When you are eating out for any meal, the aim is to order at least a fist-sized serving (6-8 oz) of lean protein, and no more than one fist-sized serving (1 cup) of unprocessed carbohydrates (non-starchy vegetables are best), and, where you can, 1-2 tablespoons raw fats. It may be difficult to get a serving of raw fats; however, you can never go wrong with lean protein and 1 serving of vegetables/salad.

1. Choose a source of LEAN PROTEIN (at least a “fist-sized” serving).

This is the most important part of the meal. Ask for two servings if necessary.

BREAKFAST

• Egg white/Egg Beater or whole egg omelet (cage-free where possible)

• Poached, scrambled or boiled eggs (cage-free where possible)

• Cottage cheese

• Plain yogurt (non-fat if available)

• Smoked salmon (lox)

LUNCH/DINNER

• Grilled, broiled, or baked chicken breast

• Grilled, broiled, or baked salmon (salmon contains protein as well as good fats, so is a great choice)

• Grilled, broiled, or roast venison, buffalo, moose or other game, or organic beef

• Grilled Ahi tuna

• Steamed mussels or clams

• Sautéed or grilled or skewered prawns or scallops

• Water-packed tuna

• Roast turkey (white or dark meat)

• Egg white/Egg Beater or whole egg omelet (with chicken)

• Boiled whole eggs (on salad or as a side)

• Cottage cheese (on side or with salad)

Note

• Ask for any sauce or gravy on the side and use sparingly or not at all. Substitute a squeeze of lemon or drizzle of olive oil , pepper, and balsamic vinegar.

2. Choose a source of RAW FATS (at least “a thumb-sized” serving).

You are better off having fats of some kind even if they are not raw, to slow down the conversion of the carbohydrates into glucose.

• Oil (preferably extra-virgin olive oil) and vinegar (balsamic or red wine)

• Almonds or cashews or pecans or any nut (raw is best) with stir fry or in salad

• Avocado or guacamole

• Pine nuts

• Raw seeds on your salad

Notes

• Ask for olive oil and balsamic vinegar for salad dressing instead of regular salad dressing.

• Take raw seeds /nuts with you so that you are prepared with a healthy fat.

3. Choose a source of UNPROCESSED CARBOHYDRATES (no more than a “fist-sized” serving).

Avoid bread. If that is not possible for you, ask for whole grain and eat it with oil and balsamic vinegar. And remember, bread counts as your 1 serving of carbohydrates for the meal!

BREAKFAST

• Fresh fruit

• Side green salad

• Grilled tomato, onion, mushroom or other non-starchy vegetable (no hash browns)

• Sliced tomato

• Whole-grain or sprouted-grain toast (1 slice)

• Oatmeal

LUNCH/DINNER

• Baked, grilled, broiled, roasted, steamed or stir-fried asparagus, broccoli, cauliflower, fennel, bok choy, green beans, spinach, zucchini, beets, tomato, yam, sweet potato, squash

Any non-starchy vegetable is best. Avoid starchy vegetables such as white potatoes, carrots, or corn.

• Spinach salad / Winter or summer greens salad

• Mixed vegetables salad / Marinated grilled vegetable salad

• Sliced tomato / Pear, pecan, and gorgonzola salad

• Mixed bean salad / Fresh fruit