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How can I enjoy eating out during my fat loss programme?

You can eat out 3 times a day, every day of the week and get RIPPED! IF you choose the right things!

I know plenty people who eat out a lot and they’re in great shape. They can eat what they want as they’re so active, right? Well, not quite…

Yes, once you get to maintenance (where you’re pretty much happy with your body and are not trying to get leaner) it is easier to be more liberal with your nutrition but you can’t eat 5000 calories of junk every day and expect it not to affect your body.

So how do they “get away” with it?

The trick is to choose the “right” things. If you’re eating a massive pile of rice chips, nan, poppadum, deep fried starters etc with every meal then your soon going to exceed your TDEE (Total Daily Energy Expenditure) and end up in a calorie surplus. Compare that to, say, chicken salad or sea bass with veg and it’s night and day in terms of calorie content and how that meal is metabolised.

Of course, in order to choose the right things you need to have a general idea of what to look for.

  • Read the nutrition plan
  • Speak to your coach
  • Speak to other successful clients who’ve been there and done it

My favourite places to eat out are Fazeda or similar meat and salad type buffet, or a good steak / sea food restaurant.

When I order an Indian take away, my go-to dish is a lamb tikka starter and a half chicken tandoori main, both of which are served with lots of salad. I used to struggle not to have any rice, chapattis, chips etc as it didn’t feel like a complete meal. It took me a while to adjust but once I realised that it only felt that way because, over the years, that’s what I’d always eaten, so I was habitually conditioned to think that’s what a meal should consist of, I was fine. Do I go out for pizza or fish and chips? Yes, when I’m not trying to get leaner and it’s the exception, not the norm.

So, what if you want to eat pizza, chips and whatever? Well, there’s nothing wrong with that but, realistically, you can’t do that three times a day (or probably even three times a week) and expect to get lean and healthy. You can either eat out often but be smart about what you’re eating or eat out seldom but have what you want. You can’t have your cake and eat it!

Here are some tips to help you stay on track when eating out:

1: Plan Ahead

If you know where you’re eating you might want to get the menu ahead of time and have a look for the best options.

2: Ask!

Don’t be scared to ask for a meal to come how you want it.

For example:

  • Hold the sauce.
  • Serve the sauce separately so you can add the amount you want.
  • Get it cooked how you want (e.g. grilled, not fried).
  • Swap things out (veg for chips etc).

I’ve yet to hear of anyone eating somewhere where they haven’t been very accommodating.

3: Make Smart Choices

🥩 Steak

2000 calories – Rib Eye steak (fatty), chips, onion rings, token bit of salad.


800 calories – Fillet or Rump steak (lean), lots of steamed veggies or salad, seasoned well, pinch a few chips from someone else, if desired.

🍧 Ice Cream

1000 calories – Triple chocolate ice cream with chocolate brownie, marshmallows and whipped cream.


350 calories – A scoop of decent quality vanilla ice cream with strawberries and a drizzle of melted chocolate. 

It really is possible to eat out every single meal, every single day, and make phenomenal progress!! All you have to do is prioritise RESULTS and align your actions with your goals!

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Holidays and weekends away