Fish: Grilled salmon or shrimp skewers with baked sweet potato, veggies and/or salad.
[I miss Longhorn!]
Chicken/Meat: Small steak, or chicken salad. Or meat, veggies and baked sweet potato/salad.
Places that make it easy:
-Panera
-Pita Pit
-Subway
-Sweet Tomatoes
-California Pizza Kitchen
How often do you go out to eat? We try to keep it to 1-2x week max over here. What’s your favorite restaurant meal?
For me, it’s the gluten-free pizza and salad combo from Renee’s Organic Oven. I could eat it every day 😉
Enjoy your Friday and I’ll see ya later today with a Fashion post!
xoxo
Gina
Similar reader’s request: Fitnessista-fying meals
Something to watch: A closer look at what the Pilot’s job looks like: [It was filmed at our previous squadron in Valdosta – last night he said that one of the landing shots is him landing. Crazy! Awesome video]
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LOVE Buddha’s Feast at PF Changs! Last night I went to a local restaurant in my town and got their “no carb turkey burger”…a turkey burger between two lettuce leaves, and a side of broccoli. It’s great that they offer that on their menu because I usually ask for a burger between lettuce anyways and find that I really don’t miss the bread.
that’s awesome!! i’ll do that too, or have the burger served on top of a salad 🙂
Great post– thanks for all this info!!! I LOVE Panera… what’s your fave there?
Black bean soup and Greek salad w no cheese 🙂
Love panera too! I miss it.
Hi Gina! I LOVE this post. I grew up without a lot of money, so anytime we went out to eat it was a special treat and we ordered without regard to health. Now that I’m older, I can afford to eat out a lot more than I could when I was a child, but I’ve had trouble breaking that “treat” mentality. If I just make one small positive change and order something healthier, I feel so proud! It’s all about the baby steps 🙂
I have one thing I’d like to share with you about the phrase “I don’t want to bother you…” When I was in college, I attended a workshop for women in the workplace. They encouraged us to never use those words because those words become a reality in the person’s mind you’re speaking with. They start to unconsciously trivialize your comments, ideas because even you consider them a bother. The same applies to phrases like “I was just wondering” or “I thought that we might..”. Women use these phrases all the time in and out of the workplace! I do my best not to use them and I’ve noticed that people take me more seriously. I find that very interesting and empowering. It is the little things!
Have a great Friday!
I read that same piece, I think, and while these phrases shouldn’t be used in the workplace, I don’t see much issue with using them when eating out. Of course, there might be better ways to phrase it… like, “Would you be able to adapt a dish a little?” / “Can I substitute XYZ?”
For sure, Julie! It’s not a big deal to use those phrases when you’re eating out. The issue I run into is that if I use them in my “everyday” life, I have trouble phasing them out in the workplace. It becomes second-nature to use them all the time!
i like those ideas, too- thanks!!
that’s really interesting, because i actually read the opposite. i read that if you say “sorry to bother you” when asking for something, the first thing they do is say “oh you’re not a bother at all! i’m happy to help you”
now i’m just confused. haha
That’s true! I guess the argument is that you put the onus on them to tell you that you’re not a bother! You’re never a bother 🙂 You just want some veggies instead of mashed potatoes. lol. I’ve never known a man to say “sorry to bother you!” haha
hahah true dat. 😀
It really depends on the situation. I work as a sales executive and I’ve been trained to NEVER use the word “just” when describing my actions, as in ”I’m JUST calling” — because it a) makes the person to whom you’re speaking feel like an afterthought and therefore b) trivializes whatever comes after that; you want your actions to appear deliberate, not as though they are an accident. I think, though, when you’re working it the opposite way (as a customer) it’s okay to do those things bc the person who is serving you will immediately recognize your language and jump to accommodate you… that’s their job and if you’re nice about it, they will be nice right back. ”just my 2 pesos”
omg end of novel.
I’ve actually decided that Panera is a tough one for me… the one time I went there, there was pretty much NOTHING for me to eat (dairy intolerant) besides bread. =( They were not friendly/helpful about helping me out, either.
I also go out about 1-2x week.
Try the black bean soup and Greek salad w no cheese 🙂
awesome video. are you just filled with extreme pride for the pilot? (of course you are!!) 🙂 i watch that video and im so proud of what he and our other military members do (even though i’ve only met him once haha). it’s just so amazing to see their skill level and bravery. very very fortunate to have our valiant military protecting us! just thought i’d share 🙂
Cool video! & great tips about eating out!
Usually I treat eating out as a fun thing and order something I usually can’t make at home (or is a lot of work to make at home!).
I try not to eat out too often by myself, but when the Hubs is in town we go out at least once a day (just the weekends!)
My ABSOLUTE favorite chain restaurant that has my favorite meal ever is called The Veggie Grill. I think it may just be a California thing? But it’s an ALL VEGAN chain restaurant that is soooo foodgasmic.
My favorite salad beast of all time comes from there- All Hail Kale- marinated kale with quinoa, corn salsa, cabbage + carrots, with candied walnuts and topped with blackened tempeh. <- I could eat this every day.
all vegan chain restaurant?! that sounds AMAZING
This is a great post… thanks for all of the ideas! I like how you presented it with all of the different meat and veggie options too.
We usually go out to eat once a week max and try to keep the more pricey restaurants for special occasions. It can be expensive AND lots of extra calories if you’re not careful. (We learned our lesson a couple summers ago when we’d go out to eat way too often.)
Awesome video! I have to be honest, I’m kinda glad that I didn’t really know what exactly the pilot’s plane could do while he way deployed – I got worried about him just watching the video and he’s at home safe and sound & I don’t even know him!
an even better option at a pasta joint is spaghetti squash!! there is only one restaurant around that has it, and its amazing. Most pasta places need to have that option
i’m glad I live in Canada – we don’t have nearly all of the options that are there in the states! And it’s not just in restaurants – but when I went grocery shopping while on vacation in NY, there were foods and flavours that I had never even heard of! You do have trader Joes though…that is something I’m extremely jealous of!
Haha agree. When I went to the Mall of America with my brother, he ordered a taco from the food court and it came with a side of TWO MORE TACOS and a drink the size of of a large bucket.
Boy do I wish there was a Pita Pit in Minneapolis! I fell in love with their falafel wraps and secret sauce on our last vacation out west.
This is a really well thought out post! Seeing that I eat at a lot of these places I found it really interesting! PF Changs is the biggest challenge for me when I go there. All of their food is just so delicious!
Eating out is so freaking hard, and even with good substitutions, I feel like there’s so many hidden calories. For me Mexican is the hardest and I usually just end up not ordering a meal because I can’t resist the chips! We usually make our Mexican outings a treat night though, so I don’t worry about it too much 🙂
Thanks for this post! Love it and that you gave a few healthier options instead of just one!
Personally, I try to go out 1-2 times per week. But with work, our firm loves to “lunch” together … so sometimes I have to go (I’m at the bottom of the food chain so feel the need to go so they can get to know be better/keep me around). These tricks will most def come in handy! Thanks again!
It’s so great to get tips on staying healthy, especially when I’m going out to eat and starving by the time I’m there! Because I’m nursing and my baby doesn’t digest gluten well, I also have to stop eating so much…that pizza looks amazing!
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Another great restaurant for healthy eats is Jason’s deli. The self serve salad bar is incredible. There are lots of good vegetarian protein options included: hummus, beans, chickpeas, walnuts etc. Many of the ingredients are organic too. This chain started in Tx but it’s expanding fast. It’s my go to eat out place.
Great tips Gina!! I always stick to fish when I go out to an Italian restaurant – can’t go wrong!! I don’t eat out often at all, and usually if I do, it’s sushi, or a blogger meet-up at a new-to-me restaurant. It’s a good thing that the nearest Whole Foods is an hour away, because if it were any closer I’d be there every day!
I’m so happy you posted this! My best friend is constantly going out to lunch or dinner with coworkers, creating that “group bond”, and complains that the eating out is why she can’t lose weight. I’ve told her it’s all about substitutions and will now send her a link to this post! 🙂 Thanks Gina!
Also that video is amazing! My boyfriend and I stayed at Moody and it was fun to see Valdosta in person. I kept saying “Oh Gina mentioned that place” or “Gina’s blogged about that” He just LOVED hearing all about my imaginary friend LOL
Sweet video! I have a question? Have you ever flown in a plane that you hubs was piloting? Looks like a real adrenaline rush and kinda scary! You know at the beginning of big football games how they have the military planes fly over the stadium? Has the Pilot ever flown for that? I think the military planes are super cool.
Awesome tips Gina — usually we go out maybe once per week to one of our favorites: Chipotle, Potbelly’s or Outback Steakhouse. Usually I get a big salad and an adult bev 🙂
If we are going somewhere special or to one of our favorite treat restaurants I will order and eat whatever I want, but for our usual running errands lunch or casual weekend dinners (or weeknight if I didn’t make it to the store), one of my favorite things to do is order an appetizer and a side salad with dressing on the side, or use one of my favorite dressings from home. Sometimes I will select a veggie side dish instead of a salad if I really want something warm instead. There are usually some really delicious and healthy options are available on appetizer menus at a lower price and smaller portion. We have a BJ’s across the street and I love LOVE their Thai shrimp wraps and ahi poke appetizers as a full meal as well. Yum!
I love (and frequent) restaurants that are willing to change things up for me. I get weird looks sometimes when I ask for odd substitutions, but more often than not, they are willing to make anything. Being polite gets you SO far! I find that being confident enough to ask for the things that you want can get you far in life — not just at a restaurant, but in every capacity! Hubs and I are going out tonight. I’m planning on getting grilled scallops, an absolutely incredible small house salad and a side of sliced avocado. I pick and choose and end up getting exactly what I want/need instead of feeling bad because I ended up eating something that wasn’t exactly what I was in the mood for. Oh! and the lighter fare on date night always leaves room for more vino 😉
Loved the video 🙂 I always get so jealous that I’ll never know what Trevor’s job is like… Think we can convince a general to give us a civilian ride?? I guess I won’t hold my breathe 😉
Honestly, we almost NEVER go out anymore…Scott does some biz lunches or dinners out, but I don’t. I either make it myself and eat it at home or bring snacks from home to take out. It’s expensive, and even tho I am not 100% strictly GF, I am really careful about it so between lack of vegan/veg options + the GF situation + sodium <– my nemsis! + the cost…we just don't go out anymore. Great memories of it all…we used to go out almost every day! But not anymore. Life has come full circle.
I love your tips! And yes, The lettuce wraps are AWESOME at PF Changs. And their apps are meal-sized, many times, too.
Wow, this post was so thorough. Thanks for compiling it!
My favorite going-out food is sushi just because I can’t replicate it at home! We try to go out just once a week, and I usually have a work lunch out sometime during the week as well.
Thank you for posting this! 🙂 I can imagine quite a but of work went into this post, but definitely worth it to get the info out there. I used to avoid eating out like the plague! Thank god I got over that mentality.. Can you imagine.. Life without subway, montannas, coras? Well that’s no life at all ;)!
I want that pizza!
Holy balls lady! That video was intense! My husband is an aircraft fueler and I’m just now learning about some of the shenanigans he’s seen and all that jazz. Do you worry about the Pilot’s “sanity”? In our experience witht he Army, they push mental health topics under the rug, which is awful. War is 100% real, yo! Some of the ladies in my FRG and I are pushing to start a support group for spouses of Soldiers with PTSD. I would love to hear your input on this topic. Feel free to email me tylersoendker@gmail.com-I realize this is a very sensitive subject. Thanks!
I love this post! Sometimes because of work I have to go out and grab something to eat, but I never know what to get. I don’t want to get something completely unhealthy, but now after this review I know what to look for in whatever I’m craving. I love it! 🙂
Also, the Pilot is a badass. That’s all 😉
hahah yes he is 🙂
Thanks for sharing all those restaurant ideas. I am printing them out along with some others and keeping a list in each car’s glove compartment. I can’t tell you how many times we have ended up eating out unexpectedly somewhere and I try to remember what you all have recommended.
Also, thanks for sharing the A-10 video. My son is OBSESSED with the A-10. That was a very well done piece. I have such respect for your hubster and all our military men and women.
Has the pilot seen this? It makes me giggle. It got passed around when I was in flight school
*It is TOTALLY a silly video and I want you to know I think your pilot is totally awesome, humble, and I thank him for his service!
http://www.youtube.com/watch?v=U6nFl21kpaw
My fave place to eat out is somewhere I recently discovered. Its called “Shish” and its in St. Paul, MN, where I live. The food is Medditerrian esp Greek food that is mega fresh and not too pricey either. The tomatoes on their greek salad are almost like candy, they are so sweet and flavorful. The have a few tables on a patio too, so my bf and I like to go there and chill out and eat until our hearts content on a nice summer evening.
For Mexican – I go with the fajitas and just eat the vegies and meet/skip the shells, cheese, sour cream – although I always partake of the guacamole! Excellent post.
Have a nice weekend!
I meant veggies and meat . . . not meet.
Hey Gina!
I work at a Red Robin–not sure if they have those out your way. We accomodate really well to people’s custom orders. Almost everything off the menu has an insane number of calories. You can get half sizes of salads and a child’s size burger–veggie, meat, turkey, or chicken, if you ask. Also we do the lettuce wrapped burgers and you can sub out fries for just about any veggie or a side salad. I love to eat there and know it isnt a good idea to eat there often, when I get a child’s size burger it isnt nearly as many calories. Also they are super cute!
we used to eat at red robin all the time in nc! and you’re right, lots of great options 🙂 i used to get the boca burger on salad and loved it
OMG Pei Wei. I haven’t been in a couple months, and now I have a craving for it!!
Longhorn and Outback have the best grilled shrimp. I love Chipotle’s vegetarian option – black beans, rice, and lots of veggies. I’m not a vegetarian at all, but it’s SO good!
As to my favorite “out to eat” meal…California Pizza Kitchen’s Spinach and Artichoke Thin Crust/Flatbread pizza, hands down.
this post was so helpful!!! Thanks for another great one Gina! <3
Great guide! We also try to keep restaurant meals to 1-2/week. My go-to meals include grilled chicken entrees & salads (dressing on the side) or big, tasty wraps.
Also, when we do feel like splurging on a high-cal meal, my husband and I will often order one entree and split it, and fill in the gaps with some side salads. That way, we get to enjoy chicken tenders or pasta, but for far fewer calories and half the price!
We rarely go out to eat since I’ve gone gluten free. If we do I like the weight watchers salads at Cheesecake Factory without the noodles or croutons and dressing on the side.
That pizza looks amazing though. I’d love that!!
yayy this post is perfect! thank you for putting it up =)
Ahhh thanks so much!! I have been looking for healthy restaurant options everywhere! My friends and I have been restaurant hopping, looking for the healthiest delicious food out there! Have you tried Bahama Breeze’s hummus?! Mmmm. SO good!! (:
Ohh this is such a great post!! I feel like I’m pretty good at navigating restaurant menus but some of your tips were really helpful and things that I have forgotten! Luckily, I was eating lunch while reading this or it would have made me hungry 😉
That video is amazing!! Makes me want to go to a few airshows again this year to see the amazing planes of our Air Force.
Thank you again Pilot for all you do for this country.. your courage is never forgotten and I am thankful for the freedom you and the thousands of others provide to me each day.
Love the restaurant ideas as well Gina! Great ideas I will have to remember next time I’m out to eat 🙂
Great information! We rarely go out to eat though. With 3 kids 5 and under, it’s just easier to eat at home. Plus it gets expensive for a family of 5! Great video 🙂
Great tips for my request on Italian restaurants! Love it! I tend to forget that they usually have fish options so that’s a great option to choose! Thanks! 🙂
great post gina! i’m soo picky when it comes to eating out, and these are such great tips!
Awesome post 😀 I do my best to look at calorie counts before we go out to eat (we only have about five restaurants to choose from…), but sometimes it’s not always possible.
I work at a Chinese buffet restaurant, and I’ll tell all of your readers right now that there are very, very few healthy options. Chicken/shrimp and vegetables, no sauce, white rice (our brown rice is actually white rice colored with soy sauce!), a cup of egg drop soup and a side salad with ginger is pretty much all you can order that’s not going to break the bank. All of the sauces are made with a ton of sugar, and most of our stuff is fried. 🙁
What a great post, Gina! Really helpful hints about eating out.
I have a new found respect for the Pilot and what he does. Watching the video…I got chills and felt a lot of pride for our country and the men and women who protect it. Although I had to look away at times, (I am afraid of heights and flying!), I found the video to be amazing. Go, Pilot! 🙂
Is their a store made dressing similar to the ginger dressing at those restaurants? I <3 it!