Guidelines for Eating Out - Abhinav Malhotra Top Nutritionist and Personal Trainer in Dubai UAE

Guidelines for Eating Out

Eating out can be a very pleasurable experience but what if you want to limit calories as well. This article has tips that will help you to do this while ordering meals!

  • If ordering a 2 course meal then prefer appetizer and a main dish over a main dish and a dessert. This will usually have fewer calories.
  • Divide your carbohydrate and fat intake. For example, don’t eat a meal that is high in both carbohydrate and fat. Choose one of the following instead, a High-Carb, Low-Fat (HCLF) or a Low-Carb, High-Fat (LCHF) meal. Below are some examples of each type.
Blackened Chicken with Quinoa
Squid and Prawn Broth Recipe
Fire-Grilled Shrimp Skewer, Garlic Mashed Potatoes and Steamed Broccoli
Lean turkey breast served with sweet potato wedges and roast vegetables
Cedar-Grilled Lemon Chicken and Thai Shrimp Salad
Pepper-Crusted Sirloin & Whole Grains — served with spinach, mushrooms and tomatoes

Cauliflower Mash Topped Lamb Mince Dish
Chicken and Mushrooms with a Balsamic Cream Sauce
Ham & three cheese omelette served with dressed side salad
Smoked salmon and avocado Caesar salad
Warm chorizo salad served with crumbled brazil nuts, mozzarella cheese, beetroot and spinach leaves
Zucchini, Mushroom and Bacon Frittata

High carbohydrate and high fat content dishes like Pizzas, chips, deep fried meals, creamy pasta dishes, creamy Indian foods served with rice/naan bread, and so on are all dishes to avoid. If you select pasta dishes then go tomato-based instead!


  • Instead of the carbohydrate choice, request extra veggies or salad.
  • Before u leave HOME, check the menu so that you can plan ahead. Choose a restaurant where you can see healthy options.
  • Skip the bread basket.
  • To help with feelings of fullness, order a jug of water and sip it continually throughout the meal.
  • Eat normally throughout the day and maintain a high protein intake so that you are not hungry when you get at the restaurant, as this will increase your chances of choosing a bad option/overeating. Before going to the restaurant, it could be a good idea to eat a high-protein snack such as a whey protein shake. Here’s an example:
    Breakfast: Tomato Toast with Macadamia “Ricotta”
    Lunch: Quinoa pear salad with spinach, cranberries and pecans
    Snack: Whey + Water
  • Alternatively, opt for an intermittent fasting technique, in which you fast during the day (no breakfast, or even breakfast and lunch), allowing you to eat more calories in the evening! Here’s an example:
    Breakfast: Skip (Water Only)
    Lunch: Skip (Water Only)
    Snack: Skip (Water Only)
    MEAL OUT: Meal of your Choice
  • Stick to low-calorie beverages such as water with sliced lemon, diet lemonade, no-sugar carbonated drinks, and so on. Avoid drinking alcohol because it will raise your calorie intake and weaken your willpower! If you must drink, try to stick to spirits mixed with diet mixers. These will have a lot fewer calories than wine or beer.
  • Be savvy – options that are creamed, breaded, sautéed or fried are likely to be higher in calories. Stick to grilled, steamed or baked where possible.
  • Beware of salad add-ons – croutons and mayo can send calories in a Caesar salad through the roof!
  • Ask for dressings and sauces on the side – that way you can control how much you pour over your dish.
  • Check your cut of meat. Breast has fewer Calories than thighs & rump has less than rib eye.
  • Eat the amount you would eat at home – just because it’s in front of you, it doesn’t mean you have to eat it.

Sorbet and frozen yogurt are better options than chocolate fudge cake so if you need to satisfy a sweet tooth maybe choose one of these.

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Many female and male clients have greatly benefited from Abhinav’s strong experience as a top personal trainer and nutritionist in Dubai, UAE. You can see some of his client transformations here.

You’re welcome to contact Abhinav to achieve your fat loss, muscle & strength gain and figure / physique transformation goals!

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Best Personal Trainer, Nutritionist & Lifestyle Coach in Dubai, UAE Abhinav Malhotra, Team AbhiFit – Client Transformations 8 August 2022
Boosting Immunity through Diet and Exercise - Dubai UAE Best Personal Fitness Trainer Abhinav Malhotra

About Author

Abhinav Malhotra

Abhinav Malhotra is an award-winning personal trainer, coach and sports nutritionist in Dubai, UAE. He also offers online services to clients around the world. A personal trainer par excellence, Abhi has worked with the world’s leading fitness chains, supplement brands and founded his own fitness academy in India. He has achieved successes for many clients from all backgrounds and has trained the Indian Army Rugby Team. He is the first International Kettlebell Sport athlete from India.

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