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