Optavia Dining Out Guide

Hey there, wellness warriors! It’s Andrea here, ready to tackle a question I get all the time:

“How do I stick to my Optavia plan when eating out?”

Let’s face it – dining out can feel like navigating a minefield when you’re trying to stay healthy.
But guess what? It doesn’t have to be that way.

Today, we’re diving into the ultimate Optavia dining out guide. By the end of this post, you’ll be armed with practical strategies to enjoy meals out without derailing your progress.

Why Dining Out Matters on Your Optavia Journey

Before we jump in, let’s get real for a second. Eating out isn’t just about food – it’s about connection, celebration, and living life to the fullest. Your health journey shouldn’t mean missing out on these moments.

Remember: The goal isn’t perfection. It’s progress and balance.

The Optavia Dining Out Dilemma

So, what makes dining out tricky on Optavia?

Here’s the deal:

• Restaurant portions are often huge
• Hidden calories lurk in sauces and dressings
• The temptation of bread baskets and dessert menus is real
• Social pressure can make you second-guess your choices

But here’s the truth – these challenges are totally manageable. Let’s break down how.

Your Go-To Optavia Dining Out Strategies

1. Plan Ahead Like a Boss

Don’t wait until you’re sitting at the table to think about your choices. That’s a recipe for impulse decisions that can derail your progress.

Instead, embrace the power of planning:

• Check the menu online beforehand: Most restaurants have their menus available online. Take a few minutes to review it and identify Optavia-friendly options.
• Decide on your order in advance: Make your decision before you even step foot in the restaurant. This reduces stress and eliminates last-minute temptations.
• Have a backup option in case your first choice isn’t available: Restaurants sometimes run out of items, so have a Plan B ready.
• Call ahead if you have specific dietary needs: If you’re unsure about ingredients or preparation methods, don’t hesitate to call the restaurant and ask.
• Eat a small Optavia Fueling before you go: This takes the edge off your hunger and helps you make more rational choices.

Remember, preparation is key to success on your Optavia journey. By planning ahead, you’re setting yourself up for a win before you even arrive at the restaurant.

2. Speak Up and Customize

Here’s something I’ve learned in my years of health coaching: Restaurants are usually happy to accommodate requests. Don’t be shy about asking for modifications. Your health is worth it!

Try these phrases:

• “Can I get that grilled instead of fried?”
• “Could you put the dressing on the side?”
• “Is it possible to substitute extra veggies for the fries?”
• “Can you prepare this without butter or oil?”
• “I’d like the sauce on the side, please.”
• “Could you make this without cheese?”
• “Is it possible to get a smaller portion?”

Remember, you’re not being difficult. You’re taking charge of your health. Most chefs appreciate customers who know what they want. If you’re polite and clear about your needs, you’ll often find that restaurants are more than willing to help.

Pro tip: If you have a favorite restaurant, build a rapport with the staff. Over time, they’ll become familiar with your preferences, making future visits even easier.

3. Navigate the Menu Like a Pro

When you’re scanning the menu, it’s like being a detective on the hunt for Optavia-friendly options.
Keep an eye out for these keywords:

• Grilled: A great cooking method that usually doesn’t add extra fats.
• Steamed: Perfect for vegetables and some proteins like fish.
• Baked: Often a healthier alternative to fried options.
• Broiled: Similar to grilling, this method can result in flavorful, lean dishes.
• Roasted: Great for vegetables and lean meats.
• Poached: Excellent for eggs and fish.
• Seared: Can be a good option for lean meats, just watch for added fats.

On the flip side, be wary of these red flags:

• Breaded: Often means it’s been coated in breadcrumbs and fried.
• Crispy: Usually a code word for “fried.”
• Creamy: Likely contains high-fat ingredients like cream or cheese.
• Smothered: Often indicates the dish is covered in a heavy sauce or cheese.
• Au gratin: Typically involves cheese and breadcrumbs.
• Battered: Similar to breaded, usually means it’s fried.
• Alfredo: A creamy, high-fat sauce.

Remember, the description of a dish can tell you a lot about its preparation. If you’re unsure, don’t hesitate to ask your server for more details.

4. The Plate Method: Your Secret Weapon

Here’s a simple trick I use and recommend to all my clients: The plate method. It’s an easy way to ensure you’re getting a balanced meal without having to weigh or measure your food in public (talk about awkward!).

Here’s how it works:

• 1/2 of your plate: Non-starchy vegetables
  • Think leafy greens, broccoli, cauliflower, bell peppers, zucchini, etc.
  • These are your low-calorie, high-nutrient powerhouses.
• 1/4 of your plate: Lean protein
  • Options like grilled chicken, fish, lean beef, tofu, or eggs.
  • Protein helps keep you full and supports muscle maintenance.
• 1/4 of your plate: Complex carbs or more veggies
  • If you’re in a fat-burning phase, opt for more veggies here.
  • If you’re maintaining, you might include some quinoa, brown rice, or sweet potato.

This method helps you eyeball portions without busting out a food scale at the table. It’s a visual guide that works in any dining situation.

Pro tip: If your meal comes on a larger plate, imagine a smaller plate on top and apply the method to that area. This helps prevent overindulging just because you were served a large portion.

5. Outsmart the Bread Basket

Ah, the bread basket. It’s often the first thing to hit the table and can be your worst enemy when you’re trying to stay on track. But don’t worry, I’ve got you covered with these strategies:

• Ask the server not to bring it: This is the easiest solution. Out of sight, out of mind!
• If it’s already there, have it removed: Don’t be embarrassed to ask for it to be taken away.
• Keep your water glass full and sip frequently: This keeps your hands and mouth busy.
• Bring a tea bag and ask for hot water: Sipping on tea can help curb cravings.
• Focus on conversation: Engage with your dining companions to distract yourself.
• Visualize your goals: Remember why you started your Optavia journey in the first place.

Remember, it’s not about willpower. It’s about creating an environment that supports your success. By removing the temptation, you’re setting yourself up for a win.

6. Sauce on the Side, Always

Sauces and dressings can be sneaky calorie bombs, but you don’t have to give them up entirely.

Here’s how to enjoy them wisely:

• Always ask for them on the side: This gives you control over how much you use.
• Use the fork-dip method: Dip your fork in the dressing before each bite. You’ll get the flavor without overdoing it.
• Try vinegar and olive oil for a lighter option: Many restaurants have balsamic vinegar and olive oil available.
• Be mindful of portions: A tablespoon of dressing is usually plenty.
• Explore healthier options: Mustard, salsa, and lemon juice are great low-calorie flavor enhancers.
• Make your own dressing: Carry a small container of your favorite Optavia-approved dressing.

Remember, a little sauce can go a long way in terms of flavor. By controlling the amount, you can enjoy the taste without derailing your progress.

7. Drink Smart

What you drink matters just as much as what you eat. Liquid calories can add up quickly, so choose wisely.

Here are some Optavia-friendly options:

• Water: The best choice, always. Jazz it up with lemon, lime, or cucumber.
• Unsweetened iced tea: A refreshing option with zero calories.
• Black coffee: Great for a pick-me-up, just skip the cream and sugar.
• Sparkling water: Adds a little excitement without the calories.
• Herbal tea: A soothing, flavorful option.

If you’re having alcohol, opt for:

• A glass of dry wine: Lower in sugar compared to sweet wines.
• Clear spirits with calorie-free mixers: Vodka soda with lime, for example.

Remember: Moderation is key. Alcohol can lower inhibitions and lead to poor food choices. If you do drink, limit yourself to one and alternate with water.

Pro tip: Order a sparkling water with lime in a wine glass. It feels festive without the calories!

8. The Power of Protein

Protein is your best friend on Optavia. It keeps you full, helps maintain muscle mass, and supports your body’s functions.

When dining out:

• Always include a lean protein source in your meal: This should be a non-negotiable part of your order.
• Good options: Grilled chicken, fish, lean steak, tofu, eggs, or turkey.
• Watch portion sizes: Aim for about 4-6 ounces (about the size of your palm).
• Consider starting with a protein: Order an egg white omelet for breakfast or a chicken salad for lunch.
• Be mindful of protein add-ons: Skip the breading, heavy sauces, or cheese toppings.

Remember, protein helps stabilize blood sugar and keeps you feeling satisfied longer. This can prevent overeating and help you stay on track with your Optavia plan.

9. Veggie-Up Your Meal

Non-starchy vegetables are your ticket to feeling satisfied without overdoing calories. They’re packed with nutrients, fiber, and water, which helps fill you up.

Try these strategies:

• Ask for double veggies instead of a starchy side: Most restaurants are happy to make this swap.
• Start your meal with a side salad: This helps fill you up before your main course arrives.
• Choose vegetable-based soups: Just be mindful of cream-based options.
• Look for vegetable sides on the menu: Steamed broccoli, roasted Brussels sprouts, or grilled asparagus are great choices.
• Ask for extra vegetables in your main dish: Whether it’s a stir-fry, omelet, or sandwich, more veggies are always a good idea.
• Consider a veggie-based main course: Many restaurants offer “zoodles” (zucchini noodles) or cauliflower rice as alternatives to pasta and rice.

Pro tip: If you’re worried about bland vegetables, ask for lemon wedges on the side. A squeeze of lemon can brighten up any veggie dish!

10. Dessert Dilemma? No Problem

The dessert menu doesn’t have to be your downfall. With a little strategy, you can satisfy your sweet tooth without derailing your progress.

Try these approaches:

• Share a dessert with the table: A few bites can often satisfy your craving without overdoing it.
• Opt for fresh fruit if available: Many restaurants offer a fruit plate or berries as a dessert option.
• End your meal with a cup of herbal tea: Sometimes, the ritual of having something after dinner is what we’re really craving.
• Ask for a single scoop of sorbet: If you really want something sweet, this can be a lighter option.
• Bring your own Optavia-approved sweet treat: A piece of sugar-free gum or a small square of dark chocolate can do the trick.
• Focus on the experience: Savor the company and conversation instead of fixating on dessert.

Remember, it’s okay to indulge occasionally. The key is to make conscious choices that align with your goals most of the time.

Pro tip: If you know you’ll be tempted by dessert, plan for it in advance. Adjust your earlier meals or add an extra workout to accommodate a small treat.

By mastering these strategies, you’ll be well-equipped to navigate any dining out situation while staying true to your Optavia journey. Remember, it’s about progress, not perfection. Each time you dine out is an opportunity to practice and refine these skills.

Want more tips and tricks for staying on track with Optavia? Follow DelovelyDharma on Facebook and Instagram for daily inspiration and support. Together, we’ve got this!

Real-Life Scenarios: Optavia Dining Out Guide in Action

Let’s put this into practice with some common restaurant scenarios:

At the Diner

• Order: Veggie omelet with egg whites
• Ask for: No cheese, extra veggies
• Side: Fresh fruit instead of hash browns

At the Italian Restaurant

• Order: Grilled chicken breast
• Ask for: Marinara sauce on the side
• Side: Sautéed spinach instead of pasta

At the Steakhouse

• Order: Petite sirloin
• Ask for: No butter on top
• Sides: Steamed broccoli and side salad with dressing on the side

At the Mexican Restaurant

• Order: Fajitas (chicken or shrimp)
• Ask for: Extra veggies, no rice or beans
• Use: Lettuce wraps instead of tortillas

The Bottom Line: You’ve Got This

Remember, your Optavia journey is about progress, not perfection. Dining out is a part of life, and with these strategies, you can navigate it like a pro.

• Plan ahead
• Make smart swaps
• Focus on protein and veggies
• Don’t be afraid to customize

Most importantly, enjoy the experience. Meals are about more than just food – they’re about connection and celebration.

Ready to take your Optavia journey to the next level? Join our community for daily tips, motivation, and support. Follow DelovelyDharma on Facebook and Instagram for more wellness wisdom and real-life strategies.

Remember, you’re not just changing your diet – you’re changing your life. And trust me, it’s so worth it.

Now, I want to hear from you. What’s your biggest challenge when dining out? Drop a comment below or reach out on social media. Let’s tackle this together!

Until next time, stay fabulous and stay on track.

Your wellness cheerleader,
Andrea

FAQs: Your Optavia Dining Out Guide Questions Answered

Q: Can I ever have a “cheat meal” on Optavia?
A: The term “cheat meal” isn’t part of the Optavia philosophy. Instead, focus on making mindful choices most of the time. If you indulge occasionally, get right back on track with your next meal.

Q: How do I handle social pressure to order certain foods?
A: Be confident in your choices. A simple “I’m focusing on my health right now” usually does the trick. True friends will support your journey.

Q: What if there’s nothing Optavia-friendly on the menu?
A: There’s almost always a way to make it work. Don’t be afraid to ask for modifications or even order a few sides to create a balanced meal.

Q: How often can I eat out while on Optavia?
A: There’s no hard and fast rule. The key is to make smart choices consistently, whether you’re at home or dining out.

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PS: Want more tips on navigating social situations while staying true to your health goals? Keep reading my blog. And don’t forget to subscribe to our newsletter for exclusive content and personal insights from my own Optavia journey!