Low-cal takeaway meals provide a wise choice for people who want taste without extra calories. Besides, people often struggle with time, and low-cal takeaway delivers convenience without compromise. With thoughtful choices, people can enjoy their favorite flavors while keeping meals light and wholesome. Therefore, this guide offers low-calorie meal ideas and simple tips to maintain calorie count.
In this article
Part 1. 5 Best Low-Calorie Takeaway Options for Breakfast
If you want low-calorie takeout options for breakfast, review the five options given below:
1. Starbucks Egg White & Roasted Red Pepper Sous Vide Egg Bites
Made with egg whites and roasted red peppers, these egg bites offer a light and protein-rich start to the day. So, these ingredients deliver energy without adding unnecessary calories, and their soft texture makes them easy to eat. This option suits people who want a fast, low-calorie protein boost.
| Nutrient | Per Serving |
| Calories | 170 |
| Protein | 12g |
| Total Fat | 8g |
| Saturated Fat | 5g |
2. McDonald’s Egg McMuffin (No Butter)
The Egg McMuffin without butter offers a classic breakfast with lower fat content. Regarding ingredients, it contains an English muffin, egg, and lean Canadian bacon. This option satisfies hunger while keeping calorie intake moderate. Moreover, it suits anyone who enjoys a familiar fast-food breakfast with fewer calories.
| Nutrient | Per Serving |
| Calories | 310 |
| Protein | 17g |
| Total Fat | 12g |
| Saturated Fat | 5g |
3. Dunkin' Wake-Up Wrap (Egg & Cheese)
As a low-calorie takeaway, the Wake-Up Wrap with egg and cheese delivers a small, handheld breakfast option. Additionally, it provides protein and carbohydrates in a compact portion, and when you choose this wrap, it helps control calories without skipping a morning meal. It also appeals to anyone with a hectic schedule who wants a convenient, low-calorie morning option.
| Nutrient | Per Serving |
| Calories | 180 |
| Protein | 7g |
| Total Fat | 11g |
| Saturated Fat | 4g |
4. Chick-fil-A Greek Yogurt Parfait with Granola
This parfait option combines Greek yogurt, fresh fruit, and granola, offering protein, fiber, and natural sweetness in one cup. The parfait makes a light, satisfying breakfast that supports healthy eating. Additionally, it suits those who prefer a refreshing, sweet, and nutrient-rich breakfast.
| Nutrient | Per Serving |
| Calories | 270 |
| Protein | 13g |
| Total Fat | 9g |
| Saturated Fat | 3g |
5. Panera Bread Garden Avocado & Egg White Sandwich
Among the low-calorie take-out options, this sandwich pairs egg whites with avocado and fresh vegetables on whole-grain bread. It delivers protein, healthy fats, and fiber, and is filling yet low in calories. If you want a nutritious, wholesome, and filling breakfast, this sandwich is the right choice.
| Nutrient | Per Serving |
| Calories | 340 |
| Protein | 19g |
| Total Fat | 14g |
| Saturated Fat | 4g |
Part 2. Top 5 Low-Calorie Takeout Options for Lunch
Other than breakfast, if you look for low-calorie take-out lunch options, glance at the given ones:
1. Chipotle Chicken Salad
The Chipotle Chicken Salad combines grilled chicken, fresh lettuce, beans, and salsa for a light, protein-rich meal. Additionally, it comes with fiber, vitamins, and lean protein while keeping calories low. This option suits people who want a filling, nutritious lunch without heavy carbs.
| Nutrient | Per Serving |
| Calories | 330 |
| Protein | 28g |
| Total Fat | 14.2g |
| Saturated Fat | 3.8g |
2. Chick-fil-A Kale Crunch Side Salad with Grilled Nuggets
As a low-cal take-away option, this salad mixes kale, red cabbage, and shredded carrots with grilled chicken nuggets. It also offers protein, fiber, and antioxidants in a small portion. Hence, it suits anyone who prefers a colorful, low-calorie meal with a crunchy texture.
| Nutrient | Per Serving |
| Calories | 260 |
| Protein | 27g |
| Total Fat | 10g |
| Saturated Fat | 2g |
3. Taco Bell Veggie Power Bowl
The Veggie Power Bowl contains rice, beans, lettuce, guacamole, and vegetables for a balanced, flavorful meal. So, you get protein, fiber, and essential nutrients without the unnecessary calories. This option suits those who enjoy Mexican-inspired flavors with a light, plant-focused lunch.
| Nutrient | Per Serving |
| Calories | 420 |
| Protein | 12g |
| Total Fat | 18g |
| Saturated Fat | 4g |
4. Panda Express Mixed Veggies & Mushroom Chicken Bowl
As a low-calorie takeout, this bowl combines mushrooms, broccoli, carrots, and chicken in a savory sauce. Besides, it delivers lean protein, fiber, and vitamins while keeping calorie intake moderate. As a result, it works well for people who want something warm and filling without compromising on health.
| Nutrient | Per Serving |
| Calories | 250 |
| Protein | 14g |
| Total Fat | 8g |
| Saturated Fat | 2g |
5. Subway 6-inch Oven Roasted Turkey Sandwich
The 6-inch Turkey Sandwich includes lean turkey, fresh vegetables, and whole-grain bread for a balanced meal. This option suits anyone who prefers a classic sandwich that is low in calories and easy to eat. Additionally, it provides protein, fiber, and essential nutrients in a compact portion.
| Nutrient | Per Serving |
| Calories | 280 |
| Protein | 18g |
| Total Fat | 3g |
| Saturated Fat | 1g |
Part 3. 5 Top Low-Calorie Takeout Food Options for Dinner
At night, diet-conscious people usually look for light, low-calorie takeaways. Thus, if you are among them too, review the five listed options for dinner to feel fulfilling yet light at supper or dinner:
1. Applebee’s Grilled Chicken Breast with Steamed Broccoli and Fire-Grilled Veggies
This dish offers a grilled chicken breast with steamed broccoli and fire-grilled vegetables. Also, it provides lean protein, fiber, and vitamins while keeping calories low. Hence, all these traits make it an ideal option for those who want a healthy, filling, and balanced dinner.
| Nutrient | Per Serving |
| Calories | 370 |
| Protein | 33g |
| Total Fat | 9g |
| Saturated Fat | 2g |
2. Chili’s Classic Sirloin (with Grilled Avocado)
As a low-cal take-away option, the Classic Sirloin with grilled avocado delivers lean beef protein and healthy fats from avocado. It is satisfying yet light on calories compared to other dinner options. So, this choice suits anyone who wants a hearty, flavorful, and nutritious meal.
| Nutrient | Per Serving |
| Calories | 360 |
| Protein | 39g |
| Total Fat | 18g |
| Saturated Fat | 5g |
3. Taco Bell Bean Burrito (No Cheese)
The Bean Burrito without cheese includes beans, rice, and vegetables in a soft tortilla. Additionally, it features fiber, protein, and essential nutrients while reducing calories. For those who prefer a vegetarian, low-calorie, and simple Mexican-inspired dinner, this is the best option.
| Nutrient | Per Serving |
| Calories | 350 |
| Protein | 13g |
| Total Fat | 8g |
| Saturated Fat | 3g |
4. Panda Express String Bean Chicken Breast with Mixed Veggies
Among many low-calorie take-out options, this bowl combines chicken breast, string beans, and mixed vegetables in a light sauce. In addition, it provides protein, fiber, and vitamins without excessive calories. Thus, it suits anyone who wants a warm, healthy, and balanced Asian-style dinner.
| Nutrient | Per Serving |
| Calories | 370 |
| Protein | 19g |
| Total Fat | 13g |
| Saturated Fat | 2g |
5. Subway 6-Inch Veggie Delite Sandwich (Wheat, No Cheese)
The Veggie Delite Sandwich includes fresh vegetables on whole-wheat bread without cheese. It provides fiber, vitamins, and a light, low-calorie meal option. This choice suits people who prefer a simple, refreshing, and healthy dinner.
| Nutrient | Per Serving |
| Calories | 200 |
| Protein | 8g |
| Total Fat | 2g |
| Saturated Fat | 0g |
Part 4. 5 Best Low-Calorie Takeout Options - Popular Chains
Now that you have an idea of low-calorie takeout, if you want to know where you should order, here are five options to try:
1. Chipotle Mexican Grill
- Type: Fast-casual restaurant offering customizable burritos, bowls, and salads made with fresh ingredients.
- Presence: More than 3,200 locations across the United States.
- Healthy Eating: Known for build-your-own meals that allow control over calories, carbs, and fat.
2. Subway
- Type: Quick-service sandwich shop offering customizable subs, wraps, and salads.
- Presence: The largest fast-food chain worldwide, with over 20,000 stores in the U.S.
- Healthy Eating: Features a Fresh Fit menu and many fresh vegetable topping options.
3. Starbucks
- Type: Coffeehouse chain serving espresso drinks, teas, sandwiches, and protein-rich snacks.
- Presence: More than 16,000 stores across the U.S.
- Healthy Eating: Provides low-cal take-out and lighter choices such as egg bites, protein boxes, and fruit cups.
4. Chick-fil-A
- Type: Quick-service chain serving chicken sandwiches, salads, and breakfast items.
- Presence: Over 2,900 locations across most U.S. states.
- Healthy Eating: Features grilled and fresh menu options, including salads and low-calorie sides.
5. Panda Express
- Type: Fast-casual chain serving American-Chinese dishes like stir-fries, rice, and noodle bowls.
- Presence: More than 2,400 locations across the U.S.
- Healthy Eating: Offers “Wok Smart” entrees and vegetable sides with lean meats for lighter meals.
Part 5. How to Make Low-Cal Takeout Choices Healthier - 6 Tips
When you order low-calorie takeaways from the listed chains, here are some tips you can follow to make smart choices:
1. Check Nutrition Information Before Ordering
Look at the nutrition facts online or in-store before choosing a meal. Additionally, focus on meals with protein, fiber, and vegetables, and avoid items with high-calorie sauces, fried toppings, or extra salt. Knowing the calories, fat, and sodium helps you make more intelligent choices.
2. Use the CalBye App for Smart Swaps
Use a calorie-tracking app like CalBye to keep track of low-calorie takeout options. This means the app lets you scan food images to get a detailed calorie report. Users can also import photos from the gallery or use the nutrition table detector for a quick nutrition review. For situations where you get packed food from takeaway food chains, you can use their innovative barcode scanner to get calorie details.
The foremost aspect of this app is that it delivers accurate AI-powered results in a few seconds, which you can log for later access. Users can not only get a detailed calorie report but also find an alternative option that best suits their weight goals. CalBye also offers dietary advice on the food you just scanned, which most applications lack.
Key Features
- Chat with AI: The application enables you to chat with AI to get detailed insights as you categorize the meal.
- Weight Tracking: Users can also use it to track their weight goals, as the app is versatile and intuitive.
- Water Intake Record: Enter your Body Mass Index (BMI) to track your water intake and receive instant alerts.
- Achievement Track: To know whether you have achieved a particular goal, you can keep track of the progress within the My Achievements tab.
3. Customize or Lighten Up Your Order
Ask for sauces or dressings on the side, choose grilled instead of fried proteins, swap bread for whole-grain bread, and add extra vegetables. Small changes make meals healthier and lower in empty calories.
4. Watch Portion Sizes and Sides
Pick small or regular portions instead of large ones and split big meals if possible. Also, avoid high-calorie sides like fries or creamy soups and choose fruit cups, yogurt, or side salads instead.
5. Skip Sugary Beverages
At each meal, try to order water, unsweetened iced tea, or black coffee. Sugary drinks like soda add many hidden calories without nutrition.
6. Limit or Skip Cheese and Creamy Sauces
While ordering low-calorie takeout, avoid extra cheese and creamy sauces like mayo, ranch, or chipotle. Ordering “no cheese” and sauce on the side lowers calories while keeping the taste.
Conclusion
To wrap up, if you want low-calorie takeaway options for each meal, this guide lists a few. So, review them and check their calorie counts to see if they match your weight goal and taste buds. Also, follow our expert's tips and use calorie-tracking apps like CalBye to make wise, quick choices to create a calorie deficit.
FAQs
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What does "low-calorie takeaway" mean?
Low-calorie takeaway refers to restaurant meals that contain fewer calories than regular menu items. These meals aim to provide filling options without adding extra calories or unhealthy ingredients. -
Are low-calorie takeaway meals always healthy?
Not always, some low-calorie meals may lack protein, fiber, or essential nutrients for a balanced diet. So, check ingredients carefully to ensure meals provide vitamins, minerals, and other nutrients. -
Can low-calorie takeaway help with weight management?
Yes, choosing lighter meals can help control calories and reduce total daily intake. Plus, consistent selection of low-calorie options helps people maintain or reach a healthy body weight.
