“I followed this plan for the 30 days and a little while afterward. I was an insulin-dependent type 2 diabetic and now I am off of all my medications (under the supervision of my doctor). I did not think that this could happen, but it did. I would like to encourage people to try it for the 30 days suggested. It has truly changed my life.”
—Joann H., city/state withheld
Your Whole30 will likely involve at least one attempt to navigate a restaurant menu. For those who travel often for work, or “wine and dine” as part of your profession, you may find yourself in a restaurant or airport food court more days than not. When you’re new to this way of eating, dining out can be challenging and stressful. Our goal is to make your Whole30 business lunch, family dinner, or cross-country travel easier (and more delicious).
But first, let’s get one thing out of the way.
Accept right here and now that at times, you’re probably going to feel like “That Person.” You know, the one who asks questions about everything, makes about a thousand substitutions, and then still has to send something back?
Yeah. That might be you.
Accept it, embrace it, and then take our advice and do it without ticking off your waiter, the chef, or your dining partners. Follow our strategies and you get what you want, your waiter feels happy to have helped you, and your dining partners don’t even notice you didn’t eat the bread. Everybody wins.
Here is our timeline for a happy, healthy Whole30 restaurant adventure.
First, when dining with a group, take charge and suggest a restaurant that meets your specifications at every opportunity. “Where do you want to go?” “I don’t know, where do you want to go?” This is where you step in and say, “Let’s go here! The food is great, you’ll love it.” You’ll look like a champ for being decisive, and you get to better control your dining environment.
Smaller, local restaurants are generally more accommodating to substitutions or customization than larger chains. If you don’t know the area, search for terms like “organic breakfast,” “farm-to-table,” or “grass-fed burger” on a review service like Yelp, or search for the same terms on the Web.
Do a little research about the restaurant before you go. The more time you have, the more you’ll be able to find out. Browse through their menu online, taking note of any table-side specials (like warm bread or chips and salsa), seeking out their allergen statements or gluten-free menu, and noting any special policies—no substitutions could be a problem for you in this situation. Plan your order now, so you won’t be tempted by other less healthy dishes when you arrive.
If you have time, call the restaurant. Ask about their cooking fats, and find out how willing they are to accommodate your specific dietary needs. Let the host(ess) or manager know that you’re coming, that you’ll have some specific food requests, and thank them in advance for accommodating you.
If your meal is casual or amongst friends, feel free to pack your own salad dressing or bottle of coconut aminos. Your waiter won’t care, and you’ll have one less substitution to consider. We wouldn’t advise this during a job interview, however. Some people would think it weird, even if it’s a totally normal thing for Whole30ers.
Now, a little pep talk: instead of feeling self-conscious about the requests you’re about to make, take ownership! There is a way to be clear in your requests without being bossy, condescending, or difficult. In addition, if you make a big deal out of your “crazy diet,” your tablemates will, too. If you order confidently and matter-of-factly, as if it’s no big thing, chances are others will follow your lead and not even mention it.
Let your servers know that you have some dietary restrictions, and you’ll be asking some questions about the menu. If you know you have legitimate allergies or sensitivities, specify them clearly. Let them know that you really appreciate their help. (We’ll talk about how you can show your appreciation later.) If you’re patient and respectful with the restaurant staff, they’ll show you the same courtesy.
One point here—don’t cry “allergy” unless it’s true. Patrons who toss that word around casually may ruin it for people who really do have life-threatening allergies to certain ingredients, as the wait staff may become jaded by the number of people who say “allergy” when it’s really just a strong preference.
Ask about hidden ingredients (like cheese or croutons on a salad) or preparation methods for everything you’re thinking about ordering. Be firm but nice about your requests. Say things like, “Would it be possible to have that steamed instead of fried?” or “May I please have a side of olive oil and lemon instead of the dressing?”
Ask for vegetables to be steamed, grilled, baked, or sautéed with olive oil, instead of fried in vegetable oil. Make sure all baked potatoes come plain, and not smothered in non-clarified butter, cheese, or sour cream. Omelets or scrambled eggs are often infused with milk or pancake batter (!) to make them fluffier, so request shelled eggs, or order them poached. Request individual bottles of olive oil and vinegar and some fresh lemon to use as dressing on salad, vegetables, or meat.
You’ll likely have to skip all the sauces and dressings that come with your meal, as they all probably contain sugar. (That goes for ketchup, too!) Ask for fresh salsa, guacamole, olive oil, lemon, or lime if your food needs a little spicing up.
Think outside the menu and get creative! Order sandwiches but double the meat, hold the bread, and place the fillings on garden salad instead. Ask for the pasta toppings on a bed of fresh spinach, substitute the side of fries for double vegetables, or steal the side salad from one dish and ask if they can serve that along with the dish you ordered. Most sushi restaurants will even make riceless rolls upon request! However, it’s important to keep your requests reasonable. It’s fine to ask for a plain baked potato instead of fries, but no one is going to make you zoodles instead of pasta.
Keep a close eye on your meal as the waiter brings it to the table. Despite your clear communication, sometimes the waiter or chef gets it wrong. If it’s something simple like croutons on your salad (and you’re not highly sensitive to the food in question), just pick them off and enjoy your meal. If your plate arrives with rice, corn, or a side of bread, either politely send it back, or just eat around it as best as you can (unless you have an allergy, in which case you really have to send it back).
If you do have to send your meal back, don’t assume it’s your server’s fault, and don’t make a scene. Chances are your order wasn’t simple, and your meal may have required a substitution or special request that the kitchen wasn’t used to handling. Calmly and clearly explain what was wrong and thank your server for taking care of it. Treating restaurant staff with respect paints a great picture of our community (and is generally just the right thing to do).
Finally, remember that this social engagement is supposed to be fun. Do the best you can with the menu you have, don’t stress about getting it perfect, and remember that even if your burger is plain or your garden salad is boring, you’re there to commune with the people at your table. (You can always eat an RxBar from your “emergency stash” after the meal if you’re still hungry.)
If at any point your tablemates ask you about your meal preferences, don’t panic. First, recognize that now is not the time to educate them about the benefits of the Whole30. Seriously. Look around. They’re eating bread, onion rings, pizza, or sandwiches, and maybe having a drink. Do you really want to lecture them about inflammatory proteins and food-with-no-brakes?
We call that one, “How to lose friends and alienate people.”
Remember that a shared dining experience isn’t actually about the food—it’s about the company, and the social interaction. If someone points out your preferences or order, you can simply say, “I’m doing a ‘nutrition reset’ this month, so I’m eating a little differently.” If they ask for the details, enthusiastically offer to share more information via email, or when you get back to the office. Then, change the subject by posing a question to the group: “Did anyone see the game last night?” or “Anyone been golfing lately?”
If the whole table seems interested in your new healthy eating plan (and you feel comfortable sharing some of the details), focus on what you are eating, not what you’re avoiding, and share something personal about your experience. “I’m eating nothing but whole, nutrient-dense, unprocessed foods for 30 days. It’s kind of old-school—like what your great-grandparents would have eaten. I feel great, and it’s really helping my energy levels.” Then, offer to provide more details after your meal, and (again) change the subject.
If you’re uncomfortably pressed or feel like your food choices have been thrown into a negative spotlight, fall back. A humorous but polite, “I hate talking about food over food. Let’s just enjoy the meal, and we can make fun of my weird diet later.” Then, change the subject or excuse yourself to use the restroom, to give the table a chance to come around to a new topic.
This does get easier with practice, so if your first outing is less than satisfactory, don’t turn into a Good Food hermit. You may be tempted to pass on social situations, but that would be depriving yourself of the support and interaction that helps keep you healthy. (Plus, your friends would then have a point in saying, “You’re no fun when you eat like this.”) The more you get the hang of the program, the easier it will be to apply it in any social setting or restaurant, so plan, prepare, and practice!
Whew—you made it! Your meal is over, and you’re ready to show your appreciation for your hard-working waiter. When it comes to restaurant gratitude, money talks. Tip your waiter well, especially if this is a restaurant you plan to visit again. If you’re splitting the check with the group, hand your waiter an extra few dollars and say, “Thank you for accommodating my special requests.”
And with that, you’re ready to take your happy, healthy self out on the town! Bon appétit.
Your gratitude shouldn’t stop there! If you had a really great experience or this is your local hang-out, make sure to thank the manager as well, and let them know how much you appreciated the consideration of the wait staff and the chef. Your goal: the next time you come in, they’ll all remember you not as “That Person,” but as “That guy who was really nice.”