At the Office, Eating Out, & On the Road


Eating Out

We don’t expect you to use all of these suggestions but do try to find a few that work for you. One big advantage of The Full Plate Diet is its infinite flexibility—that’s what makes it sustainable. You might already be doing some of these things. If so, keep up the good work. Onward, to slimming down and looking great!

Lunch at the Office

 Eat a high-fiber breakfast at home and you’re happily on your way to 40 grams of fiber. Dinner will be a breeze. The trick is lunch. You can carry portable fiber foods, pack a brown bag, or make a quick and easy fiber meal in the kitchen at work.

 Office Kitchen

 Many companies have a lunchroom with a refrigerator and microwave—not much, but enough to prepare a high-fiber meal or snack. Do you want a blender for making smoothies? Ask the boss if you can bring your own. And don’t forget to drink plenty of water throughout the day. Most people get dehydrated at work, and thirst makes you eat too much.


 In chapter 4 we mentioned the advantage of having friends join you on The Full Plate Diet—you can find new favorite foods together, give each other encouragement, and watch the pounds melt away. Talking makes you eat slower, and when you eat slower, you eat less.

Brown Bag

Bringing lunch from home gives you complete control of your fiber intake. If you eat plenty of fiber at lunch you’ll be less hungry at dinner. The earlier you eat your calories, the more time you have to burn them before going to bed. Eat late and you’ll add weight.


 The office is littered with tempting foods that have no fiber but are loaded with calories and chemicals that will make you unhappy. When a well-meaning friend brings a big box of donuts—Stop, Challenge, and Choose. Quick. Take a bite of an apple or a banana and feel that temptation fade.

Birthday bashes and company parties are kneedeep in fattening foods. If you can’t find any fiber and you want to be part of the party, just eat smaller portions and don’t feel guilty. There will be other times for you to get your fiber. The secret is to minimize your portions. Remember, a tiny portion carries the same flavor as a big bite. Take the edge off by eating a high-fiber food before the party, such as fresh fruit, veggies, or a big salad.

Restaurants A restaurant menu isn’t a problem, but a puzzle to be solved. And the prize for solving the puzzle is a slimmer, sexier you. There’s always at least one high-fiber food on every menu, and some menus are simply loaded with them. When you’re having a meal with a client or a group of friends, the temptation is to “join the crowd” when you order. This is a great time to—


On the Road

Business travel means eating at restaurants, so keep the tips above in mind. When flying, take food with you. Take another look at the Most Portable Fiber Foods in this chapter. It’s easy to put something good in a resealable plastic bag or plastic container and slip it into your briefcase. Not only will it taste better than airplane food, it’s better for your figure. Airports are full of get-fat snacks: candy bars at the newsstands, aromatic cinnamon rolls, giant pretzels, ice cream. It’s like a carnival. But things are slowly changing, and if you pay attention you may notice healthy fiber foods are available also. This is a wonderful time to Stop, Challenge, Choose—go for something you find that is healthy, or pull out your portable fiber food. When driving, plan ahead by doing a restaurant search for places that promise options. In a pinch, let the “home cooking” restaurant fix you a vegetable plate instead of going to that burger place or fried chicken joint. The key to eating on the road is a high-fiber breakfast. Most restaurants offer oatmeal, muesli, and other healthy grain dishes. Add some fresh fruit and you’re off to a great start. Onward!


About The Full Plate Diet

Solo family practitioner for 35 years, encompassing all aspects of primary care including obstetrics, newborn care, pediatric and adult medicine. Practice setting has included ambulatory as well as inpatient hospital critical and non-critical care. Concierge house-call medical practice from 2006 - 2016 in Sedona, Arizona. Lifestyle medical practice with emphasis on nutrition, physical fitness, stress management, health coaching, and behavior change medicine.

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