How to Order Low-Calorie Takeout When You’re Too Tired to Cook

Finding healthy takeout isn’t easy when you’re aiming to lose weight. Restaurant portions tend to run large and can include hidden calorie-packed ingredients — and there’s a good reason for that. 

“Restaurants are in the business of taste, which means more salt, fat, and sugar than we would likely add on our own at home,” says Marissa Meshulam, a registered dietitian nutritionist in New York City. “However, that doesn’t mean that you can’t eat takeout and still maintain your nutrition goals.”

One of the keys to enjoying takeout while you’re counting calories is to not rely on it regularly. According to research published in the American Journal of Health Promotion, every one-meal-a-week increase in fast-food and restaurant fare increased body mass index (BMI) by nearly a point. (1)

So, when you do give yourself a break from the stove, make sure you’re ordering the healthiest, smartest takeout options. We asked top nutrition experts how to do it.

Order What You Want, but Smarter

If you’re craving a certain dish, you don’t have to throw that entire idea out the window. Tweaking your to-go order even slightly can help keep the calories in the zone where you need them to be. “You can make any cuisine nutritious by upping the veggies and watching the portions,” says Meshulam. Here are some ideas on how to do that.

Ask for Extra (or Any) Vegetables

Many restaurants serve meals that contain protein and starchy vegetables like potatoes, and they’re often missing the low-cal (and filling) colorful veggies that are full of healthy nutrients. “Swap your starch for a veggie or start with a side salad,” says Meshulam. Instead of getting a container of rice with your Thai takeout, ask for steamed broccoli.

Request the Sauce on the Side

Sauces at restaurants tend to be where many dieters get into calorie trouble, says Meshulam. She says to ask for the sauce in a separate container and lightly dip your food into it — instead of drowning your entire meal in fat and calories. You can also use low-calorie options like salsa and balsamic vinegar as sauces.

Go for Fresh Instead of Fried

Egg roll craving? “Get the spring rolls instead,” says Lona Sandon, PhD, an associate professor in the department of clinical nutrition at University of Texas Southwestern Medical Center. It will spare you extra calories and fat grams, but still give you that same appetizing bite you’re after. Grilled chicken is also a calorie-saver compared to fried cutlets, and so are steamed dumplings instead of pan-fried.

Make Vegetarian Swaps

Ordering pizza can still be part of a weight-loss plan. Have a slice, but skip the sausage or pepperoni. “Go for veggie pizza instead of packing on all the meat,” says Sandon. “You should also skip the stuffed crusts and breadsticks.” You can also ask for the pizza to be light on cheese to save calories but still provide the flavor. Mexican food is also easy to make vegetarian by swapping pork or beef for black or pinto beans.

Choose Tomato-Based Pasta Sauces Instead of Cream-Based

Feeling like having Italian tonight? A good old-fashioned marinara sauce can save you hundreds of calories over a cream sauce like fettuccine Alfredo. “You can also go light on the pasta and ask them to add in extra veggies instead,” says Tammy Lakatos Shames, RDN, co-founder of The Nutrition Twins along with her sister Lyssie Lakatos, RDN.

Get Takeout From the Supermarket  

If ordering from restaurants is just too tempting, there are inexpensive and time-saving no-cook options you can bring home from your local grocery store. “Rotisserie chicken is a great option for weight loss since it provides easy, accessible, and delicious protein,” says Meshulam. “The dark meat is totally fine — just pull the skin off.”

How to Avoid Extra Calories at the Drive-Thru

Grabbing food on the run is sometimes all your schedule (and budget) will allow. We asked the Lakatos sisters to share some of the recommendations they give their own clients.

Starbucks

Egg White & Roasted Red Pepper Egg Bites: At only 170 calories, they’re an easy way to grab morning protein on the go. “It’s easy at Starbucks to get a lot of calories with more carby things,” says Lyssie. “This item doesn’t break the calorie bank.”

McDonald’s

Grilled Chicken Salad: “Most fast-food meals can be 1,000 calories or more,” says Tammy. But this healthy menu option only has 139 (without dressing).

Taco Bell

Power Bowl: This filling meal only has 460 calories, and it will have even less if you order it without the rice. “The beans, avocado, and chicken will keep you satisfied,” says Lyssie.

Chick-fil-A

Grilled Chicken Sandwich: Sandwiches can help you feel full, and this one has only 390 calories. “Skip the BBQ sauce and get a fruit cup instead,” says Tammy.

3 Restaurant Items That Will Sabotage Your Diet

Try as you might, some types of takeout foods just can’t be modified for weight loss. Here are a few you should avoid.

Sugary Beverages

“Skip the caloric drinks and choose unsweetened iced tea, no-calorie sodas, or water,” says Sandon. According to the Centers for Disease Control and Prevention, sugary drinks are the leading source of added sugars (meaning lots of unhealthy calories) in the American diet. (2)

Salad Dressings

“Dressings added to sandwiches and salads can pack on extra fat and calories quickly,” says Sandon. If you need a little moisture with your crunch, use a low-cal dressing you already have in your fridge. Mustard is also a low-calorie condiment for sandwiches.

Fast-Food Combo Meals

Yes, the price is tempting, but stop yourself before you call out your favorite meal number at the drive-thru. “Have a plan before you get there or place an order online,” says Sandon. “Combo meals can lead to eating more than you planned, and the perceived money savings are not necessarily saving your health.”

Editorial Sources and Fact-Checking: 

1. Bhutani S, Schoeller DA, et al. Frequency of Eating Out at Both Fast-Food and Sit-Down Restaurants Was Associated With High Body Mass Index in Non-Large Metropolitan Communities in Midwest. American Journal of Health Promotion. August 28, 2016.
2. Rethink Your Drink. Centers for Disease Control and Prevention.