"salad is not a food!"
wha-what? I still wonder what they think salad is.
One of my favorites was a vegetarian co-worker who was drinking a Diet coke and eating Fritos and a hostess cupcake told me that the grassfed steak on my salad would give me colon cancer. I looked at her lunch and then at mine and said "that is a risk I am willing to take."
Now it does not consider sugar LOL so that would need to be something that was asked about... But at least they can help narrow down the wheat, gluten, soy, milk, peanuts fairly easily... So that way when could get a better idea of what you may want and then talk to them about the sugar.
Keep us posted on how it goes. I am on day 4 and have not eaten out yet, there is a McAlisters near me where I usually meet up with friends once a month, so I am interested to see what they have to say.
I'm posting again, since it seems there were a bunch of unanswered questions on this thread.
PRE-WORKOUT, you want a small portion of protein and fat. minimal carbs, because the goal here is just to signal to the body that it is ok to start burning fat, not give the body easy carbs that it will use instead. When you start to become more flexible in what energy you use for exercise (the body fat vs. carbs you just ate) you will find endurance and performance improve dramatically, even if you don't need to use fat/lose weight. This recommendation is for everyone.
POST-WORKOUT, you want a larger portion (1/2 palm to a palm) of protein, and optionally something carby (and glucose filled), like sweet potato, and minimal fat. This is intended to restore muscle glycogen and build new tissue in the window right after your workout when muscles are primed and particularly receptive to taking it up. This helps recovery as well. As Tom mentioned, if you feel good with just protein, that's ok. Glycogen will get restored as the day goes on and you eat your meals, but some people feel A LOT better if they get a hit of carbs right then. Rule of thumb would be: if you are trying to lose weight and feel good without post-WO carbs, then skip them. If you are trying to maintain or gain weight/and or you need carbs post-WO to feel good, then eat those. Always eat the protein.
oh and the reason for low fat postWO is to get these foods digested as quickly as possible. Fat slows digestion, which is usually good, but not in this case.