CONDITIONED EATING OUT MAKING GOOD DECISIONS WHEN EATING OUT

This guide will show you exactly how to make the best decisions when eating out, as well as giving you some of the absolute best, macro friendly meals and drinks to choose at

everyones favourite eating spots!

1. MAKING GOOD CHOICES WHEN EATING OUT

2. COSTA

3. PIZZA EXPRESS

3. STARBUCKS

4. BARBURRITO

5. NANDOS

6. MCDONALDS

7. PIZZA HUT

8. FRANKIE & BENNIES

9. ZIZZI

10. YO! SUSHI

11. PRET

12. ASK ITALIAN

13. FIVE GUYS

CONTENTS

So, we all like a meal out right? obviously!

But we all want to get results too right? Duh!

Well we can 100% do both, and there’s no need for us to be turning down social occasions!

My top tips for eating out and still seeing results are:

1. If you’re prescribed an off plan meal, treat this as that! Save 1000kcals, make sure you’ve trained and eat like an adult.

2. If you are wanting to fit this into your nutrition, plan ahead. Look at your macros and meal plan allowances; look at themes u for the restaurant you’re going to be eating at and decide on a

dish that will fit your daily intake. Then for the rest of the day you are allowed to eat the remainder of your food!

3. Think about what you’re choosing; we want a good quality protein source, because protein is the most satiating macro, so

will keep us full; therefore less chance of us overeating!

4. Don’t go to the meal starving, this is a bad idea and you’re asking to binge eat.

5. Use diet/zero drinks, this is a great way to save calories!

6. ENJOY IT! Don’t stress about it, don’t work yourself up, enjoy it and move on. Straight back on plan the next day!

MAKING GOOD CHOICES WHEN EATING OUT

AMERICANO 0kcals

ALMOND MILK CAPPUCCINO (medium) 72kcals - 2P 9C 3F

ALMOND MILK COFFEE FROSTINO (medium) 121kcals - 1P 24C 2F

ALMOND MILK FLAT WHITE 67kcals - 2P 7C 3F

ALMOND MILK LATTE 79kcals - 2P 9C 4F

Alternatively to the almond milk choices, you could also look to use coconut milk if you prefer! If you do use another milk make sure to re check the kcals!

You could also add any of the sugar free syrups in!

LEGGERA PIZZA All of these pizzas are below 600kcals!

AMERICANO 0kcals

ALMOND MILK CAPPUCCINO (medium) 67kcals - 2P 8C 3F

COCONUT MILK COFFEE FRAPPUCCINO (medium) 206kcals - 2P 24C 11F

ALMOND MILK CORTADO 34kcals - 1P 5C 1F

ALMOND MILK LATTE 74kcals - 2P 9C 3F

Alternatively to the almond milk choices, you could also look to use coconut milk if you prefer! If you do use another milk make sure to re check the kcals!

You could also add any of the sugar free syrups in!

CHICKEN BURRITO 530kcals - 35P 77C 10F

CHICKEN SALAD BOWL 305kcals - 24P 7C 18F

SUPERFOOD CHICKEN BOWL 382kcals - 12P 23C 28F

CHICKEN BUTTERFLY 350kcals - 59P 0C 12F

CHICKEN PITTA 416kcals - 36P 46C 9F

CHICKEN BURGER 407kcals - 38P 49C 8F

HOUSE CHICKEN SALAD 300kcals - 32P 10C 15F

SPICY RICE 245kcals - 4P 42C 6F

MACHO PEAS 140kcals - 8P 18C 6F

LONG STEM BROCCOLI 96kcals - 4P 4C 7F

GRILLED CHICKEN WRAP 420kcals - 30P 41C 16F

CHICKEN SNACK WRAP 270kcals - 16P 25C 12F

CHICKEN SALAD 230kcals - 30P 10C 9F

EGG MCMUFFIN 18P 30C 12F

FLATBREADS All of these flatbreads are below 550kcals!

You also have the option of the salad bar here to help bulk your meal out with veggies, to keep you full.

FEEL GOOD RANGE Unfortunately, this restaurant doesn’t provide nutritional break down for its food, but it does have a feel good range with healthier and more macro friendly options! Which im sure will be on My Fitness Pal if you search it.

SKINNY PIZZA RANGE All of these pizzas are healthier alternatives that will easily fit your macros!

SPAGHETTI BOLOGNASE 508kcals

KING PRAWN LINGUINE 500kcals

SPAGHETTI POMODORO 550kcals

CHICKEN & TANGERINE SALAD 150kcals

CUCUMBER MAKI 150kcals

SALMON MAKI / NIGIRI / MAKI Under 200kcals

SPICY CHICKEN KATSU ROLL 150kcals

TUNA MAYO ROLL 130kcals

CHICKEN TERIYAKI BURGER 286kcals

CHICKEN YAKISOBA 270kcals

SMOKED SALMON SANDWICH420kcals - 23P 40C 18F

SQUASH, SOFT CHEESE AND FETA OMELETTE 200kcals - 23P 5C 7F

STONE BAKED BAGUETTE 292kcals - 10P 54C 3F

CHICKEN, BROCCOLI AND BROWN RICE SOUP 85kcals - 6P 9C 2F

FOUR CHEESE RAVIOLI AND BEEF RAGU 571kcals - 38P 45C 27F

PRIMA LIGHT CAPRINA (pizza) 382kcals - 16P 54C 12F

PRIMA LIGHT POLLO PICCANTE CON PANCETTA (pizza) 435kcals - 26P 57C 13F

LIGHT BUTTERFLY PRAWNS 114kcals - 19P 1C 3F

LIGHT PURPLE PASTA PESTO GENOVESE WITH SALAD (pasta) 486kcals - 15P 66C 15F

DOUBLE PATTY BURGER PROTEIN STYLE (no bun) 604kcals - 36P 0C 34F

Thats literally it for five guys im afraid .. to be honest this wouldn’t be my preferred choice idf trying to fit it into your macros and calories!

Any of the meals that you decide on, if you decide to change them slightly, have different sizes or extra portions of things, please take that into

account.

These kcals and macros won’t be gospel but they do give us a very good idea of what we could eat to stay on track.

Use My Fitness Pal to track the things you do eat, and most importantly ..

ENJOY YOUR MEAL!