If you’re planning on going out for a meal and you’ve decided that you’re going to make this meal fit in your macros, planning the rest of your day around the meal will help you stick to your goal. I’m giving you the option of deciding whether or not you want this outing to fit in your macros because in reality, we do have that choice and just because you’re counting macros, that choice shouldn’t go away. Before the meal, check in with yourself and decide whether this meal is worth perhaps going over for the day or if it’s just another meal. Are you going to make memories at this dinner or brunch? Or are you eating out for convenience.
A few Sundays ago I went out for brunch with my boyfriend and my future sister-in-law. I rarely eat out so when I do, it’s usually something I remember. I can tell you exactly where I ate, who it was with, what I ate and what the weather was like for all the times I’ve eaten out in the past year. So for me, it’s all about making memories.
Since I was prepared for this, I chose a place for brunch that I’ve been wanting to go to for some time. I made smart choices about what I ate before brunch, what I ordered at the restaurant, and what I ate for the rest of the day. At the end of the day, I was over my daily fat allowance by 10 grams (not amazing, but could be much worse), and managed to stay within my carbs and my protein.
For those of you who are curious, each day I eat 140 grams of protein, 200 grams of carbs on a workout day, and 45 grams of fat. This is what it looks like when I try my best to stay within these numbers while going out for a meal.
8:00 am – Black Coffee (no cream today, hoard the fat!) and a litre of water
9:30 am – Light, low fat breakfast (see picture above)
4:30pm – Veggie and green salad with chicken breast and apple cider vinegar – no extra carb sources. I kept this meal really carb/fat light and high protein!
8:00pm -0% greek yogurt, protein powder and frozen berries
I fill the rest of the day with lots of water, tea and coffee. It prevents me from snacking and keeps me hydrated.
Here are two extra tips to keep in mind when you know you’re going out for a meal:
*Keep your surrounding meals high protein as it’s very easy to eat extra fat and carbs in a restaurant. If you have to replace eggs with egg whites, do it!
*The next day, you might feel a little bloated even if you managed to stay within your macros. This is totally normal. Restaurants like to add salt to everything for taste. That bloat feeling is just water weight so don’t fret! It will come right down as long as you’re staying hydrated.
I always like to say – “failing to plan is planning to fail” and this is the truth when it comes to eating out. Plan ahead. Take a look at the menu before you go into the restaurant and have a game plan. You’ll leave feeling great about a memory you just created and you’ll feel good that you didn’t have to sacrifice your diet plan in order to do so.
For any questions, feel free to email me at firstname.lastname@example.org