How to Order for Your Nutrition Goals When Eating Out

Can you eat out and still meet your nutrition goals?

Yes. The meal in front of you can support your goals even when you didn’t make it yourself.

Start by thinking about what you need from that meal. Maybe you need enough fuel to carry you through the afternoon. Maybe you trained this morning and want a solid source of protein. Maybe dinner is an hour away and you only need something small.

A useful restaurant order usually has a source of protein, something that contributes fibre or produce when available, and enough carbohydrate and fat to match your hunger and activity. From there, sauces, sides, drinks and portions give you room to adjust.

What to order while out at a restaurant?

When you’re eating out, start with a quick look at the menu beforehand so you’re prepared. Remember restaurants are flexible and can build to your preferences.

First, find a protein you enjoy, then look for an easy way to add vegetables, fruit, beans or another source of fibre. And don’t forget to choose the carb that you’ll enjoy.

Restaurant portions and extras can add up quickly, so use the menu to your advantage: ask for extra veggies, swap a side, add protein or get sauces and dressings on the side. A few tweaks can make the meal more balanced while still leaving you with something you’re excited to eat.

What should you order at Tim Hortons?

Tim Hortons can cover everything from a coffee stop to a full breakfast, so first decide whether you need a snack or a meal.

For something smaller with protein, Omelette Bites are one option. Tim Hortons currently offers varieties including Spinach & Egg White and Bacon & Cheese, with a pair providing roughly 13 to 15 grams of protein depending on the variety.

Or if you want a little bit more, a classic Breakfast Sandwich gives you egg, protein and carbohydrate.

Then look at the drink as part of the order. Brewed coffee or tea keeps things simple.

Tim Hortons also makes its current nutrition information available through its website and app, which is useful when you’re comparing two orders.

What should you order at Starbucks?

The Spinach, Feta and Cage Free Egg White Wrap currently has 20 grams of protein at 290 calories, with egg whites, spinach and feta in a whole-wheat wrap. If you need breakfast to carry you further into the morning, that combination of protein and carbohydrate can make sense.

For something smaller, Egg White & Roasted Red Pepper Egg Bites provide 12 grams of protein at 170 calories.

Your coffee order gives you another lever. A brewed coffee, Americano or tea leaves most of the meal to your food.

For more on how to order at Starbucks, have a look at our Starbucks Hacks blog.

What should you order at McDonald’s?

At breakfast, an Egg McMuffin gives you egg, Canadian-style bacon, cheese and an English muffin. McDonald’s currently lists it at 290 calories with 16 grams of protein.

Later in the day, the current Caesar McWrap with Grilled Chicken provides 36 grams of protein at 430 calories. A McDouble is another straightforward option when a burger is what you want.

If fries are part of why you went to McDonald’s, have them. A smaller size may fit beside the sandwich comfortably. Water, milk, coffee or a zero-sugar drink can keep the beverage simple when you'd rather put more of the meal toward food.

What should you order at Taco Bell?

Taco Bell gives you plenty of room to build around beans, chicken, vegetables and rice.

One of the strongest all-in-one options on the current menu is the Slow-Roasted Cantina Chicken Bowl. It combines chicken, seasoned rice, black beans, lettuce, cabbage, pico de gallo, guacamole and cheese in one bowl. Taco Bell currently lists it at 490 calories.

Soft tacos also make portions easy to adjust. Taco Bell currently offers beef, bean and Slow-Roasted Cantina Chicken soft tacos, along with sides such as black beans, pico de gallo and slow-roasted chicken.

Pick the protein, keep the vegetables you enjoy, add beans when they fit, and choose cheese, guacamole and sauces based on the meal you want.

What should you order at Subway or Wendy’s?

A six-inch Rotisserie-Style Chicken sub currently provides about 28 grams of protein, and you can build the rest around whatever vegetables and sauce you prefer. Subway also publishes detailed national nutrition information online.

At Wendy’s, a Grilled Chicken Wrap is currently a smaller option at around 300 calories, while chili can provide a mix of beef and beans when you want something warm and more substantial. Wendy’s currently lists both on its national menu.

The general rule is to start with something that gives you protein, then round it out according to your hunger.

What should you order at a food court?

At places like Manchu WOK or Bourbon St. Grill, start by looking for an entrée that combines a protein with vegetables. Chicken and broccoli, beef and vegetables or another stir-fry can give you a useful base.

Manchu WOK, for example, currently offers options such as Chicken and Broccoli and Black Pepper Chicken alongside its sweeter, breaded entrées. Its published nutrition information also shows that the nutritional profile can vary considerably from dish to dish.

Then choose rice or noodles based on your hunger and what the rest of your day looks like.

Remember, you don’t have to order the meal exactly as it’s presented. Build it around your goals instead. Start with protein, then adjust the sides, toppings or portions to make the meal work for you.

Are salads always the healthier restaurant choice?

A salad can be a satisfying meal with vegetables, protein, grains, beans, nuts, cheese and dressing. It can also be too light for what you need if it’s mostly lettuce.

Instead of automatically picking the salad because it sounds virtuous, read what comes in it.

Does it have enough protein? Does it contain something that will keep you satisfied? Do you enjoy it?

If the dressing is the part that makes the salad good, use the dressing. Asking for it on the side can give you more control over how much you use.

Should you check calories when eating out?

Calories can give you context, but they don’t tell the whole nutrition story. Two meals with similar calories can have very different amounts of protein, fibre, sodium and other nutrients. A lower-calorie choice can also leave you hungry an hour later if it doesn’t give you enough food.

Use nutrition information to compare, rather than automatically choosing the smallest number. Restaurant chains often publish nutritional facts online, so a quick look before you order can answer questions that the menu cannot.

What about sides and drinks?

Think of your meal like a bank account and calories as the budget. The question becomes: where do you want to spend them? An appetizer can sometimes carry as many calories as the main meal, and drinks can add more than you expect before the food even arrives.

We know sauces and dressings are easy to manage by asking for them on the side. From there, decide what matters most to you. Maybe it’s dessert, maybe it’s the latte. Spend your meal where you’ll enjoy it most and let the rest of the order support your goals.

Should you eat less before going to a restaurant?

Eat the way you normally would and let your hunger guide you. Skipping meals to save calories for dinner can leave you arriving ravenous, which often makes it harder to order with intention.

If you know a bigger meal is coming later, your appetite may naturally shape the rest of your day. Maybe lunch is a little lighter or you’re less interested in an afternoon snack. The goal is to arrive hungry enough to enjoy your meal, rather than feeling like you need to make up for a day of restriction.

What if you want the burger, fries or dessert?

Order it. Nutrition works across days and weeks, and food has a place in our lives beyond its nutrient profile. Canada’s Food Guide includes enjoying food and eating with others as parts of healthy eating.

You can also decide what matters most to you in that particular meal. Maybe you love the burger and could take or leave the fries. Maybe the fries are the whole reason you're there. Maybe tonight is somebody’s birthday and cake matters more than optimizing dinner.

A better order starts with a better question

When you’re eating on the go, asking “What’s the healthiest thing here?” can quickly turn into calorie math or ordering the salad you never wanted.

Try asking instead: “What would make this meal work for me today?” Maybe you need more protein, some carbs before a workout, a serving of vegetables or simply a portion that matches your hunger. Sometimes the meal already works exactly as it comes.

Your nutrition goals have to fit real life. Busy mornings, road trips, food courts, date nights and the occasional drive thru. If you want some extra support, a GoodLife Personal Trainer can help you build nutrition habits that work alongside your training and your goals.