Ideal Protein – Eating Out & Travel Tips for Phase 1

*Interview with Dea Marie

Eating out: How should I approach it?

  • Eating out should be only 1-2 times a week
  • Do your homework on restaurants, know what is available in your general area
  • Look at the menu ahead of time so you can plan what you will order
    • If the restaurant supports local farmers/food it will likely have a wider and fresher selection.
    • Chain restaurants will often prepackage their meats which will not as healthy as you want/need
  • Meat (particularly chicken) from fast food restaurants can be tricky since it is often packaged, cooked or injected with sugar
  • Book called Sugar, Salt, Fat by Michael Moss shows you how the fast food industry has become so addictive using sugar, salt and fat.
  • Hamburgers can be a solid option at fast food restaurants. Most places will make you a lettuce burger (make sure there are no fillers). Ask for extra onions, pickles, and tomatoes.
  • Asian food can be difficult because almost all the sauces have sugar in it. Ask for steamed meat and veggies
  • Ask for no bread before it comes to the table so that you are not tempted
  • Tell restaurants you are allergic to dairy so it becomes a non issue
  • Ask for steamed vegetables and not sautéed
  • Watch portion sizes, split a meal with someone, or order off the appetizer menu
    • If the meal is large, cut it in half, place half on bread plate and take it home for the next day
  • When eating, put the phone down. Enjoy your company. Slow things down. Don’t mindlessly eat. Set your fork down between every bite.

How do you handle food on a busy Saturday schedule with kids going different directions?

  • Plan ahead
    • Know where you are going. Know what is available in your area.
    • Have an insulated bag/cooler to hold your food so that you don’t have to eat fast food
  • If you are prepared you can avoid being stressed about what you are eating and will avoid making poor decisions.

How do you prepare to leave for a trip?

  • Plan, plan plan
    • Plan out all of the Ideal Protein products you can bring for the entire time you are gone.  Bring extra just in case.
    • If you want to, you will. Having a plan is the most important part.
  • If not crossing an international border, you can bring with you all the vegetables and protein you want. Otherwise, plan to go to the grocery store once you cross the border or arrive at your destination.
  • Think about your destination. Will it be hot? Don’t pack things that will melt, etc.
  • Communicate to your coach what you are worried about.
    • Possibly have your coach help you phase off properly
  • Water retention is an issue while flying or driving, so be prepared

How do you eat on a cruise or at a resort?

  • You have a choice as to where you can eat on both a cruise and a resort
  • People are generally more active so enjoy it
  • Lose the past behavior of thinking that you have to indulge because you are on vacation. Make great choices, be in control.
  • Avoid places that might be a trigger
  • Enjoy hot broth or hot lemon water while looking at your menu so you are not tempted to overeat


  • Breakfast can be eaten in your room. Any IP foods work. Do what works for you.
  • Breakfast buffets can be dangerous because of the amount of breakfast sweets. Go straight to your table and order eggs.


  • On cruises there are carving stations, salads, fresh vegetables readily available.
  • Don’t be afraid to ask for what you need, they are use to dietary restrictions.

How do you say “no” at those times you are tempted?

  • Ask yourself…What is most important?
  • Things not on protocol will still be there when you are done with the program
  • Excuse yourself from the table if you think it will be too difficult to say no
  • Have a cup of coffee/tea while others have dessert
  • Save a restricted IP product for when everyone else is indulging
  • It’s always a choice.

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