Mind Pump Episode 2767: How to Stay on Track without Cooking or Meal Prepping (DoorDash Diet)

Date: January 8, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Episode Overview

This episode of Mind Pump explores the challenges and solutions of maintaining a healthy, fitness-oriented diet for people who don't cook or meal prep, focusing specifically on using food delivery services like DoorDash. The hosts debunk the myth that meal prepping is the only path to results, providing practical, science-backed tips so listeners can make smart choices when eating out or ordering in—without derailing their health or physique goals.

Key Discussion Points & Insights

1. Can You Stay in Shape Using DoorDash?

(03:23 – 04:34)

• Sal: Acknowledges it's hard to stay on track without cooking, but it's not impossible.
• Adam: Admits to using DoorDash frequently, sometimes daily, yet still maintains good shape by having clear guidelines:

  "It's very possible to get in really good shape if you know what you're doing." (04:25, Adam)

• Sal: Emphasizes meal prepping is ideal, but convenience is a real-life necessity.

  "Life is not so black and white. Convenience is a real value." (04:34, Sal)

2. Why Convenience Eating Is Here to Stay

(05:01 – 06:07)

• The pandemic fueled DoorDash and similar services’ popularity, and although usage has dipped, it’s still way above pre-COVID levels.
• Dismissing convenience as “bad” isn't practical; it’s about learning to navigate those situations mindfully.

3. Coaching Clients for Real-World Eating

(06:14 – 07:29)

• Adam: Used to ask clients about their work schedule and nearby restaurants, preparing them for when meal prep wasn’t realistic.
• Sal: Prepping isn’t just about food—it’s about being ready with smart options for when meal prep isn’t possible.

  "Prepping isn't just prepping your food. It's also preparing yourself for those times when you don't have food prepared." (07:16, Sal)

4. General Rules for Eating Out/Ordering In

(08:07 – 08:29)

• The hosts created a set of simple, effective parameters:
  • If you “stay within these parameters...you’ll be really successful, even if...you DoorDash or eat out on a regular basis.” (08:13, Adam)

The Mind Pump Guide – Eating Out & Ordering In

A. Prioritize Protein

(08:29 – 10:01)

• Rule #1: Always pick protein-centric meals.

  "For women, you're looking for 30 grams of protein, for men, closer to 50." (08:46, Sal)

• Most restaurants underserve protein (usually just ~4 oz). Double the meat is almost always necessary.

  "Double the meat. Even for women, 20–40 grams of protein is not overly aggressive." (09:11, Adam)

• Why?

  • Increases fullness/satiety (especially important in first years of healthy eating habit formation).
  • Stabilizes blood sugar (reducing cravings).
  • Reduces risk of overeating on carbs/fats.

• Strategic tip: Eat the protein first.

  "Doubling the meat, eating it first...it's a lot easier to resist [starchy sides]." (11:26, Adam)

B. Overestimate Calories

(11:49 – 13:39)

• Restaurants use more oil/sugar/salt than you’d expect, and portion sizes aren’t always honest.
• Practical Rule: Add 15–20% (sometimes 25%) to published calorie counts, especially for fat loss or maintenance.

  "Whatever that [calorie count] says, add 15 to 20%..." (11:49, Sal)

• Local spots rarely offer nutritional data—always round up your estimates.

C. Avoid the Usual Diet Saboteurs

(13:39 – 17:23)

• Fried Foods: Loaded with extra calories from oil and batter.

  "Anything that's fried, you add a ton of calories." (13:39, Sal) “Big Mac had more protein, less calories [than KFC fried chicken].” (14:46, Adam)

• Carb-Centric Meals: Sandwich places, burrito wraps, and double-carb meals (e.g., pita bread + fries) tend to have little protein and a lot of empty calories.

  "When you're looking at the meal, go for one carb, not two." (15:29, Sal)

• Sugary Treats & Bakery Items:

  “There's no probably not good—any value to [DoorDashing sugary treats].” (16:28, Adam)

• Liquid Calories: Sodas and juices are just “tons of sugar, tons of calories” and offer little value.

D. Master the Art of Customizing Orders

(17:58 – 19:36)

• Sauces: Get them on the side to control portions; use sparingly.
• Customizing “Fast Food”: Sometimes fast food chains can be hacked for better macros:

  "Panda Express: grilled chicken, hold the teriyaki sauce, and steamed white rice." (18:06, Adam) "Of all the things, it's probably one of the cheaper [protein] places." (18:22, Adam)

• Not Every Meal Needs to Be “Perfect”: This is about making better choices, not perfect ones.

E. Plan Ahead

(19:36 – 20:55)

• Decision fatigue when hungry leads to poor choices.
• Know your best local options before you’re ravenous:

  “Making a good educated choice...not this last-minute decision.” (20:03, Sal)

• Have 3–4 “Go-To” spots where you know the menu and your healthy orders ahead of time.

F. Example Orders & Bonus Tips

(20:55 – 23:44)

• Mediterranean: “Bodybuilder food” – chicken skewers, rice, salad.
• Burrito Bowls: Double meat, hold sour cream and cheese, go for salsa, beans, a bit of guac.
• Poke Bowls: High protein, mostly rice, easy to customize sauces/toppings.
• Lettuce-Wrapped Burgers: In-N-Out “protein style,” double meat.
• Steakhouses: If budget allows, steak and a potato is a solid option.
• Grocery Delivery: DoorDash also brings groceries; order Greek yogurt, cottage cheese, fruits, even canned tuna if you want the healthiest, most affordable option.

Notable Quotes & Memorable Moments

• On order customization:
  “Prepping isn't just prepping your food. It's also preparing yourself for those times when you don't have food prepared.” (07:16, Sal)
• On cost vs. value:
  “It's cheap to give you lots of rice, pasta, breads...it's an easy way to give you calories in bulk without giving you the thing that's really valuable to you...the protein.” (16:48, Adam)
• On planning:
  “Have your top three or four...that are kind of your fallbacks.” (20:55, Sal)
• On expectations:
  “Nothing beats your grass fed beef or your chicken breast...But if we're eating out, this is the way to go.” (19:26, Adam)

Timestamps for Key Segments

• 03:23 – Introduction: Is it possible to stay fit while using DoorDash?
• 06:14 – Coaching clients for eating out; prepping more than just food.
• 08:29 – Prioritize protein and why double meat matters.
• 11:49 – Overestimating calories for safety.
• 13:39 – Foods to avoid: fried, carb-centric, sugar.
• 15:29 – Limiting carbs and why one is enough.
• 17:58 – Customizing orders: sauces, fast-ish food hacks.
• 19:36 – Planning ahead; minimizing decision-making stress.
• 20:55 – “Go-to” healthy order ideas and grocery delivery tricks.
• 22:43 – (Summary): DoorDash Diet Guide + free resource at mpdordash.com

Final Advice

• You do not need to meal prep or cook to stay on track.
• Prioritize high-protein meals and be honest about calories.
• Avoid fried foods, excess carbs, sugars, liquid calories.
• Get comfortable customizing orders.
• Plan ahead and know your best DoorDash (or similar) options.
• When possible, use grocery delivery to fill in healthy, budget-conscious meals.
• Download the free DoorDash Diet Guide at mpdordash.com.

This episode empowers listeners to stay fit and healthy—even if life requires takeout, eating out, or delivery. Armed with these guidelines, you can make “convenience eating” work for, not against, your goals.