Healthy Takeaway: Low-Calorie Fast Food Options For When You're In A Pinch

Hey there, fabulous foodies! We all know the struggle of wanting to indulge in our favourite takeaway without derailing our health goals. But guess what? You can totally enjoy your go-to takeaway treats without feeling guilty or compromising your fitness journey.

It’s all about making smarter choices and knowing what to look for on the menu. Keen to learn the ins and outs of low-calorie fast food options in Australia?

Here are the best and worst options for each of your favourite convenient cuisines. 

The best
Steamed Whole Fish: low in sodium and high in protein and omega 3's.
Stir Fry: with prawns, chicken or beef with veggies, tastes delicious.
Tip: Need an entrée? Go for steamed dumplings. Just make sure you only have one or two, don't go crazy!

The worst
Chicken Chow Mein: you might think it's a low-calorie fast food, but on closer inspection, the noodles are actually deep fried!
Honey Chicken: it's deep-fried and full of fat.
Prawn Crackers: they're a killer, full of unwanted calories, and who can stop at one prawn cracker?
Tip: If you're dining in, do yourself and your belly a favour and ask the waiter to take the prawn crackers away from the table — out of sight, out of mind.

The best
Thai Beef Salad: a great healthy option!
Chicken Satay Sticks: Entrée anyone? These are an excellent choice, just make sure they are grille, not fried and try not to pack on the satay sauce.
Tip: If possible, try to avoid the rice or only have a small serve, as this adds a lot of calories to your meal.

The worst
Pad Thai and Fish Cakes: both full of fat, calories and sodium.
Spring Rolls and Curry Puffs: these entrées should also be avoided as they're high in calories and low in nutrition.

The best
Mexican Salad or Burrito Bowls: load up on veggies, black beans, and grilled proteins. Opt for salsa, guacamole, and a light sprinkle of cheese.
Grilled Veggie Fajitas: skip the sour cream and cheese, and go for extra veggies.
Tip: For fewer calories, choose corn tortillas over flour tortillas. Swap beef for lean protein sources like chicken.

The worst
Cheesy Tacos: high in fat and calories. Opt for soft tacos with grilled fillings instead.
Nachos: loaded with cheese, sour cream, and high-calorie toppings.

The best
Japanese is a great choice when it comes to low-calorie fast food, as it has plenty of healthy options. There's also lots of fun to be had if you go to a teppanyaki bar!
Sashimi: a great low-fat option that’s high in omega 3.
Teppanyaki: with plenty of grilled meats and vegetables to choose from, it tastes delicious and is very filling.

The worst
Anything with tempura is not great. Once something is deep fried, most of its nutrients are nixed and replaced with unwanted fat and calories.

The best
Italian is a tricky one as it's really easy to think you're having a low-calorie meal only to discover you are not.
Penne Napolitana with Grilled Chicken and Mushrooms: a great choice, just make sure you don't have too large a serve and try to avoid the cheese on top.
Chicken Breast or Veal with Salad or Veggies: another great option if you're looking for low-calorie fast food.
Thin Pizza Topped with Chicken Breast and Veggies: feel like a pizza? Try to avoid processed meats like pepperoni and salami as they can quite easily tip you over your daily calorie intake if you eat too many slices. So limit yourself to one or two slices and have a salad on the side!

The worst
Creamy Pastas (such as carbonara with bacon): these have over two-thirds of your daily food intake in one meal.
Schnitzels: they're deep-fried and full of unwanted calories.
Sauces: be wary of extra sauces that come with most dishes, as they can be full of fat and salt, and add unwanted calories to your meal very easily.

The best
Tandoori Chicken: grilled and full of flavour without the excess calories.
Chana Masala (Chickpea Curry): rich in protein and fibre.
Tip: Opt for wholemeal roti instead of naan to save on calories.

The worst
Butter Chicken: delicious but loaded with butter/ghee and cream.
Naan Bread: while tasty, it’s high in calories and often brushed with butter.
Tip: Ask for dishes to be cooked with less oil and butter.

The best
So you've been good all evening and now comes out the dessert list!
Fresh Fruit with Yoghurt: a great choice.
A Scoop of Gelato: one scoop is not going to kill you. Just make sure you don't have three scoops with topping and nuts!
Cup of Tea with Dark Chocolate: perhaps a more boring choice and not always available, but it's a great healthy option.

The worst
Donuts: deep fried anything is not great for your health.
Cakes (such as cheesecake and chocolate mud cake): contain as many calories as your whole daily allowance in one dessert. It would take about eight hours to run this off!
Cheese Plate: full of fat and empty calories, a few crackers and cheese at the end of the meal can very quickly blow out your healthy evening.
Tip: When asked if you would like to see the dessert menu, just say no.
It really is possible to enjoy the good things in life and you don't have to sacrifice everything. You can have as much fun and enjoy all your favourite restaurants, it's just about making better food choices.

With the right approach, takeaway can fit into a healthy lifestyle. Aim to limit takeaway meals to about four times per week and follow the 80/20 rule: 80% home-cooked, healthy meals and 20% takeaway. This balance allows you to enjoy the convenience of takeaway without compromising your health goals.

When ordering takeaway, remember that moderation and balance are key. Here are some additional strategies to ensure you’re making the best choices for your health:

Slash The Sauces

Many takeaway items come with high-calorie sauces. Ask for these on the side so you can control the amount you use. This can significantly reduce your calorie and sodium intake.

Mind Your Sides

As tempting as it may be, try to avoid sides like fries, chips, or bread rolls where possible. Opt for healthier alternatives like a side salad (with dressing on the side), steamed vegetables, or a fruit cup.

Customise Your Order

Don’t be afraid to ask for modifications. Most places are willing to accommodate requests like grilling instead of frying, leaving out cheese, or adding extra veggies. Just don't be a Karen about it and go overboard!

Portion Control

Takeaway portions are often much larger than what you need, especially when it comes to rich, creamy dishes. Consider splitting your meal into two servings or sharing with a friend. You can also order a child’s portion if available.

Craving the ease of takeaway but still want to crush your health goals? Say hello to The Lady Shake! Our high-protein meal replacement shakes are here to support your weight loss and overall health while offering a convenient and delicious option for all the busy ladies out there.

Why You'll Love The Lady Shake

• Calorie Control Made Easy: Each shake has around 209 calories, making it a breeze to manage your daily calorie intake.
• Protein Power: With a whopping 28 grams of protein per serving, The Lady Shake keeps you full and aids in muscle recovery.
• Nutrient-Packed Goodness: Our shakes are loaded with 25 vitamins and minerals to boost your overall health and well-being.
• Deliciously Satisfying: Indulge in flavours like Chocolate, Coffee, and Strawberry, and enjoy losing weight while satisfying your sweet cravings!

How To Make The Lady Shake Part Of Your Day

Need some inspo for incorporating The Lady Shake into your daily routine? Check out our guide and try out our healthy recipes to have in between shakes. 
With our scrumptious flavours, sticking to your nutrition goals has never been more fun or tasty!

Enjoying your favourite takeaway doesn’t have to mean sacrificing your health goals. By making smarter choices, customising your orders, and practising portion control, you can indulge without the guilt.

Pair your low-calorie fast food with The Lady Shake, and you’ll be unstoppable on your journey to a fitter, healthier you.