Restaurant nutrition is approximate by nature. Order with a bias toward protein and vegetables, share the giant sides, and stop treating the appetizer menu like a side quest. Then—this is the part people skip—cook the next night from what is already home so one outing does not cascade.
The next-day reset
Scan the fridge. Generate three light-but-satisfying recipes. Cook one. That is the whole strategy—more cooking rhythm, less moral recovery arc.