When I go out to eat, I usually think of my meal as an equation: 1 Protein + Unlimited Vegetables + 1 Carb OR 1 Higher Fat item.

I promise, with practice, it’s as easy as 1-2-3! When looking at the menu, I either combine different sides to make a meal (below, called Pick & Choose), or I order straight from the menu with some minimal changes.

As I say in every post in my No Sugar Flour Series, everything here is my preference; and if it’s not yours – that’s 100% COOL.

My body feels best when I don’t eat Flour & Sugar, so you’ll notice I love proteins with higher fats. I don’t mind butter, oils, and some sauces. Every time I leave a restaurant, I want to feel content and comfortable. Choose whatever you want that will make you feel good and be able to enjoy the moment. We deserve pleasure and enjoyment of everything in our lives, including food.



Pick & Choose

  • Protein: eggs, turkey bacon, turkey sausage, smoked salmon, steak
  • Veggie: broccoli, sauteed spinach, sliced tomato
  • Carb: breakfast potatoes, sweet potato fries, oatmeal, fruit
  • Fat: Avocado, cheese, real bacon, sausage, plain yogurt

Straight from the Menu! 

  • Omelette
  • Simple Breakfast: eggs + bacon + breakfast potatoes
  • Huevos Rancheros
  • Steak & Eggs
  • Breakfast Tacos
  • Frittata
  • Breakfast Burger: order bunless + swap fries for bfast potatoes


Pick & Choose

  • Protein: chicken, salmon, grilled lamb chops, grilled jumbo shrimp, lemon sole, seared duck breast, mussels,
  • Veggie: grilled asparagus, spinach oil and garlic, sauteed string beans, or broccoli raabe, brussels sprouts
  • Carb: rice, potato, sauces

Straight from the Menu! 

  • Antipasti: burrada, cured meat plate, octopus, grilled calamari
  • Insalata
  • Caprese
  • Chicken parmesan with grilled vegetables instead of a side of spaghetti
  • Soup: minestrone, chicken soup


Pick & Choose

  • Protein: chicken, burger, turkey burger, eggs, steak
  • Veggie: broccoli, salad, green beans, brussels sprouts
  • Carb: corn, potatoes, wild rice pilaf, quinoa
  • Fat: Avocado, cheese, oil, butter, olives

Straight from the Menu! 

  • Chili
  • Burger: order bunless + toppings (mushrooms, egg, bacon, onions, tomatoes), swap fries for a veggie
  • Deviled Eggs
  • Beef Stew
  • Pot Roast
  • Jambalaya
  • Nachos
  • Roasted Chicken + Veggie
  • Breakfast for Dinner
  • Steak Frites: swap french fries for veggie or baked potato
  • Salad:
    • Protein Options: chicken, tofu, steak, salmon, shrimp, turkey, eggs, etc.
    • Fat Options: cheese, olives, avocado, nut, or OVOO), 1
    • Carb Options: sweet potato, chickpeas, beans, corn, quinoa
    • Dressing Options: vinegar, lemon wedges, hot sauce


Pick & Choose

  • Protein Options: steamed shrimp, chicken, beef, pork, tofu
  • Veggie Options: steamed mixed veggies, string beans, eggplant,  shiitake mushroom, zucchini, broccoli
  • Carb Options: brown rice

Straight from the Menu! 

  • Soup: miso soup, egg drop soup, hot sour, tofu vegetable
  • Steamed Chicken + Veggies, no sauce, extra Soy Sauce, Brown Rice
  • Singapore Noodles


Pick & Choose

  • Protein Options: sashimi, chicken or beef teriyaki (grilled)
  • Carb Options: brown rice, edamame

Straight from the Menu! 

  • Naruto Roll: no rice sushi roll, wrapped in cucumber
  • Sushi Roll with Brown Rice (1): rainbow roll, classic rolls
  • Soup
  • Blackened Shrimp 
  • Sashimi
  • Grilled Octopus


Straight from the Menu! 

  • Guacamole, Pico de Gallo & Tortilla Chips
  • Fajitas: order your choice of protein, peppers, onions, pico de gallo, guacamole, beans. Pick one: rice or corn tortillas
  • Tacos: order your choice of protein on corn tortillas
  • Salad


Straight from the Menu! 

  • Chicken Tikka
  • Prawns
  • Salmon filet
  • Tandoori chicken
  • Seekh Kababs
  • Lamb Chops
  • Channa Masala (chickpeas in tomato gravy)
  • Baingan Burhani (baked eggplant with yogurt sauce)
  • Sag Malai (spinach, no cheese)


Pick & Choose

  • Protein Options: Gyro, Roast Lamb, Shish Kabob, plaki (fish cooked in tomatoes, onions and garlic), Grilled Chicken,  Grilled Lamb, Tilapia, Shrimp, and Salmon
  • Carb Options: couscous, bulgur wheat
  • Veggie Options: Roasted Vegetable, Asparagus, Spinach, Broccoli
  • Fat: Feta Cheese, Tzatziki, Eggplant spread,

Straight from the Menu! 

  • Starters/Sides: Dolmas (rice mixture wrapped in grape leaves), Tzatziki (yogurt cucumber)
  • Avgolemono: Chicken Soup
  • Marinated Grilled Octopus

  • Shrimp Saganaki: seared and baked butterfly shrimp with feta

  • Sausage Sparta – Loukaniko: homemade grilled greek sausage

  • Lamb Souvlaki

Sugar & Flour Free Life Series: How to Start, Snacks, Top 10 Tips When Dining Out


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