December 5, 2025
Use these easy order flows to keep protein high, calories controlled, and enjoyment intact on burger, bowl, pizza, and sushi nights.
Anchor each meal with 30–50 g of lean protein to drive fullness.
Control calorie-dense add-ons: buns, cheese, creamy sauces, fried items, oils.
Prioritize high-volume foods (vegetables, broth, thin crust, basic rolls) to stay satisfied.
Set a simple target: 400–700 kcal per dinner; sauces on the side, portion first.
Plan sides and beverages intentionally; swap fries for salad and go zero-cal drinks.
This decision tree prioritizes low energy density and high protein. Steps: 1) Choose a lean protein anchor (30–50 g). 2) Pick a low-calorie base or portion strategy. 3) Add vegetables for volume. 4) Limit fats and refined starches to one small portion. 5) Put sauces/dressings on the side. 6) Select smart sides and beverages. Calorie heuristics: buns 120–200, 1 cup cooked rice ~200, thin-crust pizza slice 180–300, sashimi 30–60 per piece, creamy sauces 60–120 per tablespoon, fried items add 150–300+. Aim for a 400–700 kcal meal window.
Eating out can be calorie-dense and hard to track. This structured order flow reduces guesswork, preserves social enjoyment, and supports fat loss by keeping protein high, calories sensible, and hunger under control.
Choose a single beef patty (4–6 oz), grilled chicken, or turkey burger. Skip double patties and fried chicken. If very hungry, consider a double only if you plan a lettuce wrap and skip calorie-dense sides.
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If you want the bun, keep it to one and avoid brioche or buttered buns. For bigger calorie savings, choose a lettuce wrap; it preserves satisfaction when paired with extra veggies or a side salad.
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Choose greens or half-rice/half-greens. Cauliflower rice or half-scoop grains lowers energy density. Skip chips, croutons, and fried shells.
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Grilled chicken/steak, shrimp, tofu, or lean fish. Avoid breaded, fried proteins. If doubling protein, balance by reducing rice and fats.
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Choose thin crust or Neapolitan-style over thick, deep-dish, or stuffed crust. Red sauce typically beats white/cream sauces for calories.
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Load veggie toppings (mushroom, pepper, onion, spinach). Choose lean proteins like chicken or ham. Skip extra cheese and oily meats (pepperoni, sausage) or keep them to one small slice.
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Start with sashimi or simple nigiri to secure lean protein. Avoid fried cutlets (katsu) and heavy mayo-based rolls for the anchor.
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Choose maki with fish and veggies; avoid tempura, cream cheese, spicy mayo. Ask for less rice if possible or choose cucumber-wrapped styles when available.
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Protein-first orders reduce how much starch and fat you eat afterward, making portion control easier without tracking.
Sauces, buns, oils, and fried add-ons are the biggest calorie wildcards; moving them to 'choose one' and 'on the side' prevents runaway calories.
High-volume foods (salads, vegetables, broth, thin crust, simple rolls) create fullness with fewer calories, allowing enjoyment within a deficit.
Pre-setting a portion cap (slices, pieces, sides) and choosing zero-cal beverages provide simple guardrails that work across cuisines.
Frequently Asked Questions
Most people do well with 400–700 kcal, depending on body size, activity, and earlier meals. If you plan a drink or dessert, aim the main plate toward the lower end.
Yes: choose thin crust, veggie toppings, set a slice cap (1–2 for large, 2 for standard), add a big side salad, and skip creamy dips. If protein is low, add a small lean protein starter.
Use heuristics: buns 120–200, 1 cup cooked rice ~200, thin slice pizza 180–300, sashimi 30–60 per piece, creamy sauces 60–120 per tbsp, small fries 250–400. Add up a few anchors and keep sauces on the side.
Limit to one drink. Choose dry wine, light beer, or spirits with zero-cal mixers (soda water, diet). Budget 70–150 kcal and trade off by skipping extra fats or sides.
Sodium and carbs increase water retention temporarily. Hydrate, return to your normal meals, and judge progress by weekly averages, not the day after eating out.
Pick your category, anchor protein, choose a low-calorie base, add veggies, and keep fats and sauces to one measured portion. Set a portion cap and pair with zero-cal drinks. With these simple flows, you’ll enjoy nights out while consistently moving toward fat loss.
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Load tomato, onion, pickles, lettuce. Choose one indulgent add-on (cheese or bacon), not both. Ask for mustard or light ketchup; mayo and special sauces on the side so you control the amount.
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Best default: side salad with light vinaigrette. If fries are non-negotiable, order small, split, or use a 'first 5 bites' rule. Skip loaded sides (cheese, chili). Consider steamed veg or fruit cup when available.
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Stop at comfortably satisfied, not stuffed. Pair with water, sparkling water, or diet soda. Alcohol adds 70–150 per drink; limit to one if included. Box half if portions run large.
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Pile on peppers, onions, cabbage, cucumber, tomatoes. Volume vegetables increase satiety with minimal calories.
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Pick one: small avocado, a light sprinkle of cheese, or a measured oil drizzle. Avoid stacking multiple fats.
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Choose salsa, pico, soy-wasabi, or light vinaigrette. Keep creamy sauces minimal and on the side. Limit crunchy add-ons (tortilla strips, tempura crumbs).
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Stop at one standard bowl; box leftovers if oversized. Pair with water or unsweetened tea. If including alcohol, limit to one and skip extra fats.
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Set a slice cap before ordering. Pair two thin slices with a big side salad and a zero-cal beverage. If slices are large, consider 1–2 with salad.
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If the pizza is light on protein, add grilled chicken appetizer or pre-eat a protein snack (Greek yogurt, jerky) to improve satiety and control slices.
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Skip buttery crust dips and creamy dressings. Use marinara or chili flakes for flavor. Avoid extra oil drizzles.
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Pizza is salty; expect next-day scale bumps from water retention. Hydrate well and focus on your weekly trend, not single-day changes.
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Miso soup adds warm volume for few calories. Seaweed salad is tasty but often oily—share or order small. Skip fried appetizers (tempura, gyoza).
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Use soy sparingly or choose low-sodium when available. Avoid heavy spicy mayo and eel sauce; request sauce on the side to control portions.
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Mix sashimi/nigiri with one simple roll for variety. Stop when satisfied; box leftovers. Pair with tea or water. If including sake, limit to one and skip oily sides.
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