Bonus Chapter 1
Restaurant Tips
Eating out is part of a real, sustainable life. Skipping it forever isn't a plan — this is.
Preview the menu before you leave
Decide what you'll order at home when your logical brain is in charge — not at the table when you're starving.
Have a protein shake before you go
Drinking 20–30g of protein 30 minutes before you leave takes the edge off hunger so you eat less at the restaurant.
Prioritize protein first
Order the grilled chicken, salmon, steak, or tofu. Build the rest of the meal around it.
Ask for sauces and dressings on the side
This one move often cuts 200–500 calories from a single meal. You still get the flavor — just less of the hidden calories.
Estimate hidden oils and butters
Restaurants cook in far more fat than home kitchens. Add roughly 200–400 hidden calories to most entrées when you're mentally accounting for the meal.
Leave a calorie cushion
On days you're eating out, aim to be 200–400 calories under your target from your other meals. It's not restrictive — it's a buffer.
Use ChatGPT for hard-to-guess meals
When nutrition info isn't available, ask an AI to estimate macros for the meal — or to suggest lower-calorie swaps for what you're about to order.
The 90/10 mindset
Action Step
Your pre-order checklist. Run through this before you order:
- I looked at the menu before arriving
- I had a protein shake or high-protein snack beforehand
- I'm choosing a protein-forward main
- I asked for sauces and dressings on the side
- I planned for ~300 hidden calories from oils and butter
- I have a small cushion in my day for this meal