#102b: How to Make Plant-Based Choices at Restaurants
This episode includes a FREE downloadable resource with recipes and helpful links! Get it now at: www.doctoryami.com/eatingout
Americans eat out at 4-6 times per week! The average American family spends $3,000 per year eating out. Over a third of the US food dollar is spent on eating out services! Although it is fun and convenient to eat out, it can be difficult when you are first learning to choose plant-based meals. In addition, restaurant food can be loaded with sodium and is often fried and processed. Its totally ok to enjoy these foods, but we must arrive with mindfulness and presence.
Learning to eat plant-based at restaurants can be a steep learning curve, but once you get it, it’s easy and stress-free. In my almost 10 years of eating a plant-based diet, I have only visited one restaurant where they were not able to accommodate my diet with a satisfying meal. I promise that you can do it and with some practice you’ll be a pro!
You can even eat plant-based at common fast food restaurants. Check out my YouTube channel Veggie Doctor TV and the series of videos called “How a Pediatrician Orders At…” for ideas and tips on eating at fast food establishments.
Mindset
The most important step in learning to eat plant-based in restaurants is mindset. Learn to think outside the box. It’s also important to be willing to step a bit outside of your comfort zone. We all have different personalities. I tend to be a more bold person and I am not afraid to ask questions and ask for what I want, but I know some people may be less willing to rock the boat or stand out. In these cases, it’s important to develop a strategy that allows you to meet your goals in a way that is realistic for you.
Most restaurants and chefs are happy and overjoyed to accommodate you. They WANT your business and they appreciate being able to make you something you are happy with.
Remember, it may be difficult at first, but you are making choices that align with your values and your health decisions. You’ll be so happy that you approached this journey with openness and curiosity!
General Strategies
1. If you know you are going to be going to a restaurant ahead of time, study the menu online and call ahead to ask questions. You can totally decide before you go what you will order and sometimes if the chef has enough advanced notice they can make you something special!
2. Scan the entire menu first looking at both main dishes and side items. See if they have a “vegetarian” section or if they have symbols on the menu designating vegetarian or vegan items.
3. If you are willing, ask the server for recommendations for a vegan or plant-based diet
4. Be kind, patient and understand that not all waiters know what “vegan” or “plant-based” means, so you may have to be very specific
5. If you find an entree that is generally plant-based, but has a few animal products, ask if omissions or substitutions can be made. For example, if there is a Mediterranean sandwich that is made of vegetables and feta, ask if it can be made without the feta or if there are pan-fried Brussels sprouts with bacon, ask if it can be made without the bacon.
6. If you do not want to call attention to yourself, excuse yourself to go to the bathroom before orders are placed and ask the waiter privately for help accommodating your diet.
7. If you are short on time, or you aren’t able to find something on the menu and you are adventurous, you can ask the waiter to ask the chef if they will surprise you with a plant-based meal. I know this sounds crazy, but I have done this several times and have NEVER been disappointed. In fact, my dish has been the envy of all of my friends at the table.
8. Use online resources and apps to help you! I love HappyCow.net and have used it all around the world.
Cuisines
Now I will go through common, popular and vegan-friendly cuisines to give you ideas of what kind of meals you can create at each type of restaurant.
American/Steakhouse
Although it may initially seem like this would be the last place to find a plant-based meal, it’s actually quite easy. Steakhouses have lots of sides to go along with meat, so creating a plate of sides is a snap. Good options include baked potatoes with steamed, sautéed or grilled veggies, rice and veggies, salads with all the veggies. American restaurants often also have veggie burgers or may be able to sub in a portabella mushroom instead of a beef burger. If worse comes to worse, you can order a burger without cheese or meat but with extra veggies instead.
Pitfalls
Some foods may be cooked with butter and many “vegetarian” options often have cheese or egg. Make sure to ask your server if you omit these ingredients or sub with plant-based options.
Chinese
One of the most popular eating out and take out choices in America Chinese restaurants do offer choice. Chinese restaurants often have a vegetarian section of the menu with lots of veggies and tofu dishes. Because Chinese food does not include a lot of dairy many of the vegetarian dishes are also usually vegan. You can almost always have steamed, stir-fried or sautéed veggies with rice.
Pitfalls
Fish and oyster sauce can creep into some dishes and also egg may be present in some recipes.
Mexican
One of the top choices in the United States for a good reason! Mexican food is plantastic! Refried beans, bean soup, black beans, vegetable fajitas, veggie burritos, salsa and guacamole so much to choose from. Some Mexican restaurants will have a vegetarian section which helps narrow choices, but is often pretty easy to substitute and omit to make a perfectly plant-based meal.
Pitfalls
Some Mexican restaurants may still use lard (pig fat) in their beans and tortillas and they will sometimes use chicken broth in their rice and bean soups. Make sure you ask your server.
Italian
At Italian restaurants it is usually easy to order a marinara pasta with lots of veggies. I ask for “a ridiculous amount of veggies” and usually get a very yummy satisfying meal. There may also be bruschetta that you can omit the cheese and some eggplant or mushroom options. Minestrone soup is often vegan.
Pitfalls
Cheese and dairy are very common in Italian cooking. Sometimes it can be left off or substituted, but make sure you clarify with your server.
Pizza
Pizza is ubiquitous in the US and with more and more vegans, options are improving. You can ask for a veggie pizza without cheese. One tip is to ask for extra sauce and extra veggies otherwise sometimes the veggies and crust get too crispy.
Pitfalls
Some pizza crusts are made with dairy and egg and some pizza sauces contain dairy!
Thai
Definitely one of my favorite cuisines, Thai food is very plant-based friendly. They usually have an entire section of vegetarian options that are vegan because they don’t use dairy and little egg. Tom Kha soup (coconut soup) with tofu and a side of brown rice is my favorite. Also fresh spring rolls with tofu and peanut dipping sauce is heavenly!
Pitfalls
Fish sauce may be used in some dishes so make sure you ask about that. Also, egg is used in some dishes such as Pad Thai, but can usually be omitted.
Indian
The Indian culture is packed with vegetarian options and there are some naturally vegan dishes too. They often cook with nutrient dense chickpeas, lentils, peas and filling foods such as potatoes. They also tend to use delightful aromatic rices. Some Indian dishes that are traditionally vegan include Chana Masala (a spicy chickpea dish), Dal Chaawal (lentils and rice), Vegetable Biriyani which is like an Indian vegetable fried rice, Vegetable pakoras which are chickpea flour fritters, Vegetable Kofta which is a like a veggie meatball. There are also Dosa which is a lentil pancake and Idli which is a steamed savory cake.
Pitfalls
Indians are big fans of dairy so ingredients such as ghee (clarified butter), yogurt and cream sauces often appear, make sure to ask your server which dishes do not have dairy. Paneer is cheese. Some recipes may also include egg.
Japanese
Veggie sushi is where it’s at! At Japanese restaurants sushi can be made with lots of yummy ingredients such as tofu, avocado, cucumber, radish, squash, sweet potato and many more. There are also steamed edamame (soybeans in the pod) and tofu dishes. There are also noodle dishes such as veggie udon, miso soup, seaweed salads and more.
Pitfalls
Fish sauce, fish and sometimes dairy (California rolls) may sneak in so make sure you clarify with your waiter. Also bonito flakes are made from dried fish.
Mediterranean
Oh mediterranean food is so so good! Very vegan friendly, packed with nutrients and very satisfying foods to fill up on include hummus, tabbouleh, falafel, lentil dishes and vegetable sandwiches. They also have amazing and flavorful salads. There is something called a mezze platter that comes with an assortment of appetizers and an explosion of flavor. And pita bread tho!
Pitfalls
Feta cheese, yogurt sauces and other dairy products may sneak in to some meals, so ask your server if they can be omitted. Sometimes eggs might be used in falafel or bread.
Ethiopian
Ethiopian food is incredibly vegan friendly because of religious traditions in the country. They usually have amazing vegetarian platters that are accidentally vegan because they do not include dairy or egg. Injera is a sour flatbread that is vegan and delicious to eat with your stewy saucy Ethiopian dishes. Many Ethiopian dishes include cabbage, kale, collard greens, potatoes, carrots, lentils and chickpeas. The name of some dishes include Atakilat Wat (potatoes, carrots, and cabbage), Misir Wot (red lentil stew), Gomen (stewed collard greens), Kik Alicha (split pea stew)
Pitfalls
Make sure you ask about egg and dairy that may be present in some dishes but are usually absent in the vegetarian platters.
As you can see, being vegan and eating a plant-based diet shouldn’t stop you from eating out and enjoying social time with your friends and family. It takes a little practice and experience, but soon you will be relaxed and confident that you can eat a satisfying meal anywhere!
I hope that this gives you some ideas on how to choose plant-based at restaurant. For an downloadable version with links go to www.doctoryami.com/eatingout.
Resources:
If you’d like a FREE PDF download with recipes and helpful links,
Download the guide for FREE: doctoryami.com/eatingout
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