Look at the restaurant menu a few days before so you can see what your options are and start planning how to strategize. Pick single items such as Lean steak/chicken/fish/shrimp, carbs like plain rice or a baked potato, and order a side of veggies. If you can identify everything on your plate then you know you’re on the right track.

Before you get to the restaurant while still at home (an hour or two before you leave) have a protein snack (no, not a protein bar...pick a whole food source say) this way you’re not ravenous when you get to the restaurant as you will most likely overeat calories and not make the best choices.

Do the Pick 2 method: Pick an entree and a small appetizer or an entree and a drink, entree, and small desert (or share desert), etc. And stick to this so that you are in control and the food/drink is not in control of you. If you do an appetizer, entree, drinks, and dessert you’re looking at thousands of calories in one sitting and you’ll knock yourself out of the calorie deficit easily.

The plate should look like a large portion size of protein, a starchy carb, and veggies. You can ask the waiter to “leave out the oil”, “dressing on the side”, “sauce on the side”, etc. They are accommodating and will work with you if you are polite. If you do order the sauces/dressings on the side you can dip your fork and save calories there as opposed to having a steak drenched in sauce.

When you order, ask for a glass of water and a diet soda to start with. This way if you drink these two glasses of liquid before your meal comes out the stretch receptors in your stomach will signal “hey I’m feeling kinda full” and you’ll eat less than if you start eating right away. If drinking alcohol have a glass of water, then one drink, another glass of water, then a second drink...this way your stomach feels full and you won’t drink as much. I do this each time and it works!

Watch out for bread and butter/oils these carry lots of calories. As for drinks make sure you go into dinner knowing what your cutoff limit is. Have that convo with yourself before you get there. Am I having one drink only? Two? Make your choice and stick to it. Keep the promises you make to yourself.

If ordering a salad, beware of how many calories are in salads as most have thousands. I’d argue it’s more satiating to order a plate of steak or chicken or fish and veggies than a salad that won’t have lots of protein. Oh and feel free to ask for “double the protein” as protein is expensive for restaurants and they usually serve small portions of protein and huge portions of carbs as carbs are cheaper. Pro-tip for salads if you choose to do so, hold the salad dressing (tons of calories) and ask for mustard and red wine vinegar and make your tasty vinaigrette!