Eat Out Without Messing Up Your Fitness Goals (Yes, It’s Possible!)

Veronica Aguera - VEROFIT
Jun 18
2 min read

*If you decide to indulge, keep the serving size reasonable.*

Look, I get it, life’s busy, sometimes you’re out and about, and fast food just seems like the easiest option. But here’s the truth: eating out doesn’t have to totally wreck your progress.

You just need to be smart about it and make a few simple swaps. No drama, no stress.

Here’s how I roll when I’m hitting a fast-food spot but want to keep my goals on track:

1. Pick Grilled Over Fried

When it comes to protein, grilled chicken is your best friend. It’s lean, filling, and gives your body the fuel it needs without the extra fat and calories that fried options bring.

2. Swap Those Sides

French fries are tasty but loaded with unnecessary fat and carbs. Instead, ask for a baked potato, a side salad (hold the creamy dressing!), or even a broth-based soup if available. These swaps keep your meal lighter and more nutrient-dense.

3. Dressings on the side, please!

Salads are awesome, but dressings can sneak in tons of calories. Always ask for it on the side so you can control how much you use.

4. No supersizing! Big portions = extra calories.

Bigger isn’t always better. Sticking to regular portion sizes helps you avoid overeating and keeps your calories within your target range.

5. Water over soda, ALWAYS!

Soda (even diet) doesn’t do your body any favors. Water keeps you hydrated and won’t mess with your calories.

6. Skip dessert

I know, desserts are tempting, but fast food desserts? Probably not worth it. Save that sweet treat for another time.

7. Go bunless if you want to cut carbs

If you want to keep carbs down, ask for your grilled chicken without the bun. Still delicious, just less carbs.

8. Watch the salad extras

Croutons, bacon bits, nuts… they all add extra calories. Keep your salad simple and clean.

💡VEROFIT TIP: Portion control is EVERYTHING. Even with healthy swaps, portion size matters. If you decide to indulge, keep the serving size reasonable. You can also balance your calorie intake by eating lighter meals before or after dining out.

Whenever possible, bring a healthy snack with you. This helps you avoid fast food altogether or at least reduces how often you need to rely on it. But if you do end up eating out, these tips will keep you on track without feeling deprived.