Social meals and restaurants don't have to compromise your performance. Here's how to navigate dining out while staying on track:

Plan Ahead

Check the menu online before arriving. Identify protein-forward options and make your decision before you're hungry and surrounded by temptation.

Prioritize Protein First

Order your meal around a quality protein source—grilled chicken, steak, fish, or seafood. This keeps you satiated and supports recovery.

Build a Balanced Plate

Follow the simple formula:

• Palm-sized portion of protein (6-8 oz)
• Fist-sized serving of carbs (potato, rice, or bread)
• Vegetables to fill the rest of the plate

Smart Substitutions

Don't be afraid to customize:

• Swap fries for vegetables or a side salad
• Ask for dressings and sauces on the side
• Request grilled instead of fried
• Choose steamed, roasted, or grilled preparation methods

Control What You Can

You can't control the cooking oil or exact portions, but you can control your choices. Focus on whole food options and avoid heavily processed or fried items when possible.

The Pre-Meal Strategy

If you know you're dining out later, eat lighter earlier in the day but don't skip meals. Arriving starving leads to poor decisions.