🍷 Eating Like an Athlete at Cantina Amici

A Personal Trainer’s Take on How to Enjoy Italian Food Without Killing Your Macros

Let’s be real — being a trainer doesn’t mean living off chicken, rice, and sadness. You can enjoy great food and still hit your goals. You just have to know how to order smart. And Cantina Amici in Vaughan makes that way too easy.

This isn’t your typical “cheat meal” Italian joint drowning everything in oil and cream. The kitchen here actually respects balance — real ingredients, clean prep, proper portioning. Here’s how to eat like you’ve got goals and taste buds.

🥗 Start Smart: Antipasti Wins

Skip the heavy apps and lean into protein and fats that’ll keep you satisfied without blowing your calories.

Top picks:

• 🧀 Burrata – Shared between two, this is perfect. Healthy fats from cheese + olive oil, fresh greens, and a hit of protein. Pair with a slice or two of focaccia, not the whole basket.

• 🐙 Polipo alla Griglia (Grilled Octopus) – High-protein, low-fat, flavour bomb. Served with hummus and veggies — this dish is a straight win for any macro counter.

• 🦑 Calamari (grilled, not fried) – Ask them to grill it if you’re watching fats. Clean, high-protein, satisfying.

🍝 The Pasta Move: Portion with Purpose

Here’s the secret: split your pasta. You get the flavour, the carbs for energy, and still stay on track.

Best macro-conscious pastas:

• 🍅 Paccheri Pomodoro – Simple, clean ingredients. Tomato, basil, olive oil. Nothing heavy, nothing fake.

• 🥔 Gnocchi (shared) – Theirs is light and handmade — so go half-size or share as a mid-course. You’ll get satisfaction without the slump.

Trainer tip: Aim for a palm-sized portion of pasta — around 50–70g of carbs. That’s all you need to refuel, not regret.

🐟 Main Course Power Plays

This is where you win. These entrées keep your macros on lock while still feeling like a proper dinner.

Top-tier picks:

• 🦐 Calamari e Gamberi alla Griglia – Lean protein, grilled clean, with veggies. You’ll walk out feeling light, not stuffed.

• 🍗 Chicken Marsala – Protein-heavy, moderate fats from sauce, balanced with polenta. Great option post-training or after a long workday.

• 🥩 Lamb Chops (2 pieces, not 4) – Protein and fats for strength training days. Just balance it with greens, not extra potatoes.

Macro breakdown (rough estimate):

• Protein: 35–45g

• Carbs: 30–50g (depending on sides)

• Fats: 15–25g

Solid balance for most active adults staying within 500–700 calories for a main course.

🍷 Drink & Dessert: Controlled Indulgence

If you’re going to have a drink — go quality over quantity.

Choices that fit:

• 1 glass of red 🍷 (120–150 calories) — antioxidants, heart-healthy, you’re good.

• Sparkling water with lemon 🍋 between courses — keeps you full and slows the pace.

For dessert, go for tiramisu and share it. It’s portioned well, and sharing cuts your sugar intake in half while still hitting that “I lived a little” spot. 🍮

⚖️ Trainer’s Order Example (Balanced Macro-Friendly Meal)

Starter: Grilled Octopus 🐙
Main: Calamari e Gamberi alla Griglia 🦐
Side: Mixed greens 🥗
Drink: 1 glass of red 🍷
Dessert: Half tiramisu 🍮

✅ ~750–850 calories
💪 50g+ protein
🔥 Keeps fats and carbs balanced

Perfect for a post-workout dinner, date night, or “I trained hard this week” reward meal.

💡 Final Word

Cantina Amici nails something most restaurants miss — flavour that doesn’t need to hide behind fat and sodium. You can eat like a grown adult, enjoy the atmosphere, sip your wine, and still stay on plan.

This isn’t “cheat day food.” This is balanced living food.
Train hard. Eat smarter. And if you’re going to go out — go somewhere that respects quality the way Cantina Amicidoes.