The Best Foods to Order When Eating Out

Eating out doesn’t have to derail your fitness goals. With the right food choices, restaurant meals can support fat loss, muscle retention, and metabolic health, even when dining at cuisines traditionally associated with indulgence. The key principles are simple:

• Prioritise lean protein

• Choose grilled, baked, or roasted dishes

• Keep refined carbs and oils controlled

• Avoid sugar-heavy sauces and deep frying

Below is a practical, cuisine-by-cuisine guide to ordering smart while still enjoying the experience.

Italian Restaurants: Lean Protein Over Pasta

Italian food can be surprisingly fitness-friendly when you skip heavy pastas and creamy sauces.

Best choices:

• Grilled chicken (pollo alla griglia)

• Grilled fish such as sea bass, sea bream, or tuna

• Veal scaloppine with lemon or wine sauce rather than butter

• Antipasto misto with grilled vegetables and moderate portions of cured meats

Smart sides:

• Mixed salad with olive oil and lemon

• Grilled vegetables such as courgette, aubergine, and peppers

What to limit:

• Large pasta portions

• Pizza with processed meats

• Cream-based sauces like Alfredo or carbonara

Fitness tip: If you want carbs, choose a small portion of plain pasta or risotto and centre the meal around protein.

Indian Restaurants: Tandoori Beats Creamy Curries

Indian cuisine offers excellent protein-rich dishes when you avoid cream-heavy sauces.

Best choices:

• Tandoori chicken or lamb

• Chicken tikka (dry, not tikka masala)

• Grilled fish or prawn dishes

• Dal made with lentils and minimal added oil

Smart sides:

• Plain boiled rice in small portions

• Dry vegetable dishes such as bhindi or saag

• Cucumber raita for digestion and balance

What to limit:

• Butter chicken

• Korma, pasanda, and makhani dishes

• Naan bread and fried starters

Fitness tip: Protein plus spices improves satiety and insulin sensitivity, which supports fat loss.

Lebanese Restaurants: Naturally Lean and Nutrient-Dense

Lebanese food is one of the best cuisines for staying lean when ordered correctly.

Best choices:

• Grilled chicken or lamb shish

• Kafta made with lean minced meat

• Grilled prawns or fish

• Lentil soup or foul medames

Smart sides:

• Tabbouleh in moderate portions

• Fattoush without fried bread

• Hummus in small quantities

What to limit:

• Fried kibbeh

• Large portions of flatbread

• Sugary sauces

Fitness tip: Lebanese meals are ideal for body composition when you focus on grilled meats and vegetables.

Greek Restaurants: Simple, High-Protein Classics

Greek cuisine aligns very well with muscle maintenance and fat loss.

Best choices:

• Chicken or lamb souvlaki

• Grilled fish such as sea bass or sardines

• Chicken gyro served without pita

• Eggs or grilled halloumi in moderation

Smart sides:

• Greek salad with minimal feta

• Steamed greens or grilled vegetables

• Tzatziki as a high-protein sauce option

What to limit:

• Fried calamari

• Pastries and desserts soaked in syrup

• Large pita or bread baskets

Fitness tip: Greek meals are ideal post-training due to clean protein and mineral-rich foods.

No matter the cuisine, follow this structure:

• Base your meal around protein

• Add vegetables freely

• Keep starch portions controlled

• Avoid fried foods and creamy sauces

You don’t need perfection, just consistency. Eating out can support your physique goals when you order with intention.