If you're one of many people who have resolved to lose weight and eat healthier then the thought of eating out may scare you but have no fear, I have 8 Food Swaps for Eating Out & Losing Weight. Coming from a girl who lost 80 pounds years ago while traveling weekly as a consultant, I know first hand how difficult it can be to make healthy & skinny choices. But today I'm here to tell you IT CAN BE DONE and I'm proof of it. With these quick and simple meal swaps, you'll be armed with knowledge to chose the right meals so you can eat out and reach your weight loss goals too.
Breakfast
Eat This: Scrambled eggs with veggies, fruit, oatmeal or yogurt
Not This: French toast, pancakes, muffins, egg sandwiches
Coffee
Eat This: 8 ounce regular coffee with almond milk or skim milk with stevia packet or dash of cinnamon
Not This: Latte, mocha frappuccino
Mexican
Eat This: Fajitas with grilled chicken, fish or veggies with black beans, corn tortillas & pico de gallo
Not This: Dishes smothered in cheese and sauce, deep-fried foods like chimichangas, chips, refried beans
Chinese
Eat This: Stir fry chicken, fish or veggies with brown rice
Not This: Dishes served in sweet & sour sauces, deep-fried foods like egg rolls, white rice
Japanese
Eat This: Sushi with shrimp, tofu, tuna, vegetables, sashimi, edamame, miso soup, tepanyaki dishes
Not This: Tempura or teriyaki dishes, large amount of sushi rolls
American
Eat This: Grilled chicken breast with mustard on whole wheat bun or lettuce wrapped with grilled veggies or a side salad with dressing on the side
Not This: Hamburger with bacon, cheese, mayo & french fries
Italian
Eat This: Grilled fish, chicken with grilled veggies, minestrone soup or seafood dishes with a vegetable
Not This: Dishes with cream based sauces & lots of cheese like fettuccine alfredo as well as anything deep-fried like veal parmesan
Pizza
Eat This: Margherita or vegetarian pizza on whole wheat or thin crust
Not This: Supreme or pepperoni pizza, deep dish or calzone
More Weight Loss Posts
Tips for Eating Out While Losing Weight
How to Break Through a Weight Loss Plateau
Weight Loss Tips: What Worked for Me
The Difference Between Eating for Weight Loss and Fitness Training
What smart meal swaps do you make when eating out? What's something you thought was healthy that you discovered wasn't so good?
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These look amazing! That italian soup I'm going to try it out asap!
Thanks,this is just what I need! My parents prefered not to cook and we ordered food/went out a lot instead. Not really good for your health. I still choose to go out to eat,it's easier to just grab something delicious but now I really think about what I'm about to order.
Looks like you really know what you're talking about. Those meals look delicious and yet they're plenty nutritious.
Yummy! Can't wait to try this out. Thanks for sharing Megan!
This all looks so amazing!
wow!! losing that much weight with healthy tasty food! <3
looks good and i so badly need to lose weight
Megan, Losing that much weight and keeping it off is amazing. These are very smart choices you've mentioned above, and I know they will help others who are trying to get healthier. Eating out shouldn't be feared, as long as you go armed with knowledge! 🙂
Thanks, Ashley. I only hope my weight loss learnings are helping others.
Thanks a great articles.You can also see a tips.6 minutes to skinny http://bit.ly/1ArM6da
Megan, this is so on point! I travel every couple of weeks, and I find I actually eat better (and less) when I'm on the road. You can ALWAYS get a chicken salad and modify your orders. I pack Quest bars and homemade eggwhite+oatbran muffins, and oatmeal + protein powder to mix myself for breakfast. Also, beef jerky for snacks keeps me full.
It upsets me when people use travelling as an excuse to blow off their diets...not one at all!
Those are great snacks. The oat bran muffins sound yummy. Do you have a recipe for those?
Great tips! It really is hard sometimes when you have to eat a lot of meals out! These are great suggestions, Megan! 🙂
Thanks, Erin!
Love this post, thanks for sharing! I love how you also made it visual with all the photos! These are such easy changes to make but they can yield huge benefits!
Glad you found it helpful!
I remember a time when people would order salads thinking they were automatically healthier. I would order fried chicken salads in high school thinking that was healthy (still love crispy chicken salads!) I think when going out the simple dishes are usually better overall. Nice tips for people 🙂
I did the same with the crispy chicken salads & then I would dumb a gallon of ranch dressing on it. I can't believe I thought that was healthy.