How to Get in Shape in Orange County Without Giving Up Restaurants
- David Cozzens
- 2 days ago
- 11 min read
Dining out while staying fit is possible with the right approach. Here’s how you can enjoy Orange County’s vibrant food scene without compromising your fitness goals:
Smart Menu Choices: Opt for grilled, baked, or steamed dishes. Avoid fried, creamy, or breaded options.
Portion Control: Use the half-plate method - box up half your meal when it arrives or share dishes with others.
Custom Orders: Request sauces and dressings on the side, swap fries for veggies, or choose whole-grain options.
Healthy Restaurants: Explore spots like Urban Plates in Irvine, O SEA in Orange, or Earth Bowl Superfoods in Laguna Hills for nutrient-packed meals.
Balance Fitness and Dining: Pair smarter eating habits with a tailored fitness program, like Train with Dave, for optimal results.
What To Eat When Eating Out: Healthy Food Options | Nutritionist Explains | Myprotein
Making Healthier Menu Choices
Navigating a menu wisely can help you cut calories without giving up flavor. The key is spotting words that hint at lighter preparation methods while steering clear of those that signal extra fat or sodium. Once you crack the code, you’ll be able to make smarter choices, whether you’re indulging in seafood by the Newport Beach coast or grabbing a casual bite in Irvine. Let’s break down how to read menus for healthier options.
How to Read Menus for Healthier Options
Pay attention to how dishes are prepared - this can reveal a lot. Look for terms like grilled, baked, steamed, poached, roasted, light, fresh, fit, or skinny. These often indicate fewer added fats and calories. Restaurants serving Japanese, Mediterranean, or Vietnamese cuisine often rely on these cooking methods for their meals.
On the flip side, avoid dishes described as fried, crispy, breaded, stuffed, creamed, pan-fried, scalloped, or au gratin - these typically involve heavy amounts of butter, oil, or cream. When it comes to soups, broth-, vegetable-, or tomato-based options are better bets than cream-based ones. For proteins, lean choices like skinless chicken, fish, tofu, or cuts of beef such as top sirloin or top loin are excellent picks[5][6].
"If I know I'm going to go out to a restaurant, I ask myself, 'Are they going to have a salad, a side of broccoli, or a fruit bowl?'" – Katherine A. Zeratsky, RDN, LD, Mayo Clinic[6]
Now that you know how to spot lighter options, let’s highlight some common calorie traps to watch out for.
Common High-Calorie Foods to Skip
Sometimes, labels like "healthy" can be misleading. Words such as artisanal, sustainable, locally sourced, grass-fed, and gluten-free don’t necessarily mean low-calorie or low-fat[7]. For instance, Consumer Reports revealed that in February 2019, the Outback Steakhouse Steakhouse Salad had 910 calories - 160 more than an 8-ounce center-cut sirloin paired with grilled asparagus and a baked sweet potato, which totaled 750 calories[7]. Similarly, the Sweetgreen Harvest Bowl contained 695 calories, 38 grams of fat, and 955 mg of sodium[7].
Some restaurant staples, like cheeseburgers or spaghetti and meatballs, can range from 900 to 1,300 calories[6]. Don’t overlook liquid calories either - alcohol contains 7 calories per gram, and cocktails often include calorie-heavy mixers like sugary juices or coconut milk. It’s worth noting that about one-third of Americans’ total calorie intake comes from meals eaten outside the home, with processed and restaurant foods accounting for 71% of dietary sodium[7].
Here’s a quick comparison to help you make swaps:
Instead of: | Choose: |
Bacon, sausage, or fatty meats | Skinless chicken, fish, or lean sirloin |
White bread, rice, or pasta | Whole-wheat or whole-grain versions |
Cream-based or cheese soups | Broth-, vegetable-, or tomato-based soups |
French fries or chips | Baked potato or side salad |
Sour cream or queso | Guacamole or pico de gallo |
Soda or sugary cocktails | Seltzer, water with lemon, or diet soda |
By keeping these tips in mind, you can make smarter decisions and even customize your meal to suit your needs.
How to Customize Your Order
Don’t hesitate to ask for changes - most Orange County restaurants are happy to adjust dishes. Request that your food be grilled, steamed, roasted, or baked instead of fried or breaded[8]. Ask for sauces, dressings, gravies, butter, and cheese on the side so you can control how much you use. Swap calorie-heavy sides like fries, mac and cheese, or mashed potatoes for steamed veggies, a side salad, or fresh fruit.
You can also request a lettuce wrap instead of a bun or opt for corn tortillas over flour tortillas. Boost flavor with simple additions like lemon juice, vinegar, herbs, spices, or hot sauce[8]. Depending on your goals, you might prioritize lean protein for muscle building or load up on greens to reduce calorie intake[8].
"For any meal, you'll want to fill half your plate with veggies, a quarter with lean protein, and a quarter with starch." – Melissa Mitri, RDN, owner of Melissa Mitri Nutrition[5]
Drinking a glass of water before eating can help you feel fuller and reduce how much you eat[5]. Another smart move? Check the menu online before heading out, so you can plan your meal without feeling rushed or pressured.
Managing Portion Sizes at Restaurants
Dining out in Orange County often comes with oversized portions - many entrées pack in around 1,000 calories, making it easy to stray from your fitness goals[9]. But here's the thing: you don't need to clean your plate to enjoy your meal. With a few practical strategies, you can manage portions effectively while still savoring the experience.
The Half-Plate Method
One simple trick? Ask for a to-go box as soon as your meal arrives. Pack away half of your food before you even start eating[10]. This move not only slashes your immediate calorie intake but also provides you with a ready-made meal for later. Some Orange County restaurants even offer to box up half your meal in the kitchen if you request it when ordering[11].
"Make a deal with yourself that you'll order what you want, but eat no more than half. Take the rest home, enjoy it as leftovers and savor your portion of that restaurant meal right now." – Katie Ferraro, MPH, RDN, Consultant Dietitian[10]
By boxing up part of your meal right away, you’re less likely to overeat since the extra food is already out of sight[12]. It’s a practical way to enjoy your favorite dishes without overindulging.
Eating Slowly and Paying Attention
Did you know it takes about 20 minutes for your body to signal that it’s full[4]? Slowing down while you eat can make a big difference. Try putting your fork down between bites and chewing each bite thoroughly. This isn’t just about eating slower - it’s about fully enjoying each mouthful and giving your body time to catch up.
Splitting Meals with Others
Sharing your meal is another easy way to keep portions in check. Splitting an entrée with a friend naturally reduces how much you eat[12]. Alternatively, you could order an appetizer as your main course or opt for a couple of smaller, healthier starters instead of a large entrée[5].
Dining in a group? Places like Irvine or Laguna Hills often have menus perfect for sharing. Order several small plates for the table so everyone can sample a variety of dishes without overdoing it. These thoughtful strategies let you enjoy Orange County’s diverse dining scene while staying aligned with your health goals.
Health-Focused Restaurants in Orange County
Enjoying a great meal while staying on track with your fitness goals is easier than ever in Orange County. These restaurants focus on nutrient-packed dishes, portion control, and transparency, proving that healthy eating doesn’t have to mean compromising on flavor or the joy of dining out.
Health-Focused Restaurants in Irvine
Irvine stands out as a hotspot for health-conscious dining, offering a variety of options that cater to different dietary preferences and fitness goals.
Everyday Eatery brings a taste of New Zealand with a menu full of vegetarian and gluten-free choices. Their Morning Market Scramble, loaded with zucchini, kale, and tomatoes, is a protein-packed breakfast option that fits perfectly into a balanced diet[2]. Plus, you can tweak portion sizes to match your nutritional needs.
Greenlife Fit Foods is a haven for fitness enthusiasts. Their menu features protein-rich meals like pancakes, smoothies, and pre-portioned "protein plates" that make it easy to hit your daily macros[2].
Urban Plates offers a cafeteria-style experience where you can see exactly what you’re getting. With options like grass-fed steak and a variety of plant-based sides, this spot makes healthy eating straightforward. Entrées typically range from $10 to $18, making it both transparent and budget-friendly[1].
Pokeworks is a go-to for post-workout meals. Their poke bowls are loaded with lean proteins and fresh veggies, and you can customize everything from the base (try swapping white rice for brown rice or greens) to the protein portions[3].
Health-Focused Restaurants in Orange
The city of Orange, particularly its Old Towne area, also boasts a range of health-focused dining options.
Green Tomato Grill is a fast-casual favorite known for customizable meals. Their ahi tuna poke bowls, made with brown rice and lean proteins, are both satisfying and nutritious, with prices typically between $9 and $16[1].
O SEA specializes in high-quality, responsibly sourced seafood. With a stellar 4.9/5 rating on OpenTable and accolades from the LA Times as "Best Seafood Restaurant in Orange County", their menu features dishes like salmon ceviche and tuna poke - both packed with protein and healthy fats[13].
The Peel Craftbar & Kitchen offers a seasonal, farm-to-table menu. Their chef-driven dishes are crafted with fresh, nutrient-dense ingredients that change throughout the year, keeping things exciting and wholesome[2].
Health-Focused Restaurants in Laguna Hills
Laguna Hills contributes to Orange County’s healthy dining scene with spots that emphasize fresh, scratch-made meals.
Ironwood, Cellar.Craft.Cook is a standout, boasting a 4.7/5 rating on OpenTable from over 3,000 reviews[14]. Their menu focuses on seasonal, scratch-made dishes featuring high-quality meats, seafood, and produce grown in their own garden.
Earth Bowl Superfoods is perfect for those with muscle-building goals. Their build-your-own bowls let you load up on lean proteins and pair them with complex carbs like quinoa or sweet potatoes for a balanced, high-protein meal[3].
Nick the Greek serves Mediterranean-inspired bowls packed with lean proteins, healthy fats, and wholesome grains. Whether you’re looking to build muscle or maintain your weight, their kabobs and bowls provide energy without unnecessary calories[3].
For even more options, check out Sweetgreen for customizable, plant-forward salads or Flame Broiler for simple, budget-friendly rice bowls with lean proteins. Both are great choices for healthy, flavorful meals across Orange County.
Combine Dining Out with Train with Dave In-Person Training
Making smart dining choices is just one piece of the puzzle. Pairing those choices with a fitness program tailored to your needs can take your results to the next level. Train with Dave’s in-person training programs are designed to complement your eating habits, even when dining out. Their approach helps you include restaurant meals in your weekly nutrition plan without throwing off your progress[15].
Personalized Workout and Nutrition Programs
Every program at Train with Dave is customized to align with your goals. Their trainers, who are exercise physiologists with in-house nutrition certifications, guide you on meal timing strategies. For example, they’ll show you how to use high-carb restaurant meals to fuel intense workout days and focus on protein-packed options during rest days. Plus, you’ll have access to a proprietary app where you can log restaurant meals and get real-time updates on your daily macros[3].
"Each Personal Training program is not only customized towards your goals, but is created to fit your lifestyle."David Cozzens, Owner[15]
The results speak for themselves. In July 2016, Steven, a client working with David Cozzens, dropped to 13% body fat while gaining 18 pounds of muscle in just four months[15]. More recently, in February 2026, another client at the Orange location lost 17 pounds of body fat and gained 4 pounds of muscle in only two months while training with Anthony[16]. With over 1,000 5-star reviews and the title of "Best Personal Training in Orange County" for four straight years (2022–2025)[15], Train with Dave continues to deliver outstanding results.
Starting your journey is simple, beginning with a one-on-one consultation.
Free Consultation Benefits
Your fitness journey kicks off with a complimentary 45-minute consultation. This session includes a thorough goal assessment, a science-backed explanation of your personalized plan, and strategies to address lifestyle challenges like frequent business lunches or dining out with friends[15]. Trainers also teach practical tools, such as using your palm to estimate 3–4 ounces of protein or a cupped hand for grains when nutritional information isn’t available[3].
3 Orange County Locations
With locations throughout Orange County, Train with Dave offers in-person support no matter where you dine. Facilities are located in Irvine, Orange, and Laguna Hills. The Orange location, at 303 E. Katella Ave, boasts a perfect 5-star Yelp rating from 382 reviews as of February 2026[16]. Across all locations, trainers provide personalized guidance, including tips for customizing meals at popular spots like Sweetgreen, Pokeworks, and Flame Broiler[3]. The company also maintains a 100% recommendation rate on Facebook from 19 reviews[17].
Train with Dave makes it easy to stay on track, combining expert fitness coaching with practical nutrition advice tailored to your lifestyle.
Conclusion
Staying fit while enjoying Orange County's vibrant restaurant scene is all about balance. With the right strategies - like reading menus carefully, customizing orders, managing portions, and choosing health-conscious spots such as CUCINA enoteca and Urban Plates - you can maintain your fitness goals without feeling deprived.
Consistent habits matter more than occasional splurges. Use simple portioning tricks, like measuring protein with the size of your palm or carbs with a cupped hand, when nutritional details aren’t available. Don’t hesitate to ask for adjustments, like dressing on the side or swapping fries for extra veggies, to make your meals work for you.
For even better results, combine these dining strategies with personalized training from Train with Dave. Their certified exercise physiologists design custom macro plans tailored to your workout intensity, stress levels, and sleep patterns. Whether it’s aligning high-carb meals with intense training days or focusing on protein during rest days, their approach ensures your meals fuel your fitness goals. Everything is tracked through their app, giving you real-time feedback and accountability.
With three convenient locations in Irvine, Orange, and Laguna Hills, Train with Dave offers expert guidance that fits seamlessly into your lifestyle. Start with a complimentary consultation to create a plan that supports your fitness journey while letting you enjoy the foods and experiences you love. Sustainable results are within reach when smart dining meets professional support.
FAQs
How can I estimate macros when restaurants don’t list nutrition info?
If nutritional information isn’t provided, you can estimate macros using simple portion-size guides, like comparing food to the size of your hand or sections of a plate. Another approach is to look up similar dishes from apps or chain restaurants that provide calorie details, then adjust for differences like sauces, toppings, or portion sizes. It’s okay to have a margin of error around 10-20%; the key is maintaining consistency rather than striving for absolute accuracy when eating out.
What are the best ways to handle oversized portions when eating out?
When dining out, managing oversized portions can be tricky, but there are easy ways to stay on track. One approach is to divide your meal in half as soon as it arrives - this helps prevent overeating. Another option? Share a dish with a friend or pack up half to enjoy later. These simple habits let you savor your meal while keeping portion sizes in check and supporting your fitness goals.
How do I fit restaurant meals into an in-person training plan with Train with Dave?
You can still relish restaurant meals while sticking to your goals with Train with Dave. The key is making thoughtful choices: go for grilled or steamed dishes, focus on lean proteins and vegetables, and swap out calorie-heavy sides for lighter options like salads. To manage portions, consider sharing a meal or taking leftovers home. Checking the menu ahead of time can also help you make decisions that align with your fitness plan. Combine these habits with regular in-person training sessions to stay on track toward your objectives.
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