Guide · Food and modes · 2 min read

Eating out and at gatherings

By the CalJab team, with sources · Last reviewed October 21, 2026

Restaurant meals are often higher in calories, fat and salt than meals at home, and the portions are bigger. ¹ On a GLP-1 medicine you feel full sooner, and vomiting is more likely after a large meal. ²

Before you go

• Look at the menu online and decide before you go, with 1 or 2 back-up choices. ¹
• Ask for a small or children's portion, or for swaps such as salad or vegetables instead of chips. ¹
• Check how dishes are cooked: grilled ones tend to be lowest in fat; battered and deep-fried ones are best avoided. ¹

At the table

• Start with the protein on your plate, so you get enough of it before you're full. ²
• Eat slowly and put your knife and fork down between bites; it helps you notice when you're full. ¹
• Leave what you can't finish. Listen to your stomach when it tells you it's full. ¹
• Choose tomato or vegetable-based sauces over creamy ones. ¹
• Share a rich starter or dessert with someone at the table. ¹
• Drink water or diet soft drinks rather than regular fizzy drinks, juices or milkshakes. ¹
• If you feel sick, skip hot, fried or greasy food. ³

Weddings, buffets and parties

• Offer to bring a dish, such as a fruit salad or vegetable sticks with salsa, so there's something that suits you. ¹
• Go to the buffet once, and stand away from it so you don't graze. ¹
• At a kebab shop, a shish kebab with pitta and salad is a lighter choice than doner. ¹

In CalJab

At a restaurant, tap Add and choose Pick from a menu: photograph the menu and CalJab picks the three dishes that suit your day, based on the protein you have left. In halal or FODMAP mode, dishes that don't fit are left out, and on a gentle day lighter dishes come first. The values are estimates.

If eating out often upsets your stomach, talk to your doctor or a dietitian.

Written by the CalJab team, with sources. It does not replace your doctor's advice. Found a mistake? Write to support@caljab.app.