GLP-1 Restaurant Guide: What to Order When Eating Out

Can You Eat Out on GLP-1 Medications?

Yes—absolutely. Taking Ozempic, Wegovy, Mounjaro, or Zepbound doesn't mean giving up restaurants, social meals, or dining out for work or travel.

But it does require a different approach.

Restaurant meals are typically high in fat, large in portion, and served quickly—the opposite of what works well with GLP-1 medications. The good news? With strategic ordering, you can enjoy restaurant meals without triggering nausea, reflux, or discomfort.

This guide will show you exactly what to order at popular restaurants, which cuisines work best, and how to handle social eating situations gracefully while protecting your progress.

The Restaurant Challenge on GLP-1s

Here's what makes restaurants tricky:

• Portion sizes are 2-3x what you need (most entrees are 800-1,200 calories)
• Hidden fats everywhere (butter, oil, cream sauces increase nausea risk)
• Limited protein-forward options (many menus emphasize carbs and fats)
• Social pressure to "enjoy yourself" (well-meaning friends encouraging you to indulge)
• Fast pacing (meals arrive quickly, making it easy to eat too fast)

Despite these challenges, restaurant eating is absolutely manageable with the right strategies.

7 Rules for Restaurant Success on GLP-1s

Follow these principles at any restaurant, any cuisine, any occasion:

Rule #1: Never Arrive Starving

Showing up ravenous leads to poor decisions and eating too quickly. Have a small protein snack 1-2 hours before: Greek yogurt, hard-boiled egg, or protein shake. You'll order more strategically and eat more slowly.

Rule #2: Protein First, Always

Start with protein bites before touching carbs or fats. This ensures you get adequate protein even if you can't finish the meal. Grilled chicken, fish, steak, eggs, shrimp—eat these first.

Rule #3: Request Modifications Without Apology

Don't hesitate to ask for:

• "Grilled instead of fried"
• "Dressing/sauce on the side"
• "Steamed vegetables instead of fries"
• "Can I get a half portion?"
• "Light oil, please"
• "No butter on that"

Servers handle special requests constantly. You're not being difficult.

Rule #4: Eat Slowly, Pause Often

Put your fork down between bites. Sip water. Engage in conversation. Give your body time to register fullness. GLP-1s slow digestion—rushing leads to discomfort.

Rule #5: Stop at Satisfied, Not Full

On GLP-1s, "full" feels very different—almost uncomfortable. Stop eating when satisfied, even if food remains. Ask for a to-go box immediately if it helps remove temptation.

Rule #6: Skip the Bread Basket & Chips

Pre-meal carbs take up valuable stomach space without providing protein. Politely ask the server not to bring them, or move them to the far end of the table.

Rule #7: Order What Works for You, Not What Others Expect

If everyone orders appetizers and entrees, but you want just a protein-focused appetizer—order it. Your body, your choice. No explanation needed.

Best Restaurant Types (Ranked)

Not all restaurants are created equal for GLP-1 users. Here are the best and worst options:

🏆 BEST: Fast-Casual Customizable Restaurants

Examples: Chipotle, Cava, Sweetgreen, Dig Inn, Tender Greens

Why they work:

• Complete control over ingredients
• Clear protein portions
• Easy to skip heavy sauces and cheeses
• Portion sizes adjustable
• Nutritional information available

Strategy: Build protein-forward bowls with vegetables, minimal carbs, light sauces.

🥈 EXCELLENT: Seafood Restaurants

Examples: Legal Sea Foods, Bonefish Grill, local seafood spots

Why they work:

• Easy to get grilled or baked fish
• Lean protein options everywhere
• Steamed vegetables commonly available
• Light preparation methods standard

Strategy: Order grilled fish, shrimp, or lobster with steamed vegetables. Skip butter-heavy preparations.

🥉 GREAT: Mediterranean & Greek Restaurants

Examples: Zoes Kitchen, Naf Naf, local Greek restaurants

Why they work:

• Grilled proteins are the specialty
• Vegetable-forward cuisine
• Olive oil instead of heavy cream
• Protein plates with simple sides

Strategy: Order chicken or lamb kebabs, Greek salad with protein, or grilled fish plates.

✅ GOOD: Asian Restaurants (With Caution)

Examples: Japanese (sushi/sashimi), Chinese (steamed options), Thai (careful with curry)

Why they work:

• Steamed options available
• Protein-forward dishes exist
• Portion sizes often reasonable

Watch out for: Deep frying, heavy sauces, hidden sugar

Strategy: Sashimi, steamed fish, chicken lettuce wraps, miso soup, edamame. Avoid fried rice, tempura, sweet sauces.

⚠️ CHALLENGING: Italian Restaurants

Why they're tricky:

• Pasta and bread dominate menus
• Heavy cream sauces common
• Large portions standard
• Limited lean protein options

How to navigate: Order grilled chicken or fish entrées, skip pasta, request vegetables instead of pasta sides, or order an appetizer-sized protein with salad.

❌ AVOID: Buffets & All-You-Can-Eat

Why they're terrible for GLP-1s:

• Encourage overeating
• Hard to control portions
• Food sits out in warming trays (often heavy/greasy)
• Waste concerns pressure you to "get your money's worth"

Alternative: Choose à la carte restaurants where you pay for what you order.

❌ AVOID: Fried Food Chains

Examples: Most burger joints, fried chicken chains, sports bar food

Why avoid: High fat content worsens GLP-1 nausea significantly. Even grilled options at these places often have hidden fats.

Popular Chain Restaurant Guide

Specific orders for restaurants you're likely to encounter:

Chipotle

Order: Bowl (not burrito)

• Protein: Chicken or steak (double protein if you want)
• Beans: Black or pinto (light portion)
• Fajita vegetables
• Salsa: Fresh tomato or tomatillo
• Lettuce
• Guacamole (small amount)

Skip: Rice, cheese, sour cream, queso, chips

Macros: ~450 calories, 40g protein, 35g carbs, 18g fat

Panera Bread

Order: "You Pick Two"

• Half Greek salad with chicken (dressing on side)
• Cup of chicken noodle soup or turkey chili

Skip: Bread bowl, pastries, full sandwiches, creamy soups

Macros: ~350 calories, 35g protein, 30g carbs, 12g fat

Sweetgreen

Order: Custom salad

• Base: Mixed greens or spinach
• Protein: Grilled chicken or salmon
• Veggies: All the vegetables
• Add-ons: Avocado (small amount)
• Dressing: Lemon squeeze or balsamic (light)

Skip: Warm grains, heavy dressings, fried toppings

Macros: ~400 calories, 38g protein, 25g carbs, 16g fat

Chick-fil-A

Order:

• Grilled chicken nuggets (8-count)
• Side salad with light dressing
• Or: Grilled chicken sandwich, eat only the chicken and half the bun

Skip: Fried chicken, fries, milkshakes, mac & cheese

Macros: ~300 calories, 40g protein, 20g carbs, 8g fat

Olive Garden

Order:

• Herb-grilled salmon (570 cal, 46g protein)
• Request: Vegetables instead of pasta side
• Or: Chicken Margherita (550 cal, 51g protein) - eat half

Skip: Breadsticks (seriously, just skip them), pasta dishes, cream sauces, soup

Strategy: Immediately box half your entree when it arrives

Subway

Order: Protein bowl (no bread)

• Protein: Turkey, chicken, or roast beef (double meat)
• All the vegetables
• Light dressing or oil & vinegar

Skip: Footlong subs, meatball marinara, cheese overload

Macros: ~350 calories, 40g protein, 18g carbs, 12g fat

Starbucks

Order:

• Egg white & roasted red pepper egg bites (170 cal, 13g protein)
• Grilled chicken & hummus protein box (270 cal, 17g protein)
• Or: Spinach feta wrap (290 cal, 19g protein)

Skip: Pastries, frappuccinos, breakfast sandwiches with croissants

Cuisine-Specific Ordering Tips

Mexican Restaurants

Best choices:

• Fajitas (eat the protein and vegetables, skip tortillas or have just one)
• Ceviche (if available)
• Grilled fish tacos in lettuce wraps
• Chicken or steak salad (skip the shell)

Avoid: Queso, sour cream in excess, fried items, large flour tortillas, rice and beans in large portions

Modifications: "Extra vegetables instead of rice" | "Can I get that in a bowl instead of a burrito?"

Italian Restaurants

Best choices:

• Grilled chicken or veal piccata
• Branzino or salmon (request grilled)
• Caesar salad with grilled chicken (dressing light)
• Chicken or shrimp skewers

Avoid: Pasta dishes, cream sauces, lasagna, pizza, bread basket

Modifications: "Can I substitute vegetables for the pasta?" | "Light sauce, please"

Chinese Restaurants

Best choices:

• Steamed chicken and vegetables (sauce on side)
• Moo goo gai pan
• Steamed fish
• Hot and sour soup (small portion)
• Buddha's delight (vegetable dish)

Avoid: Fried rice, lo mein, General Tso's, sweet and sour anything, egg rolls, fried wontons

Modifications: "Steamed, not fried" | "Light sauce" | "No cornstarch coating"

Japanese Restaurants

Best choices:

• Sashimi (pure protein, no rice)
• Edamame
• Miso soup
• Seaweed salad
• Nigiri sushi (small amounts of rice)
• Grilled teriyaki salmon or chicken (light sauce)

Avoid: Tempura, tonkatsu (fried), heavy rolls with mayo/cream cheese, too much rice

Strategy: Order mostly sashimi with a few pieces of nigiri for variety

Thai Restaurants

Best choices:

• Tom yum soup (clear broth)
• Larb (meat salad)
• Grilled chicken or shrimp dishes
• Stir-fried vegetables with protein

Avoid: Pad Thai, curry dishes (very high fat), fried appetizers, coconut milk-based soups

Modifications: "Can I get that without the coconut milk?" | "Light oil, please"

American (Casual Dining)

Best choices:

• Grilled chicken breast with steamed vegetables
• Sirloin steak (6 oz) with side salad
• Blackened fish with vegetables
• Grilled salmon
• Cobb salad (light cheese, dressing on side)

Avoid: Burgers, sandwiches, fried appetizers, loaded potatoes, heavy sides

Modifications: "Vegetables instead of fries" | "Grilled, not blackened" (if blackened is too spicy)

Breakfast Restaurants

Best choices:

• Egg white omelet with vegetables
• Scrambled eggs with turkey sausage
• Greek yogurt with berries (if available)
• Smoked salmon with eggs

Avoid: Pancakes, waffles, French toast, biscuits and gravy, hash browns

Modifications: "Egg whites only" | "Dry toast on the side" | "Fresh fruit instead of hash browns"

Social Eating Strategies

Restaurant meals are often social events. Here's how to navigate them gracefully:

Work Lunches & Dinners

Strategy:

• Suggest restaurants with GLP-1-friendly options when possible
• Order confidently without over-explaining ("I'll have the grilled salmon")
• If asked about small portions: "Not very hungry" or "Had a late breakfast"
• Focus on conversation, not your plate

Birthday Dinners & Celebrations

Strategy:

• Eat a small protein snack before arriving
• Order an appetizer as your entree if you want
• When cake arrives: take a small slice, have a bite or two, participate in the celebration
• No one's monitoring your plate

Family Gatherings

Strategy:

• Take small portions of everything you want to try
• Eat protein first
• If family comments on your eating: "My appetite isn't what it used to be" or "I'm pacing myself"
• Offer to bring a dish you know you can eat

Date Nights

Strategy:

• Choose restaurants with varied menus (options for both of you)
• Order what works for you without apologizing
• Share appetizers or desserts (have a taste, not half)
• Focus on the company, not the food volume

Handling Comments About Your Eating

Inevitably, someone will notice you're eating less or differently. Simple responses:

• "Eating lighter these days"
• "Doctor's recommendation"
• "Smaller portions work better for me now"
• "I'm full faster than I used to be"
• "My appetite has changed"

You never owe anyone a detailed explanation. These short responses usually end the conversation.

Alcohol Considerations at Restaurants

Alcohol and GLP-1 medications require caution.

Why Alcohol is Tricky on GLP-1s

• GLP-1s slow gastric emptying—alcohol may hit you harder and faster
• Alcohol on an empty stomach is worse on GLP-1s
• Many users report significantly worsened nausea
• Alcohol lowers inhibitions (may lead to poor food choices)
• Empty calories without nutrition

If You Choose to Drink

Stick to these guidelines:

• Limit to 1 drink maximum
• Always drink with food (never on empty stomach)
• Choose lower-calorie options: Wine (5 oz), light beer, spirits with soda water and lime
• Avoid: Sugary cocktails, margaritas, piña coladas, multiple drinks
• Drink slowly (sip over 45-60 minutes)
• Hydrate: Drink water before, during, and after
• Monitor your response (if you feel worse, skip alcohol entirely going forward)

Best Choices if Drinking

1. Dry wine (red or white): ~120 calories per 5 oz
2. Light beer: ~100 calories per 12 oz
3. Vodka/gin + soda water + lime: ~100 calories
4. Champagne/prosecco: ~90 calories per 4 oz

Social Pressure to Drink

If you prefer to skip alcohol but feel social pressure:

• Order sparkling water with lime (looks like a cocktail)
• Say "I'm taking a break from alcohol"
• Say "Mixing badly with medication I'm on"
• Hold a non-alcoholic drink so people don't keep offering

Real friends respect your choices. Anyone pushing alcohol on you repeatedly isn't respecting your health goals.

7 Common Restaurant Mistakes to Avoid

Mistake #1: Ordering What You "Used to Get"

The problem: Your favorite pre-GLP-1 meal likely won't work now. That massive burger and fries will make you miserable.

Fix: Approach menus with fresh eyes. What would work for your body today, not six months ago?

Mistake #2: Eating at the Table's Pace

The problem: Everyone else finishes in 20 minutes, you feel rushed, you eat too fast and regret it later.

Fix: Eat at YOUR pace. Put your fork down between bites. It's okay to be the last one eating. Conversation matters more than finishing simultaneously.

Mistake #3: Not Speaking Up About Modifications

The problem: You don't want to be "difficult," so you order something that won't work and then can't eat it.

Fix: Servers handle modifications constantly. "Grilled instead of fried" is not a big ask. Speak up.

Mistake #4: Finishing Everything Because You Paid for It

The problem: "$25 for this meal—I should eat it all." Then you're uncomfortable for hours.

Fix: The money is spent whether you eat it or not. Save leftovers for tomorrow (two meals for the price of one) or leave it. Your comfort matters more than clean-plate club.

Mistake #5: Trying New Foods at Restaurants

The problem: You order something adventurous, it's too spicy/rich/greasy, and you can't eat it.

Fix: Stick to known safe choices at restaurants. Save food experiments for home where you control preparation.

Mistake #6: Skipping Meals to "Save Room"

The problem: You skip breakfast and lunch before a dinner out, arrive ravenous, overeat, feel terrible.

Fix: Eat normally throughout the day. Have a small protein snack 1-2 hours before. You'll make better choices.

Mistake #7: Drinking Too Much While Eating Too Little

The problem: Alcohol on minimal food with slowed gastric emptying = recipe for disaster.

Fix: If drinking, eat adequate food first. Better yet, skip alcohol entirely or limit to one drink with a full meal.

Frequently Asked Questions

Can I eat at restaurants while on GLP-1 medications?

Yes, you can absolutely eat at restaurants while taking Ozempic, Wegovy, Mounjaro, or Zepbound. Success requires choosing restaurants wisely (customizable bowls, seafood, Mediterranean), ordering strategically (grilled proteins, steamed vegetables, sauces on side, small portions), eating slowly, and avoiding common triggers like fried foods, heavy cream sauces, and oversized portions. Most restaurants can easily accommodate requests like grilling instead of frying or putting sauce on the side. The key is being proactive about modifications and listening to your body's satiety signals.

What should I order at restaurants on Ozempic?

Order grilled or baked proteins (chicken breast, fish, lean steak, shrimp), steamed or roasted vegetables, and small portions of whole grains if desired. Excellent choices include: grilled chicken salad with dressing on the side, baked salmon with vegetables, chicken kebabs with no heavy sauce, egg-white omelets with vegetables, or customizable protein bowls. Always request modifications: no butter, light oil, grilled not fried, sauce on the side, and half portions or appetizer sizes when available. Eat protein first, then vegetables, then any carbs if you have room and want them.

What restaurants are best for GLP-1 users?

Best restaurants for GLP-1 users include: fast-casual chains with customizable bowls (Chipotle, Cava, Sweetgreen, Dig Inn), seafood restaurants where it's easy to get grilled fish, Mediterranean and Greek restaurants with grilled proteins and vegetables, Japanese restaurants with sashimi and light options, and breakfast places with egg-based dishes. These restaurants offer clear protein options, easy modifications, and lighter preparation methods. Avoid buffets, all-you-can-eat restaurants, heavy Italian restaurants with pasta focus, and fried food chains where even "healthy" options often have hidden fats.

Can I drink alcohol on Wegovy at restaurants?

Alcohol is not medically prohibited while taking Wegovy, but extreme caution is necessary. GLP-1 medications slow gastric emptying significantly, which means alcohol may affect you more quickly and intensely than before. If you choose to drink, limit to 1 drink maximum, choose lower-calorie options (dry wine, light beer, spirits with soda water), drink very slowly with food, stay well-hydrated with water between sips, and never drink on an empty stomach. Many GLP-1 users report that alcohol significantly worsens nausea and other side effects. When in doubt, skip the alcohol entirely.

How do I handle social eating events on Mounjaro?

Handle social events successfully by: eating a small protein snack 1-2 hours before arriving (prevents arriving too hungry and making poor choices), focusing conversation over food, taking small portions of what you want to try, eating protein options first, putting your fork down frequently to engage in conversation, declining additional food politely without extensive explanation ("I'm full, thank you"), and if hosting or attending potlucks, bringing a dish you know you can eat. Remember that social events are fundamentally about people and connection, not about food quantity. Most people aren't paying attention to your plate.

What should I avoid ordering at restaurants on GLP-1s?

Completely avoid: all fried foods (fried chicken, french fries, tempura, fried appetizers), cream-based dishes (alfredo, creamy soups, heavy sauces), greasy foods (burgers with excessive toppings, pizza, nachos, anything swimming in oil), very spicy dishes that can trigger reflux, carbonated beverages that cause bloating, oversized portion entrees, bread baskets and chip baskets before meals, and rich desserts. These foods trigger or significantly worsen GLP-1 side effects including nausea, reflux, bloating, and prolonged fullness. Stick exclusively to grilled or baked proteins, steamed or roasted vegetables, and small portions of whole grains.

How do I order at Chipotle on Zepbound?

Order a Chipotle bowl (never a burrito—too much tortilla) with: chicken or steak protein (request double protein if you want more and can afford the calories), fajita vegetables, black or pinto beans (small portion or skip if too filling), fresh tomato salsa or tomatillo salsa, lots of lettuce, and guacamole (small amount for healthy fats). Skip or minimize: rice (takes up too much space), cheese, sour cream, queso, and chips. If available, request a "kid's size" bowl which provides a more appropriate portion. This combination provides 30-40g protein with balanced nutrition in a GLP-1-friendly portion size.

Should I tell the server I'm on weight loss medication?

You absolutely don't need to disclose that you're taking medication. Simply make specific, straightforward requests that any restaurant can accommodate: "Can I get that grilled instead of fried?", "Dressing on the side, please", "Could I get a half portion?", or "I'd like the lunch size even though it's dinner time." Most servers accommodate these simple requests without question or comment. If someone asks why you're eating differently or making special requests, simple non-medical responses work perfectly: "smaller appetite lately," "trying to eat lighter," "doctor's recommendation to watch portions," or simply "this is what works for me."

The Bottom Line

Eating at restaurants on GLP-1 medications is absolutely possible—and can be enjoyable—with the right approach.

Your restaurant success formula:

1. Choose wisely: Pick restaurants with customizable options and lean proteins
2. Order strategically: Grilled proteins, vegetables, small portions, modifications
3. Eat slowly: Put your fork down, engage in conversation, stop at satisfied
4. Avoid triggers: No fried foods, heavy sauces, large portions, or carbonation
5. Don't apologize: Make requests confidently—it's your meal, your body

Remember: restaurants are about social connection, celebration, and convenience—not about eating maximum food. You can fully participate in these experiences while honoring your health goals and medication effects.

With practice, restaurant ordering on GLP-1s becomes second nature. You'll know what works, what to avoid, and how to navigate any menu confidently.

Ready to Simplify GLP-1 Nutrition?

Save restaurant meals for special occasions and let us handle your everyday nutrition:

• Explore Our Meal Plans – Restaurant-quality meals with perfect portions for GLP-1 users. Delivered fresh to your door.
• Build Your Custom Plan – Choose from 150+ options to create your perfect weekly menu.

Read More GLP-1 Guides:

• Ultimate GLP-1 Diet Guide – Complete nutrition resource
• 7-Day GLP-1 Meal Plan – Full week of balanced meals
• How to Prevent Muscle Loss on GLP-1s – Protect lean mass during weight loss
• GLP-1 Snack Ideas – 25+ high-protein snack options

---

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your diet or alcohol consumption, especially while taking prescription medications like GLP-1 agonists.