How to Make the Most of MyNight

MyNight is a structured, intentional break from your bistroMD plan. Learn how to make the most of it to truly make it your own!

How to Make the Most of MyNight

MyNight is considered a structured break from the bistroMD plan. We recommend having a MyNight once a week to help your metabolism and satisfy those cravings. 

Besides, life can and should be enjoyed! 

The structured, intentional break is also an opportunity to practice what you’ve learned about portion sizes and how to plate a balanced meal.

How to Balance Your MyNight Plate

Your MyNight plate should be balanced similarly to other nutritious and satisfying meals, including with lean protein, starch, and veggies:

  • Lean protein: Aim for about 4-5 ounces of lean protein, including tofu, skinless poultry, pork tenderloin, beef sirloin, and fish.
  • Starch: Choose complex carbohydrates from foods like sweet potato, quinoa, beans, or brown rice.
  • Vegetables: Select roasted, grilled, or steamed vegetables to fill half your plate. 

Tips for Dining Out for MyNight

Rather enjoy MyNight dining out? Try these dietitian suggestions!


  • Tuna, salmon roll, or rainbow roll
  • Miso soup
  • Sashimi 


  • 2-3 slices thin crust ham or chicken (loaded with produce like peppers, onions, mushrooms, tomatoes, olives, and pineapple)
  • Salad with light dressing


  • 2 softshell or corn tortillas
  • Veggies, beans, shrimp, chicken, turkey, lean beef, fish


  • Skip the shells and turn your taco into a salad and enjoy a few chips and salsa
  • Skinny margarita made with lime juice, agave nectar, and tequila


  • Minestrone soup
  • Salad with light dressing
  • Grilled fish, chicken, or beef


  • Chicken satay
  • Papaya salad or Tom yum soup
  • Chicken lettuce wraps

Soul Food

  • Smoked pork or oven-fried chicken
  • Roasted okra
  • Braised collard greens


  • Wonton soup
  • Steamed vegetables
  • Moo goo gai pan or chop suey with chicken, shrimp, or beef

Sports Bar

  • Chili
  • Baked potato skins
  • Olives
  • Sliced veggies and guacamole
  • Grilled chicken sandwich
  • Light beer

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