Eating out on a plant based diet

If you are new to plant based eating you may be worried your days of eating out are going to be really limited. Well you will be pleasantly surprised you can find options at most restaurants these days. Below are a few options at various types of restaurants. Depending on how strict you are about your plant based eating its important to ask about ingredients because not everyone is aware of what products contain non-plant based ingredients. If you find a plant based option you love remember to tell the restaurant and continue to go back and support them so they keep the options on the menu!

Breakfast Options

1. Oatmeal can usually be found at most restaurants. Be sure to clarify there isn’t any milk or butter added to the oatmeal.

2. If oatmeal isn’t your thing there is always toast with jelly, side of fruit and if you are lucky they might have a plant based milk option.

3. Fruit smoothies or smoothie bowls are other options. Make sure to clarify all the ingredients as some restaurants use pre-made mixes and cannot remove certain unwanted ingredients. Sometimes they might add dry milk powder and/or whey protein powder to their mixes.

Lunch and Dinner Options

1. Veggie burgers are one of the most common plant based options. If there is an in house made option, definitely try it. These are usually some of the tastiest veggie burgers.

2. Portobello sandwich/burger

3. Salads are usually always available but you will probably have to customize them by removing cheese and selecting an oil/vinegar based salad dressing. Remember to add extra beans to the salad if available.

Thai Food

1. Coconut soup

2. Curry dishes

3. Fried rice

4. Noddle dishes

   Note: Often times fish sauce, chicken broth and/or eggs can be added to many dishes that appear vegan or vegetarian so be sure to ask. Thai food is also a good place to get the plant based protein tofu.

Chinese Food

1. Vegetable steamed dumplings

2. Vegetable chow mein

3. Tofu main dish. With most entrees you can replace the meat with tofu.

4. Vegetable fried rice, ask for no eggs.

   Note: Be sure to ask if fish sauce has been added to any dish or sauce.

Mexican Food

1. Vegetable fajitas with guacamole, salsa and add a side of beans.

2. Bean burritos with grilled vegetables, rice, guacamole and salsa.

3. Taco salad, hold the meat or chicken and add extra beans.

   Note: Ask what the food is cooked in and what is added to the beans and grilled vegetables. Lard or chicken broth can sometimes be added to these foods.

Japanese/Sushi/Ramen

1. Vegetarian ramen

2. Vegetables rolls

3. Tofu many different ways… in rolls, fried, wrapped, steamed, tempura.

Italian/Pizza

1. Eggless pastas with marinara sauce

2. Minestrone soup

3. Pasta e Fagioli

4. Pizza: Hold the cheese, add spices such as red pepper flakes and add lots of veggies. Some restaurants may butter the crust.

Mediterranean

1. Falafel sandwich

2. Hummus and pita with side salad

3. Greek salad, hold the feta and add extra chickpeas

4. Lentil soup