Staying On Track At Restaurants

Staying On Track At Restaurants

Staying On Track At Restaurants

Are you concerned about eating out while doing the 21 Day Fix? Don’t be! This is a lifelong lifestyle and you shouldn’t exclude yourself from social gatherings, because social connections are just as much an indicator for health and happiness as healthy eating.  

Whether you are following the 21 Day Fix system or are on a generally healthy eating plan, here are some general tips to follow


If alcohol is involved, you can still have alcohol on the 21 Day Fix, you just need to limit it to ONE 4 ounce glass of wine. The wine falls under the yellow container, so you have to add it to your “yellow” container sheet for the day.

Personally, I find it challenging to stop at just one, so I like to volunteer as designated driver.  It’s just much easier for me to 100% commit to NONE, rather than SOME.

Instead, I order soda water with lemon on the side to squeeze in.  Other beverages that are just fine to drink anytime are coffee and tea! Just keep it plain! I’m personally not a big after-dinner dessert lover, but if the rest of your table is munching on their dessert, you can sip a nice cup of coffee instead, and you’ll feel much better about it later!  And if you drink Shakeology, don’t be afraid to bring it along as a dessert shake.


Restaurant menus have a lot going on.  If you can’t tell how something is cooked, don’t be afraid to ask!

Here are some words to stay away from:

* fried

* battered

* creamy

* blackened

* crispy

* breaded

* smeared

* smothered

Here are some cooking techniques to stick with:

* sautéed

* grilled

* baked

* broiled


A good plan is to order a plain protein: chicken, salmon, fish, or steak, and then add a vegetable to that. If it is normally served with fried, pasta, rice or potatoes, I replace it with another serving of vegetables, because you can’t really overeat veggies! Just ask that the veggies aren’t being sautéed in butter – steamed or roasted are a better choice.  When ordering a salad on the side, I make sure to order dressing o the side and omit cheese and croutons.

If your meal is a sandwich, you can take off the top half of bread and eat the protein with the bottom half of the bun. Remember: ONE slice of bread counts for ONE yellow container. Or, get rid of the bread and just eat the protein. Again, ask to leave out the sauce or mayo that is served with it, or get it on the side so you’re in control


You can find most restaurant menus online. So take a look at the menu before you go out. Keep the above-listed words in mind when selecting your choices.  I personally like a Salmon or Chicken Breast grilled with double veggies.  Another favorite option of mine is a large chopped salad with dressing on the side that I can dip my fork into.

And if there isn’t anything that appeals to you, get a Garden Salad with dressing on the side, no croutons or cheese and have a grilled Chicken Breast added to it.


You can use these adjustments whether you are using the 21 Day Fix system or not.  But the beauty of the 21 Day Fix plan is that you can stay on track to your goals without having to count calories.  As you use the system you will have a better eye for the size of a portion that would fit into the matching container.  Here’s a review:

Red (Broiled, Baked, Grilled)

  • Chicken
  • Steak
  • Fish
  • Pork
  • Tofu (vegetarian option)
  • Tempeh (vegetarian option)

Green (You can totally go overboard with greens in your green container)

  • Salad (dressing on the SIDE!)
  • Steamed, baked, grilled veggies (no sauce)

Yellow (save a yellow container for dinner or a treat)

  • Rice
  • Bread (1 slice)
  • Sweet Potato
  • Mashed potato or 1/2 a medium
  • Corn
  • Beans
  • 2 – 6″ corn tortillas
  • 1 – 6″ flour tortilla
  • Pasta (1/2 cup)

Blue (take it easy)

  • Cheese (mozzarella, cheddar, feta, goat)
  • Avocado/Guacamole
  • Nuts
  • Hummus

Orange (on the side)

  • Salad dressing (stick to vinaigrettes)
  • Seeds (pumpkin, sunflower, sesame)
  • Olives


  • oils used for sautéing

The 21 Day Fix nutrition plan is really very flexible! You can absolutely stay on track with your eating plan while at a restaurant. You may not have full control when dining out, but if you make the best choices possible, you will be ok.  Enjoy yourself!

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