From Plant to Plate: Tips for Plant Based Living

One of the most common concerns for those newly transitioning to a plant based diet is what to do when faced with eating in restaurants. Those that have never had any experience with any type of plant based diet may feel completely lost at their once favorite restaurants staring at their once go to menu item of choice. But, don't fret! Plant based eating while out is not as hard as you might think if you follow these simple tips:

7 Tips for Plant Based Restaurant Eating:

If possible, choose a vegan, vegetarian, or vegan / vegetarian friendly restaurant - Depending on the occasion or the person you are dining with, you may be able to dictate the restaurant that you dine at. There are several IPhone / Android apps, both free (VegMan) and paid (VegOut, shown in the pic), that will recommend any known vegan or vegetarian restaurants near your location (using GPS location tracking on your phone). No smartphone? No problem! Similar information is available online on sites such as www.happycow.com and www.vegdineout.com
Know the menu before you go - If you can't choose the restaurant yourself, but know in advance where you'll be going, take some time to review the menu online before you go. Most restaurants have not only menus available online, but also allergen information. Dishes with meat, poultry, or fish are typically not difficult to spot, while dairy and eggs can be more challenging; however, since these are two of the big, legally mandated allergies in the US, you can spot non-plant based items by checking to see if they are labeled with allergy warnings for dairy or eggs. Here's what an allergen guide looks like from a commercial chain restaurant. You can even print the allergen info to take with you to the restaurant, just in case you need to double check an item.

Don't be afraid to ask questions - The servers are there to
help; they work off tips, so they want you happy! If you're curious about an item, ask your server. If they don't know, they will, if they are a good server, have no problem checking with the kitchen. If you are concerned that you will be a bother or be faced with an annoyed servers, you may find it easier to allude to allergies as the reason for your avoidance. Restaurant staff will be even more inclined to assist you with getting accurate
information when they are concerned that you may become ill if ingesting certain ingredients!
Check for house specialty menus, even in chain restaurants - Restaurants can vary by location, and depending on your area's market, some stores may create vegetarian menus, which should have items for selection that can be made sans cheese to become vegan dishes. You would be surprised where vegetarian, and even gluten free, menus are popping up these days.
Avoid common items where non-plant based ingredients may hide - If you haven't been able to review the menu and don't want to rely on the wait staff, stick to avoiding common non-plant based foods and dishes. Creamy sauces, breaded fried items, breads and baked goods (although this is definitely one worth asking about because MANY breads are vegan), re-fried beans at Mexican restaurants, Indian food cooked traditionally with ghee, coffee beverages such as those at Starbucks, fresh pastas, beef broth based soups, and, surprisingly, most veggie or black bean burgers to name a few common ones. If you are into cooking, then this may be easier since you have a basic idea of what's "usually" in dishes.
Go for simply ingredient dishes or plain sides - In conjunction with step 4, you can gravitate toward simply, few ingredient items - green salads, any vegetables requested without butter, most pastas (as long as not fresh), vinaigrette salad dressings. If the dish you've ordered only has a few ingredients, then it's easier to make sure all the ingredients are plant based.
Modify or substitute certain ingredients - At most restaurants, turning a dish plant based is as simply as requesting to have one ingredient omitted or substituted with a plant based option. At your favorite Mexican restaurant, substitute black beans for any burrito or tacos that normally have meat. Request pastas or salads without meat, or if a tofu option is available You may still have to pay full price even if you are ordering a a chicken salad without the chicken, but in a pinch, at least you would be able to eat something plant based.
When all else fails, carry snacks and enjoy the socializing - If you are fearing the worst, throw a few almonds in a baggie, grab a green smoothie to go, or munch on an apple on the way there. Once at the restaurant, focus on enjoying the company, rather than the food! ;)