EATING OUT GUIDE. We get it.

Transcription

1 EATWell OUT GUIDE

2 EATING OUT GUIDE We get it. No matter how hard you try, sometimes life just gets in the way of all your good intentions. You are only human after all! So, rather than avoid the sensitive subject, we wanted to put together a guide to eating out. Whether you re taking a client out for coffee or attending a friend s birthday meal, we ve put together a guide to getting through it, all with minimal damage to your results. We re certainly not recommending that you skip following our healthy diet in favour of eating out every day - that simply won t work. But, this guide is here to help you when you need it most. We couldn t possibly compare the food items in all of your favourite restaurants and takeaway joints, and we certainly wouldn t want to favour one over another. But here we ve tried to cover a select few popular establishments, and highlight the best options for you. 2

3 EATING OUT GUIDE: LUNCH Eating out at lunchtime can be a tricky one. You can find yourself falling into the trap of eating convenience foods that compromise on nutrition and flavour, in favour of speed and ease. So to help you to make the best possible decisions when grabbing lunch on the go, here is our recommendation of foods you can enjoy, and those you should steer clear of. STARBUCKS Porridge (dairy or soy) Berry Good Bircher Berry Crunch Chicken & Mango Bowl Scrambled Eggs & Mushroom Super Scrambled Eggs, Tomato & Spinach Chorizo, Poached Egg & Potato Fire Cracker Chicken & Giant Cous Cous Falafel, Quinoa and Lentil Salad Nicoise Salad Chicken Salad Short Caffe Latte/Caffee Misto Fresh Filter Coffee Espresso Macchiato Caffe Americano Short Cappuccino Iced Caffe Latte/Coffee Iced Caffee Americano Short Iced Cappuccino Yogurt with Granola, Mango & Passionfruit Beef & Onion Bagel Salmon Bagel Tomato, Mozzarella & Red Pesto Baguette Chicken Sunshine Salad Sandwich Chicken, Chorizo & Egg Flatbread Chorizo, Poached Egg & Potato Mumbai Spiced Flatbread Tall Caffee Latte Tall Cappuccino Grande Caffee Misto Tall Iced Caffe Latte Tall Iced Cappuccino If there is anything else you see in Starbucks and it isn t on the previous 2 lists then All Types of Teas Apart from Tall/ Grande/Venti Green Tea Latte 3

4 CAFFE NERO Carrot & Coriander Soup with a ciabatta bread roll Falafel & Tabbouleh Salad Chicken Salad Sandwich Goat s Cheese & Red Pepper Pannini Chicken Salad Mozzarella & Cherry Tomato Salad with Red Pesto Dressing Salad & Pesto Roll Red Pepper Penne Sundried Tomato & Basil Soup Berry Granola Pot Bio Yoghurt Blackcurrant Blueberry Bircher Muesli Fruit Salad Plain Porridge with Skimmed, Semi Skimmed or Soya Milk Regular Cappuccino Regular Latte Bacon, Lettuce & Tomato Sandwich Cheddar & Tomato Croissant Chicken Fajita Wrap Flatbread Chargrilled Vegetables & Mozarella Flatbread Tomato, Pesto & Mozarella Free Range Egg Mayonnaise Sandwich Tostati Ham, Mozzarella & Emmental Tostati Mozarella, Cheddar & Tomato Spicy Chorizo & Mozzarella Panini Mocho (No Cream) Grande Latte Grande Cappuccino Iced Latte Falafel Wrap Bio Yoghurt Honey If there is anything else you see in Caffee Nero and it isn t on the previous 2 lists then Americano All Types of Tea 4

5 COSTA Smoked Salmon & Soft Cheese Roast Chicken Salad Sandwich Free Range Egg Costa Porridge Pot Yoghurt with Raspberry & Strawberry Compote Chicken & Chorizo Sourdough- Panini Cortado Mocha Italia Espresso Old Paradise Street Espresso Decaffeinated Espresso Macchiato Flat White Cappuccino Caffee Latte Americano Chargrilled Chicken Salad with Pesto Stack Chicken Fajita Wrap Goats cheese & Sweet Balsamic Chutney Panini Pork & Apple Toastie Ham and Cheese Panini Bacon & Brie Panini If there is anything else you see in Costa and it isn t on the previous 2 lists then greggs Chicken Club Baguette Teriyaki Chicken Noodle Salad Tropical Fruit Fingers Mixed Grapes Chargrill Chicken Salad Roast Chicken & Bacon on Oatmeal Mature Cheddar Cheese Salad Baguette Ham and Egg Salad Cajun Chicken Flatbread If there is anything else you see in Greggs and it isn t on the previous 2 lists then Ham and Egg Salad Peri Peri Chicken Flatbread Falafal Flatbread 5

6 EATING OUT GUIDE: DINNER wagamammas Wok Fried Greens Miso Soup Chicken Ramen Chilli Chicken Ramen Chilli Sirloin Steak Ramen Seared Tuna Sirloin and Shitake Salad Warm Chilli Chicken Salad Chili Squid Edamame Grilled Tuna Omakase Grilled Tuna with Stir Fried Vegetables Beef Lettuce Wrap Mini Chicken Katsu Warm Chilli Salad Lollipop Prawn Kushiyaki Yasai Ramen Tori Kara Age Goma Wakame Salad Grilled Fish Ramen Sirloin & Shitake Salad Beef Summer Rolls Chicken Summer Rolls Mushroom Ramen Shirodashi Ramen Ginger Beef & Coriander Salad Lobster Super Salad Wagamamma Ramen Teriyaki Lamb Yaki Soba Prawn Kare Lomen Curry Warm Chilli Tofu Salad If there is anything else you see in Wagammas and it isn t on the previous 2 lists then STEER CLEAR! Negima Yakitori 6

7 nandos If you re stuck for somewhere to eat out Nandos is a great place to go for dinner or lunch... PICK YOUR MEAT: GOOD TO GO! 4 Chicken Drumsticks - flame grilled ¼ Chicken Breast ¼ Chicken Leg 5 Chicken Wings ONCE IN A BLUE MOON ½ Chicken 4 Chicken Thighs Grilled Chicken Burger Grilled Chicken Pitta Churrasco Thigh Burger Butterfly Burger Grilled Chicken Wrap Quinoa Salad with Chicken Fillet Steak Prego Roll Fillet Steak & Chargrilled Veg Pitta Chicken Butterfly PICK YOUR SIDES/STARTERS: GOOD TO GO! Grilled Halloumi Portobello Mushroom Corn on the Cobb Macho Peas Chargrilled Vegetables Spicy Mixed Olives 3 Chicken Wings ONCE IN A BLUE MOON Spicy Rice Fino Coleslaw Sweet Potato Mash Coleslaw Garlic Bread Creamy Mash Chips Sweet Potato Wedges Pitta & Red Pepper Dip Peri Peri Nuts 3 Chicken Drumsticks Superfood Salad 7

8 PIZZA EXPRESS Olives Roasted Tomatoes Broccolini Superboost Side Mozarella & Tomato Salad Nicoise Salad Legarra Superfood Salad Legarra Superfood Salad with Chicken Leggera Pollo Ad Astra Garlic Bread Padana Leggara Sloppy Giuseppe Leggara Margerita Le Reine Veneziana Romana Caesar Salad Pollo Salad If there is anything else you see in Pizza Express and it isn t on the previous 2 lists then STEER CLEAR! Pollo ad Astra Legera Padana Leggera American Hot Leggera Bolognese Rigatoni 8

9 HARVESTERS Half Rotisserie (with jacket potato or mixed vegeatbles/salad) Simple Grilled Chicken Steak (with jacket potato or mixed vegtables/salad) Simply Grilled Salmon Caribbean Style Chicken Spicy Chicken Breast & King Prawns The Triple Combo (with jacket potato or mixed vegeatbles/ salad) If there is anything else you see in Harvester and it isn t on the previous 2 lists then STEER CLEAR! Spicy Sea Bass & King Prawns Cajun Chicken Wrap (with jacket potato or mixed vegeatbles/ salad) Chicken Wrap (with jacket potato or mixed vegeatbles/salad) Halloumi Wrap (with jacket potato or mixed vegeatbles/salad) Butternut Squash, Spinach & Emmental Roulade Stuffed Red Pepper All Feel Good Bowls Coconut Chicken Curry 9

10 ask Rocket Salad Mixed Salad Linguine Con Frutti Di Mare Linguine Con Frutti De Mare Verdure Insalata DiPollo e Pancetta If there is anything else you see in Ask and it isn t on the previous 2 lists then Pollo Milanese (with potatoes) Pollo Prosciutto Sea Bass Al Forno Beef Tortellini Aragostae Gamberoni Funghi Misti Fettuccine Bolognese Spaghetti Al Pomodoro Ravioli Marittimi Penne Al Pollo Della Sea Bass Al Forno Pollo Milanese Roast Salmon & 3 Grain Salad Mozzerella & 3 Grain Salad Zucchini & Rocket Salad All Prima Light Pizza 10

11 prezzo Steak and Rocket Classic Caesar Margherita Light Pizza Prosciutto E Funghi Vesuvio Light Pizza Salmone Light Pizza Vegetarian Light Pizza Tropicanna Light Pizza Penne Arrabbiata Light Spaghetti With King Prawns - Classic and Light Fillet of Salmon Chargrilled Chicken Breast - Siciliana/Funghi Calabrese/Gorgonzola Chicken and Asparagas Risotto Seabass Pollo e Spinaci Penne Arrabbiata - Classic Spaghetti Bolognese - Light Spaghetti With Lobster - Light If there is anything else you see in Prezzo and it isn t on the previous 2 lists then STEER CLEAR! five guys Vegge Sandwich Bunless Hot Dog Bunless Burger Buns Cheese Vegge Sandwich If there is anything else you see in Five Guys and it isn t on the previous 2 lists then STEER CLEAR! 11

12 ZIZZI Skinny King Prawn Diavola Skinny Pollo Roquito Skinny Primavera Spaghetti Pomodoro Spaghetti Carbonara Tortelloni Rosso Super Zucca Salad Super Zucca Salad with Chicken If there is anything else you see in Zizzi s and it isn t on the previous 2 lists then STEER CLEAR! Spaghetti Bolognese King Prawn Lingunie Ravioli Di Capra Risotto Pesce Rissotto Pollo Funghi Rissotto Funghi Chicken & Prosciutto Salad Acrobieno Rainbow Salad Acrobieno Rainbow Salad with Chicken Skewer Acrobieno Rainbow Salad with Goat s Cheese Tendersteam Broccoli Mixed Leaf, Tomato and Spring Onion Salad Rocket & Riserva Salad Summer Slaw Green Beans 12

13 FAST FOOD By no means are we saying that these types of food are good for you and ok to have. However, if for some reason, you find yourself in one of the below places you will know what to absolutely steer clear of. It will literally be choosing the best of a bad bunch! MCDONALDS GOOD TO GO! ONCE IN A BLUE MOON Crispy Chicken Salad* Everything else on the menu! McChicken Salad* Grilled Chicken Caesar Salad* Side Salad KFC GOOD TO GO! BURGER KING GOOD TO GO! Small Fries* ONCE IN A BLUE MOON Mini Fillet Burger* Regular Popcorn Chicken* Original Recipe Chicken Salad (no dressing)* Zinger Chicken Salad (no dressing)* Small Popcorn Chicken ONCE IN A BLUE MOON Everything else on the menu! *Be aware that these foods contain high amounts of salt. Cheeseburger* Caesar Chicken Wrap (ask for no dressing)* Hamburger* Vegge Bean Burger (ask for no mayo)* Small Fries* Everything else on the menu! 13

14 MENU DECODER CHINESE GO FOR: AVOID Stir Fry Vegetables Plain Rice and Noodles Stir Fry Meat Dishes Broth Type Soups Steamed Dim Sum Battered or Deep Fried Foods Dishes Labelled Crispy Sweet and Sour Dishes Fried Rice Dishes Spare Ribs Spring Rolls Prawn Crackers and Toast INDIAN GO FOR: AVOID Tandoori and Plain Tikka Dishes Yoghurt Based Raita Dahl Dishes Chapatti Korma, Pasanda, Masala, Biriyani, Any Cream Based Dishes Bahjees, Pakoras and Samosas Deep Fried Popadoms Tandoori Roti ITALIAN: GO FOR: AVOID Tomato and vegetable based pasta sauces Anything Labelled as Grilled Pizzas With Fish and Vegetable Thin Crust Pizzas Seafood and Vegetable Based Dishes Pasta Sauces made with cream such as alfredo and carbonara Pizzas topped with fatty meats such as pepperoni Thick Crust Pizza Avoid Adding Extra Cheese to Meals 14

15 GENERAL TERMS GO FOR: AVOID Baked Chargrilled Grilled Poached Steamed Stir Fried A La Creme Au Gratin Batter Dipped Battered Crispy Cream Sauce Fried 15

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