Menu Monday & Tips for Eating Out

I got positive feedback last week after sharing my menu plan, so I thought I’d share that again this week!  I’m sharing in a different format than last week, but you’ll get the point, I think 🙂



  • Quiche, Avocado, Coffee (x2)
  • Oatmeal with banana & peanut butter, Coffee (x2)
  • Bacon & Egg sandwich with tomatoes, spinach, & avocado, Coffee
  • Apple-Carrot oatmeal with Greek yogurt & nuts, Coffee


  • Butternut squash soup with Greek yogurt & pepitas, muffin & butter
  • Egg wrap with salsa, spinach, tomato, & avocado, apple
  • Cottage cheese, fruit, & muffin (x2)
  • Turkey & cheese wrap with shredded carrots, spinach, tomatoes, & mustard, apple
  • Leftovers, whatever needs to be eaten from the fridge
  • Sausage & Kale soup


  • Salmon, roasted potatoes, onions, & peppers, kale salad
  • Green Goddess Enchiladas, side salad
  • Chicken & Veggie kabobs, rice, side salad
  • Macaroni & cheese with broccoli & grilled chicken, side salad
  • Turkey burgers, sweet potato fries, & broccoli slaw
  • Sausage & Kale soup, grilled cheese, side salad
  • Pork carnitas bowls with rice & veggies


AM: Coffee with protein powder, daily

PM:  Kombucha, daily AND Greek yogurt, fruit, & wheat germ (x4); Apple & peanut butter (x2); Cottage cheese & fruit


Broiled grapefruit (x3), dark chocolate (x3), chocolate covered strawberries

*I don’t always have an AM snack or a PM snack, but I include them in my plan just in case I feel like I need some extra nourishment during the day 🙂

When I typed up the meal plan, I got excited over how delicious dinners are going to be this week.  Hah!

out to eat

Going Out To Eat

I’m not sure if I’ve mentioned this before, but I love food.  Going out to eat is one of my favorite things! I love trying new foods and new flavors. I adore not having to wash dishes or clean up after the meal.

But let’s be honest, a lot of times, when we go out to eat, it’s not healthy.

And that’s totally okay for an occasional splurge! The problem comes in when my occasional splurges become so frequent that it’s difficult to tell whether I am treating myself or whether I am always indulging.

Unfortunately, it is SO EASY to let overindulging become a habit.  It takes planning and hard work to be dedicated and focused on eating what makes us feel best in the long run.

Making A Plan

Making a plan to choose healthy options and to avoid overeating BEFORE you ever reach the restaurant is crucial. Restaurant portion sizes are extremely excessive. Plan to eat just half of your meal and take the rest home for another meal. If you know where you are going out to eat, take a look at the menu and make a plan before you go.

Choose roasted or grilled meats as your protein. Chicken, steak, shrimp, salmon, white fish, turkey, pork… all are great options for protein. For steaks, avoid using steak sauces, which often contain added sugar. Or at least, use as little as possible. Well-seasoned steaks should not need sugar sauces to go with them.

You can usually find a great healthy soup on the menu. Any broth-based soup with vegetables and meat or beans is probably a good bet.

Salads can be a healthy option, especially if you choose a healthy protein as a topper. Ask for dressing on the side, and dip your fork tines in the dressing before each bite. You’ll use a lot less dressing, but still get the dressing taste on each bite. A little goes a long way. That same principle goes for bacon, cheese, seeds, or nuts on a salad. A little fat goes a long way with taste, so ask for half the regular amount of these items on a salad when ordering.

Pastas are a little trickier. Cream sauces are usually filled with unhealthy fats, and tomato-based sauces often contain added sugars. However, tomato-based sauces are an extra vegetable serving. Whichever you choose, look for pasta dishes that contain additional vegetables and healthy protein options.

As for sides, steamed veggies are often a good choice, especially if you ask your server to skip the butter & cheese on them. Personally, I’m not a huge fan of steamed veggies. I often opt for a baked potato or a baked sweet potato instead. Instead of adding the entire container of butter and sour cream to my potato, I only add what I truly need.  Roasted vegetables are a good choice too.

As for beverages, order water. Drink up before your meal and during your meal. Of course, part of the fun of going out to eat can be to get drinks you won’t make yourself at home or to get drinks that pair well with your meal. If you do decide to indulge in a cocktail or an alcoholic beverage of some kind, then make that part of your plan and still drink water as well!

Eating out should be a pleasurable experience. If you are splurging, make sure it’s not becoming more often than you intend.

Making a plan BEFORE you ever leave the house is one of the best tips to reinforce healthy choices while you are eating out.  Having a plan helps to keep you aware of what you are eating. Be sure to apply the concept of mindful eating, and enjoy your food and your company!

Yay for food other people cook!  Hooray for someone else vacuuming up the crumbs!  Woohoo for leaving the dirty dishes behind!


3 thoughts on “Menu Monday & Tips for Eating Out

  1. Love all these great tips for eating out and your meal plan! Would love the recipe for green goddess enchiladas!! Sounds yum!

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