Dining out can sometimes be a frustrating experience if you are trying to maintain a vegetarian diet. In our experience, most dining companions either ignore it altogether, resulting in reservations at places with names like “The Butchers Block”, or call such attention to it that you find yourself being interviewed on the how, when and why of your choice to go meatless.
Deciding what food to put into our bodies is extremely personal. Everyone has their own reasons for what they eat and drink and vegetarianism is no different. There are varying scales- from vegan to pescatarian- and different motivations. With 35 years combined years of experience, we have put together a few helpful tips that will hopefully make this process more natural and enjoyable for dining out.
1. The Internet is Your Best Friend: The easiest suggestion we can make is for YOU to pick the restaurant. This will require some legwork on your part but will most likely result in the best-case scenario for all parties. Set an example for your group, making sure to ask if anyone has special eating habits or allergies, and find an option that everyone will be happy with. There are many resources online to help find great vegetarian options in your area. We recommend Clean Plates. Think of it as a healthier Zagats guide, and it’s not just for vegetarians; there are ratings, reviews, and healthy dining suggestions for meat-eaters, as well as gluten-free and raw diets.
2. Mix & Match: More often than not we find ourselves staring at menu we haven’t had the chance to preview beforehand. Knowing where to look can make the selection a bit easier. Rather than going straight for the mains, which may not offer vegetarian friendly options that also satisfy your personal tastes, check out starters and sides. Some of the best meals are a combination of the two, creating your own “main”. Tip: ask for your sides steamed rather than sautéed to preserve nutrients and skip the calories of oil or butter.
3. No Soup for You: We’re kidding! Kind of… If you are trying to stick to a strict vegetarian or vegan diet, soup is something to be wary of because most are made with animal stock. Look out for French Onion in particular, as most traditional recipes include beef stock. Many menus will have some sort of icon (many look like leaves) that will let you know whether or not the dish is vegetarian. When in doubt, just ask. Even if your server doesn’t know off the top of their head, it’s just a quick trip to the kitchen to ask the chef.
4. The Fail Safe: God bless whoever invented the Caesar Salad. We wiki-pediad it here in case you’re interested! Yes, it is basically just lettuce in a bowl but it’s an incredibly common menu item, and with a few tweaks can be much more satisfying and healthy than you may think. The dressing is often heavy and caloric, so ask for it on the side. Ask for a side of balsamic vinegar and a lemon and get creative; mix 1 part Caesar to 2 or 3 parts balsamic or a fresh squeeze of lemon. The result is delicious and much lighter. For those who eat fish, grilled shrimp is a great way to add a little protein to your meal. Another alternative, becoming increasingly popular, is the kale Caesar. Ask your waiter to substitute kale for romaine lettuce for added nutrients if you don’t see it on the menu.
5. The Hard Part: Getting enough good protein is every vegetarian’s greatest struggle. Protein is so important for a balanced diet but can sometimes be hard to factor in, especially when dining out. Consider adding to a salad or ordering a side of these go-to’s for an easy protein boost: quinoa, peas, chickpeas, black beans, kidney beans, lentils, almonds, pumpkin seeds, seitan. For those eating dairy, Greek yogurt, eggs/ egg whites and a number of lowfat cheeses are great high protein options as well.
5. YUM: There are certain food genres are generally more conducive to a vegetarian diet.
Mediterranean: One word- hummus. It’s delicious and chickpeas are a good source of protein. The only problem with hummus is that you will want to eat it with pita so the calories add up fast. Order a cucumber salad and some tabouli for a healthy mix.
Indian: Vegetarianism is a part of Indian culture so a good portion of the menu will be on the table (pun intended). Many of the options also include peas, which are also a great source of protein. Our favorites: Veggie Samosas, Muttar Paneer, and of course, Naan!
Italian: Who doesn’t love pizza & pasta! On the lighter side- Order thin crust and load up with fresh veggie toppings. This way you will fill up on the good stuff rather than bread & cheese. For pasta, stay away from heavy cream-based sauces like Alfredo. Tomato sauce is surprisingly low calorie and bonus points if it’s made in house!
