HOW TO: Enjoy a social meal & keep your health goals in mind

Oct 02, 2025

Social eating can definitely feel overwhelming, especially when you’re trying to establish new healthy habits and/or work toward goals like weight management, hormonal balance, or simply improving your relationship with food.

For many, the easiest option seems to be avoiding social outings altogether.And although that might seem like a temporary solution to "nail the diet" - this strategy actually works against you in the long run!

WHY?
Because avoiding socials meals while dieting / trying to get healthy, is a signature trait of a harsh/restrictive diet, and once that diet ends... you haven't learned HOW to eat socially or mindfully, without it causing you to gain a bunch of weight or a heap of internal stress.

FACT: social eating is a guaranteed part of life.If you want sustainable results, the real skill is learning how to eat socially without guilt, stress, or derailing your progress.
So, here’s my step-by-step guide that my clients use to enjoy meals out while staying aligned with their goals.

1. Plan Ahead Success starts before you even sit down at the table.

Pick the right restaurant: Choose one that offers a variety of meals made from relatively unprocessed, wholefoods e.g. lean proteins (we love a good steak house!), healthy fats (i.e. not just deep fried options), salad bowls, vegetables, and balanced creations like this.
Check the menu early: Decide on your meal ahead of time to avoid impulse choices.
Don’t arrive starving: Have a small protein-rich snack 1–2 hours before (Greek yoghurt, boiled egg or 2, a protein smoothie).
Balance your day: If you know you're having a big meal, you can keep earlier meals lighter but nutritious; ideally still consuming proper meals with lean meat, legumes and veg - and definitely never skip meals to “save calories.” This will drive you to binge eat on your night out.

2. Make Smart Choices at the Restaurant

Stick to your plan: Environments, people, and smells can influence you, so lean on the decision you made beforehand.
No plan? Aim for a meal that resembles what you’d normally eat at home p.s. you don't need to eat half a loaf of bread before your main meal just because it's on the table - you wouldn't do that at home, so there's no need to do it at a restaurant.
Quick swaps:
- Grilled choices > instead of fried, battered or crumbed
- Sauce on the side or not at all
- Chips swapped or at least accompanied by salad or veggies (i.e. have a small handful of chips 6-8 chips, then enjoy your greenery).

3. Practice Mindful Eating Being out often changes our normal behaviours — like grazing on bread, chips, or heavy starters. Ask yourself: “Do I want this, or is it just there?”

Eat slowly and stop at “satisfied,” not “stuffed.”
Focus on the people and the experience, not just the food.
If you overeat, don’t compensate with restriction - just return to your normal routine the next day / next meal. You might find that you're naturally less hungry, and that's ok, listen to what your body needs.

4. Be Smart With Drinks Drinks can be sneaky calorie bombs.

Best choices: water, sparkling water, soda water with lemon/lime slices
Alcohol: again ask - "do i actually need this or is it just there?" If you do want it, set a drink number and aim to enjoy in moderation, be mindful of mixers and cocktails
Soft drinks: keep them occasional, not automatic p.s. sugar-free is always best.

5. Tracking or Not Tracking If you’re tracking calories:

Estimate your meal and log it in your app.
This is still a great learning experience even if it's not exact!
Snap a picture for later (or to share with your coach).
Chain restaurants often provide calorie info, use it where available.

If you’re not tracking:

Use portion visuals (your hand is the best cheat sheet):

6. Build Your Awareness
The more you cook and weigh food at home, the better you’ll get at estimating portions out. Over time, you’ll also develop interoception: which is being able to recognise how different amounts of food actually feel in your body.
This awareness means you won’t need to track forever - you’ll naturally know when to stop. 7. Manage Your Social Calendar Eating out isn’t just about food - it’s also about energy, routine, and balance.

Protect your sleep: Late nights affect hunger, cravings, and decision-making.
Don’t overcommit: Leave space for rest, food prep, and movement.
Choose supportive environments: Spend time with people who align with your goals and make you feel good.
Set boundaries: It’s okay to say “no” to plans that don’t serve you right now.

8. Quick Food & Sauce Cheat Sheet Calories in common meals (approx):

Calories in common sauces (per Tbsp, ~30ml):

The small extras add up — so control portions and make swaps where possible.

Social eating is a learned skill that so many of us were never taught! And absolutely one that improves with practice.
By planning ahead, staying mindful, and protecting your bigger routine, you can enjoy meals out without guilt or setbacks.

Remember:The goal isn’t perfection, it’s balance.Food is part of life, it's celebratory, cultural, conversational and one of the best things to enjoy with friends & family.So, don't "stop it" - but rather learn how to make choices <from foods, to environments, to scheduling> that best serve your needs and the best version of yourself!

HOW TO: Enjoy a social meal & keep your health goals in mind

Calories in common sauces (per Tbsp, ~30ml):

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