500-calorie meals from high street restaurants that won’t pile on the pounds

When you’re trying to stick to a diet, eating out is one of the trickiest issues to navigate and can lead to either falling off the wagon or feeling miserable while you nibble on a salad while everyone else enjoys a feasts.

But according to diet guru Terri Ann Nunns and Strictly star Katie Piper, you can enjoy socialising over dinner without putting all your slimming efforts to waste. 

Mother-of-four Terri Ann from Doncaster lost seven stone on her own regime and is now raking in £500K a year after creating her own weight loss plan from the elements of different diets that worked for her.

She and Katie teamed up earlier this year to launch the Healthy Happy Mum Plan and now they have worked with dietician Ro Huntriss to produce the ultimate guide to low calorie options at your favourite restaurants.

Even fast food outlets such as KFC and McDonald’s need not be off the menu with plenty of options coming in at under 500 calories.   

Read on to find out their top picks for enjoying a meal out without the guilt. 

Diet guru Terri Ann Nunns and Strictly star Katie Piper launched the Healthy Happy Mum Plan earlier this year and now they have enlisted the help of a dietician to create the ultimate guide to eating out without ruining your diet 

Diet guru Terri Ann Nunns and Strictly star Katie Piper launched the Healthy Happy Mum Plan earlier this year and now they have enlisted the help of a dietician to create the ultimate guide to eating out without ruining your diet 

Diet guru Terri Ann Nunns and Strictly star Katie Piper launched the Healthy Happy Mum Plan earlier this year and now they have enlisted the help of a dietician to create the ultimate guide to eating out without ruining your diet 

Zizzi's king prawn linguine is a hearty meal that won't leave you unsatisfied and comes in at just under 500 calories

Zizzi's king prawn linguine is a hearty meal that won't leave you unsatisfied and comes in at just under 500 calories

Another way to get your dose of carbs is to tuck into Ask Italian's bruschetta that comes in at 321 calories

Another way to get your dose of carbs is to tuck into Ask Italian's bruschetta that comes in at 321 calories

Zizzi’s king prawn linguine, left, is a hearty meal that won’t leave you unsatisfied and comes in at just under 500 calories. Another way to get your dose of carbs is to tuck into Ask Italian’s bruschetta, right, that comes in at 321 calories 

NANDO’S 

Chicken is a great high protein, low calorie option so it’s no wonder Nando’s has a surprising array of reasonably healthy options. 

There are  more than 50 different dishes under 600 calories, with dishes such as three chicken wings and a quarter chicken breast coming in at under 300 calories.

As long as you avoid calorific fries and sauces, there’s plenty to choose from.  

Diet-friendly options at Nando’s

Grilled Chicken Burger: 380 cals 

Spicy Rice (Large) 393 cals 

5 Chicken Wings 467 cals 

Gooey Caramel Cheesecake 415 

Grilled Chicken Pitta: 381 cals 

Halloumi Sticks & Dip: 441 cals

Plain Fillet Steak Prego Roll: 364 cals

Salted Caramel Brownie 389 

If you're a fan of Nando's you can enjoy a Plain Fillet Steak Prego Roll, which contains just 364 calories, without ruining your diet 

If you're a fan of Nando's you can enjoy a Plain Fillet Steak Prego Roll, which contains just 364 calories, without ruining your diet 

If you’re a fan of Nando’s you can enjoy a Plain Fillet Steak Prego Roll, which contains just 364 calories, without ruining your diet 

KFC

 KFC might not be the obvious choice for low calorie options, but like Nando’s – it’s all about the chicken. 

Be smart about your choices and you can enjoy BBQ Wraps and Popcorn Chicken, which come in under 300 calories. 

Meanwhile, the Fillet Burger and Original Recipe Ricebox are both under 500 calories.

Diet-friendly options at KFC 

Zinger® Burger: 450 cals

Fillet Burger: 440 cals

Flamin’ Wrap: 305 cals

Large Popcorn Chicken: 465 cals  

Toasted Twister: 480 cals

Original Recipe Ricebox: 500 cals

Zinger® Ricebox: 485 cals

Veggie Ricebox: 307 cals  

Who says you can't enjoy a burger when you're on a diet? KFC's chicken Fillet Burger comes in at 400 calories, so just avoid the fries and tuck in 

Who says you can't enjoy a burger when you're on a diet? KFC's chicken Fillet Burger comes in at 400 calories, so just avoid the fries and tuck in 

Who says you can’t enjoy a burger when you’re on a diet? KFC’s chicken Fillet Burger comes in at 400 calories, so just avoid the fries and tuck in 

McDonald’s

Despite popular belief, there are actually loads of options on the McDonald’s menu that can be enjoyed as part of a low carb diet. 

For under 300 calories you can indulge in a Cheeseburger, Chicken McNuggets, Egg and Cheese McMuffin or Cheesy Bacon Flatbread.

Diet-friendly options at McDonald’s

Bacon, Egg & Cheese Bagel: 480 cals

Sausage & Egg McMuffin: 430 cals

Filet-o-Fish: 329 cals

Spicy Vegetable Deluxe: 412 cals 

Bacon Double Cheeseburger: 495 cals

Chicken Legend/BBQ Sauce: 484 cals

McChicken Sandwich: 388 cals

McDonald’s Fries (Medium): 337 cals

Even if you're on a diet you can still tuck into a Bacon Double Cheeseburger at McDonald's for just under 500 calories 

Even if you're on a diet you can still tuck into a Bacon Double Cheeseburger at McDonald's for just under 500 calories 

Even if you’re on a diet you can still tuck into a Bacon Double Cheeseburger at McDonald’s for just under 500 calories 

Subway

You’ll be amazed by the number of items under 300 calories on the Subway menu. Enjoy a Cheese Toastie, Pepperoni Pizza, Steak and Cheese or Big Beef Melt guilt-free. 

And if you feel like a real treat, the Chicken and Bacon Ranch Melt and Spicy Italian both come under 400 calories.

Diet-friendly options at Subway 

Breast Chicken 306

Teriyaki Chicken 322

Tikka Chicken 310

Big Beef Melt 403

Steak & Cheese: 355 cals

Meatball Marinara: 439 cals

Spicy Italian: 482 cals

Tuna: 355 cals  

If you're watching your waistline you can tuck into a Teriyaki Chicken Subway sandwich for just 322 calories 

If you're watching your waistline you can tuck into a Teriyaki Chicken Subway sandwich for just 322 calories 

If you’re watching your waistline you can tuck into a Teriyaki Chicken Subway sandwich for just 322 calories 

More diet-friendly options from high street chains 

ASK ITALIAN 

Rosemary & Sea Salt Bread: 499 cals

Bruschetta: 321 cals

Calamari (1 Serving): 476 cals

Butterfly King Prawns: 416 cals

Pollo Milanese: 480 cals

Kids Margherita: 423 cals 

ZIZZI 

Bufala Caprese: 380 cals

Skinny Pollo Roquito: 488 cals

GF Super Zucca Salad: 500 cals

Ravioli Di Capra: 494 cals 

Risotto Funghi: 439 cals

King Prawn Linguine: 498 cals

 BEEFEATER

Crispy Flat Cap Mushrooms: 489 cals

Loads Potato Dippers: 494 cals

Beef Bites: 484 cals

8oz Sirloin with salad: 455 cals

Sweet Potato fries: 350 cals

Roasted Vegetable Linguine: 492 cals 

COSTA 

Salami and Tomato Panini: 449 cals

Roast Chicken Salad Sandwich 396

Smoked Salmon & Soft Cheese: 372

BLT: 405 cals

Feta & Tomato Pasta Salad: 472 cals

Ham & Cheese Toastie: 307 cals 

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