The best chain restaurant meals under 500 calories that won’t break your diet – from Nando’s to TGI Friday’s
So you want to go out to dinner, but you’re really trying to control your calorie intake?
After all, summer is here, and with it comes weddings, vacations, and sunny social events that all involve showing off a little flesh.
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Sure, you want to look your best, but you also don’t want to miss out on dining out with friends.
Ultimately, the basic rule of weight loss is: calories in versus calories out.
And to really get the most out of your calories, choose whole foods and minimize processed foods or high-calorie sauces, as you’ll be able to eat much more without going over your calorie limit.
But staying on track can often be easier with an occasional “treat” to ensure you continue eating the foods you love.
Luckily, there are lower-calorie options available at your favorite restaurants that won’t completely disrupt your diet, meaning you can enjoy a cheat day without the guilt after your meal.
We’ve rounded up some of our favorite meals under 500 calories—and there’s not a soggy salad in sight.
Nando’s
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Everyone’s favorite chicken shop offers a plethora of low-calorie choices.
The butterfly chicken costs just $331. Expect two chicken breasts with crispy flame-grilled skin.
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When it comes to spices, medium or lemon and herb spices are your best bets, with 21 and 10 calories, respectively.
With friends? Share a whole chicken (1,157 calories) between three people and you’ll each consume less than 500 calories.
Vegetarian? Meatless meals are actually quite high in calories, so be careful.
However, the spicy chickpea burger has the lowest number, with 525.
The burger also comes with hummus, red pepper chutney and pickled pink onions, all served in a bun with lettuce and tomatoes.
Most Nando’s large sides are served for two people, so if you’re watching your calories, stick to your half and share the rest or take it home for the next day.
Long-stem broccoli is a low-calorie (32 calories) and nutritious option, while rainbow coleslaw—a medley of vegetables in a tangy vinaigrette—also has just 136 calories.
For a carb-loaded side, skip the chips (450 calories) and opt for the signature spicy rice, which has 246 calories per serving.
Whatever you do, if you want to stick to your diet, avoid Fully Loaded chips which contain 1,103 calories.
Shake Shack
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You can still treat yourself at this fast food restaurant.
A single cheeseburger contains 455 calories and a single beef burger only 398.
Skip the chips if you can, or share a small portion with a friend, as regular fries contain 470 calories.
Craving a burger and a milkshake? You may be struggling to limit your calorie intake; a vanilla milkshake from Shake Shack has 657 calories.
Friday TGI
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Going to that American restaurant is just asking for a caloric overload, right?
After all, their Ultimate Cheese Dipper Burger contains over 1,300 of them.
But you can cheat on your TGI diet and stay under 500 calories.
A half-tray of Ultimate Ribs is only 430 calories and comes with coleslaw and corn on the cob.
If you’re craving a smaller bite, opt for the garlic and chilli king prawns, which only have 201 calories.
Dessert lovers, skip these. Or opt for a lighter fresh fruit and orange sorbet sundae, which is only 240 calories.
The 5 Worst Alcoholic Drinks If You’re on a Diet
SUMMER means long days, shorter nights and generally an increase in social events and alcohol consumption.
However, if you’re trying to watch your weight, this excess alcohol could be problematic because it can contain a significant number of calories without any nutritional benefit.
So how can you continue to go out and drink without it having too much of an impact on your figure?
Georgia Chilton, nutritionist at Fresh Fitness Food, shares the five worst summer drinks from an expert’s perspective – and what to drink instead.
- Beer – swap for non-alcoholic or low-alcohol beers
- Piña colada – substitute rum and coconut water with a splash of pineapple juice
- Daiquiri – replace the classic daiquiri with fresh lime juice, a splash of simple syrup and rum
- Long Island Iced Tea – Substitute vodka soda with a splash of Diet Coke
- Espresso martini – swap it for a sugar-free, caffeine-free version
Wagamama
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Check out the calorie count of Wagamama meals and you might be surprised.
Who knew that noodle, broth and meat dishes could be so high in calories?
Some Waga Katsu curries, made with meat or plants, contain well over 1,000 calories.
Pair it with a drink and a side and you’ll be close to your daily calorie intake with just one meal.
But luckily, there are Wagamama options that won’t require you to undo your jeans.
The Grilled Chicken Ramen has 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 onions.
Or, add veggies and just 451 calories with the Wagamama Salmon Koyo Bowl, which is a bit like a salad.
But it looks more like the best, most colorful salad you’ll ever eat – with mixed greens, salmon, beetroot, carrot, cucumber, radish, edamame beans, sunflower seeds and a red pepper-miso dressing with a creamy tofu vinaigrette.
Pizza Hut
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You’ll be hard-pressed to enjoy a whole pizza at Pizza Hut for less than 500 calories.
However, you can treat yourself to two individual slices of Hawaiian pizza for 332 calories.
Not a fan of pineapple pizza? Opt for three individual slices of thin-crust chicken supreme for 450 calories.
Individual thin-crust and thin-crust pizzas are your best bet here if you’re watching calories, with stuffed crusts being high in calories and high in fat.
Can’t resist stuffed crust? Two individual slices of Pizza Hut Stuffed Crust Pepperoni have 442 calories.
Pizza Express
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Pizza Express, another popular pizzeria, is like the Prada of street pizza.
But of course, pizza comes with a whole bunch of calories.
Opt for the chain’s Leggera pizzas. These have a hole in the middle, which is filled with salad, allowing you to have less pizza to eat.
A Pollo ad Astra (chicken with a hint of spice) is still on the higher side at 667 calories per pizza, but the vegan Padana is a lighter 554 calories.
And, while Pizza Express’ dough balls are famously delicious, a serving of Garlic Butter Dough Balls contains 450 calories.
If you can’t resist, choose dough balls for the table.
This way you can still indulge yourself without overdoing it.
