McDonalds, Nandos and KFC meals UNDER 500 calories – including burgers and fried chicken

We all know that restaurant and takeaway food is often way more calorie-dense than homemade dishes.

But that doesn't have to be the case – Strictly Come Dancing star, Katie Piper, has revealed.

She's teamed up with fellow mum and entrepreneur Terri Ann Nunns to launch a free fast food and take out guide to help those trying to lead a healthier, happier lifestyle to enjoy their favourite foods guilt-free.

"The idea of not being able to eat out when on a diet is a complete myth," said Terri.

The pair has put this eat out guide together as part of their Healthy Happy Mum Plan, which is all about healthy, sustainable weight loss.

"We want you to use the guide to help you focus more on what you CAN have and rather than what you can’t have.

"Treating yourself to a meal at a restaurant doesn't mean you have to go off track. If you keep this handy guide in mind, you should have no problem enjoying meals out with family and friends."

With tonnes of different dishes under 500 calories, there's plenty of things to choose from in all your favourite high street restaurants – including some unexpectedly low-kcal offerings.

A Bacon Double Cheeseburger from McDonald's, for example, only contains 495 kcals – similar to a bowl of King Prawn Linguine at Zizzi, while sweet treats at Nando's are of a similar calorie value as main meals.


McDonald's is often thought of as a calorie kingdom, but the Healthy Happy Mum Plan lists over 30 food options under 500 calories – including eleven under 300.

Lowest calorie option: Shaker Side Salad (18 kcals)

Highest calorie option under 500 kcals: The BBQ Chicken & Bacon One – Crispy (500 kcals)


Don't want to give up that finger lickin' good chicken? You don't have to.

Loads of KFC's sides are under 300 calories (such as their Regular Coleslaw – 145 and Beans – 105), while its list of under 500 calorie offerings includes Riceboxes, burgers and salads.

Lowest calorie option: Regular Beans (105 kcals)

Highest calorie option under 500 kcals: Zinger Ricebox (485 kcals)



Yep, you can still have a cheeky Nando's – even if you are watching your weight, with the Portuguese-style chain offering a whopping 45 dishes under 500 kcals.

A quarter chicken breast is only 278 kcals, while lots of side dishes are also under 300 – meaning that you can easily build a high-protein, low-calorie meal.

Lowest calorie option: Chargrilled Veg (93 kcals)

Highest calorie option under 500 kcals: PERI-Salted Chips (467 kcals)



I know what you're thinking – how can a stack of bread, sauce and meat possibly be diet friendly?

Well, Subs are surprisingly low calorie (that also depends on how big you're going). Whether you're a veggie or fan of the Meatball Marinara, there's something for everyone on this list.

Lowest calorie option: Turkey Breast (108 kcals)

Highest calorie option under 500 kcals: Spicy Italian (482 kcals)


Nutritionist Helen Bond told the Sun: "This free restaurant and fast food guide, as part of the Healthy Happy Mum Plan manual, will help people who are calorie and weight conscious make more informed choices on the type of food and drink they consume while out and about.

"It is good news that they highlight meals under 600 calories – in line with PHE One You campaign for 400/600/600 calories a day plus a couple of healthy snacks."

Health bosses published that campaign last year, in a bid to get Brits to slash their meals to just 1,600 calories a day to beat obesity.

It recommended having a 400 calorie breakfast, followed by two 600 calorie meals later in the day.

But Helen warned that calories are just one part of the puzzle when it comes to weight loss.

The best of the rest

Pizza Hut

  • Macaroni Cheese – 410 kcals
  • 8 Hot 'N' Spicy Chicken Strips – 437 kcals
  • Large Classic Slice of Veggie Supreme Pizza – 171 kcals
  • Large Classic Slice of Meat Feast Pizza – 226 kcals


  • Risotto Funghi – 439 kcals
  • King Prawn Linguine – 498 kcals
  • Vegan Beetballa – 235 kcals
  • Coconut and Chocolate Ripple Gelato, 1 scoop – 112 kcals



  • Ham & Cheese Croissant – 436 kcals
  • Chocolate Caramel Shortbread – 368 kcals
  • Pain aux Raisins – 315 kcals
  • Smoked Salmon Bagel – 472 kcals


  • Beef Bites- 386 kcals
  • Omelette – 311 kcals
  • Chicken Caesar Salad – 451 kcals
  • Loaded Potato Dippers with Cheese – 494 kcals

"Whilst calories are ‘king’ when it comes to weight loss and weight maintenance, they don’t take into account the nutrient composition of the food – which is equally important for health and well being.

"As a nation, we still consuming too much cholesterol-raising saturated fat, blood pressure raising salt, added or newly termed free sugars and not enough gut-healthy fibre and nutrient-rich fruit and vegetables.

"Use this calorie information as a steer to your food choices, but where possible cook from home using quality plant foods ingredients (whole grains, pulses, nuts, seeds and fruits and vegetables), so you know exactly what is going into your food."

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Leading Harley Street nutritionist Rhiannon Lambert told The Sun: "Calories have proven useful in estimating the food requirements of large populations and they’re an important guide in terms of the energy food provides, but it’s not as simple as just that.

"By becoming engrossed in counting calories and restricting our food intake, it may result in becoming more and more confused in regards to what it means to be healthy and encourage an unhealthy relationship with food.

"Not all calories are equal and we should focus on the nutritional value of our meals, not the number associated with them."

The takeaway?

Cook at home as often as you can but don't worry about dining out – there are plenty of options out there!

You don't have to calorie count, but if it's something that works for you, the Healthy Happy Mum Plan might be helpful.

You can find out about more fast food options on the full guide.

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