Going out to eat doesn’t have to mean your nutrition is doomed for the day. I’ve been proving that to myself (&my audience) daily in Sardinia, and now I’m proving it all over again in Ibiza, because apparently I signed myself up for eating my way across two countries and calling it “research & development” lol
Restaurants are full of sneaky pitfalls, genuinely, it’s easy to get overwhelmed staring at a menu that’s entirely in Italian or Spanish and hoping for the best. But they’re also full of even sneakier wins. You just need to know where to look.
Enjoying your favourite restaurants without needing to “start over on Monday” comes down to being a bit strategic with your order, knowing your red flags from your green flags, and getting reasonably good at portion estimation.
Let’s get into it.
Deciphering the menu without needing a calorie count
Most restaurants don’t give you calorie or macro breakdowns, and honestly, good.
I go back and forth on whether I even want that information in front of me, because ideally we’re choosing food based on genuine enjoyment and what we actually want, not a number next to it. And even when menus do show it, it’s rarely accurate once you factor in substitutions or whoever happens to be cooking that night.
So instead, break the meal down into its components.
Ask yourself…
What’s the protein source, and is it grilled, fried, or something else entirely?
What’s the carb source?
Are there added fats sitting in there, cheese, oil, a heavy dressing, and can you control those if you want to?
What veg is actually included, and can you ask for more from the sides menu?
** I actually have a epic Ebook / resource on this (here)
This is exactly what I’ve been doing, and teaching my clients to do, while bouncing between Sardinia and Ibiza. Works just as well on a random Saturday at home too.
Utilising the sides menu
Sometimes the smartest move, if you’re being calorie conscious that day, is skipping the heavy main entirely and building your plate off the sides menu instead.
Sometimes a main is worth every single bite, obviously, that’s allowed too.
But often I’ll grab something like fresh seafood or a lean protein from the starters, then build the rest of the plate from sides, salad, grilled veg, whatever’s on offer.
I’ve been doing this constantly here, Sardinia made it easy with fresh seafood and greens everywhere, and Ibiza’s been much the same, tapas menus are basically built for this approach already.
The actual goal…
Pick a lean, grilled protein and build the meal around it Add grilled or steamed veg, or a proper salad, from the sides menu Ask for dressing on the side, always, because you can add more but you can’t take it back Swap fries for steamed or roasted veg where you can
This way you’re controlling the parts of the plate that actually affect your energy and fullness the most, without missing out on flavour or the company you’re sitting across from.
Do your research, use the locals
I always look up menus ahead of time when I can, partly because I’m a genuine foodie who loves finding the hot spots, but also because knowing there’s a proper fresh fish option or a solid sides menu makes saying yes to dinner so much easier and less stressful, if you’re someone who thinks about this stuff at all.
Sometimes I just ask locals. They know the spots that’ll actually hit the spot without leaving you feeling like you need a nap afterward. And if nothing on offer appeals? I happily walk away and find somewhere else. Or, just as valid, I stay and decide memories over macros, and that’s completely fine too.
A few extra tools for the day as a whole..
Keep it lighter for later. Staying “on track,” whatever that looks like for you, day to day, is mostly about keeping your intake in check across the whole day, not any single meal, which usually means saving a bit more room for later rather than going all in at lunch.
Indulge and pause. Most overeating in social settings comes from mindless eating, not genuine hunger. After a plate or a drink, give it ten to fifteen minutes before going back for more. That’s enough time for your body to actually catch up and send the fullness signal.
Make it meaningful. If you’re going to splurge, splurge on something that’s actually going to satisfy you. Skip the stuff you don’t even really want just because it happened to be sitting in front of you.
orrrrrrr “get it, then forget it” Even with all of this, chances are you’ll still go over what you’d planned some days. That’s fine. One evening, one day, even a run of a few days off track, will never undo weeks and months of consistent work. I say this constantly for a reason.
Eating out should be fun. You’re allowed to enjoy it without feeling like you’ve blown anything. A few smart swaps and a bit of intentional awareness go a long way, and eventually this whole approach just becomes second nature, no thinking required.
Any who, if you’re tired of second-guessing every single order or want real support building confidence around food, this is exactly the kind of thing 1:1 coaching helps with in every circumstance. You can check that out here.
Zoe
P.s I also shared a tonne of meals I have enjoyed HERE – so check that out & leave me any questions there!!
This article is also available on Substack.