It’s hard to maintain your diet when you go out, especially if you’re trying to be more plant-based. Pasta instead of a salad?
Yes, please.
Burger over a quinoa bowl?
You don’t even have to ask. The temptations are endless!
People often believe that vegetables won’t be enough to fill you up and therefore choose something heavier like meat or a cheesy pasta, which is not ideal when eating out on a diet or trying to be veggie friendly.
I’ve been fighting this uphill battle for about two years now after going vegan in early 2016. I love trying new restaurants and personally enjoy the challenge of “veganizing” whatever I can in order to still participate in the outing, but I know how difficult this can be for those with limited experience in solely plant-based living. I can relate to the belief that a pile of leaves (also known as a salad) is not enough, and you’re right – it’s not. Your body requires a certain amount of carbs, proteins, and fats everyday in order to keep you satiated and energized. A simple garden salad will not meet those goals.
Don’t be discouraged by this reality, though, because there are plenty of ways to beef up your puny pile of leaves and turn it into something filling, nutritious, and, most importantly, delicious! All it takes are those three key nutrient categories I mentioned above to meet your daily needs and a little creativity!
- Pile on the protein. Veggie based meals or diets does not mean excluding protein completely. Too often I see people trying to transition into a veggie-friendly diet without meeting proper nutritional needs. Protein is extremely important when it comes to satiation, or the feeling of being “full”. It’s also how muscle is able to grow. If your body is not receiving enough protein, it will begin to actually eat the muscle you already have to compensate for what’s missing. You probably don’t want that, right? I recommend adding beans, tofu, lentils, chickpeas, or any other plants you know naturally has protein in it.
- Carbs, carbs, carbs. You’re probably thinking, “Wait, I thought carbs were bad?!”. Don’t freak out. A certain type and a monitored amount of carbohydrates is actually good for you and will aid in the “filling up” feeling you need to help you stay on track with your veggie focused eating. Carbs will also provide you the necessary energy to exercise and exert yourself, and many have additional protein. I recommend adding brown rice, farro, quinoa (of any color), and whole grain anything whenever you can. Even whole grain bread over French or Italian bread is best.
- Pile on the colors. The more colorful your plate, usually means the more diversely healthier it is. Many restaurants often offer a plate of vegetables or fruit as a side which I highly recommend you choose over the other unhealthy options such as fries or chips (with the exception of sweet potatoes which contain a full daily serving of Vitamin A!).
- Dress it up! Adding a dressing or sauce to your meal can really transform the overall flavor and make it much easier to actually want to eat that unappealing, boring pile of leaves. Once you’ve added the carbs, plant-based protein, and a few different veggies, dressing is the total cherry on top.
- Go to health focused/plant-based restaurants. This may seem like a no-brainer but trust me it’ll make your life a whole lot easier when it comes time to actually order. I can’t tell you how many times I’ve thought I could get a dish sans a certain ingredient and it turns out the whole meal comes almost completely pre-made. This has almost never been an issue when I visit health-driven spots because they’re mission is health. I love spots such as sweetgreen, Roti, Chipotle, Olive Mediterranean, and any other “build your own” style spots.
- Check out the menu ahead of time. This is my all time pro-tip and it has made all the difference when we sit down to order. You don’t have to decide before arriving what you’re going to eat but it can at least help you plan so you’re not blind-sided by the delicious sounding steak salad and can’t resist.
- Sample a few appetizers. If no entrees can be made veggie friendly or aren’t already, try a few appetizers with a soup or a salad! There won’t always be time to look at the menu ahead of time, and restaurants aren’t always going to be entirely accommodating. This has saved me from munching on the free bread as my whole meal many times.
- Go out with other veggies. I’m not talking about bringing your own vegetables to the restaurant. I mean bring other vegetarian or vegan friends with you! It’ll be much easier to stay committed to your cause when there’s a friend to help hold you accountable, especially if they have the same goals as you. It’s also fun to experiment with another person who might have different ideas when it comes to veggie friendly meals.
- Start at home. The most important place to start this journey is in your own home! The more you practice a veggie based lifestyle at home, the easier it will be to maintain when you go out. Get creative in your own kitchen trying new foods, flavors, and combinations! The more comfortable you become with the ingredients and their flavor, the easier it will be to transfer these skills when ordering out.
- Don’t beat yourself up over your diet. If you want to eat a meat-based dish, go ahead and do it. Sometimes there isn’t a meat-free option – it happens. Don’t starve yourself, make sure you’re listening to your body’s needs. Occasionally I’ll indulge in a fish dish because my body needs the extra protein or I’ve been craving it enough to give in. Listening to our bodies and knowing when is the time to indulge is important in any transition. Live a little!
I hope these tips were helpful for those who are venturing into the plant-based world or for those who want something different from time to time! If you’re looking for any other vegetarian and vegan meal ideas, or just love food in general, be sure to visit my website i am rorie for seriously tasty and easy plant-based recipes! Share any of your tips or experiences with dining out on a veggie diet in the comments below!
