The best chain restaurant meals under 500 calories that won’t ruin your diet – from Nando’s to TGI Friday’s
SO you want to go out for dinner, but you’re really trying to stay on top of your calorie count?
After all, summer is here, and with that comes weddings, holidays and sunny social events which all involve flashing some flesh.
Of course you want to look your best, but equally, you don’t want to miss out on meals out with friends.
Ultimately, the fundamental rule of weight loss is calories in versus calories out.
And to really get the most bang for your buck with calories, choosing wholefoods and minimising processed foods or calorific sauces is your best bet as you’ll be able to eat a lot more without breaking your calorie limit.
But staying on track can often be easier with the odd ‘treat’ to ensure you are still eating the foods you love.
Luckily, there are some lower-calorie options available at your favourite eateries that won’t completely break your diet, meaning you can enjoy a cheat day without the post-eat guilt.
We’ve rounded up some of our favourite sub-500 calorie meals – and there isn’t a soggy salad in sight.
Nando’s
Everyone’s favourite chicken shop has a plethora of lower-calorie choices.
The Chicken Butterfly comes in at just 331. Expect two chicken breasts with crispy flame-grilled skin.
Spice wise, Medium or Lemon and Herb are your best bets at 21 and 10 calories, respectively.
With friends? Share a whole chicken (1,157 calories) between three and you’ll each take in less than 500 calories.
Veggie? The meat-free meals actually come in pretty high on the calorie count, so be wary.
However, the Spiced Chickpea Burger contains the lowest number, with 525.
The burger also comes with hummus, red pepper chutney and pink pickled onions, all served in a bun with lettuce and tomato.
Most of the Nando’s large sides serve two, so if you’re minding your calories, stick to your half and either share the rest or take it home for the next day.
Long Stem Broccoli is a low-cal (32 calories) and nutritious option, whilst the Rainbow Slaw – a mix of veg in a tangy dressing – also contains just 136 calories.
For a side of carbs, ignore the chips (450 calories) and go for the signature Spicy Rice, which contains 246 per portion.
Whatever you do, if you want to stick to your diet, swerve the Fully Loaded Chips which pack in 1,103 calories.
Shake Shack
You can still indulge at this fast food joint.
A single Cheeseburger comes in at 455 calories and a single Beef burger is just 398.
Swerve the chips if you can, or share a small portion with a friend as a Regular Fries is filled with a whopping 470 calories.
Want a burger and a shake? You might struggle to keep your calories on the low side; a vanilla shake from Shake Shack is a staggering 657 calories.
TGI Fridays
Hitting up this US joint is just asking for a calorie overload, right?
After all, their Ultimate Cheese Dipper Burger packs in over 1,300.
But you can cheat on your diet at TGIs and keep under the 500 calorie mark.
A half rack of the Ultimate Ribs is just 430 calories and comes with slaw and corn on the cob.
If you fancy just a small bite, stick with the Garlic & Chilli King Prawns, which contains just 201 calories.
Dessert lovers, steer clear. Or stick with a lighter Fresh Fruit & Orange Sorbet Sundae, which sits at just 240 calories.
The 5 worst alcoholic drinks if you’re on a diet
SUMMER means long days, shorter nights and usually, an increase in social events and boozing.
If you’re trying to watch your weight though, this excess alcohol could cause a problem as it can pack in a fair number of calories with zero nutritional reward.
So how can you still go out and drink without it having too much of an impact on your waistline?
Georgia Chilton, a nutritionist at Fresh Fitness Food shares the five worst summer drinks from an expert perspective – and what to drink instead.
- Beer – swap for no- and low-alcohol beers
- Piña colada – swap for rum and coconut water with a splash of pineapple juice
- Daiquiri – swap for a classic daiquiri with fresh lime juice, a little simple syrup, and rum
- Long Island iced tea – swap for a vodka soda with a splash of Diet Coke
- Espresso martini – swap for a sugar- and caffeine-free version
Wagamama
Check out the calorie counts of Wagamama meals and you may be taken aback.
Who knew noodle-, broth- and meat-based meals could be so calorific?
Some of the Waga Katsu Curries, both meat and plant-based, come in at well over 1,000 calories.
Pair this with a drink and a side and you’re coming close to your daily calorie allowance with just one meal.
But luckily, there are Wagamama options that won’t leave you having to undo your jeans.
The Grilled Chicken Ramen contains 504 calories and is still a hearty dish of marinated chicken breast and ramen noodles in a rich chicken broth with pea shoots and spring onion
Or, pack in some veggies and just 451 calories with the Wagamama Salmon Koyo Bowl, which is a little salad-like.
However it’s more like the best, most colourful salad you’ll ever eat – with mixed leaves, salmon, beetroot, carrot, cucumber, radish, edamame beans, sunflower seeds and a red chilli and miso sauce with a creamy tofu dressing.
Pizza Hut
You’ll struggle to enjoy an entire pizza at Pizza Hut for under 500 calories.
However, you can indulge in two slices of Hawaiian Individual Pan Pizza for 332 calories.
Not a pineapple-on-pizza fan? Opt for three slices of Chicken Supreme Individual Thin Crust for 450 calories.
Individual Pan and Thin Crust pizzas are your best bet here if you’re watching the calories, with stuffed crusts packing in a lot of calories and a lot of fat.
Can’t resist the stuffed crust? Two slices of Individual Stuffed Crust Pepperoni from Pizza Hut comes in at 442 calories.
Pizza Express
Another popular pizza joint, Pizza Express, is like the Prada of high street pizza.
But naturally, with a pizza comes a whole stack of calories.
Opt for the chain’s Leggera pizzas. These basically have a hole in the middle, which is filled with salad, so you have less of the pizza to eat.
A Pollo ad Astra (chicken with a hint of spice) is still on the higher side at 667 calories per pizza, however the vegan Padana contains a slimmer 554 calories.
And, whilst Pizza Express dough balls are notoriously delicious, a portion of the Dough Balls with Garlic Butter come in at 450 calories.
If you can’t resist, choose dough balls for the table.
This way, you can still indulge without overdoing it.