What Are The Takeaway Meals That Best Support Weight Loss?

We’re all about creating sustainable habits here at 12WBT – doing things that work for you in real, everyday life. Takeaway meals are a part of that! Cooking our own meals is ideal and saves a tonne of money over the year. BUT it would be unrealistic to think that you’ll never order take away again. So after reading this, you’ll be well-equipped with knowledge about how to pick take away meals that will best support your goals.

Thai food

This is a definite crowd favourite but you may need to make some changes to your usual meal choices. I know there will be mouths watering, thinking about chicken pad thai, massaman beef curry, green curry and fried rice. While these are delicious, they are loaded with calories and it’s super easy to overdo it on the portions. Instead, try meals like Thai beef salad, chicken/tofu stir fry with plain rice, steamed fish with veggies or tom yum soup. 


This is my current favourite and there are so many choices here. Fattoush, tabouli, falafel balls and hummus or baba-ganoush are all great, healthy options. And they taste even better together! If you have room, slip in a small piece of pita bread as well.

Also read: How To Make Good Takeaway Choices


Another choice that can be huge in terms of calories. BUT choose right and you can enjoy Mexican food while working towards your goals. Burrito bowls (that forgo the burrito wrap) are the way to go. To keep it even healthier, you can ask for beans instead of meat and guacamole instead of sour cream. 


If you’re eating lunch on the run, sushi rolls are so convenient. However, they can also be a calorie trap. Leave those that have fried chicken/veggies and sauce/mayo inside and choose those with fresh veggies, like carrot or cucumber, and tofu or lean meat. Sashimi is another great choice. If it’s a Japanese dinner you’re enjoying, the same principles apply – fresh veggies, sashimi, seasoned tofu and small portions of rice or noodles. Order a miso soup as well. This adds a heap of flavour! 


Now I wouldn’t really be finished talking about takeaway without including pizza or Indian food, would I? These are the ultimate takeaway options, a staple in many an Aussie household, but they can often lead to you feeling full, bloated and just a bit ‘urgh’, if you over do it. Pizza and Indian don’t need to be put in the ‘never eat again’ list. But because of the high-calorie ingredients they include, it’s important to be mindful of your portions, serve them with a side salad and eat slowly, enjoying the moment.

Also read: Our 12WBT Penang Chicken Curry Recipe

Are you interested in learning more about good health and nutrition? Our 12WBT meal plans are customised to your dietary requirements and calorie levels, offering you over 1100 tasty, healthy recipes to see you on the path to healthy lifestyle success. Visit our website to learn more today!
Erica Grandjean, APD, BNutr&Diet
Erica is a dietitian and trainer on the 12WBT Support Crew. She has completed a degree in Nutrition & Dietetics and loves helping people to enjoy, and have fun with, delicious food. With 10 years of experience as a Les Mills Group Fitness Instructor, Erica thrives on coaching people to move their bodies, sweat and get excited about reaching for big (and little) goals!

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