How to Stay on Track with Your Diet: Low-Calorie Takeaway Tips from a Dietitian

Ordering takeaway is convenient, enjoyable, and often part of modern life — but it can feel tricky if you’re trying to make lighter or more balanced choices. The good news is that choosing low calorie takeaway options doesn’t mean giving up your favourite foods or feeling restricted.

With a few simple strategies, you can enjoy takeaway while still supporting your health, energy levels, and nutrition goals.

This guide shares dietitian-approved tips to help you order takeaway more confidently, without guilt or rigid food rules.

1. Plan Ahead Before You Order

One of the easiest ways to make balanced takeaway choices is to plan ahead. Taking a moment to look at the menu before ordering can help you feel more in control and less rushed.

Smart planning tips:

• Check menus online and look for grilled, baked, or stir-fried options

• Choose meals built around vegetables and lean protein

• Keep orders simple — fewer add-ons often means lighter meals

Planning ahead can make takeaway feel like a supportive choice rather than a setback.

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2. Pay Attention to Portions

Many takeaway meals are larger than what most people need in one sitting. Portion awareness can make a big difference, without needing to change what you order.

Practical portion tips:

• Eat slowly and check in with your hunger partway through

• Save half for later or share with someone else

• Order smaller sizes when available

Listening to your body helps support a more relaxed, sustainable approach to eating.

3. Skip the Extras That Add Up Quickly

Sides and drinks can significantly increase the calorie content of a meal without adding much satisfaction.

Instead of automatically adding chips, sugary drinks, or creamy sauces, try:

• Water, sparkling water, or diet soft drinks

• Side salads or extra vegetables

• Sauces served on the side

Small swaps like these can help keep takeaway meals feeling lighter and more balanced.

4. Build a Balanced Takeaway Meal

Balanced meals tend to be more satisfying and supportive of overall health.

When ordering takeaway, aim to include:

• Lean protein (chicken, fish, tofu, legumes)

• Vegetables or salad for fibre and nutrients

• Carbohydrates such as rice, wraps, or noodles — in portions that suit you

Examples of balanced, lower-calorie takeaway options include grilled chicken salads, tofu poke bowls, sushi rolls, or stir-fries with plenty of vegetables.

Australian nutrition guidelines recommend building meals around vegetables, lean proteins, and whole grains when eating out.

5. Customise Your Order

Don’t hesitate to ask for simple changes — most restaurants are happy to help.

Helpful customisations include:

• Asking for sauces or dressings on the side

• Swapping chips for salad or vegetables

• Choosing grilled or steamed options instead of fried

Small adjustments can make takeaway meals feel more aligned with your needs.

6. Eat Mindfully and Check In With Your Body

Mindful eating supports a healthier relationship with food, whether you’re eating at home or ordering in.

Try to:

• Eat without distractions where possible

• Slow down and notice when you start to feel comfortably full

• Let go of “all-or-nothing” thinking around takeaway

There’s no need for perfection — consistency and flexibility matter more.

7. Get Ongoing Support if You Need It

If takeaway is a regular part of your routine, personalised support can help you feel confident and relaxed around food choices.

A dietitian can help you:

• Navigate takeaway while managing health conditions

• Find balance without strict rules

• Build habits that work for your lifestyle

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Final Thoughts

Choosing low calorie takeaway options doesn’t mean cutting out takeaway altogether. With a little planning, portion awareness, and flexibility, you can enjoy the convenience of takeaway while still supporting your health.

Balanced eating is about progress — not perfection.

🥗 Enjoy takeaway without stress or guilt
If you’d like personalised advice or a plan that fits your lifestyle, our experienced dietitians are here to help.
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