Healthy Takeaway Options: What to Order at Every UK Takeaway

Looking for healthy takeaway options that will not undo a week of good eating? You are in the right place. Most of my clients are busy professionals, and a Friday night curry or a late pizza after a long day is part of normal life. Banning takeaways rarely works. Learning how to order them better does.

Below is the simple approach I teach, followed by what to pick (and what to go easy on) from the takeaways most people in the UK actually order: Indian, Chinese, pizza, kebab, grilled chicken shops and sushi. No exact calorie promises, because portions vary hugely between restaurants, just practical swaps that add up.

The general approach: three rules for any takeaway

Before we get into specific cuisines, these three rules cover most situations:

1. Build the meal around protein. Chicken, prawns, fish, lean lamb, tofu or lentils. Protein keeps you full and supports muscle, which matters if you are training. If you are not sure how much you need, my guide to protein for beginners keeps it simple.
2. Watch the sides, not just the main. Naan, fried rice, chips, garlic bread and dips often carry as many calories as the main dish. Pick one carb side, not three.
3. Add something green. A salad, vegetable side or stir-fried greens fills the plate and the stomach for very little.

A useful picture is a plate that is roughly a quarter protein, a quarter carbs and half vegetables. My article on how to build a healthy plate explains it in more detail, and the same idea works for takeaway.

Healthy takeaway options by cuisine

Indian

• Better picks: chicken or prawn tikka (dry, from the tandoor), tandoori chicken, chicken jalfrezi, madras or bhuna, dal, chana masala, saag dishes and raita.
• Go easy on: korma, pasanda and butter chicken (often made with cream and butter), pilau rice in large portions, peshwari and garlic naan, bhajis and samosas.
• Simple order: tandoori mixed grill or chicken tikka, a tomato-based curry to share, plain rice or one chapati, and a side of dal or vegetables.

Chinese

• Better picks: chicken or prawn chop suey, beef in black bean sauce, chicken with mushrooms, steamed fish, stir-fried vegetables and plain boiled rice.
• Go easy on: anything battered or crispy (sweet and sour chicken balls, crispy chilli beef), egg fried rice, prawn crackers, spring rolls and thick sweet sauces.
• Simple order: one stir-fried protein dish with vegetables, boiled rice instead of fried, and skip the crackers.

Pizza

• Choose thin crust over deep pan or stuffed crust.
• Top it with chicken, ham, prawns or vegetables rather than pepperoni, extra cheese and sausage.
• Have half a medium pizza with a side salad rather than a whole one with garlic bread and wedges.
• Skip the dips. They are small but very calorie dense.

Kebab

• Better picks: chicken shish or lamb shish (whole pieces of grilled meat) in a pitta or with salad, plus chilli sauce, which is usually light.
• Go easy on: doner meat, which tends to be much fattier, chips on the side, and garlic or mayonnaise-based sauces.
• Simple order: chicken shish with salad, a pitta, and a small portion of rice or no chips at all.

Grilled chicken shops (Nando's style)

• Order a quarter or half chicken, chicken breast, or a chicken wrap or pitta.
• Pick sides like corn on the cob, side salad, spicy rice or grilled vegetables over chips and garlic bread.
• Chicken with skin on is fine occasionally, but breast without skin is leaner.

Sushi

Sushi has a healthy reputation, and it often deserves it, but not always.

• Better picks: sashimi, nigiri, simple salmon, tuna or cucumber rolls, edamame and miso soup.
• Go easy on: tempura rolls, rolls with mayonnaise or cream cheese, and large amounts of rice. Soy sauce is high in salt, so use it lightly.
• Sushi can be low in protein if it is mostly rice, so add sashimi or edamame.

Drinks, extras and the "while I am at it" order

Takeaway calories often sneak in through what sits around the main meal:

• Drinks: a couple of beers or a bottle of wine shared with a takeaway can add roughly as much as another meal. Water, sparkling water or a diet soft drink is the easy swap. More on this in alcohol and fitness.
• Minimum spend top-ups: adding a dessert or extra side to hit free delivery is common. Add a vegetable side instead.
• Leftovers: if you order a large portion, plate up what you need and put the rest in the fridge before you start eating. Tomorrow's lunch is sorted.

How to fit a takeaway into a fat loss week

Fat loss comes down to an overall calorie deficit across the week, not one meal. If you have a takeaway once a week and the other meals are mostly protein, vegetables and sensible carbs, you can still make steady progress. My guide to a calorie deficit in the UK covers how to set this up.

A few habits that help:

• Plan your takeaway night in advance so it is a choice, not a reaction to being tired and hungry.
• Eat a normal, protein-rich lunch that day. Saving up all day often leads to over-ordering.
• Keep it to one meal, not a whole takeaway weekend.
• Get your steps in that day. A 30-minute walk after dinner helps digestion and adds to your daily activity.

If you often eat out locally, my guide to eating out in Highgate for fat loss uses the same principles for restaurants.

Want help with this? On my 12-Week Body Transformation, your nutrition plan is built around your real life, including takeaways and meals out, with weekly check-ins so we can adjust as you go. If you are tired of starting again every Monday, Book a free consultation and we can talk about what would work for you.

A quick takeaway cheat sheet

• Indian: tandoori or tikka, tomato-based curry, plain rice, dal.
• Chinese: stir-fry with vegetables, boiled rice, no battered dishes.
• Pizza: thin crust, lean toppings, half with a salad.
• Kebab: shish, salad, chilli sauce, skip the chips.
• Grilled chicken: breast or half chicken, corn, salad or rice.
• Sushi: sashimi, nigiri, edamame, light on soy and mayo rolls.

If you would like support putting it all together, I work with clients as a weight loss personal trainer in North London, and offer online coaching for people further away. If you have a medical condition that affects your diet, check with your GP or a registered dietitian.

Frequently asked questions

What is the healthiest takeaway to get?

Grilled options usually come out best: tandoori or tikka chicken, chicken shish kebab with salad, a grilled chicken breast with corn and salad, or sashimi and edamame. They are high in protein and not fried or covered in creamy sauce. The sides and drinks you add often matter as much as the main dish you choose.

Can I eat takeaway and still lose weight?

Yes. Fat loss depends on your total intake across the week, so one sensible takeaway does not stop progress. Choose a protein-based main, keep to one carb side, add vegetables and go easy on alcohol. Problems usually come from takeaways becoming several nights a week or turning into a full weekend of eating out.

Is Indian or Chinese takeaway healthier?

Neither is automatically healthier, it depends on what you order. A tandoori dish with dal and plain rice can be a good choice, and so can a chicken stir-fry with boiled rice. Creamy curries, naan, battered Chinese dishes and egg fried rice are where the calories pile up, so choose by dish rather than cuisine.

Is sushi good for weight loss?

Sushi can fit well, especially sashimi, nigiri and simple fish rolls with edamame and miso soup. It becomes less helpful when it is mostly rice, tempura or rolls filled with mayonnaise and cream cheese. Add extra fish or edamame for protein, and use soy sauce lightly because it is very high in salt.

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