Eating Out Made Simple For Dan Horn
Eating out is just your normal, so let's make it work for you instead of against you.
The Only 3 Things That Matter
Forget everything else. Nail these three and you're winning.
- Eat 3 meals a day. Don't skip them.
- Get about 30g of protein at each meal. It's the one number worth caring about.
- Drink water first, before the food comes and while you eat.
This phase isn't about cutting or dropping weight. It's about eating enough, getting your protein in, and feeling strong. Protein and eating regularly come first, everything else is a bonus.
Order Like This Every Time
Protein + veg + one starch.
So you never have to think about it. Same simple shape, every restaurant, every time.
- Lead with the protein. Best bets: grilled chicken, fish, prawns, steak, or eggs.
- Add some veg.
- Pick one starch, potatoes, rice, bread, whatever you fancy. Just one.
- Sauces and dressings on the side.
→ And if it all feels like too much, just get the protein right and let the rest sort itself out. Protein is the win.
Eating Out Cheat Sheet
Quick swaps so you can eat what you enjoy and still keep the protein high. Not rules, just easy upgrades.
Steakhouse
Italian
Mexican
Asian
Drinks
Keep it the way we agreed with your cardiologist.
Drinks to the weekend, water alongside whatever you're having. Simple as that.
If a Day Goes Sideways
One big meal or one night out changes nothing. What matters is what you do next.
- Next meal, just go back to the simple shape.
- Don't skip meals to make up for it.
- Don't punish yourself the next day.
→ Consistency beats being perfect, every time.
Built for Dan Horn · SupraHuman Coaching