Healthy Out-Of-Home

DONT POUT BECAUSE 

YOU CANT EAT OUT

…where there's a will, there's a WAY

I'm going to show you

three occasions where I ate

out on NON-CHEAT days 

and how I ended the day hitting

EVERY macro.

Location

--> Crossroads Bar and Grill in Chicago, IL

FIRSTLY: I checked out the menu before 

we got there to make sure I had some type of guidance

and visual of what the options were.

and didn't open the menu and choose whatever I 

thought sounded the yummiest.

SANDWICHES, SIDES, 

EXTRAS, and CHEESE 

(to choose from)

MY MEAL:

-Grilled Chicken Breast BLACKENED with 

SWISS CHEESE and STEAMED BROCCOLI

TIPS: 

- Avoid any extra sauces

(cajun, bbq, buffalo sauces)

- Be smart with your sides

-Can't fathom getting rid of the

big, thick, burger bun? Eat Half!

AND; I still had Macros left over

for ice cream at the United Center :)

Location

---> Kohan Sushi in Chicago IL

FIRSTLY;

Again, I researched the menu options

before I arrived. I knew i wanted to have the best

of both worlds SUSHI ROLL and CHICKEN VEGETABLES

SO, I made sure to find a place that had both

sushi options and entree options

MY MEAL:

California Roll -> You got your vegetables (cucumber),

your healthy fats (avocado), your carbs (Rice), and your

protein (Crab)

Chicken Teriyaki Entree -> You got your vegetables (carrot,

zucchini, green bean, peppers), your carbs (rice), and

your protein (chicken)

TIPS:

- Avoid Sauce: A lot of rolls include "spicy

mayo" and other variations of mayo/ranch, STAY AWAY. 

AND, boy was I glad I got that teriyaki on the side because

it had the consistency of jello, YUCK STAY AWAY.

Chinese Sauces are FULL of sodium, sugar, and bad things :)

- Say BYE to FRIED: Steer clear of rolls that mention "deep

fried" for obvious reasons! This menu particularly had

many deep fried roll options. no.

- Portion Control: The rice shown in this picture is

half as much as they gave me. Since I have a boyfriend

who likes to get his GAINS, I gave him the other half

so my portion would be about 1/2c. 

ALSO, my eyes are ALWAYS bigger than

my stomach which is my problem when going

out for sushi. I see many many rolls that

i would really love. Not going to lie, there were tons

of rolls I wanted to order along side that California roll,

however after finishing this meal i was SO EXTREMELY full

and thankful I didn't have another roll to take down.

Location

Eggcited Pancake House in Naperville, IL

BREAKFAST, most IMPORTANT MEAL
of THE DAY!

FIRSTLY;
Again, I researched the menu beforehand,
I usually ALWAYS do this when I know
ill be heading out for a meal. 
I knew I wanted something with lots of protein that would
fill me up for the day!

Build your own options are GREAT this way

you can cater your meal to your goals.

MY MEAL:

Egg whites

Mozzarella Cheese

(hard for a Sconnie to skip the cheese)

Spinach

WITH

English Muffin

Fruit

TIPS:

- Side Savvy Substitutions- If you know what type of side

you want, SAY IT. English muffin was not listed as

an option to substitute the toast/pancakes with! 

Explore various side substitutions, here I substituted the 

hash browns for fruit

-Eggcellent- Most restaurants usually ALWAYS offer

egg whites as an egg substation. UTILIZE THIS. Egg whites are

full of PROTEIN, PROTEIN, and PROTEIN. Nothing else.

Very very very little fat and 0 carbs. Awesome go to and will

keep you full!

Dining Out doesn't have to be

a cheat meal!! 

YOU CAN DO IT!

 Be smart, use your sources,

 and

 don't lose your will power