Smarter takeaway choices

Indian

• Choose: tandoori chicken, chicken or lamb tikka (dry), shashlik, tandoori king prawns, madras, jalfrezi, bhuna, dhansak, sag and chana dishes, dal.
• Go easy on: korma, pasanda, butter chicken, masala dishes made with cream, and anything described as creamy.
• Rice and bread: plain boiled rice over pilau, and a chapati or roti over a naan. Share one naan rather than having one each.
• Starters and sides: poppadoms, samosas, pakoras and bhajis are fried, so pick one and share it. Raita and salad are lighter options.

A tikka or tandoori main with a vegetable side, plain rice and a shared chapati is a high-protein takeaway that fits most plans.

Chinese and Thai

• Choose: chicken, beef or prawn stir fries with vegetables, chop suey, dishes in black bean, oyster or ginger sauce, steamed fish, clear soups.
• Go easy on: sweet and sour, crispy chilli beef, anything battered, and very sweet sauces.
• Rice and noodles: boiled rice over egg fried rice, and a smaller portion of noodles or half rice, half vegetables.
• Sides: prawn crackers, spring rolls and spare ribs add up fast. Share them.
• Thai: jungle curry, tom yum soup and stir fries are usually lighter than green or red curries made with lots of coconut milk.

Pizza, chippy and kebab nights

Pizza: choose a thin base over stuffed crust or deep pan, and pick chicken, ham, prawns or vegetables over pepperoni, sausage and extra cheese. Decide how many slices you will have before the box opens, and add a side salad. Skip the garlic bread and dips, or share one.

Fish and chips: fish is a great protein source, and batter is where many of the calories are. A regular or small portion rather than a large, with mushy peas instead of extra chips or curry sauce, makes a real difference. Some chippies also do grilled fish. Sharing a portion of chips is an easy win.

Kebabs: a shish kebab of grilled chicken or lamb pieces in pitta with lots of salad and chilli sauce is a solid choice. A large doner meat with chips and garlic mayo is one of the most calorie-dense takeaways around.

Burgers, chicken shops and sushi

• Burgers: a single patty over a double or triple, skip the bacon and extra cheese, and choose a regular fries rather than large, or a side salad.
• Peri-peri and grilled chicken places: a quarter or half chicken, or chicken breast pieces, with salad, rice or corn is one of the best takeaway options for people who train. Watch the chips and creamy sides.
• Fried chicken: fillets over wings and nuggets, fewer pieces, and swap a side of fries for corn or beans where possible.
• Sushi: sashimi, nigiri and simple rolls are good choices. Tempura, cream cheese rolls and heavy mayo sauces add more calories.

Portions, sharing and delivery apps

Takeaway portions are often designed for sharing, even when they are sold as one. A single curry with rice and a naan can comfortably feed two people, and many Chinese mains are generous enough for two meals. Ordering one fewer main than there are people, plus an extra vegetable side, is an easy way to eat well without anyone going hungry.

Delivery apps are designed to encourage extras: meal deals, free sides above a certain spend and last-minute add-ons. Decide your order before opening the app and stick to it. If a deal adds food you did not want, it is not a saving.

Finally, notice how you feel an hour after different takeaways. Most people find a grilled or tandoori option leaves them comfortable, while a large fried meal leaves them sluggish. That feedback is often more persuasive than any calorie figure.

Make the takeaway fit your week

The occasional takeaway is not what stops progress. A takeaway three or four nights a week usually is. Deciding in advance which night is takeaway night, and planning the rest of the week around it, makes it something to enjoy rather than feel guilty about.

On the day, eat normally with plenty of protein at breakfast and lunch rather than saving up calories and arriving starving. Plate the food and put leftovers straight in the fridge, which gives you tomorrow's lunch too. If you trained that day, a takeaway with a good protein source is a perfectly reasonable post-training meal.

For more on eating out without undoing your progress, see eating out while losing fat and our guide to weekend overeating. A takeaway fits comfortably into a flexible approach, as covered in cheat meals: helpful or harmful. If you train on a Friday evening, such as the 6:30pm Lycan Shred class at Lycan Strength, a high-protein takeaway afterwards is a very reasonable end to the week.