Yes of course! At equ, we practice an 80/20 approach to nutrition - 80% wholesome and nutritious food and 20% the food you love 🕺
You can incorporate treat foods (in moderation!) within your daily intake targets. For our Premium service, you can reach out to your coach and our team will coach you through using your food diary to do so. Our suggestions when it comes to dining out:
Pre-plan
Not on the day - preferably prior. You may want to self-track the whole day so you can optimise your macros for the restaurant meal.
Ultimately you want to keep your protein and fibre quite high and save a generous calorie allowance for your dine-out option. If you can, try to look at the menu in advance, pick your meal and work your day around it.
Look up the menu
Check out the menu online and identify the best option for your goals. We can help with this selection if you’re stuck.
Things to consider when dining out, taking away, or ordering in:
What’s easiest to track? This will usually be something like a steak or lean protein source perhaps with weight specified on the menu
Keep the sides and sauces to a minimum, as they can be a source of empty calories
Go for steamed veg if this is an option for your side dish
You can ask for something to be dry-grilled - with no oil
Choosing a steak, chips and salad will be much easier to integrate into your meal plan than a heavy, creamy pasta dish. Think smart!
Tracking on the day
Consider the dine-out meal you’re going to have. Usually, restaurant food won't be as high in protein or fibre as the meals you've been eating at home, and also probably contain far more calories than what you usually have in a single sitting, so...
Save a generous calorie allowance throughout the day
Make your other meals high in protein and low in calories. Some suggestions:
Omelettes (less yolks = less fat)
High protein yoghurts
Protein smoothies
Protein bars
Light dips and water crackers/veggies
Salads, light wraps, lean meats/fish and vegetables, rice cakes with deli meats and salad
Meet your fibre intake by eating:
Fruit, vegetables
Light wraps, Sandwich Thins
Protein bars
Legumes and beans
So you've tracked the day but it's not perfect...
That’s ok! Focus on getting as close to your daily targets as possible:
Be within 40 calories of your calorie target
Be within 40g of your protein target
Eat at least 15g of fibre
As for fat and carbs, as long as you've met the above you can keep these as is
Remember - don’t stress if you colour outside the lines on the day of the social meal! You need to have a lifestyle if you're going to make sustainable changes to the way you eat. Prepare and do the best you can 🚀
For Premium users, if you would like your food diary reviewed after you have attempted to self-track be sure to let your coach know so they can review and provide feedback.
What about alcohol?
Make sure you track so you know how many calories you are consuming, and always drink responsibly.
The following entries can be found on the equ app:
Vodka/diet soda 65 calories a glass
Standard Wine 125 calories a glass
Prosecco 80 calories a glass
Jack and Diet Coke 75 calories a glass
Pure Blonde 105 calories a bottle
Hahn Super Dry 120 calories a bottle
Seltzers are also a calorie-friendly option. Each brand will vary slightly.
If you’re drinking alcohol, consider choosing a meal lighter in calories. Always pre-plan your day and track as much as you can, to set yourself up for success!