Eating out with the Plate Rule
A protein, a vegetable or fruit, one starch, water — and a box for half of a big plate before you start.
The full lesson
Restaurant plates are usually two of your meals: sit-down entrées run 1,000–1,500 calories; fast-food combos 1,000–1,300. You do not have to stop going. You have to have a move.
Before: look at the menu online and decide before you are hungry. Order: grilled, baked or broiled; sauces on the side; vegetables or salad instead of fries; water or a zero-calorie drink. Box half of a large entrée at the start. Skip the bread basket or take two pieces. Fast food: a grilled chicken sandwich, a side salad and water is about 500 calories; the combo with fries and a large soda is about 1,300 — same restaurant, same ten minutes. Eating out five or more times a week? Fix two meals a week with the Plate Rule and leave the rest alone for now.
Remember
- Protein, vegetable, one starch, water.
- Box half at the start.