So you only see a garden salad (make sure there is no cheese) or some kind of meat-infiltrated entree salad (that you will most definitely have to pay the same price for sans meat) and a plain baked potato/white pasta on the menu? Have no fear... tasty and hearty toppings are here! Whip out your oil packet or ask for some olive oil as well as balsamic vinegar for the salad then pull out your bag of tricks! Sprinkle your nuts of choice like cashews, walnuts or almonds (a drupe, not a nut btw), and seeds like sunflower, pumpkin, hemp or chia, and finish off with your coconut bacon, a little salt and pepper and bam! You have a salad fit for a king...or vegan queen! In many instances, dining establishments will actually have peanuts or trail mix available which are not on the menu. Wherever you go, always ask for avocado, which they should have!! They will probably want to charge you extra but you can argue your point that it is replacing the meat! If you are allergic to peanuts, tree nuts or certain seeds...that must SUCK for you as a vegan!!! Have you tried those new TigerNuts yet?
When it comes to the potato or pasta, remember...don't fear carbs, you need the complex ones for extended energy, as long as they are consumed with the proper balance of protein and fats! How else are you gonna fill up? With pasta, whole wheat is preferred and luckily, it is becoming increasingly available in mainstream restaurants! But if you find yourself limited to only white pasta, choose to have a small portion, plain, topped with steamed veggies (chefs/servers are more than willing to accommodate if you just ask). Whether potato or pasta, use some olive/coconut oil in place of butter, throw on steamed broccoli, spinach or whatever fresh veggies are available that night (and don't forget to specify "no butter"), plus fresh herbs like basil if possible, then sprinkle a generous amount of your nutritional yeast on top (better than any parmesan cheese), followed by nuts/seeds, spices, some more coconut bacon and the kicker...Sriracha or Tabasco (your own little bottle if you prefer). To add a rich and creamy texture to your entree, mix in any avocado left over from the salad or snag a dollop of guacamole! I always say...you can never have enough of that green gold since it consists of the good fats!!!
Train hard, fuel hearty!