Your Guide to Eating Out on the 21 Day Fix
Eating out while following a structured plan like the 21 Day Fix can feel daunting. The key is to see it as an opportunity to apply the principles you've learned, not as an obstacle. The container system and focus on clean eating can be successfully adapted to almost any restaurant setting with a little forethought and assertive ordering.
Plan Your Meal Before You Go
One of the most effective strategies for success is to have a plan before you even step inside the restaurant. This proactive approach helps you avoid making impulsive, unhealthy decisions when you're hungry and surrounded by tempting menu items.
Here's how to plan ahead:
- Check the menu online. Most restaurants post their menus on their website, or on popular review sites. Look for options that fit the 21 Day Fix food lists, focusing on lean proteins and a high volume of vegetables.
- Review the food list. Familiarize yourself with the colors and what they represent, or have a digital version of the food list handy for quick reference. This helps you identify approved items and estimate portion sizes.
- Consider a 'splurge' meal. The 21 Day Fix allows for occasional treats. If you know you're dining out, plan for it. You can track a splurge meal as an indulgence, just be mindful not to let it undo your progress for the entire week.
How to Modify Your Order
Restaurant meals are typically loaded with hidden fats, sugars, and excessive sodium. However, small modifications can transform a menu item from a diet-buster into a perfectly acceptable meal. Don't be afraid to ask your server for substitutions; most restaurants are happy to accommodate dietary requests.
Smart ordering techniques include:
- Swap cooking methods. Always request that proteins like chicken or fish be grilled, baked, or broiled, not fried. For vegetables, ask for them to be steamed with no butter or oil.
- Get sauces on the side. This includes salad dressings, gravies, and cream-based sauces. By getting them on the side, you control exactly how much you use, saving a significant number of calories.
- Replace high-calorie sides. If a meal comes with French fries or mashed potatoes loaded with butter, ask to swap it for a side of steamed vegetables, a side salad, or brown rice.
- Order a healthy appetizer as a main. Many restaurants offer heartier, vegetable-heavy appetizers that, when combined with a side salad, make a perfectly portioned meal.
- Go 'protein style.' At casual restaurants that serve burgers or sandwiches, ask for it wrapped in lettuce instead of a bun. This eliminates the yellow container for the bun, allowing you to use that allotment for something else.
Mastering Portion Control Without Your Containers
While you can't bring your colored containers to every restaurant, you can use visual cues to master portion control. The 21 Day Fix promotes awareness of proper portions, so after following the plan for a while, you'll have a good idea of what a portion size should look like on a plate.
Visual estimation techniques:
- Use your hand as a guide. A protein portion (red) is roughly the size of your palm. A cup of vegetables (green) is about the size of your fist.
- Eat half and pack the rest. A common and highly effective strategy is to ask for a to-go box when your meal arrives. Immediately portion half of your meal into the box for a future meal, ensuring you don't overeat. Many restaurant portions are large enough for two meals anyway.
- Share your meal. If you're dining with a partner, consider splitting an entree and adding an extra vegetable side to ensure you both get a healthy, balanced portion.
Comparison Table: Before and After 21 Day Fix Ordering
| Feature | Typical Restaurant Order | 21 Day Fix-Friendly Order |
|---|---|---|
| Main Protein | Fried chicken parmesan | Grilled chicken breast |
| Sauce | Creamy pasta sauce, heavy cheese | Marinara on the side (limited) |
| Side Dish | French fries | Steamed vegetables, side salad with dressing on the side |
| Beverage | Sweetened soda or cocktail | Water with lemon or lime |
| Overall Meal | Large, high in calories, fats, sodium, and hidden sugar | Balanced, focused on lean protein, veggies, and proper portions |
Navigating Specific Cuisines
- Mexican: Opt for chicken or steak fajitas but skip the tortillas and cheese. Fill up on the grilled peppers, onions (Green), and meat (Red). Use some guacamole (Blue) and pico de gallo (Green). Alternatively, choose a simple chicken or steak soft taco and omit the cheese and sour cream.
- Italian: Focus on grilled chicken or fish dishes. When having pasta, ask for a smaller portion (1/2 cup is a Yellow), or use spaghetti squash as a substitute at home. Opt for a simple, tomato-based sauce, and load up on the vegetable side.
- Asian: Choose simple options like steamed rice (Yellow), steamed fish or chicken (Red), and steamed vegetables (Green) with a low-sodium soy sauce. Avoid dishes with heavy, sugary sauces and deep-fried items. Sushi is also a great option, but watch the portion of rice.
The Takeaway
Eating out doesn't have to mean derailing your health and fitness goals. By making informed choices, being proactive with menu research, and practicing portion control, you can enjoy social dining experiences while successfully following the 21 Day Fix. Remember, the program is a lifestyle, not just a three-week stint. Learning to navigate these real-world situations is a crucial part of creating sustainable, healthy habits for the long term. For more guidance on healthy dining choices, you can consult with resources like the American Heart Association.
Conclusion
In summary, the flexibility of the 21 Day Fix plan makes it entirely possible to eat out and remain on track with your nutrition goals. The power lies in your ability to plan ahead, modify your orders, and master portion control without always needing the physical containers. By making smart swaps, avoiding hidden pitfalls like creamy sauces and sugary drinks, and being mindful of your serving sizes, you can confidently enjoy meals at restaurants while maintaining your healthy lifestyle and continuing your progress.
