Cyd Notter

Author and Nutrition Educator, Founder of The "Plan A" Diet™

  • Home
  • Welcome
  • About Cyd
  • The “Plan A” Diet™
    • The “Plan A” Diet™
    • Free 45-minute Strategy Session
    • The 21-Day Meal Plan
    • Easy Meals and Desserts
    • The ‘Plan A’ Diet™ Food Pyramid
    • The Plan B Transition Approach
    • The “Plan A” Diet Transition Course
    • Our Mission & Philosophy
    • Why Go Plant-Based?
    • What’s Really True?
    • The story behind the book
  • Courses
  • About the Book
  • Contact Us
  • Articles of Interest
    • Food Topics
      • Artificial Sweeteners – What you should know
      • March is National Nutrition Month – Take the Quiz
      • Artificial Sweeteners – What you should know
      • Which food has 8x more cholesterol than beef?
      • 3 Big Reasons to Include Berries in Your Diet
      • Success Tips for Changing Your Diet
      • Do you suffer from Carbophobia?
      • What about alcohol?
      • The Slippery Slope of “Eating in Moderation”
      • A Nutrition Pop Quiz
      • Protein and Calcium
      • Aren’t Starches Fattening
      • Oils
        • Coconut Oil – Yes or No
        • Oils – what you should know
      • Eating Enough Fruits and Veggies?
      • Do you have a holiday game plan?
      • Making Only One Change?
      • America’s Love Affair with Bacon
      • Is it Safe to Eat Soy?
      • Are gluten-free diets for everyone?
      • Planning to diet this January? Do this instead.
      • Fabulous Flax Seed Has it All
      • How Important is the Glycemic Index?
      • Eating Out at Restaurants or Parties
      • Artificial Sweeteners – What you should know
      • Healthier Halloween Options
    • Health Topics
      • Inflammatory and Anti-Inflammatory Foods (Printable List)
      • What is Vitamin B12 and how much should I take?
      • Why exercise?
      • 5 Reasons to Steer Clear of the Charcuterie Boards
      • MEN: Prostate Stats You Should Know
      • The Aluminum in Our Foods is Strongly Linked to Dementia
      • Diet and Gallbladder Disease
      • Infants are Being Fed Junk Food by Their First Birthday
      • 4 Things Necessary for a Successful, Healthy Diet
      • Habits – Good or Bad?
      • Is it too late to start eating healthy?
      • Making Small Changes but Expecting Big Results
      • Family and Social Pressure
      • Genes, Schmenes – It’s most likely the food
      • Is a plant-based diet safe for children?
      • Which Processed Meats Should We Avoid?
      • Gut Bacteria and Our Diets
      • Diet & Breast Cancer Prevention
      • Statins – Don’t Believe Everything you Read
      • Diabetes – “Manage” or Reverse?
      • The Health Benefits of (a little) Unprotected Sun
      • Making Changes Stick
      • Evaluating Research
      • Vitamin D and Sunshine
    • Faith Related
      • Addressing Biblical Objections to a Plant-Based Diet
      • The mathematical odds that Jesus is who He said He is…
      • Poem: Lessons from a Bike Ride
  • Recipes
    • Rainbow Kale Slaw
    • Gingerbread Biscotti
    • Instant Pot Pineapple Chili
    • No-Flour Corn Muffins
    • BBQ Soy Curls
    • Carrot Cake with Glaze
    • Blueberry Oat Bran Muffins
    • Choco-Mint Nice Cream
    • Barley Burgers
    • Chocolate Orange Nice Cream (and Sauce)
    • Easy Instant Pot Risotto
    • Easy Meals and Desserts
    • Recipes for Chef AJ’s Cooking Demo
    • Recipe Links
    • Pumpkin Raisin Muffins
    • Roasted Veggie Pasta
    • Zucchini Muffins
  • Upcoming Events
  • Resources
  • Testimonials
    • Amanda G. – Loses Digestive Issues and 115 lbs.
    • Tim P. – Off all 8 Meds!
    • Cindi R. – Reversed Blocked Carotid
    • Doug M. – Doc says “Cured!”
    • Denise V. – At Peace with Food and Body Image
    • Linda Z. – Autoimmune Skin Disorder now Dormant
    • Olga A. – Improved Cognitive Function
    • Kim C. – Relief from “Getting Older”
  • Blog
  • Media Kit

Eating Out at Restaurants or Parties

(The following is an excerpt from The “Plan A” Diet book)

Eating Out at Restaurants

Finding restaurants that serve whole food, plant-based fare without added oils can be quite tricky. Most restaurant food contains (or is prepared with) hidden animal products and fats. But with a little awareness and pre-planning, it is possible to stay true to your new lifestyle while eating out. Most restaurant owners and chefs are happy to accommodate your requests, especially when you explain that you follow a special diet for health reasons. Here are some general tips:

• If you know in advance which restaurant you’ll patronize, check the menu online before you arrive. Look for any vegetable-based dishes that can be prepared by steaming or baking.
• Call the restaurant ahead of time to ask the chef for a plant-based, no-added-oil meal. Be very specific with your request to forego any sauces with butter or sour cream being inadvertently added. Don’t be shy about this—restaurants often accommodate allergy and other dietary requests. Chefs sometimes appreciate the challenge!
• If you can’t call ahead, check the menu for a rice, potato, or pasta dish and ask for any animal product to be replaced with whole beans or steamed vegetables. Look at their side dishes. Perhaps they have a baked potato, a side of steamed asparagus, and a garden salad (Note: pack your own fat-free dressing in a small container).
• If you’re lucky enough to live near a Sweet Tomatoes restaurant, you can load up on the best all-you-can-eat salad bar (complete with beans, fat-free dressings, baked potatoes, and at least one vegan soup) for about ten bucks.
• For a sub sandwich shop, order a sub on whole grain bread (if possible) piled high with veggies and mustard or vinegar as a dressing. Many shops offer salads as well as sandwiches.
• Panera Bread can make a Mediterranean sandwich on whole grain bread upon request. Omit the cheese and ask for extra veggies or greens. Side salads are also available.
• Italian restaurants sometimes offer whole wheat pasta with a marinara sauce; request a topper of steamed veggies (tomatoes, mushrooms, onion, eggplant).
• Mexican restaurants may offer taco salads or rice and bean burritos without cheese or sour cream. Ask for whole beans (the refried beans may contain lard). Or create a healthy dish with rice, veggies, whole beans, and salsa, perhaps served in corn tortillas. Be aware that some restaurants use sour cream in the guacamole—ask first.
• Chinese restaurants may be willing to create an oil-free stir fry (using water) that includes tofu, rice, noodles, vegetables, and a black bean or other oil-free sauce. Ask about their miso soup as well. The Chinese restaurant in our neighborhood makes a vegan sushi called Futomaki that is compliant with our diet and delicious.
• Pizza can be ordered without cheese and loaded with veggies. Some places do offer a whole grain crust. Ask about the sauce, though, since some pizza sauces contain dairy.
• In general, look for salads, rice and beans, vegetable soups, baked potatoes, portobello mushroom sandwiches, or healthy side dishes.

Eating at a Friend’s House or a Party

• Depending on the closeness of your relationship, your friend(s) may already know that you’re following a whole food, plant-based diet. If they’re preparing something to accommodate you, that’s great—but don’t expect it. If they’re not aware of your eating plan, casually explain to your friend that you’re committed to a new lifestyle and ask if they’d mind if you brought one or two dishes to share (a crockpot of soup, a pasta dish, and/or a healthy dessert).

Yes, it’s less than ideal that you have to cook before going to a friend’s house for dinner, but it’s better than sabotaging your efforts or compromising your health by eating whatever is served. Refrain from talking about your new diet unless you’re asked, and even then, keep the answers short and positive. Offer to email information to anyone truly interested or follow up with them after the gathering. More information on this topic is covered in “The 12 Barriers to Change” chapter.

Share this page
Book Cover

Click here for details

Find me elsewhere

  • Email
  • Facebook
  • Instagram
  • LinkedIn

Privacy Policy · Legal Notice & Disclosures

Copyright © 2023 · Cyd Notter · Site by WebByMike.com · Admin · Log in