You're looking for a sit-down restaurant where you can grab a quick bite to eat without spending a fortune or going off your eating plan. How about the supermarket down the street?
Fortunately most of today's newer supermarkets provide coffee nooks and comfy, attractive dining spots where you would presumably enjoy some deli food and a latte. But you don't necessarily have to eat the deli food! Buy a pint of Greek yogurt, a bag of washed veggies, or a piece of fruit. Some food markets have fresh salad bars, soup bars and even olive bars. The in-store bakery may even offer gluten-free goods. Bring it to the dining area and enjoy a prompt, nutritious lunch at a reasonable price. No waiting for service, no tipping, no high cost.
Because individual supermarket foods will seem less expensive than restaurant meals, you may be tempted to purchase more food than you need. Err on the side of "not enough," and you won't feel obligated to pack up (or pack in) your leftovers and carry them home with you.
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