1. Choose dishes with natural, unprocessed, whole foods (meat, fish, vegetables, fruit)
2. Make sure there are lots of vegetables
3. Eat until satisfied, not full
4. Get hydrated, drink plenty of water
5. No booze, sugary treats, or deep fried foods
6. Make sure to get some exercise in that day to put that food towards energy and repairing the body
7. Make sure there is some good quality protein in the meal. Beef, chicken, fish eggs, quinoa etc...
8. Earn your carbs. If there are some starchy carbs (potatoes, bread, rice) on your plate, have you exercised in the last 2-3 hours?
Dishes to go for
Steak and steamed veg
Grilled chicken/pork/fish and veg
Salads - ask for no bread and the dressing on the side. Some restaurants add way too much dressing and there can be more calories in the dressing than the rest of the meal put together!
Soups - avoid the bread
Curries - avoid the pappadums and naan bread. You could even just get the curry on its own without rice
Dishes to avoid
Pasta dishes -most of these are packed with calories
Anything deep fried or that comes in batter
Most breads - particularly things like garlic bread
Anything in pastry - sausage rolls, pies
Some tips for eating out
Try and choose restaurants where you know they can serve healthy meals
If possible, have a look at the menu beforehand. Most restaurants have menu's online these days. This will allow you to pick something healthy beforehand
Don't be afraid to ask the staff to make changes to the dishes if they don't suit:
- swap the chips for steamed veg
- If you fancy a burger you could get it without the bun
- request sauces and dressings on the side, or none at all
How long does it take to chow down a chicken parma and chips? 10 - 15 minutes? You get 10 - 15 minutes of pleasure followed by an hour or 2 of bloating and feeling sluggish. A typical pub parma and chips would contain over 1000 calories and very little nutritional value. By eating that you would negate the last 48 hours of clean eating and exercise. That's 2 days of work blown away by 15 mins of eating pleasure. IS IT WORTH IT?