Kaylee, an experienced strength and nutrition coach, specializes in transforming physiques. As the founder of Moves You Training, she empowers clients with personalized coaching that delivers transformative results, and educates in health & nutrition to build confidence, maintain progress and achieve sustainable and long-term transformations.
Trying to lose weight while still enjoying meals out with loved ones can feel challenging, but it doesn’t have to be. Dining out is a normal part of life, and with a little preparation and skill, you can enjoy the experience without sabotaging your progress. Here are some practical tips to help you stay on track while dining out.
Plan ahead
If you know the restaurant you’re heading to, take a few minutes to check out their menu online beforehand. This allows you to plan your meal in line with your calorie and nutrition goals. Many menus now include calorie counts, which you can easily log into apps like MyFitnessPal.
If calorie information isn’t available, have a general plan. For example, prioritize lean proteins and vegetables, opt for grilled over fried options, and limit portions of dressings, sauces, creams, and cheeses.
Focus on high-protein options
Protein is your friend when it comes to dining out while working toward fat loss. Meals rich in lean protein not only help you stay full and satisfied longer but also play a vital role in maintaining muscle mass while in a calorie deficit. Here’s how you can make protein the star of your meal, without going over on calories:
Grilled chicken: Opt for dishes like grilled chicken breast, chicken kabobs, or rotisserie chicken. These are typically leaner options compared to fried or breaded alternatives.
Fish or seafood: Choose grilled or baked fish like salmon, cod, or shrimp. Ceviche or sashimi are great options if dining at a seafood or sushi spot.
Lean beef or steak: Opt for cuts like sirloin, filet mignon, or flank steak. Skip the butter-topped steaks or ask for sauces on the side.
Plant-based proteins: Tofu or tempeh make excellent vegetarian options, especially in stir-fries or salads.
Egg-based dishes: Omelets or egg scrambles with veggies can be great for brunch or breakfast-for-dinner options. Egg white scrambles are about as lean as it gets.
Turkey or lean pork: Look for turkey burgers, turkey patties, or lean pork tenderloin.
Examples by cuisine
Italian: Opt for grilled chicken or shrimp over zucchini noodles with marinara sauce instead of creamy Alfredo pasta.
Mexican: Choose fajitas with grilled chicken or steak, and skip the cheese and sour cream.
Asian: Select a stir-fry with tofu, chicken, or shrimp, asking for light sauce and extra veggies, with rice on the side.
American: Go for a grilled chicken sandwich, and if calories are very low, swapping the bun for lettuce wraps.
Make smart swaps
If your meal allows customization, consider swapping higher-calorie sides like fries or mashed potatoes for extra vegetables. This adds volume to your meal, keeps it nutrient-dense, and helps you stay within your calorie range. Here's a list with a few examples of swaps you can make:
Swap fries for a plain baked potato (without butter, creams or cheeses)
Swap mashed potatoes for a steamed or roasted veggies
Swap creamy soups for a broth-based soup like minestrone or vegetable soup.
Swap heavy sauces (e.g., Alfredo, gravy) for lighter options like marinara, salsa, or lemon juice.
Swap fried chicken for grilled chicken breast or rotisserie-style chicken.
Swap a breaded fish filet for a grilled or baked fish option like salmon or cod.
Swap regular pasta for zucchini noodles, spaghetti squash, or a smaller portion of whole-grain pasta.
Swap sugary coleslaw for a side of fresh fruit or a simple garden salad.
Pro Tip: Restaurants often prepare foods with more fats or oils than you would at home. When in doubt, ask for sauces and dressings on the side to control portions.
Customization tips
Add-on protein: Ask if you can add extra protein to your meal, such as grilled chicken, shrimp, or hard-boiled eggs to salads, pastas, or rice bowls.
Swap high-calorie additions: Swap cheeses, creams and sauces for lighter options.
Ask for plain preparation: Request grilled, baked, or roasted proteins without heavy sauces or breading. Add flavor with herbs, spices, or a squeeze of lemon.
Mindful drink choices
If you want to enjoy a different beverage, choose a diet soda, sparkling water, or unsweetened tea instead of sugary drinks.
Alcohol can be a sneaky source of calories, so making smart choices is key. Stick to a one-drink limit if you're aiming to reduce calorie intake. Swap calorie-dense options like wine, beer, or sugary cocktails for lighter alternatives such as vodka, gin, or Malibu with low-calorie mixers like diet coke or soda water. Sip slowly and alternate with water to stay hydrated.
Practice balance and sustainability
The most important thing to remember is that balance is key. While dining out frequently might slow progress, it’s essential to find a sustainable approach that fits your lifestyle.
Socializing and enjoying meals with loved ones is part of life, and it’s okay to savor these moments without guilt.
Focus on making mindful choices most of the time and view dining out as an opportunity to practice moderation, not perfection. One meal won’t derail your progress, just as one healthy meal won’t create instant results.
Quick tips
Eat mindfully: Slow down, chew thoroughly, and pay attention to your hunger and fullness cues.
Share desserts or appetizers: If you’re craving something indulgent, consider splitting it with the table to enjoy a taste without going overboard.
Skip the “extras”: Items like bread baskets, loaded toppings, or unnecessary sauces can add hundreds of extra calories.
Ask questions: Don’t hesitate to ask your server how a dish is prepared or request modifications like grilling instead of frying.
If you feel you need a helping hand navigating your fitness and nutrition journey, Moves You Training is here to support you. With personalized guidance, practical tools, and a sustainable approach, we’ll help you stay on track and reach your goals—without sacrificing the things you enjoy.
Read more from Kaylee Jollota
Kaylee Jollota, Fitness & Nutrition Online Coach
Kaylee is a leader in the field of nutrition and strength training and their effects on body composition. In 2015, she discovered the transformative power of nutrition, losing 35 pounds and unlocking newfound confidence and passion. She has since dedicated her career to guiding clients to achieve similar life-changing results. Her approach combines personalized nutrition strategies with well rounded fitness programs, empowering clients to build strong bodies, minds and lifestyles. Her mission, to lead clients to find what moves them to a healthier, more confident you.
