Best Low Calorie Take Out Meals to Stay on Track

Introduction

Best Low Calorie Take Out Meals to Stay on Track is a practical playbook for anyone who tracks calories, wants steady weight loss, and does not want to give up takeout. Eating out does not have to mean derailed progress. With the right choices you can keep most single takeout meals in the 350-700 calorie range, stay within daily targets, and still enjoy variety and convenience.

This article explains which meals and menu modifications reliably cut calories, why those swaps work, and how to order to minimize surprises. You will get concrete examples from national chains and independent cuisines, exact approximate calorie figures and price ranges, a ready-to-use 7-day takeout timeline, a checklist for ordering, recommended apps and tools with pricing, common mistakes, and an FAQ. Use this as a step-by-step reference when you are pressed for time but committed to weight loss and proper nutrition.

Best Low Calorie Take Out Meals to Stay on Track

Overview

This section identifies the easiest takeout meal types to keep low in calories and gives quick examples you can order today. The simplest categories are: protein-forward bowls, sashimi and nigiri, grilled lean-protein sandwiches without mayo, customizable salads with measured dressings, and Mexican-style bowls with controlled portions. These categories work because they concentrate on lean protein and vegetables while limiting refined carbs and high-calorie sauces.

What to Expect in Calories and Price

• Typical calorie ranges: 350 - 700 calories per meal for sensible choices.
• Price ranges: $7 - $15 per meal for most national chains when ordered for pickup; delivery can add $5 - $12 in fees and tip.
• Daily target examples: If your target is 1,500 calories per day, plan a 400-500 calorie lunch and a 500-600 calorie dinner when ordering takeout.

Quick wins: swap fries for a side salad, request sauces on the side, choose brown rice or half rice, and pick grilled over fried. For example, a Chick-fil-A Grilled Chicken Sandwich (320 calories) plus a side salad with light dressing (80-120 calories) totals about 400-440 calories and costs around $7 - $9.

When to Use Takeout vs Cook-At-Home

• Use takeout for busy workdays, social nights, or travel.
• Reserve cook-at-home for higher-control meal prep days when you are below your weekly calorie target and can batch-cook proteins and vegetables.
• Mix: allow 2-3 takeout meals per week within a calorie budget and use tracking apps to ensure weekly calorie deficit remains.

Actionable Checklist for This Section

• Pick one of the five low-calorie categories before ordering.
• Set an upper-calorie limit for the meal (e.g., 600 calories).
• Check calories on the restaurant website or MyFitnessPal before clicking place order.
• Remove or ask for sauces/dressings on the side.

Principles for Choosing Low Calorie Takeout

Core Principles

Choose meals that meet three criteria: lean protein, nonstarchy vegetables, and limited added fat/sugar. Lean proteins provide satiety and preserve lean mass during weight loss. Vegetables add volume with minimal calories.

Added fats and sugars are where most takeout calories hide, so controlling dressings, cheese, and fried components is essential.

Portion Control Over Perfection

You cannot rely on exact macro splits with takeout, but you can control portions. A standard lean-protein portion in restaurants is often 4-6 ounces (approximately 25-35 grams of protein). Aim for plates where protein is visible, vegetables are generous, and starchy sides are moderate or optional.

When entree sizes are large, split the meal or save half for later. Example: a Chipotle bowl with 4 oz chicken (about 180 calories) + fajita vegetables (40 calories) + lettuce (5 calories) + pico de gallo (25 calories) + black beans (120 calories for 1/2 cup) totals about 370 calories without cheese, sour cream, or guacamole.

Engineering Meal Swaps That Save Calories

• Replace creamy dressings with vinegar-based dressings or lemon: saves 100-200 calories.
• Swap fried proteins for grilled: saves 200-400 calories for many items.
• Ask for half the rice or follow a “one starch” rule to keep carbs in check: saves 100-250 calories.
• Skip cheese or use a single light sprinkle: saves 50-150 calories.

Protein-First Ordering

• Sushi: choose sashimi or nigiri (40-60 kcal per piece) rather than tempura rolls.
• Thai: order grilled chicken or tofu with steamed vegetables and brown rice on the side.
• Mediterranean: choose a chicken or falafel plate with large salad and ask for hummus portion control.

Monitoring Hunger and Satiety

Track not just calories but hunger cues. If a 450 calorie takeout meal leaves you hungry within 60-90 minutes, increase protein or add a 100-calorie vegetable snack (eg, carrot sticks). If you feel overly full, reduce portion size next time.

Record subjective fullness in your tracking app to refine future choices.

Example Daily Plan Using Principles

• Lunch: a 420 calorie salad with 5 oz grilled chicken, mixed greens, cucumber, tomato, 2 tbsp vinaigrette on the side.
• Dinner: a 520 calorie grilled fish bowl with 1/2 cup brown rice, steamed vegetables, light soy sauce.

Total: 940 calories—leaving room for breakfast and snacks within a 1,500 calorie goal.

Step-By-Step Ordering Strategy

1. Step 1: Set a meal calorie target

Decide your target before you open the app. Common ranges: 350-500 calories for lunch, 450-700 for dinner. Use your daily calorie goal (e.g., 1,500) and allocate accordingly.

2. Step 2: Scan the menu for proteins and swaps

Look for grilled, baked, or roasted proteins. Mentally apply the swaps: sauces on side, no cheese, half starch. If the menu does not list calories, use a chain-specific calorie guide or MyFitnessPal to estimate.

3. Step 3: Modify in the notes

Use the order notes: “No mayo”, “Dressing on side, 2 tbsp”, “Half rice”, “No cheese”, “Grilled, not fried”. Most kitchens will honor these requests.

4. Step 4: Cross-check calories and price

Before confirming, verify calories on the restaurant website. If unavailable, estimate with MyFitnessPal or the USDA FoodData Central. Compare price and add delivery fees and tip.

Example: a 450 calorie bowl for $10 pickup might cost $18 delivered with fees.

5. Step 5: Portion control at pickup

If the takeout portion is large, split it immediately into two containers. Eating half now and saving half avoids overeating. This simple action often cuts a single meal calorie intake by 40-60 percent.

6. Step 6: Track immediately

Log the meal in your tracking app at pickup or right after eating. Logging before eating prevents post-meal rationalization. Use precise entries for chain names or scan nutrition labels if available.

7. Step 7: Adjust next order based on results

If you were hungry or too full, tweak the protein or add/remove starch next time. Track fullness and energy for one week to refine choices.

Timeline for Implementing This Strategy (First 2 Weeks)

• Day 1: Set daily calorie target and download a tracking app (see Tools).
• Days 2-3: Practice ordering once with a 400-500 calorie target and note satisfaction.
• Days 4-7: Try three different chains following the same rules, split portions if large.
• Week 2: Review one-week data, refine targets, and set a 2-3 takeout meals per week plan.

Practical Checklist for Ordering

• Predefine meal calorie target.
• Choose protein-forward category.
• Request swaps in notes.
• Split large portions immediately.
• Log meal before or right after eating.

Best Restaurant Picks and Exact Orders (Calories and Pricing)

Below are specific low-calorie takeout orders from common national chains and typical independent options. Calorie counts are approximate and sourced from chain nutrition guides or industry-standard databases. Prices are approximate pickup prices in 2025 USD and vary by location and promotions.

Delivery adds fees of $3 - $12 plus tip.

Chipotle

• Order: Bowl with romaine lettuce, 4 oz chicken (approx 180 kcal), fajita veggies (40 kcal), mild salsa (25 kcal), black beans 1/2 cup (120 kcal), brown rice half portion (85 kcal). No cheese, no sour cream, no guacamole.
• Estimated calories: 450 kcal.
• Price: $8.50 - $11 pickup.

Panera Bread

• Order: Strawberry Poppyseed Salad with Chicken, dressing on the side and use half the dressing. Or the Ten Vegetable Soup with half-size Fuji Apple Salad and dressing on the side.
• Estimated calories: Salad ~420 kcal with half dressing; soup + small salad ~400 kcal.
• Price: $8 - $12 pickup.

Chipotle-Style Fast Casual Alternatives (E.g., Sweetgreen, Cava)

• Order: Protein bowl with mixed greens, 4 oz grilled chicken or salmon, 1/4 cup grain, plenty of vegetables, light dressing or puree 1 tbsp.
• Estimated calories: 400 - 600 kcal.
• Price: $10 - $14.

Subway

• Order: 6-inch Turkey Breast sandwich on 9-grain wheat, lots of veggies, no cheese, oil/vinegar instead of mayo.
• Estimated calories: 280 - 350 kcal.
• Price: $6 - $8.

Chick-Fil-A

• Order: Grilled Chicken Sandwich (320 kcal) with Side Salad (80-120 kcal) and light dressing on the side.
• Estimated calories: 400 - 460 kcal.
• Price: $7 - $9.

Starbucks

• Order: Protein Boxes such as Eggs & Cheese or Chicken & Hummus with fruit. Choose lower-calorie options and skip the high-sugar beverages.
• Estimated calories: Protein box 300 - 450 kcal.
• Price: $6 - $9.

Sushi

• Order: Sashimi (6 pieces) + side seaweed salad or 6 pieces nigiri (approx 40-60 kcal per nigiri). Avoid tempura or mayo-based rolls.
• Estimated calories: Sashimi 180-300 kcal; nigiri 240-360 kcal.
• Price: $10 - $18 depending on fish type.

Thai

• Order: Grilled chicken or tofu with steamed vegetables and a small portion of brown rice, request no peanut sauce or sauce on side.
• Estimated calories: 400 - 600 kcal.
• Price: $10 - $14.

Mediterranean/Greek (E.g., CAVA, Zoe’s Kitchen, Local Gyro Shops)

• Order: Build a bowl: greens, 4 oz grilled chicken or gyro meat portion controlled, hummus 2 tbsp, cucumber, tomato, lemon dressing on the side.
• Estimated calories: 450 - 600 kcal.
• Price: $9 - $14.

Panda Express

• Order: Bowl with super greens or mixed vegetables, 3 oz grilled teriyaki chicken (if available) or grilled options; avoid orange chicken. Request brown rice half portion.
• Estimated calories: 450 - 550 kcal.
• Price: $7 - $10.

Burger Chains

• Order: Bunless burger or grilled chicken sandwich without cheese and mayo. Add side salad or apple slices instead of fries.
• Estimated calories: 350 - 500 kcal.
• Price: $6 - $10.

Independent Local Restaurants

• Strategy: Use same rules: lean protein, steamed/grilled vegetables, limited sauces. Ask the kitchen for protein portion sizes and request modifications. Prices vary widely.

Comparison Example:

Two takeout dinners

• Taco Bell Power Menu Bowl (modified): Bowl with chicken, pico, lettuce, black beans, reduced rice, no sour cream, no cheese. Estimated calories: 380 - 450 kcal. Price: $6 - $8 pickup.
• Fast-food fish sandwich combo: Regular meal with fries and tartar sauce often >900 kcal. Swap fries for side salad and skip tartar: sandwich ~400 kcal + salad ~100 kcal = 500 kcal. Price: $8 - $10.

Sample 7-Day Takeout Timeline (Calories and Budget)

• Day 1 Lunch: Subway 6-inch turkey w/ veggies, oil & vinegar - 330 kcal - $7

• Day 1 Dinner: Chipotle modified bowl - 470 kcal - $11

• Day 2 Lunch: Starbucks Chicken & Hummus Protein Box - 400 kcal - $8

• Day 2 Dinner: Thai grilled chicken w/ veg, half rice - 520 kcal - $12

• Day 3 Lunch: Sushi nigiri + seaweed salad - 320 kcal - $14

• Day 3 Dinner: Panera salad half dressing - 420 kcal - $10

• Day 4 Lunch: Chick-fil-A Grilled Chicken Sandwich + salad - 440 kcal - $9

• Day 4 Dinner: Mediterranean chicken bowl w/ small hummus - 540 kcal - $13

• Day 5 Lunch: Leftover half Chipotle bowl - 230 kcal - (already paid)

• Day 5 Dinner: Homemade or light takeout soup + salad - 400 kcal - $8

• Day 6 Lunch: Burger bunless with side salad - 380 kcal - $9

• Day 6 Dinner: Sushi sashimi + brown rice small - 450 kcal - $15

• Day 7 Lunch: CAVA/Sweetgreen bowl controlled dressing - 480 kcal - $12

• Day 7 Dinner: Pizza: 2 slices thin crust with vegetable toppings, salad - 520 kcal - $16

Weekly estimated takeout spend: $90 - $120 (pickup). Delivery can increase cost by $30 - $60 extra.

Tools and Resources

Apps and Platforms for Tracking and Ordering with Pricing and Availability

• MyFitnessPal (MFP): calorie and macro tracking app; free tier includes food logging and database access. Premium costs about $9.99/month or $79.99/year for advanced reporting and no ads. Available on iOS, Android, and web.
• Lose It!: calorie tracker with barcode scanning, food database. Free tier available. Premium about $9.99/month or $39.99/year depending on promotions. iOS and Android.
• Cronometer: more micronutrient-focused tracker. Free basic access; Gold subscription about $5.99/month or $34.99/year. Good for people tracking vitamins and minerals.
• DoorDash, Uber Eats, Grubhub: food delivery platforms. Delivery fees vary by restaurant and time; expect $0.99 - $5 base fees plus service fees. Both DoorDash DashPass and Grubhub+ offer reduced delivery fees for subscriptions around $9.99/month.
• Restaurant websites and nutrition pages: Always a free resource. Chains such as Chipotle, Panera, Chick-fil-A, Subway, Starbucks, and Panda Express publish nutrition facts and allergen information.
• USDA FoodData Central: free database for nutrient values of common foods. Useful for building accurate homemade or modified takeout estimates.
• Kitchen scale: inexpensive digital scales ($10 - $25) to portion batch-cooked items and to help estimate what 4 oz of protein looks like.
• Reusable containers: Portioning into containers at pickup helps control intake; a set of 5-10 BPA-free containers costs $15 - $30.

How to Use These Tools Together

• Before ordering, check the restaurant nutrition page for the exact menu item.
• Log it in MyFitnessPal or Lose It! and adjust for modifications such as “no cheese” or “half rice”.
• If unsure, use Cronometer or USDA database to estimate ingredient calories.
• Save favorite meals in your app for quick future ordering and consistent tracking.

Common Mistakes and How to Avoid Them

• Assuming “healthy” menu labels guarantee low calories

How to avoid: Verify calories on the chain website or app before ordering and request dressings/sauces on the side.

• Underestimating extras and beverages

How to avoid: Choose water, unsweetened tea, or black coffee. If you want a small treat, account for its calories in your daily budget.

• Not measuring portions when plating

How to avoid: Plate half immediately, or transfer to two containers. Use a kitchen scale occasionally to calibrate portion size.

• Ignoring sodium and satiety cues

How to avoid: Choose high-protein, high-fiber options and drink water. If sodium is a concern, select steamed over soy-heavy items and request low-sodium options if available.

• Failing to log accurately

How to avoid: Log immediately, use exact chain entries, and add custom entries for modifications. Use barcode scans or restaurant nutrition entries to be precise.

FAQ

How Many Calories Should a Takeout Meal be for Weight Loss?

A reasonable takeout meal calorie target is 350-700 calories depending on your daily goal. For a 1,500 calorie daily plan, aim for 350-500 calories at lunch and 450-600 calories at dinner.

Can I Order Takeout Every Day and Still Lose Weight?

Yes, if you consistently stay in a calorie deficit and choose lower-calorie options, but daily takeout increases cost and the risk of hidden calories. Plan for occasional takeout and prioritize 2-4 home-cooked meals per week when possible.

Are Delivery Services Adding Hidden Calories to Orders?

Delivery services do not change calorie content, but delivery often leads to ordering extras and larger portions. Fees and convenience increase the chance of impulse items like desserts and drinks.

How Accurate are Chain Calorie Counts?

Chain calorie counts are generally reliable within a small margin but can vary by preparation and portion size. Use them as a guide and adjust if your experience shows consistent differences.

Is It Better to Skip Carbs Entirely When Ordering Takeout?

No. Carbohydrates are part of a balanced plan. Focus on portion control: choose whole grains or modest rice portions and prioritize vegetables and protein rather than eliminating carbs entirely.

How Do I Handle Social Takeout Occasions Without Overeating?

Set a meal calorie limit in advance, scan the menu ahead of time, and plan lighter meals earlier in the day. Share high-calorie dishes and control portions by using the “half now, half later” rule.

Next Steps

• Define your daily calorie target and set meal-specific targets (e.g., lunch 400 kcal, dinner 600 kcal) for the next 2 weeks.
• Install a tracking app (MyFitnessPal or Lose It!) and save 5 favorite low-calorie chain orders to your profile for quick logging.
• Practice ordering one modified takeout meal this week using the checklist: protein-first, sauce on side, half rice/skip fries, and split immediately if portion is large.
• Review results after one week: note calorie accuracy, hunger, cost, and satisfaction; then adjust portion or protein choices for week two.

Further Reading

• Low Calorie Meals at Chipotle You’ll Actually Enjoy
• Low Calorie Chick Fil a Meals That Fit Your Macros
• Best Calorie Tracking Apps 2025 - Ranked & Reviewed
• Free Printable Calorie Tracking Sheet to Stay on Target