Giggling Squid choice #1 (UK Restaurants Healthy Dining series)

Welcome to the first installment of my UK Restaurants Healthy Dining series!

When you’re trying to eat health-consciously while juggling a busy schedule and family life, dining out can be tricky. My goal isn't to tell you to avoid restaurants or order a sad bowl of plain lettuce. Instead, I look at real menus, analyze options, and use reasonable portion control so we can enjoy great food with zero regret.

Recently, my daughter and I went to Giggling Squid. Their menu has detailed calorie count, which is very helpful: https://www.gigglingsquid.com/menu.

Looking through the menu, I placed my order aiming for a lighter, protein-rich combination:

1. Papaya Salad (232 kcal per dish): Spicy, crunchy, and packed with fresh aromatics.

2. Chilli & Basil Stir-Fry with Chicken (300 kcal per dish): A classic savory dish featuring lean protein and herbs instead of a heavy coconut curry.

3. Coconut Rice (401 kcal per dish): Comfort food to balance the spice.

4. Diet Pepsi (2 kcal per can): Low-calorie refreshment.

Here is the honest truth about dining out: even when you choose the "lighter" options on paper, restaurant portions and cooking oils mean the total calories still stack up quickly. I realized early that eating every single bite of my order would push me well over my target energy budget for lunch.

Instead of restricting myself or feeling guilty, I adjusted my portion sizes on the plate:

• Papaya Salad (100% eaten): 10/10! Absolutely loved this. It was fiery, incredibly refreshing, and gave that satisfying crunch without a heavy calorie load.

• Chili & Basil Chicken Stir-Fry (50% eaten): The flavor was average ("so-so"), so it was easy to stop halfway through. Eating half gave me all the lean protein I needed without overloading on extra oil.

• Coconut Rice (33% eaten): Coconut rice is rich, so I enjoyed about a third of the bowl for flavor.

I took my portion out on a separate plate and took the remaining food home at the end. It saved me cooking for another meal - very helpful when lunchtime coincides with roadshow calls.

Just when I thought my portion math was complete, my daughter offered me a few bites she couldn't finish: a piece of Chicken Satay and two little quarter-pieces of Roti.

I couldn't say no—that Roti was absolutely heavenly! But butter-brushed roti and peanut satay sauce are calorie-dense. Rather than stressing about it, I accepted the trade-off, thoroughly enjoyed every delicious bite, and planned a quick adjustment for later.

So at the end, I ate

Food Item	Portion	Calories
Papaya Salad	1 whole	232 kcal
Chili & Basil Stir-Fry with Chicken	1/2 portion	150 kcal
Coconut Rice	1/3 portion	137 kcal
Chicken Satay	1 piece	141 kcal
Roti	2 quarters (1/2 whole)	132 kcal
Total		792 kcal

To balance out those heavenly quarters of roti and satay, I turned to one of my favorite Easy Workouts at home that evening.

I pulled out my home stepper in the living room, put on my favorite music videos, and did half an hour of workout whilst enjoying the TV. It was relaxing!

What is your secret for managing restaurant dining? Let me know in the comments below!

Papaya Salad (eat all!)

Chilli & Basil Stir-Fry with Chicken (ate 50%)

Coconut Rice (ate 33%)

Roti (ate 2 pieces)

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