I remember the days of preparing my meals on Sundays and Wednesdays, cooking in bulk, portioning out my protein, fat and carbs.



For most of my career, I carried an Igloo Cooler to work everyday. That cooler even came with me when I was dressed in business attire.



Most days I'd just bring chicken or beef and vegetables. Once in a while, I'd bring leftovers, like the beef tongue tacos Vanessa had made the night before.



This is a little bonus tip: Never, ever, under any circumstance, reheat beef tongue and bring it to a meeting. I did. The smell was disturbing. Each person who walked in the board room turned green. By then, the damage was done, so I quietly ate my meal. I never did that again. You shouldn't either. Steak is okay. Tongue, never!





I got into a pattern of doing all that food prep on a regular schedule. It didn't take a ton of time, and it probably saved a lot of money.



Now I work from home, with my gorgeous wife and business partner. The kitchen is right around the corner from our office.



And, we rarely cook.



We live downtown Minneapolis, where we can order from Bite Squad or Über Eats and have a good meal delivered in an hour or so. Or, we can walk a block or two and get an inexpensive meal from any of the dozens of restaurants nearby.



That got me thinking...



Back when I was training clients, one of the most common excuses I heard was that they couldn't stick to their nutrition guidelines because they ate out all the time.



Back then, I rarely ate out, so I couldn't see their point of view. Today, I can.



And I know that it's possible to eat well while on the road or out to eat.



In fact, I probably eat healthier by eating out than if I were cooking at home. Here's how:



Make a Decision Before You Get There



We waste a LOT of mental energy making decisions every day.



Even if the decisions aren't related to nutrition, they will use up a lot of the mental energy you rely on for willpower.



If you go through a busy day of making decisions, and then go out for dinner, your decision-making muscles will be fatigued. That makes it harder to choose wisely off the menu.



The fewer options you leave yourself at the restaurant, the easier it will be to eat well.



Personally, I have three rules before I even look at the menu.



No glutenNo dairyHigh in protein



Those three decisions eliminate many of the "options" on the menu. Fewer options means less mental energy.



In the rare circumstance that none of the menu items fit those three requirements, I'll have them modify a menu item. Most of the time, there are plenty of options to choose from, though.



The point is, if you have a few black and white guidelines in your mind before you open the menu, you won't fall into temptation as easily.



Fill Up on Protein and Vegetables



The easiest way to limit your starchy carb intake is to eat a lot of protein and vegetables first. I always make sure I get at least 8-10 ounces of protein.



Often, that means I have to ask for a double portion of protein.



Eating a large portion of protein with your meal will help you feel full faster, as well as help you to slow the rise in blood sugar your body experiences from the carbs you do eat. Of course, protein is critical for gaining or maintaining muscle as well.



And it's great for your metabolism.



If you don't believe me, spend an hour or two eating at a Brazilian Steak House. The meat sweats in the hours afterwards should be good evidence.



The vegetables help with adding fiber to fill you up as well. Fiber is great for your gut bacteria, and has dozens of other health benefits.



Hard Liquor On the Rocks



If you're going to drink, sip on gin, vodka, or tequila. You could also mix it with soda water (not tonic, as that is loaded with sugar).



If you're over the age of 24, you probably won't slam it, so you should end up drinking less.



There's no sugar like a lot of other alcoholic beverages,