The short version
- Eating out is part of life. With a smaller appetite, a little planning keeps it enjoyable.
- Build your order around protein. Grilled, baked or roasted tends to sit better than fried.
- Order smaller or share, and box up the rest before you're too full.
- Eat slowly and stop when you're satisfied. There's no need to clear the plate.
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Eating out is one of life’s pleasures, and it stays one on a GLP-1. Restaurant portions are generous and you may feel full after a few bites, so a little planning helps.
What changes when I eat out?
You feel full sooner, so big plates, rich dishes and fast eating can catch you out.
Rich or fried dishes may not sit well, and eating quickly while chatting can push you past full.
How do I prepare before I go?
Check the menu ahead and don’t arrive starving.
Many restaurants post menus online. In the US, chains with 20 or more locations must show calories on menus and provide more detail on request, including protein.
A 2025 joint advisory from four nutrition and obesity medicine groups (ACLM, ASN, OMA and TOS) recommends regular, small meals without long gaps. If dinner is late, a small afternoon snack helps you order calmly and eat slowly.
What should I order?
Build your order around protein, cooked a gentler way, in a smaller amount.
Start with protein
It keeps you satisfied and helps look after your muscles.
Try this
Grilled chicken, fish or shrimpEggs or an omeletTofu, tempeh or paneerBeans, lentils or chickpeasA modest portion of lean meatChoose gentler cooking
The 2025–2030 Dietary Guidelines for Americans suggest baked, broiled, roasted, stir-fried or grilled over deep-fried. A 2022 expert consensus also recommends lower-fat, easy-to-digest foods.
- Often lighter: grilled, roasted, baked, steamed, broiled
- Often richer: fried, crispy, battered, creamy, smothered, loaded
Order less, and ask for what you need
- An appetizer as your main, or a half or lunch-size portion
- A side of protein with a side of vegetables
- Sharing a main
- Sauce or dressing on the side
- Vegetables or salad in place of fries
- A to-go box at the start of the meal
How should I eat at the table?
Protein first, slowly, and stop when you’re satisfied.
Put your fork down between bites and enjoy the conversation. The gap between comfortable and too full can be small, so box the rest for tomorrow.
What about drinks and dessert?
Go easy on fizzy drinks and alcohol, and share dessert or have a few bites.
The consensus lists carbonated and alcoholic drinks among things to avoid with reflux. The advisory notes alcohol may make nausea worse. Still water, tea, or a small drink sipped slowly may feel better. Ask your doctor or pharmacist about alcohol and your medication.
With a sensitive stomach, a small taste of dessert can be plenty.
What can I order at different restaurants?
Most cuisines have a grilled protein, a soup or a bean dish that works well.
- American or diner: vegetable omelet, grilled chicken sandwich, burger without the fries
- Mexican: chicken or shrimp fajitas, a burrito bowl with beans, tacos with grilled fillings
- Italian: grilled fish or chicken, minestrone, a small seafood or chicken pasta in tomato sauce
- Japanese: sashimi, edamame, miso soup, chicken yakitori
- Indian: tandoori chicken or fish, dal, chana masala, paneer tikka
- Chinese or Thai: stir-fried chicken, tofu or shrimp with vegetables, clear soups
- Mediterranean: kebabs, grilled fish, hummus, lentil soup, Greek salad with chicken
The protein finder shows which foods carry the most protein.
What if it doesn’t go to plan?
That’s okay, it’s one meal.
Notice what happened, be kind to yourself, and carry on as usual. If a dish keeps leaving you uncomfortable, foods that can feel harder on a GLP-1 may help you spot a pattern.
Imi plans meals for you each week, with room for the nights you eat out. For the bigger picture, see eating well on a GLP-1.
Sources (4)
- Mozaffarian et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from ACLM, ASN, OMA and TOS. Obesity Pillars, 2025
- Gorgojo-Martínez et al. Clinical recommendations to manage gastrointestinal adverse events in patients treated with GLP-1 receptor agonists: a multidisciplinary expert consensus. J Clin Med, 2022
- Dietary Guidelines for Americans, 2025–2030
- U.S. FDA. Menu labeling requirements