You know how it is. You are just coming back from a long trip, ending an insanely hard day, out of groceries, or just not. in. the. mood. All you want to do is flop on the couch and Netflix with your boo (chill optional).
- This article will help you navigate ordering healthier takeout/delivery meals.
- Ordering recommendations are organized by type of cuisine, plus tips to make your dinner last for two meals!
As a #busyAF #fitprofessional, you are well within your right to order in. Like with everything else, it is all about the right guardrails.
Order like #fitprofessional
Fortunately for us, the food industry is attuned to the fact that we want healthier options. So this isn’t even that complicated. All you need are some guardrails to keep ordering in consistent with your fitness goals
There are a few principles that I follow regarding ordering in:
- I designate a night a week to order in, usually Fridays when the week is over and I feel like Wiley E. Coyote peeling himself off of the railroad tracks;
- I allow one night to be the “slippage” night – in other words, #shithappens.
Usually one of these nights is my “20.” But if ordering in becomes a 2 or 3 night a week affair, you gotta know some smart 80 choices. Or maybe you are saving your 20 for other occasions.
Ordering recommendations by cuisine
Here are my recommendations, organized by kind of popular delivery / takeout option, with estimated calorie counts. Before we get to that, two caveats on the calorie counts:
- Every restaurant preps their food differently. This is why for the most part I recommend ordering dressing, sauces, etc. on the side, and BYOD (Bring your own dressing) or BYOS (Bring your own sauce). You are at home anyway, so that’s available!
- Like in normal restaurants, portion sizes are usually off the chain. In most if not all cases, one order should be enough to share with your boo or extend to a next day lunch or diner.
- Domino’s spinach and feta artisan pizza (150 calories per slice)
- Papa John’s garden fresh pizza, thin crust (210 calories a slice)
- Pizza hut veggie lover’s thin n’ crispy pizza (180 calories per slice)
Pizza Hut also has a “skinny it up” for their regular pizzas but I would not recommend this. According to the information on the site, this would make a slice of Pizza less than 300 calories.However, if you look at Papa John’s info for their ultimate pepperoni, that’s only 250 calories per slice.
If you are ordering pizza with your boo, family, or friends, and everyone wants to just eat from 1 pie, you can follow this trick: Eat one slide, and “pimp” out your pizza by adding your own toppings. Put 1 slices on a plate and cover with greens, olives, bell pepper, cherry tomato, and cucumber. Drizzle with balsamic glaze. This makes it possible to have “regular” pizza for only about 350 calories!
- Tom Yum (not Tom Ka) soup (150-200 cal with shrimp, tofu, or chicken breast). Tom Ka soup has coconut milk and some places really go wild with the amount, whereas Tom Yum is a broth that is lemongrass-based. In general, with soups, broth base is best
- Spicy beef or papaya salad (on average, 250-300 cal)
- Rice paper rolls (average 120 calories per roll). Instead of the peanut sauce, use tamari or coconut aminos for dipping sauce;
- Tamarind soup with chicken or shrimp (also known as “hot and sour”or “sweet and sour” soup) (250 calories per serving) . This is usually a really great filling soup because of all the cabbage and pineapple, and feels very cleansing, too!
- Pho with Chicken breast or veggies (350-400 cal per serving). Usually I only eat half of the noodles and get a double order of chicken then save the rest and eat as a salad the next day (just mix with some greens, tamari, and miso! )
- Chinese hot and sour soup (100 calories per cup, 200 calories per bowl);
- Steamed asparagus with shrimp or chicken and brown rice, side of brown or garlic sauce (200 calories);
- Steamed veggie dumplings (between 25-50 calories per dumpling depending on size)
Middle Eastern / Greek
- Chicken breast kabob with salad (300-400 calories);
- Yogurt with mint and cucumber (50-100 calories per bowl);
- Tabhouli – bulghur wheat with parsley, tomato, and lemon juice (110 calories)
- Half a pita with 1 serving hummus (170 calories);
- Greek salad with dressing on side add chicken breast (350 calories). Stick with the “thumbful of fat” rule for the feta because these places tend to overload on the cheese;
- Baba Ghanoush (this makes a great dressing for the salad) – 30 calories per serving ;
- Greek yogurt with honey (200 calories)
Indian is TRICKY. Having married into an Indian family, I know firsthand even the homecooked veggie dishes are made with a lot of oil, often canola or even ghee, because of the high cooking temperatures. I would really not order Indian often and make it a “20.”
Best suggestions for Indian:
- Chicken or fish Tikka
- Caulflower, pea and pottao dish (also known as aloo gobi)
- Channa masala (chickpea stew)
- Pizza – order a thin crust margherita pizza. 2 slices usually clock in at 350 calories, more bang for your buck than the chain pizzas
- Minestrone soup (250 calories) with side salad (no dressing, BYOD!)
- Pasta: Cappellini y pomodoro (300 caloiries per serving) – because this is tomato-based and has thinner noodles, it is a usually a good choice. Either share it with your boo, or spread it out over two meals and add a protein!
Let’s have a conversation about sushi. In general, use the “no white stuff” rule. As in, don’t order spicy tuna, “philadelphia” or california rolls. I don’t think the Japanese every intended that their rolls hae mayo.
Here are my recommendations for sushi:
- 1 tuna, salmon, or yellowtail roll, 1 cucumber roll or veggie roll, and
- seaweed salad or miso soup – approximately 450 calories for ALL of this. Eat the tuna roll first then the salad and soup, and usually you will not even feel like eating or finishing the non-fish roll, which you can totally eat the next day!
If you are not a raw food person, here are my recommendations:
- Teriyaki (beef, chicken, salmon, shrimp or tofu) (200 calories per 4 ounce serving. ) and
- Side salad with a sesame ginger dressing (which is usually low in cals) and sub brown rice for white rice, for a total 400 calorie meal. Usually the teriyaki serving is twice the single serving size, so you definitely have additional eats for next day’s lunch or next night’s dinner, just eat over a salad and save some of the rice and dressing.
A lot of the same principles from the DAO of room service orders apply to this kind of food. To recap, here are some good options, including breakfast. A great Sunday morning treat for your boo (or even just for you) is breakfast in bed – but for us busy #fitprofessionals, we can order in and still feel sexy in our skivvies!
- Bunless burger with side salad (400-600 calories);
- Bunless grilled chicken sandwich with side salad (300-500 calories);
- Entrée salad with grilled chicken, salmon, steak or shrimp, no dressing BYOD (300-450 calories)
- Veggie eggwhite omelet with side of turkey bacon or sausage;
- Greek yogurt and fruit;
- Avocado toast and soft-boiled egg.
- Side of wheat toast, feta chees, and honey.
- BYOC!!! Skinny Champagne at only 85 calories a glass. Mix it with Vitamin water zero in rise (orange flavor) for a low-cal mimosa!!
Photo by Jeremy Banks