POUND’s Guide To Eating Out

When we created the POUND Rockout Results System, we asked 35 people to POUND every day for 60 days—just like you’re doing during Tour To Summer! We also asked them to follow our simple BALANCE Guide—eating 7 tasty, healthy, balanced meals a day.

One of the biggest hurdles we noticed with the group was that most people didn’t have time to prepare every single meal. And even when they did, some still felt pressure to stray whether it was at company birthday parties or eating out with their friends. We’ve all been there: it’s 1PM, the office starts singing Happy Birthday and that huge (delicious-looking) cake comes out… EEEEKKK! Whether your feeling the peer pressure, or just feeling a little lost or nervous when it comes to eating out, this guide is for you!

We have to face the facts: there will be times where you simply don’t have time to prepare every single meal at home. Even though you know prepping all your food at home is the most reliable way to eat in a balanced way, sometimes it just isn’t possible no matter what you do. And you know what, THAT’S OK!

This is the FAST little checklist we run through before ordering any type of tasty delight at a restaurant or cafe.


Fresh ingredients are the key to any balanced, healthy meal. When in doubt, aim for anything that is not packaged or processed—like raw, grilled or steamed veggies, free range meat, and whole grains. If it doesn’t come from a box, bag or container, you can check FRESH off your list.


When dining out, portion sizes are often colossal. No matter what you order, keep an eye on the amount of food you consume. For example, if you’re out to lunch and you MUST eat french fries, only eat a handful. Or, if you ordered sauteed veggies but they came drenched in mystery oil, you don’t have to eat the entire plate.


This is the easiest tip ever: order your sauces on the side. Sodium, sugar, and saturated fat are hidden inside all dressings and sauces, and they quickly add empty calories to an otherwise healthy meal. Restaurants usually dole out a liberal pour, adding way more than you actually need. Order your dressing on the side when you crave salad, your teriyaki sauce on the side of your brown rice bowl, and the Hollandaise sauce on the side of your benedict. That way, you can add as much or as little as you’d like.

POUND TIP: In place of heavy creams, sauces and condiments, order salsa or hummus. These light alternatives add a ton of flavor without adding empty calories from sugar and fat.


Did you know you can order toppings on the side too? Things like cheese crumbles, dried fruit, nuts and seeds are great in moderation, but are often dished out in generous quantities at restaurants. When you order your toppings on the side, you can add the perfect amount for you and stay in perfect BALANCE during #poundtour… and beyond!

Now that you’re a master of FAST food (wink wink), have a look at our quick list of breakfast, lunch, dinner, and snack go-to’s that are on almost every menu. Order them with your FAST checklist in-mind and you’ll be good to go!


1. Two fried eggs in olive oil, side of whole wheat toast, seasonal fruit.

2. Steel cut oatmeal with slivered raw almonds, dried fruit and stevia (and don’t forget to ask for your toppings on the side!)

3. Plain greek yogurt with fresh berries, granola and a drizzle of local honey.

4. Whole grain toast with avocado, lemon and an egg on top.

5. Hard-boiled eggs with whole grain toast or buckwheat pancakes.

6. 3-egg omelet with spinach, feta crumbles, peppers or tomatoes. (Bonus points if you can build your own omelet and ask for it to be cooked in olive oil with just a pinch of salt.)


1. Kale salad with seared Ahi Tuna and a hard boiled egg. (Don’t forget to request your dressing on the side!)

2. Grilled chicken and veggie kebabs with hummus and a side salad.

3. Veggie wrap on a whole wheat or gluten-free tortilla

4. Grilled fish tacos with cabbage on corn tortillas (And make sure you grab the extra baja cream sauce on the side!)

POUND TIP: Ask for hearty, nutrient-dense greens like (Spinach, Arugula or Kale) as the base of your salad instead of iceberg or romaine. Restaurants will usually be able to substitute.


1. Blackened or grilled salmon filet with side of sauteed veggies and brown rice.

2. Butter lettuce salad topped with beans, quinoa, salsa and lime.

3. Brown rice sushi filled with fish and raw veggies. (Remember you check into what sauces are being used and if you want to try ’em out, don’t hesitate to ask for them on the side.)

4. Veggie bowl with steamed asparagus, green beans and cauliflower with brown rice, quinoa, fish or chicken.


1. Green Apple with organic almond butter (You can even find this at a gas station, most of the time, if you’re in a pinch!)

2. Hummus and crunchy veggies like cucumbers, carrots and celery.

3. Raw nuts or unsweetened trail mix.

4. Blue corn chips and salsa.

5. Greek or coconut yogurt with a drizzle of honey or a sprinkle of stevia.

What’s the biggest obstacle you encounter when eating out? Leave us a comment below and tell us about your go-to healthy items when eating out.


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