The question should not be what you can eat, but what you can do to make sure you eat healthy anyway. One solution is to do meal prep, preparing several meals in advance.
If you don't have time or left your food at home, then try to design your choices while eating out according to our plate rules. With plenty of vegetables and a portion of proteins, you're on the safe side. The food list will help you find the right foods.
Ask in the restaurant for fewer starches and more vegetables.
Get fresh food from your food list at the closest supermarket and put together a plate of food which does not have to be cooked