Restaurant dining presents unique challenges on GLP-1 medication: portions are huge, menus are tempting, and there's social pressure to eat "normally." The good news? With a few strategies, you can enjoy eating out without stress, waste, or feeling like the weird one at the table.
Before You Go
Check the Menu Online
Most restaurants post menus online. A quick look helps you identify protein-rich options and smaller plates before you're sitting hungry with a server waiting. No decision fatigue when you arrive.
Time It Right
If you know you're going out for dinner, save your appetite. Lighter eating earlier in the day leaves more room (physically and mentally) for the meal. But don't skip eating entirely—showing up starving can lead to making choices you'll regret or feeling sick when you do eat.
Manage Expectations
Accept that you probably won't finish your meal. That's okay. Plan for leftovers or accept some waste. The old "clean your plate" rule doesn't apply anymore.
Smart Ordering Strategies
Start with Protein
Scan the menu for protein-forward options: grilled fish, chicken, steak, shrimp. Build your order around protein, adding sides as extras rather than focusing on pasta, rice, or bread-heavy dishes.
Appetizer-as-Entrée
Appetizer portions are often perfect for GLP-1 appetites. A shrimp cocktail, grilled calamari, or small salad with added protein can be a complete, satisfying meal. Don't feel obligated to order an entrée if an app will do.
Share Plates
Splitting an entrée with a dining companion is normal and practical. Many restaurants will even plate it separately if you ask. No judgment—servers see this all the time.
Kids' Menu (Secretly)
Some restaurants will serve kids' menu items to adults, especially if you explain you have a small appetite. The portions are closer to what you'll actually eat, and you're not paying for food destined for the trash.
Ask for Half Portions
It doesn't always work, but asking "Can I get a half portion?" sometimes does. The worst they can say is no.
Box It Immediately
When your food arrives, ask the server to box half before you start. Out of sight, out of mind—and you've got tomorrow's lunch sorted.
Menu Categories That Work Well
Best Bets
- Grilled proteins (fish, chicken, steak)
- Salads with protein added (dressing on side)
- Soups (especially broth-based with protein)
- Seafood dishes
- Appetizer plates combined
- Vegetable-forward dishes with protein
Trickier Territory
- Pasta dishes (carb-heavy, less protein)
- Fried foods (may trigger nausea, very calorie-dense)
- Creamy sauces (can cause GI distress)
- Huge combo platters
- All-you-can-eat situations
The Social Side
Eating less than others can attract attention. Here's how to handle it:
Order Confidently
Order whatever works for you without over-explaining. "I'll have the grilled salmon, and that's all for me" is a complete order. No need to justify.
Deflect Food-Pushing
When people push food: "I'm good, thanks" or "Everything's great, I'm just full" works. You don't owe explanations. Redirect the conversation: "This is delicious—how's yours?"
Have a Response Ready
If asked why you're not eating much:
- "I had a late lunch."
- "Smaller appetite these days."
- "Listening to my body."
- "I'm focusing on the company, not the food." (charming redirect)
You Don't Owe Details
You're not required to disclose that you're on medication. "I'm working on my health" is true and complete. Share what you're comfortable sharing, nothing more.
Restaurant Types: Specific Tips
Italian
Skip the bread basket (or have one piece if you want). Order protein-focused: grilled fish, chicken piccata, meatballs as appetizer. Salads can be meals. Ask for half portions of pasta if available.
Mexican
Tacos work well (protein in small portions). Skip the chips or have a few. Fajitas let you control protein-to-tortilla ratio. Ceviche is excellent. Avoid the giant burritos and combo plates.
Asian
Sashimi over sushi rolls (more protein, less rice). Soup-based dishes are often well-tolerated. Stir-fries with protein are solid. Ask for sauce on the side—heavy sauces can trigger nausea.
American/Casual
Grilled proteins are usually available. Salads with chicken or fish work. Kids' meals might be perfect. Split the burger and share the fries.
Steakhouse
Order the smallest cut (petite filet, 6oz options). Side salad instead of loaded potato. You'll still probably take half home. That's fine.
When Things Go Wrong
If You Feel Nauseated
Stop eating. Sip water or ginger ale. Excuse yourself if needed. "I need some air" is perfectly acceptable. Don't force food when your body says stop.
If You Overeat
It happens—social pressure, the food is amazing, whatever. Don't spiral. Walk after dinner if possible. Drink water. Tomorrow is a new day. One meal doesn't define your journey.
If Nothing Sounds Good
Order something small anyway—a cup of soup, a side salad. Have a drink. Be present for the social experience even if food isn't appealing. The meal is about more than eating.
Reframing Restaurant Experiences
Here's a mindset shift: restaurant dining isn't about the food anymore. It's about connection, experience, atmosphere, and enjoyment. The food is part of it, but not the whole thing.
When you're not fixated on eating everything, you might notice you actually enjoy meals out more. You're present for conversations. You taste what you eat rather than inhaling it. You leave feeling good rather than stuffed.
This is what "normal" eating looks like for many people. Welcome to the other side.
Remember: Restaurants will always serve too much food. That's their business model. You're not required to participate in overconsumption just because it's on your plate.
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