Tips For Eating Out



When trying to stick with eating healthy and keeping your goals in mind it can become easy to just stay home and not want to go out and socialize due to the risk of “being bad”. This leads to feeling trapped with your healthy lifestyle and then “falling off the wagon”. If eating healthy is a lifestyle then shouldn’t we be able to go out and enjoy ourselves with friends but still stay on track with our goals? I have compiled a list of my “go to” tips for eating out at restaurants. Keep in mind that these are generalized tips!

  1. stick to grilled lean protein such as fish, chicken, shrimp etc
  2. don’t be afraid to ask for substitutions
  3. always choose a mixed green salad for a starter (with a low cal dressing)
  4. skip the starch (i.e. rice, bread, pasta etc.) when dining out and ask for extra vegetables or a side salad instead
  5. ask for no oil or extra salt on your veggies
  6. watch your portion sizes! typical food portions in restaurants are 2-3 times larger than they should be
  7. eat slowly and take time to properly chew your food
  8. stop eating when you are 80% full
  9. remember that there is a ton of hidden salt and oil at restaurants, so no need to add a “fat” to your meal (i.e. cheese)
  10. make sure to drink plenty of water!

always remember that it is the little choices that we make that will have a BIG impact on our health and nutrition. Every small choice that is made overtime adds up to being a big change in the future. It is the compound effect!

Also, while being healthy and reaching our goals is important it is also extremely important to enjoy life and let loose a little. MODERATION is key!!!



Healthy Comfort Food Recipe

I feel like it is always inevitable for me. As soon as the holiday season hits as well as the cold weather so does sickness. I have been battling a cold for the last couple of days and I’ve been miserable. I haven’t been getting my workouts in because I believe in listening to my body and the importance of rest. I want to get back to being healthy as soon as possible not only because it is miserable being sick but because we leave for Mexico on Saturday (can’t wait)! The best fix to a cold in my book is chicken noodle something. This recipe doesn’t have noodles in it but it is chicken and biscuits so close enough right? The problem is, how do you have your comfort food that makes you feel better without completely derailing your goals? I have just the solution for you! I have had this recipe for years and I have no idea where I even found it.


  • I use Daisy sour cream due to the ingredient list (5 ingredients or fewer is my rule)
  • every week I prep about 5 pounds of chicken in the crockpot and shred it with my stand mixer to use throughout the week.
  • I use almond milk instead of skim milk, it is just what we always have in the house. We use almond milk in our Shakeology instead of cow’s milk due to digestive issues.

Try to ignore my horrible picture, I need to update some of my food pictures!

Chicken and Biscuits Casserole

  • 1 can  98% Fat Free Cream of Chicken Soup
  • 3/4 cup fat free sour cream, divided
  • 2 cups cooked chopped chicken
  • 1 pkg (16oz.) frozen mixed vegetables
  • 1 cup reduced fat shredded cheddar cheese
  • 1 cup Bisquick Heart Smart baking mix
  • 3 T skim milk
  1. Preheat oven to 375.
  2. Combine the can of soup and 1/2 cup sour cream in 8” square baking dish. Add chopped chicken, vegetables, and cheese and mix until well combined.
  3. Mix Bisquick, remaining 1/4 cup sour cream and milk in a medium bowl and stir until dough becomes stiff.
  4. Drop 6 even mounds of biscuit dough over top of the chicken mixture. Bake on the bottom rack for 35 minutes or until biscuits are golden brown.


Calories 336

Total Fat 11.8g

Total Carbohydrates 29.8g

Sugars 7.1g

Protein 23.9g

After I make this tonight I will try and update the picture to look a little more pretty!

This entry was posted in recipes.

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