Valentine's Restaurant Guide: High-Protein Menu Choices
Going out for Valentine's dinner? Great! You can absolutely enjoy a beautiful restaurant meal while supporting your protein goals. Here's your complete guide to high-protein ordering at any type of restaurant.
The Restaurant Strategy
The key to dining out while staying on track isn't restriction - it's strategy. When you know what to look for, you can enjoy any restaurant confidently.
The simple formula: Protein-focused main + protein-rich appetizer or side = satisfied and on track
Steakhouse
The easiest cuisine for protein! Almost everything on the menu works.
Best Protein Choices:
- Filet mignon (6 oz): 45g protein
- Ribeye (8 oz): 50g protein
- Grilled salmon: 40g protein
- Lamb chops: 35g protein
- Shrimp appetizer: 20g protein bonus
Pro tips:
- Ask for extra vegetables instead of the starch
- Start with shrimp for a protein boost
- Skip the bread basket or take just one piece
Italian
Italian restaurants can be tricky with all those carbs, but great options exist!
Best Protein Choices:
- Chicken piccata: 40g protein
- Seafood linguine: 35g protein
- Veal marsala: 35g protein
- Grilled branzino: 40g protein
- Caprese salad (add chicken): 30g protein
Pro tips:
- Look for "secondi" or main courses rather than pasta dishes
- Ask for protein to be added to salads
- Choose tomato-based sauces over cream-based when having pasta
Asian (Japanese, Chinese, Thai)
Asian cuisines offer fantastic protein options if you know where to look.
Best Protein Choices:
- Sashimi platter: 35-40g protein
- Grilled teriyaki salmon: 40g protein
- Thai basil chicken: 35g protein
- Kung pao chicken: 30g protein
- Edamame appetizer: 17g protein bonus
Pro tips:
- Start with edamame for extra protein
- Sashimi is pure protein with minimal extras
- Stir-fries with extra protein are often available
- Ask for sauce on the side to control sodium
French
French restaurants often feature excellent protein-focused dishes.
Best Protein Choices:
- Duck breast: 35g protein
- Lamb chops: 40g protein
- Sole meunière: 35g protein
- Beef bourguignon: 35g protein
- Moules (mussels) appetizer: 20g protein bonus
Pro tips:
- French proteins are often simply prepared and high quality
- Mussels are an excellent high-protein starter
- Ask for vegetables sautéed in olive oil instead of butter-heavy preparations
Mexican
Get past the chips and you'll find plenty of protein-rich options.
Best Protein Choices:
- Carne asada: 45g protein
- Grilled chicken fajitas: 40g protein
- Fish tacos (3): 30g protein
- Shrimp ceviche: 25g protein
- Black bean soup: 15g protein bonus
Pro tips:
- Fajitas without tortillas are essentially a protein and vegetable platter
- Ask for extra guacamole - healthy fats!
- Beans add protein; rice doesn't
General Tips for Any Restaurant
- Look at the menu ahead of time: Most restaurants post menus online. Plan your order before you go
- Start with protein: A protein-rich appetizer (shrimp, mussels, tartare) adds to your total
- Don't be afraid to ask: "Can I get extra chicken on that?" "Can I substitute vegetables for the pasta?"
- Share dessert: If you want something sweet, split it - you'll be satisfied with a few bites
- Enjoy yourself: One meal doesn't make or break your nutrition. Relax and enjoy the experience
The Most Important Tip
Valentine's dinner is about celebration, connection, and joy. Don't stress so much about perfect nutrition that you forget to enjoy the experience. Make smart choices where you can, and let go of the rest. One beautiful meal with someone you love (including yourself!) is part of a healthy, balanced life.
Quick Reference Card
Save this for easy reference:
- Steakhouse: 45-50g protein (any grilled meat)
- Italian: 35-40g protein (chicken/fish mains)
- Asian: 35-40g protein (sashimi, grilled fish)
- French: 35-40g protein (duck, lamb, fish)
- Mexican: 30-45g protein (grilled meats, fajitas)
Add an appetizer (shrimp, edamame, mussels) for an extra 15-20g protein boost!