Tips

Eating Out – Fast Food

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You can eat at fast food restaurants while on The UnDiet, just learn to make smart choices.

Basic Tips for Eating Out

Set aside half your meal to eat the next day or if it won’t keep for the next day, save it for a snack later.

Most fast food restaurants serve a grilled chicken salad which is a great Protein meal, just make sure to order the grilled chicken rather than the crispy chicken which is breaded.

The salad bar is a good choice if you don’t mix Starches and Proteins and forgo the pasta, potato and bean salads as they are made with sugar. You can however have potatoes or beans as an ingredient with your salad.

Dress your salad with a vinagerette or Italian dressing as it’s less likely to contain sugars.

A meat or veggie burger is fine as long as you order it wrapped with lettuce or eat it without the bun. I sometimes order a burger and a plain salad and then top the salad with my burger.

Skip the fries and chicken nuggets. There’s no way to make those good for you.

Hopefully you’ve been drinking lots of water and don’t need to order a beverage but if you do order one choose a diet soda, iced tea or coffee. If you need a sweetener use an alternative sweetener rather than sugar.

Skip the fast food line altogether by keeping a couple of Cliff bars handy

They’re a meal replacement bar that’s organic, free of refined sugars & incredibly delicious!


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Tips

Eating Out – making good choices

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1st Roadblock – Bread on the Table

Ask the wait-person to not bring a bread or chip basket and instead to bring:

  • a small salad with dressing on the side
  • raw, steamed or grilled veggies to eat by themselves or to dip in any of the following:
  1. salsa
  2. cheese sauce
  3. olive oil and balsamic vinegar
  4. browned butter
  • cheese and fruit plate sans the bread
  • stuffed mushrooms (as long as their not breaded)
  • grilled artichoke
  • plate of clams or mussels

2nd Roadblock – Ordering

If you’re often walking away from a restaurant feeling guilty about the choices you’ve made then try ordering without even opening the menu. You can avoid temptation by ordering items that any restaurant will have such as steamed, grilled, or roasted veggies, a large green salad, a grilled chicken salad, grilled chicken breast, order a burger without the bun topped with mushrooms and cheese …

If there’s a sauce on the menu that you like but it comes with pasta, ask for it to be served on the side with an order of steamed or grilled veggies and/or chicken or fish.

While a big baked potato isn’t ideal, it can sometimes be the best option on the menu. Order it with a side of salsa or tomato pasta sauce.

Ask to have half your meal brought to you in a to-go container. Now you have a nice meal to eat the next day or if it won’t keep for the next day, save it for a snack later in the day.

If you’re feeling like a cup of creamy thick soup order the Broccoli Cheese Soup rather than the Baked Potato Soup. You’ll save around 200 calories and avoid the high glycemic count of the potatoes.

3rd Roadblock – Dessert

Many restaurants now have sugar-free dessert options.

Order a glass of wine – one glass only to sip while everybody else has dessert.

A cappucino or latte with a sprinkling of cocoa powder gives you something to indulge in while others have dessert.

Order a small fruit plate.


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Recipes

UnDiet Compatible Recipe Websites & Blogs

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Somersize
Fit For Life
Atkins
South Beach

Add a Website, Blog or Post

If you have a website or blog with recipes that conform to any of the following guidelines please leave your information in the Comments Section below.

We are looking for recipes with whole grains, natural sugars, brown rice and other whole foods. Recipes should not list white flour, refined sugar, corn syrup, or white rice as ingredients.

We are looking for the following types of recipe sites or posts:

  • Somersize
  • Fit For Life
  • Atkins
  • South Beach
  • High Protein
  • Low Carb
  • Sugar Free
  • Diabetic
  • Vegan or Vegetarian that also conforms to one of the above eating plans
  • Whole Foods

If your recipe(s) fit The UnDiet criteria please leave a comment with your information IN THE FOLLOWING ORDER:

  • Eating Style (from the list above)
  • Recipe Type, such as Dessert, Entree, Appetizer, Side Dish, Beverage …
  • URL to specific recipe or index of recipes – please do not leave link to blog/website home page, we prefer that you steer readers to a page that is recipe specific
  • Your name, company name or website/blog name
  • Short comment (not required)
Beverages Recipes Vegetarian

Vegan “Egg” Nog

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I LOVE this smoothie. It’s as close to egg nog as a vegan can get 🙂

Grind in blender 2/3 cup raw almond, cashew, or macadamia nuts, soaked overnight and drained or add 2/3 cup nut butter. When finely ground, add 6 dates, pitted or 1/2 cup chopped dates and continue processing until dates are finely chopped.

Add to blender and puree until smooth

2 cups nondairy milk
2 teaspoons vanilla extract
2 teaspoons maple syrup
1/2 teaspoon ground nutmeg
2 – 3 frozen bananas
Guidelines

Eating Out on the UnDiet – General Guidelines

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Eating out can often be the undoing of a good UnDiet day. It doesn’t have to be that way though. Once you understand the principles of The UnDiet you can eat anywhere and make choices that will support your weight loss and health goals.

Appetizers

Before ordering an appetizer or drink peruse the menu and decide whether you’ll be having a Protein, Starch or Neutral (veggies, nuts, tofu) meal, then order your appetizer and drinks accordingly.

When the waiter comes to the table, ask if there are any whole grain breads which can be substituted for some or all (depending on who you’re eating with) of the bread in the bread basket. If not, or if you’re having a Protein Meal, don’t eat from the bread basket.

If you don’t think you can survive watching everyone else eat from the bread basket, order Fruit juice, vegetable juice drink or UnDiet favorable appetizer (small salad, veggie plate, Fruit …). If you really feel you need a treat, order a glass of wine and a bottle of sparkling water and mix the two.

Choosing a Meal

Since few restaurants use whole grains, you’ll find that it’s usually easier to choose a Protein or Neutral Meal when eating out.

A burger is fine, just ask the waiter to bring it without the bun (it’s easier to not eat something that’s you never even see).

A tuna or chicken salad alone or on greens is a good choice, just don’t order it as a sandwich filling.

And of course there’s steak, shrimp, chicken, etc. dishes. Just make sure they don’t contain any breading. Don’t worry about the fat in these dishes.

A baked potato topped with butter, salsa, tomato pasta sauce, bruschetta or veggies makes a good Starch Meal, especially with a side salad or all vegetable dish from the a-la-carte menu. Even a little sour cream or cheese is okay.

It is next to impossible to find a soup in a restaurant that perfectly conforms to the UnDiet guidelines, so I suggest that you make your  best choice and don’t worry about things like the fact that your bean soup is made with chicken broth. Many soups are hearty enough to make a meal, especially if you add a salad, or a sandwich (if you can get it on whole grain bread and the soup is Neutral or Starch).

If rice, potatoes or pasta comes with your meal ask the waiter to replace them with vegetables, preferably grilled or steamed but take whatever you can get.

High Protein Recipes Starches Vegetarian

Pizza Wrap Sandwich

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I love this wrap. It’s so versatile. You add your favorite pizza toppings so there are endless variations. It’s fun to lay out the toppings and let everybody build their own wrap.

This wrap can be either Protein, Starch or Vegetarian depending on what you top it with. While the tortilla is a Starch it is little enough that it is okay with Protein toppings, although not okay if you’re on a low carb diet.

Place several slices of mozzarella cheese (dairy or soy) on top of a whole wheat tortilla. Add any combination of your favorite pizza toppings.

Suggested toppings:

  • pepperoni (meat or soy)
  • sausage (meat or soy)
  • mushrooms (raw or cooked)
  • red onion
  • spinach
  • tomato
  • bell pepper (raw or roasted)
  • fresh basil, thyme, oregano and/or rosemary
  • olives
  • artichoke hearts
  • ham and pineapple
  • Parmesan cheese
  • zucchini

Roll tortilla tightly around toppings and place seam side down in hot pan lightly coated with olive oil. Turn when browned and brown the other side.

Recipes Starches

Lemon Rice

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The lemon zest gives this rice a sweet lemon flavor, without the acidic bite of lemon juice.

Brown 2 cups uncooked brown rice in 1 tablespoon butter until rice is a slightly darker tan color.

Add and bring to boil

4 large garlic cloves, minced
1 cup chopped onion
4 cups filtered water
1/2 teaspoon sea salt

Cover and simmer until rice is cooked. Remove from heat and stir in finely grated zest from 4 lemons (make sure not to get any of the white pith with the zest).

Ideas for Leftovers

  • Stir into boxed soup.
  • Add chopped veggies and salad dressing for a rice salad.
  • Salad Wrap: whole wheat tortilla layered with hummus or soy cheese, Lemon Rice and lettuce and herb salad dressed with a little salad dressing.

Kid Friendly Neutral Recipes

Peanut Cream

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This filling has a peanutty taste with less fat than peanut butter and is more digestible than peanut butter alone.

Puree until smooth

  • 1 package (10.5 ounces) silken tofu or 8 ounces regular tofu
  • 1/4 cup + 2 tablespoons peanut butter

Use filling to:

  • stuff celery sticks
  • thinned with a little juice or nondairy milk and use as a Fruit dip
  • spread on whole grain bread or crackers for a sandwich, serve open-faced or top with another slice of bread or cracker
  • spread on slices of apple or pear

Variations:

  • add 1/2 a banana when pureeing
  • stir in dried Fruits such as: raisins, dried cherries, dried cranberries, chopped dried apricots, chopped dried pineapple, chopped dried apple, chopped dried dates
  • add up to 2 tablespoons honey or agave nectar when pureeing
  • use other nut or seed butters in place of peanut butter
Dessert Recipes

Chocolate Syrup

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In heavy-bottomed saucepan boil until thickened to the consistency of maple syrup 1/2 cup unrefined sugar and 1/2 cup water.

It will thicken considerably when cooled. Whisk in up to 1/4 cup cocoa powder and 1-2 teaspoons vanilla.

Optional: stir in 2-4 tablespoons of butter.