Craving Takeaway? Discover the Healthiest Options at Australia’s Top Chains!

Eating Healthy When You’re Ordering Takeaway

Maintaining a healthy diet doesn’t mean giving up takeaway. Many Australian restaurants now offer lighter, more balanced options that can fit into your health goals.

With a few smart swaps and mindful choices, you can enjoy convenience and nourishment. Here’s how to make the best choices — plus how a dietitian can help you create a sustainable, balanced eating plan.

General Tips for Healthier Takeaway Choices

• Check the nutrition information: Many restaurants display kilojoules and nutrients online. Aim for meals under 2000 kJ.

• Avoid upsizing: Stick with regular portions — larger serves often double the calories.

• Skip fried extras: Avoid deep-fried sides like chips, wedges and creamy sauces.

• Choose water or sparkling water: Swap sugary drinks for water or no-sugar beverages.

• Balance your plate: Aim for protein, vegetables and a small portion of carbs to feel full and satisfied.

Healthiest Takeaway Options in Australia

Here are some dietitian-approved picks from major Australian takeaway chains:

Sushi Sushi

• Best choices: Sashimi packs, beef tataki, small tuna or seaweed salad

• Hand rolls: Tuna & cucumber, salmon & avocado, teriyaki chicken

• Extras: Miso soup, edamame
  Tip: Limit to 2 hand rolls per meal.

Roll’d Vietnamese

• Soldiers (rice paper rolls): Any, including low-carb

• Banh Mi: Lemongrass beef or salad filling

• Pho: Any option

• Salads: All Goi salads (without crackers)
  Tip: Limit to 2 soldiers or 3 bao per meal.

Sumo Salad

• Salads: Moroccan Lamb, Vietnamese Chicken, Pepper Smoked Salmon

• Grain Bowls: Green Goddess, Thai Chicken

• Soups: Tuscan Chicken, Kale Quinoa & Veg

Grill’d

• Chicken Burgers: Zen Hen, Sweet Chilli Chicken

• Veggie Burgers: Field of Dreams, Veggie Vitality

• Salads: Superpower Salad

Nando’s

• Grilled tenderloins or thighs

• Salads: Mediterranean, Superfuel, Tabbouli & Quinoa

• Wraps & Pitas: Classic, Thighs & Slaw

Guzman y Gomez

• Salads: All varieties

• Soft tacos: Any (limit to 2 per meal)

McDonald’s

• Salads: Grilled Chicken or Garden Salad

• Wraps: Chicken Snack Wrap or Peri-Peri Wrap (grilled)

• Burgers: McChicken, Fillet-o-Fish, Hamburger

Subway

• 6-inch subs (6g fat or less): Chicken, turkey, veggie delite

• Salads: Full “6g of fat or less” range

• Wraps: Multigrain veggie delite

Dietitian Insight: Takeaway Can Fit Into a Balanced Diet

Healthy eating isn’t about being perfect — it’s about balance.
If you enjoy takeaway occasionally, that’s perfectly okay. Focus on:

• Building meals around lean proteins and vegetables,

• Watching portions, and

• Balancing the rest of your week with home-prepared, nutrient-dense meals.

Looking for Structure or High-Protein Meal Ideas?

If you’d like to balance your diet while still enjoying convenience foods, our team of Accredited Practising Dietitians can help.

At Appetite for Nutrition, we offer tailored resources to support every lifestyle and ability level:

• Meal Plans – personalised and available in Keto, High Protein, Mediterranean, and Low FODMAP options.

• High Protein Recipe eBook – great for supporting energy, muscle strength, and appetite control.

• One Pan Recipe Book – for quick, nutritious meals that are easy to prepare and perfect for busy households or carers.

• Keto Recipe Book – ideal for individuals following a low-carb lifestyle with simple, dietitian-approved recipes.

These programs are designed to provide structure, variety, and confidence — without unnecessary restriction.

Why Work With a Dietitian?

A dietitian can help you:

• Find the balance between convenience and nutrition.

• Manage energy and appetite with tailored meal timing and portion sizes.

• Identify suitable takeaway options that fit your personal health goals.

• Build long-term confidence in your food choices — whether you’re eating out or cooking at home.

Our Accredited Practising Dietitians support clients across Brisbane, Gold Coast, Melbourne, Shepparton, Bendigo, and Albury-Wodonga, with online consults available Australia-wide.

Book a Consultation

Take the guesswork out of eating well.
Book a session with a dietitian at Appetite for Nutrition today and get personalised, realistic support to reach your nutrition goals.

Because good nutrition doesn’t have to be complicated — even when it’s takeaway.

This blog was last updated October 2025.