First, let’s get something out of the way:

• You’re not bringing Tupperware to client dinners.
• You’re not tracking macros on a transatlantic flight.
• You’re not weighing steak at a business lunch.

And you shouldn’t have to.

Because eating out—whether it’s with clients, coworkers, or your family—isn’t the problem.

It’s how most execs respond to the chaos that keeps them stuck.

They swing between two extremes:

• “Screw it, I’m already off plan”
• Or “I’ll just fast all day and figure it out later”

Both are trash strategies.

You need a third option:

The Real Strategy: Structure Without Obsession

Here’s what my most successful clients do:

They follow what I call the 3-Plate Rule.

It works at steakhouses, sushi spots, airport lounges, and Italian joints.

It doesn’t require tracking.

And it works 5 nights a week, if it has to.

The rule is simple:

• 1 plate (starter) with a clear protein source
• 1 plate (entree) with protein, veggies or fiber-heavy sides
• 1 plate (optional): dessert or alcohol

You don’t have to finish everything.

But you also don’t have to explain anything.

It feels normal. Because it is.

But What About Portions?

Stop worrying about perfection.

The goal isn’t to lose 3 lbs overnight.

The goal is to not gain 3 lbs every week just because you’re eating out.

A steak, some grilled asparagus, and a glass of red? That’s a win.

A poke bowl with half the rice, double the tuna, and some edamame? Also a win.

When you stack small wins like that over 6–8 weeks, your belt fits better.

Your labs look better.

And you don’t feel like you’re back to square one—or worse—on Monday morning.

Want to Steal the Rule?

I put together a one-page guide that breaks it down:

The 3-Plate Rule Cheat Sheet. What to eat, how to order, with concrete examples—organized into a neat one-pager you can pull out every time you eat out for quick reference. (No weird stuff, it’ll look like you’re checking a message.)

Respond to this email with “3-Plate Rule” and I’ll send it your way.