Whether it’s a team dinner, a post-training takeaway, or grabbing something while travelling—eating out can be an inescapable part of everyday life for athletes. And while there’s nothing wrong with convenience or enjoying your food, your choices can make a real difference to your training, recovery, and overall performance.

That’s why we’ve created the FMP Eating Out Guide—to help you make confident, performance-aligned decisions no matter where you’re eating or what your dietary preferences are.

Let’s explore how you can stay well fuelled and on track when eating away from home.

Eating out can impact your performance

When eating out, athletes often give up control over key elements of performance nutrition—ingredients, portion sizes, preparation methods, and meal composition. Many takeaway and resuarant meals are high in saturated fat, added sugars, or salt, and low in many of the nutrients needed to support recovery and performance. But with a few smart strategies, you can still make eating out work for your goals.

General Guidelines for Eating Out

• Be mindful of portions – Serve your takeout meal on a plate if possible, rather than eating from the container. Takeaway containers are deceptive and there is often more in there than meets the eye.
  
• Listen to your hunger – Eat until you feel satisfied, not stuffed. You can always save leftovers for lunch the next day. It’s more of a waste to eat something your body doesn’t need than to finish a meal just because you paid for it.
  
• Add extra protein – Protein in takeaway meals can be on the lower side. The good news? Many menus offer the option to add extra for an additional cost. Boost your intake by choosing to “add extra protein” (meat, chicken, tofu, etc.), or include a side like edamame, a dairy-based smoothie or flavoured milk.
  
• Choose healthier cooking methods – Go for grilled, baked, steamed, braised, or poached over deep-fried or battered
  
• Opt for wholegrains where possible – Choose brown rice, wholemeal wraps, or grain bowls when available, as these are more nutritious options.
  
• Load up on veg – Just like protein, takeaway and restaurant meals are often light on vegetables. If this is the case, add a side salad or extra veg to boost fibre, vitamins, and minerals
  
• Use sauces sparingly – Creamy or high-sugar sauces can add a significant amount of energy to your meal without increasing satiety. Don’t go overboard and ask for sauces on the side if possible, so you can control the amount

Smart Choices, Sorted by Cuisine

We’ve broken down some popular cuisines and food outlets with suggestions to help you stay on track, fuel your body well, and enjoy your food—all at the same time.

Turkish & Middle Eastern

• Grilled chicken or lamb kebab plates with salad and rice. Instead of chips, add a side salad and/or pita bread if you need more carbs
  
• Falafel salad or wholemeal pita with hummus, tabbouleh, and grilled vegetables
  
• Mezze plates can work well too—look for options like dolmades, hummus, lentil patties, and roasted veg
  

Pita Pit & Subway

• Wholemeal pita/sub/wrap or salad bowl with grilled chicken, steak, or tuna. Add extra protein if needed and load up the veggies. Skip processed meats and creamy dressings
  
• Falafel in a wholemeal pita/sub/wrap with plenty of salad, hummus, and a drizzle of vinaigrette
  

Japanese & Poke

• Poke bowl with rice, salmon, tuna, chicken or tofu, edamame, and veg
  
• Brown rice sushi with chicken or sashimi with a side salad
  
• Tofu poke bowl with edamame, seaweed, and vegetables
  
• Vegetarian sushi with edamame
  
• Miso soup or ramen with tofu and vegetables
  

Mexican

• Burrito bowl with black beans or grilled chicken or beef on brown rice with salsa, guacamole, and lots of salad vegetables
  
• Vegetarian, chicken, or beef burrito
  
• Be mindful of sour cream and cheese portions
  

Vietnamese & Thai

• Stir-fry with rice and lean meat or seafood. Choose steamed or pan-fried over deep-fried
  
• Rice paper rolls with chicken or prawns, served with a light dipping sauce
  
• Tofu stir-fry with extra vegetables and rice
  
• Vegetarian tom yum soup or rice noodle salad with tofu or tempeh
  

Italian

• Tomato-based pasta with grilled chicken, beef or lentils
  
• Thin-base pizza with added protein and a side salad
  
• Tomato-based gnocchi dish
  

Indian

• Dishes like jalfrezi, madras, or tandoori chicken with rice and salad
  
• Chana masala, aloo gobi, or daal with brown rice or roti
  
• Add a salad like kachumber for extra crunch and balance
  
• Skip heavy cream-based curries like butter chicken or korma if you’re not in a high-energy phase
  

Supermarket Takeaways

• Hot roast chicken, a grain roll, and a pre-packed salad. Add a yoghurt pouch or flavoured milk for extra protein
  
• Ready-made falafel or hummus with a wrap and salad
  
• Soup pouch (look for high-protein varieties) with snack cans of chickpeas or shredded chicken from the deli
  

Final thoughts

You don’t need to eat perfectly to fuel like an athlete—but you do need to be intentional and consistent. If you’re eating out regularly, making choices that align with your health and performance goals is key.

Download our FMP Eating Out Guide below to take the stress out of decision-making, fuel well, and—equally important—enjoy your food.