Hale Handbook

How to Eat Out Without Wrecking Your Progress

You don't have to order the sad salad, or bring your own food. A handful of decisions make most of the difference.

2 min readUpdated November 2026Not reviewed by a doctor

The short version

  • Restaurant meals often have far more calories than you'd guess, so a little planning goes a long way.
  • Most chains of 20 or more locations must list calories, so check before you go.
  • Focus on protein and vegetables, order the drinks and sauces carefully, and consider taking some home.
  • One meal doesn't decide anything. Enjoy the occasion and go back to normal at your next meal.

Before you go

  • Look at the menu online, and decide when you're not hungry.
  • Check the calories. US chains with 20 or more locations must list them on menus.
  • Don't starve yourself all day. Arriving ravenous rarely goes well. Have your usual meals earlier, perhaps a little lighter.

At the table

  1. Order first. You'll be less swayed by what everyone else is having.
  2. Start with something filling. Broth-based soup or salad helps. Go easy on the bread basket and chip bowl, or decide how much you'll have and stick to it.
  3. Build the plate method into your order. Protein and a vegetable, plus one starch.
  4. Ask for changes. Sauce on the side, grilled instead of fried, salad or vegetables instead of fries. Most places will do it.
  5. Split or box it up. Restaurant portions are often enough for two meals. Ask for a to-go box at the start if that helps.
  6. Slow down. Put your fork down between bites, and stop when you're satisfied.
  7. Pick your treat. The bread, the drink or the dessert. All three is where calories run away.

Words on the menu

Usually lighterUsually heavier
Grilled, baked, roasted, steamed, poachedFried, crispy, battered, breaded
Broth-based, tomato-basedCreamy, cheesy, Alfredo, smothered
Vinaigrette, salsa, mustardAioli, ranch, mayo-based

Fast-food orders

  • Burger place: Single patty, no mayo, side salad or small fries, water or diet drink.
  • Mexican chain: Bowl with chicken or beans, fajita vegetables, salsa, lettuce and half the rice. Skip the chips, or share them.
  • Sub shop: Lean protein on smaller bread with loads of vegetables and mustard.
  • Chicken place: Grilled instead of crispy, with green beans or slaw.
  • Pizza: Two slices of thin crust with vegetables, plus a side salad.
  • Coffee shop: Egg bites or oatmeal, with a plain latte or black coffee instead of a blended sweet drink.

Drinks

They're the fastest way to double the calories in a meal. Choose water, seltzer, unsweetened tea or diet soda, and go easy on the alcohol. See alcohol.

Holidays, parties and social pressure

  • Eat a small protein-rich snack before you go.
  • Take one plate, and survey the options before you serve yourself.
  • Move conversations away from the snack table.
  • You don't owe anyone an explanation. "No thanks, I'm good, but it looks great" is enough.
  • If it's a favorite you only get once a year, have it and enjoy it.

Sources

  1. FDA: Calories on the Menu
  2. CDC: Steps for Losing Weight

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.

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