In todays world, fewer and fewer people have the time to prepare and cook 3-5 meals per day. Instead, most people opt for eating out. Unfortunately, this has contributed to their ever increasing waistline. Eating out for most people usually means eating poorer quality food and more calories. So, how do we eat out and stay or get in shape? Be smart, buy from the right place and research the meals content. This is far more practical than following the next celebrity weight loss routine that you can stick to for a whole 48 hours!


Breakfast: prêt a manger, 2x boiled egg and spinach pot with a packet of naked nuts.

Calories: 517
Protein: 38g
Fat: 37g
Carbohydrate: 8g


Lunch: EAT, tuna salad and an oat fruit slice.

Calories: 605
Protein: 24g
Fat: 17g
Carbohydrates: 45g


Mid-afternoon: Pret a manger, crayfish and avocado salad with an apple.

Calories: 259
Fat: 15g
Carbohydrates: 30g


Dinner: Pret a manger, chicken salad, pumpkin seeds and a banana.

Calories: 531
Protein: 30g
Fat: 37g
Carbohydrates: 22g’s-italian-chicken-salad.aspx



Calories: 1,912
Protein: 108g
Fat: 106g
Carbohydrates: 105g

This is just an example. Adjust portion sizes depending on your sex, goal, activity level and requirements. Obviously, you may not need to buy every meal out. For example, you may eat breakfast and dinner indoors and buy your lunch and a mid afternoon meal out. I hope this gives you some idea on the kind of food you should be purchasing if you want to shrink that waistline. 🙂


Liam Horne | Personal Trainer In Kensington

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