The Best Healthy Takeout Options for Busy Days
- Caylin Goodchild
- May 6
- 3 min read
Let’s face it—some days are just too tiring to cook! After a busy workday, picking up kids from extra-murals, and now having to cook? There’s nothing wrong with having the occasional takeaway meal to help out.
Use these tips to help you make healthier choices so your takeaway meal doesn’t mess with your health goals!
1. Nando’s
Flame-grilled chicken is always a good idea! Nando’s offers a variety of options that are very reasonable in terms of calories. Since most of their food is grilled, many meals are not very high in fat. We recommend the following:
Boujee Bowl – 1,735 kJ (415 cal) with 40 g protein
Chicken Burger – 1,615 kJ (386 cal) with 35 g protein
Cabo Sosatie Flatbread – 1,807 kJ (432 cal) with 25 g protein
1/4 Chicken + Roll + Salad – ±2,000 kJ (478 cal) with 44 g protein(Ask for the breast piece and try to skip the salad dressing to lower the kilojoules)
Chicken Strips, Veg & Spicy Rice – 1,396 kJ (334 cal) with 31 g protein
Nice to know: Nando’s sauces are quite low in kilojoules, so don’t stress about using them.
2. Fishaways
Slacking on your fish intake? Why not use this as an opportunity to increase it! Fishaways has some great options—just be careful with the fried choices. Grilled is always the healthier option. Also, be wary of added sauces or coleslaw. We recommend:
Medium Grilled Hake + Medium Rice – 1,840 kJ (440 cal) with 23 g protein
Grilled Hake Wrap – 2,110 kJ (505 cal) with 21 g protein
Hake + Stir-Fry Meal – 1,625 kJ (388 cal) with 24 g protein
Hake Salad – 1,577 kJ (377 cal) with 17 g protein
Mini Spicy Hake Hot Pot – 1,976 kJ (472 cal) with 10 g protein
3. Mochachos
Once again, grilled chicken is a winner. While Mochachos doesn’t have their nutritional information online, these options are likely fairly calorie-controlled and make good lunch or dinner choices:
Chicken Schwarma (ask for mayo on the side so you can control how much is added)
Single Chicken Burger
1/4 Chicken + Rice + Salad
Mexican Chicken Pieces and Rice
Tip: Be cautious with meals containing cheese. Some restaurants really load it on, which can add a significant number of calories.
4. McDonald’s
Surprised? Did you know McDonald’s sells salads?! Yes—and they’re actually pretty good! I’ve personally tried them and wasn’t disappointed. The salad was fresh, a decent portion, and topped with sliced crumbed chicken.
Another good option is the Chicken Foldover – 2,220 kJ (531 cal) with 26 g protein.We recommend skipping the fries, but you can add a sugar-free drink.
5. KFC
While not the healthiest option overall, some KFC meals are calorie-controlled. We suggest having these in moderation, as fried foods aren’t ideal for long-term health. Here are some of the lower-calorie options. Note: these exclude sides, so you may still feel a bit peckish. Consider pairing meals with a side salad to stay fuller longer.
Classic Twister – 1,147 kJ (274 cal) with 27 g protein
Large Pops – 1,775 kJ (424 cal) with 32 g protein (This is a meal, not a snack!)
Crunch Burger – 1,630 kJ (390 cal) with 18 g protein
Colonel Burger – 1,744 kJ (417 cal) with 32 g protein
Looking for more meal ideas for busy days?Why not book a consultation with one of our dietitians today? We’re here to help you make the best choices to reach your goals—while still enjoying your food!
We have branches in Lonehill, at Concourse Medical Centre, and in Dainfern, at Chartwell Corner Shopping Centre.
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