Diet at Home

Give Shape to your DREAMS!

Helpful Hints While Eating Out

  1. Drink a high nutrient supplement in advance of going to a restaurant. It will help curb your appetite. Follow the supplement with at least 8 oz. of water
  2. Know in advance what you want to order and stick with it! Reading over the menu may trigger visual cues too tempting to withstand. Be the First to order so as not to be tempted by other people's choices.
  3. Key words to look for: Broiled, grilled, roasted, baked steamed, or poached. Even though these words imply a low fat alternative, most foods are often basted in butter. Ask how they are prepared to make sure they follow your plan. Feel free to request foods be prepared to meet your needs. Foods in the fried section of the menu can often be grilled or broiled instead.
  4. Always stay within the program guidelines. Example: A steamed vegetable must be one that is on the acceptable list for the program
  5. Be careful with salad bars. Salad bars contain many hidden fat selections. Some of the salad bar foes are: Potato salad, coleslaw, meat salads, marinated vegetables, pasta salad, cheese, bacon croutons, and salad dressings. Many low fat dressings are loaded with sugar. When ordering a pre-made salad, ask for the dressing on the side or take dressings provided by your center
  6. When you read the menu, some key words to avoid are: Au Gratin, bearnaise sauce, bechamel sauce, beurre sauce, buttered, butter sauce, buttery, cheese sauce, creamed, cream sauce, creamy, creme, crispy, en croquet, scalloped, fried hollandaise sauce, in pastry, meuniere, newberg, parmigiana, pan-fried, sauteed.These words most often represent a high fat selection
  7. When dining out, always remember to bring your supplement, and dressing.

The restaraunts listed below are only examples of the types of food you can consume while on the Diet At Home program. In no way are you limited to the list below while on the program.

Diet-At-Home Restaraunt List

Fast Food

Long John Silvers: Baked fish w/salad, shrimp or toss salad.
Subway: Small garden salad or small turkey salad. (No Pickles)
Arby's: Roast chicken sandwich, roast beef. (Without Bun)
Captain D's: Baked fish, green beans, small salad.
Wendy's: Grilled chicken salad. ( No Bread )
McDonalds: Chuncky chicken, garden or chef salad. (No Ham)
Hardees: Grilled chicken breast sandwich, tossed salad. (No Mayo or Bun)
Burger King: Chicken or garden salad.

Steak Restaraunts

Outback Steak House: Filet steak or broiled fish with house salad ( No Croutons ) & veg. of the day.

Ryan's Steak House:

  • Red Snapper, small salad, fruit.
  • Sirloin ( 4 oz. only ).
Chinese Restaurants

Chicken and Chinese vegetables stir-fry. ( No MSG, Corn Starch, or Salt )

Mexican Restaurants

Chicken or steak fajitas. (Limit to 1 Flour Tortilla, No Chips or Salsa)

Seafood Restaurants

Broiled seafood ( No Butter ), Salad

Cafeterias

Shoney's: Order from the light side of the menu according to the program.
Denny's: Order from the light side of the menu according to the program.
Other: Same as above - Choose baked or broiled meat, steamed vegetables, salad.

Other Restaurants

Olive Garden:

  • Olive Garden salad with dressing on the side. (No Croutons).
  • Venetian Grilled Chicken, vegatable of the day.
  • Baked fish, vegetable of the day.
Ruby Tuesday's: Blackened chicken salad or salad and steamed vegetables.
Applebees: Blackened chicken salad or salad and steamed vegetables.
Bennigan's Grilled chicken salad, or garden salad.
Chili's
  • Grilled Caribbean chicken salad
  • Chicken/shrimp ceasar salad.

Diet-At-Home Shopping List

Dairy/Eggs
  • Cottage Cheese 1%
  • Low Fat Cheeses:
    • American
    • Swiss
    • Mozzarella
    • Colby
  • Eggs
  • Egg Beaters
Poultry
  • Chicken - White meat only - skinless
  • Turkey - White meat only - skinless
Fish/Seafood
  • Cod
  • Flounder
  • Halibut
  • Haddock
  • Sole
  • Orange Roughy
  • Tuna - White water packed
  • Shell fish - ( clams, crab, lobster, mussels, oysters, scallops, shrimp )
  • NO Salmon
Beef/Veal
  • Veal arm roast - sirloin
  • Beef roast - lean
  • Steak - filet, sirloin, tip round, top round
  • Ground - Extra lean
  • Liver
Lamb
  • Stew meat or sirloin
Game
  • Rabbit
  • Elk
  • Venison
  • Pheasant
  • Quail
Bread
  • Lite bread - 40 calories
  • Melba toast - plain
  • Rice cake - plain
  • Ry Krisp
  • Rice
  • Bran ( corn, oat, rice, wheat )
Vegetables - Fresh or Frozen Only ( NO CANNED )
  • Alfalfa sprouts
  • Broccoli
  • Cabbage
  • Celery
  • Eggplant
  • Kohlrabi
  • Lettuce
  • Okra
  • Radish
  • Spinach
  • Squash
  • String Beans
  • Asparagus
  • Brussel Sprouts
  • Cauliflower
  • Cucumber
  • Greens
  • Leeks
  • Mushrooms
  • Peppers
  • Scallions
  • Summer squash
  • Snow peas
  • Bamboo Shoots
  • Watercress
  • Tomato - raw only
Fruits -Fresh or Frozen-Unsweetened Only
  • Apples
  • Blueberries
  • Grapefruit
  • Orange
  • Pineapple
  • Strawberries
  • Watermelon
  • Blackberries
  • Cantaloupe
  • Honeydew
  • Peach
  • Raspberries
  • Tangerine
Spices
  • Mortin's Lite Salt
  • Lemon juice
  • Mrs.Dash
  • Garlic Powder
  • Onion Powder
  • Lemon Powder
  • Lemon Pepper
  • Sea salt
  • French's Mustard - plain
  • All Extracts
Oils
  • Flax Seed - oil or capsule ( Not for cooking )
  • Safflower oil - use for cooking
  • Canola oil
  • I Can't believe It's Not Butter - spray only
  • Butter Buds
  • Molly McButter