Being away from home doesn't mean poor food choices
A 25-page field guide with the exact orders that hold up at Chipotle, Chick-fil-A, Starbucks, the airport, the gas station, and 7 kinds of sit-down restaurants. Lead with protein. Know the numbers. Stay on plan.
Name and email. The PDF lands in your inbox in under a minute.
You eat out 4 or 5 times a week. The scale knows it.
Client dinners. Airports. The drive-thru between meetings. Pizza night with the kids. Nobody plans to overeat at any of them. You are ordering blind, and the menu is built to win.
Five chips with queso is 200 to 250 calories before your meal shows up.
The chip bowl, the bread basket, and the margarita do more damage than the entree.
A burrito tortilla alone is 320 calories. The bowl is the same meal without it.
Small swaps at the counter add up to a full meal's worth of calories by Friday.
A Frappuccino runs 400 to 500 calories. An Americano runs 11.
Coffee stops are where a good day goes sideways without you noticing.
A large pepperoni pizza is 2,300 to 3,000 calories. It is always around.
Parties, holidays, Friday night with the family. You need a plan for it.
One playbook for every place you eat
Each section gives you the rules, the calorie traps, and 3 orders to pick from. Open it in the parking lot and order in 30 seconds.
General guidelines
Make it a decision, not an accident. Read the menu before you go. Manage the portion. Watch the alcohol. Hunger is not an emergency.
Mexican, Asian, Italian, Indian, Greek, Thai, American, sports bar
Know the numbers on queso, guac, naan, and yum yum sauce. Then pick from the top orders for each cuisine.
Chipotle, Subway, Starbucks, Panera, Chick-fil-A
Go-to order cards with calories, protein, carbs, and fat. Subs ranked by protein. Coffee orders under 100 calories.
Airport, gas station, buffets, parties, pizza
What makes it through TSA. The eat more, eat some, eat less chart for the gas station. The plate blueprint for any party.
Chipotle salad, steak
Double fajita veggies, mild and medium salsa · 26g P · 20g C · 6g F
Chipotle salad, chicken
Double fajita veggies, mild and medium salsa · 37g P · 20g C · 7g F
12ct Grilled Nuggets, Chick-fil-A
38g protein, 2g carbs, 4.5g fat
Order like this
"I'll have the 6 oz filet with double veggies on the plate. No butter, no oil on any of it. Thank you."
Look it up. Log it. Build your day around it.
The guide gives you the numbers so the restaurant cannot surprise you. You decide before you sit down whether this meal is on plan or a planned break. Both are fine as long as you chose it.
Pick your protein first. 4 to 6 oz of chicken, fish, lean steak, or shrimp.
Dip and stab the dressing. Same flavor on every bite, a fraction of the fat.
Order first. The table swings your choice if you wait.
The road did not stop them
Ryan, 4 months
Travels for work and eats out on the go most of the week. Dropped 45 lbs without giving up restaurants. Driven For Health episode 86.
Chris, 100 days
Traveled a lot during the program and still lost over 20 lbs in Call To Rise. Driven For Health episode 117.
Client screenshots coming soon.
I'm Coach Brian Parana
Degree in Exercise Science and Nutrition. 23 years coaching, from a CrossFit gym I owned to an Olympic silver medalist and a CrossFit world champion. Today I coach men in their 40s and 50s who run businesses and eat most of their meals away from home.
My wife Amber and I have 4 kids, and we have eaten our way through all 50 states and 4 continents. Every order card in this guide is one I have used in an airport, a client dinner, or a gas station at 9 pm. This is my field guide. Now it is yours.
Rome, with Amber and all 4 kids. Trevi Fountain, one of the 4 continents so far.
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Coach Brian Parana · The Call To Rise · All rights reserved
Coach Brian Parana provides nutrition and fitness coaching, not medical advice. Talk with your doctor before making changes to your diet or exercise, especially if you have a health condition or take medication.