Eating Out Without Guilt
My Story: From Fear to Freedom
Going out to eat… at the peak of my disordered eating, this was honestly my worst nightmare.
All I could think about was calories. I would panic, overthink every choice, and usually end up ordering a plain salad with nothing on it. (So appetizing, right?)
Thankfully, I’ve healed my relationship with food and shifted my goals. Now, I can enjoy foods I love—like a good chicken Caesar wrap—without guilt.
But as my fitness journey has grown, new challenges have come up. For example:
How do I eat out when my goal is muscle growth or body recomposition?
How do I enjoy myself without slipping back into old restrictive habits?
How do I find balance between “staying on track” and enjoying the moment?
These are questions I know a lot of us face, so let’s talk about it.
The Heart of Eating Out: Connection Over Calories
The truth is, most of the time when we go out to eat, it’s not really about the food.
It’s about who we’re with. Family dinners, brunch with friends, coworkers’ happy hour, birthday parties—these moments are about connection.
And that’s what I try to remind myself:
Even if I choose a healthier option, I’m still present.
What matters most are the conversations, the laughs, and the memories.
Food is a part of the experience, but it’s not the whole experience.
This shift in mindset has helped me stay grounded during different seasons—whether I’m building muscle, leaning out, or just focusing on balance.
Practical Tips for Eating Out While Staying on Track
Here are some tools I’ve learned that make eating out easier (and less stressful):
1. Plan Ahead
Don’t go starving. If you skip meals all day, you’ll be more likely to overeat. Have a protein- and fiber-rich snack before heading out.
Examples: Greek yogurt with fruit, protein shake with a banana, or apple slices with almond butter.
Check the menu online. Knowing what you want before you arrive helps you avoid last-minute panic decisions.
2. Be Smart About Cooking Methods
Look for meals that are grilled, baked, steamed, or roasted.
Swap fried sides for healthier ones (e.g., baked potato, side salad, or roasted veggies).
Limit heavy, fried, or breaded options when your goal is muscle growth or recomposition.
3. Choose Lean Proteins
Great options: chicken breast, turkey, salmon, shrimp, white fish.
For steak: go for leaner cuts like top sirloin or top loin.
4. Load Up on Veggies
Think of your plate as: lean protein + colorful veggies + smart carbs.
Eating the rainbow not only helps with micronutrients but also keeps you fuller.
5. Ask for Modifications
Don’t be afraid to ask how something is cooked.
Request no butter or extra oil when possible.
Ask for sauces and dressings on the side—then use just what you need.
Lighter swaps: balsamic vinegar, olive oil & lemon, salsa, Greek yogurt-based dressings.
6. Manage Portions
Restaurant servings are usually oversized. Ask for a to-go box right away and portion half your meal for later.
Slowing down your eating gives you more time to actually enjoy the conversation.
7. Stay Hydrated
Stick with water or sparkling water to save calories (and avoid liquid sugar).
Bonus: Drinking water throughout your meal helps you feel satisfied without overeating.
Balance & Moderation
Now, does this mean you can never enjoy a fried chicken sandwich with fries? Absolutely not.
One meal will not ruin your progress. In fact, allowing yourself the foods you love in moderation is what keeps your nutrition sustainable long-term.
But—when your goals are muscle growth, fat loss, or body recomposition, there are times when it’s important to stay consistent. It’s not about restriction, but about choosing what aligns with your current goals.
At the end of the day, eating out should be enjoyable. With a little planning, you can fuel your body, stay on track, and still make amazing memories with the people who matter most.
✨ Final Thought:
Be present. Enjoy the moment. Remember—you’re not just feeding your body, you’re also feeding your soul through connection.
Food is part of our lives, but it isn’t the whole story. When you look back years from now, you won’t remember the exact number of calories in your dinner—you’ll remember the people you shared it with, the laughter at the table, and the way you felt included and cared for.
So let yourself enjoy the experience, honor your goals, and trust that balance is always possible. Health is not perfection—it’s consistency, flexibility, and compassion toward yourself.
And if you ever slip up? That’s okay. One meal never makes or breaks your journey. Just keep showing up, meal after meal, day after day, and your results will follow.
-Coach Lauren