Ask Italian

1. Sea bass al forno -Opt for half of the potato serving.

2. Prima light – Pollo Piccante con Pancetta- (Pizza Only)

3. Prima Light – Coppa Ham & Egg – (Pizza only)

4. Mozzarella, lentil & Grain Salad – go for no dressing, swap for a tbsp balsamic vinegar.

Boots

1. Shapers tuna and cucumber sandwich with egg and spinach pot

2. Boots shapers Caesar salad/tuna salad with boots shapers 20g popcorn or below 100kcal shapers crisps.

3. Boots shapers coronation chicken or chicken and bacon sandwich – no snack needed.

4. Boots shapers pesto chicken sandwich, prawn mayo sandwich or a chicken salad sandwich and ONE of the following snacks.

– Shapers Carrot Battons
– Pineapple Pot
– Mango Pack
– Melon & Grape Combo Pack

Coast To Coast

1.  Chicken skewers (Swap chips for side salad) The dish comes with some med veg, tortilla’s and sour cream so the salad swap is perfect.

David Lloyd Clubs

1. Grilled salmon fillet With sweet potato and carrot mash, wilted kale and spinach.

2. Grilled chicken breast With sweet potato and carrot mash, wilted kale and spinach.

3. Chicken Caesar Grilled chicken breast Salad (REMOVE toasted croutons and Caesar dressing) have with a portion of Sweet potato & carrot mash or New potatoes.

4. High protein tuna, avocado, spinach, green beans, pine nuts, a hard-boiled egg – (REMOVE DRESSING) have with a portion of New potatoes.

*Ask for balsamic vinegar for sauce on the salads if no joy take one of the safe sauces in your bag ;).

5. Grilled Chicken breast burger – remove bacon and chipotle mayo (keep the bun or swap for jacket but opt for side salad with NO dressing).

6. Moroccan chicken breast Flatbread.

Frankie & Benny's

1. Chicken burger (Add cheese) (Opt for bun but swap chips for side salad) The chicken portion is LARGE therefore I would recommend eating half the bread bun.

Harvester

1. CARIBBEAN-STYLE CHICKEN swap slaw, buttered corn and pineapple for a side salad with no dressing. Ask for sauce on the side and apply a small amount, enough for flavour.

2. SIMPLY SEABASS – Swap mash for double steamed vegetables

3. GRILLED CHICKEN BREAST salad ask for no dressing

Kebab

1. One medium Chicken Shish kebab with sauce of choice (in a tub separately) apply a tablespoon of sauce onto your kebab yourself.

The Kebab guys love to go heavy on the sauce which unfortunately equates to a lot of hidden calories so always best to apply yourself. 

McDonalds

1. Grilled chicken wrap with a fruit bag.

Pizza Express

Pizza Express offers an “under 600kcal” pizza option which I would recommend. As these dishes are low on protein but high on carbohydrate I would suggest going for double protein and skip carbs on one of your other meals of the day.

Pret A Manger

Main Meal:
1. HOISIN DUCK SALAD WRAP

2. PRET’S PROTEIN BOX

3. CHICKEN PESTO & ROCKET FLAT BREAD

4. BANG BANG 

5. CHICKEN AVOCADO SANDWICH

6. TUNA & CUCUMBER SANDWICH

7. CRAYFISH & AVOCADO NO BREAD SALAD

Snack:
1. SMOKED SALMON & EGG PROTEIN POT 

Thai Restaurant

1. Opt for a stir fried dish with chicken steering clear of cashew nuts or battered chicken. Accompany with half a portion of steamed rice or stir fried seasonal vegetables.

Turtle Bay

1. FESTIVAL SALAD – 
Ask for no coconut shavings, dressing and on the side and apply a small amount and add jerk chicken breast. 

2. OUR JERK CHICKEN – 
Half chicken, swap slaw and coconut rice for sunshine Quinoa 

Zizzi

1. Pollo Prosciutto.

2. Skinny Pizza Pollo.

Bella Italia

1. Grilled chicken – opt for salad instead of chips. The dish comes with some onion rings so you won’t just be eating chicken and salad 🙂 It comes with a choice of sauce I have mine on the side and use 1/3 of the serving.

2. They also serve under 300kcal pasta dishes which include spiralised vegetable spaghetti these are great but some not hugely protein dense and perhaps depending on whether this is a snack or a main meal slightly to low on calories to leave you feeling full and satisfied…. I would recommend the Gamberoni if you do go for this with a side of Roast Mediterranean vegetables.

3. Pizza Vita – under 600kcals I would opt for the Pollo Sapori again these aren’t hugely protein dense so make sure to make up your protein via your other meals throughout the day

Carluccio's

1. Sea Bass – swap potatoes for Spinach

2. Pollo e Verdure salad – ask for balsamic dressing on the side (ask for no oil in the dressing)

3. Abruzzese salad – ask for dressing on the side (ask for no oil in the dressing) and no croutons

4. Sirloin alla Griglia – have half the potato’s and order Spinach on the side.

Comptoir Libanaise

1. Grilled Chicken Salad

2. Chargrilled marinated chicken, feta cheese, tomato, lettuce, spring onion, mint, ask for no flat bread and dressing on the side and have 1TBSP portion.

3. Marinated Chicken Taouk – have half the rice portion and ask for the salad without dressing.

EAT

1. Chicken Satay & Chargrilled Broccoli pot & Rainbow Fruit Salad

2. Chicken Salad Half Wrap & Free Range Egg & Spinach Pot

3. Scottish Smoked Salmon & Free Range Egg & Rainbow Fruit Salad

4. Texan Chilli Hot Pot

5. Chicken Pho Ga fusion bowl

Giggling Squid

1. THAI-STYLE COD STEAMED SEA BASS FILLET

2. CHILLI AND BASIL GRA PAO – GLORIOUS MORNING –  (Chicken or Prawn)

Either dish to be had with:
STIR FRY PAK CHOI & TENDERSTEMS 

itsu

1. Satay chicken toyko wrap with prawn crackers sweet chilli

2. Lean satay chicken zero salad with vegetable dumplings 
Omega 3 sushi box.

Leon

1. Chargrilled Aioli Chicken Wrap

2. Korean Chicken Burger

3. LEON Baked Fries (no sauce) & Chargrilled Chicken Pot

4. Flatbread & Chargrilled Chicken Pot & half a portion of Korean Mayo

Miller & Carter

1. Fillet steak, lettuce wedge ask for topping and sauce separate (I go for the garlic mayo and Parmesan dressing and they serve it me separately in two little pots).

Ask for no onion loaf and to swap chips for new potatoes. The steak sauce is separate anyway so I advise pouring a small amount on to your steak for flavour.

Pizza Hut

Pizza Hut offers an “under 600kcal” pizza option which I would recommend. As these dishes are low on protein but high on carbohydrate I would suggest going for double protein and skip carbs on one of your other meals of the day.

Sainsbury's

SANDWICHES:

1. Sainsbury’s be good to yourself range (Tuna/chicken salad)

SALADS:

1. All sandwiches/salads in this range make a great lunch option if your not keen on the ones I’ve listed above make sure the one you pick has at least 20g of protein in. (accompany your sandwich with a zero calorie drink and a snack that is below 100kcals).

Tesco

SANDWICHES:
1. Tesco healthy living range (Tuna/chicken salad)

SALADS:
1. Smoky chilli prawn salad

The Ivy

1. Warm chicken salad have a tsp serving of dressing just for flavour.

2. Grilled tuna loin – ask for sauce on the side and apply TBSP serving for flavour – have with a portion of Sprouting broccoli ask for it to be cooked without lemon oil and sea salt.

3. Fillet 7oz/198g with no sauce and a side of Peas, sugar snaps and baby shoots

4. Blackened cod fillet – ask for no juzu mayonnaise

Wagamama

1. Seared Nuoc Cham TunaDuck Wraps – lettuce wraps and tamari sauce with a portion of wok fried greens.

2. Pad Thai Salad – order a side of kimchi.

3. Gyoza – steamed chicken with a portion of wok fried greens or raw salad. 

Bills

1. Bill’s Hamburger – Go nude and swap chips for salad

2. Pan Fried Sea Bass

3.Mojo Marinated

4.Chicken Skewers – swap flat bread for green leaf and avocado mixed seed salad.

5. Steak and Eggs – swap fries for salad with no dressing and ask for no garlic butter.

6.Grilled Chicken and Parmesan Salad – Ask for no croutons and no dressing – ask for Balsamic Vinegar to dress instead.

Chiquito

1. Chicken Fajita Salad – ask for dressing on the side and just have a small amount

2. NAKED BURRITO – opt for habanero chicken

Cote Brasserie

1. Chicken and walnut salad (Ask for dressing on the side – apply a small amount for flavour)

Franco Manca

1. SHARE a Tomato, garlic & oregano pizza adding an additional topping of old spot ham.

Order Side Salad with no dressing on the side

GBK

1. Classic Chicken Normal size – Remove Chipotle Mayo swap for salad bun and go for GBK Homeslaw on the side

2. Beef – Classic Small with American Cheese – swap for salad bun and go for GBK Homeslaw on the side

Indian

1. Chicken Shashlik with half a portion of plain rice.

2. Chicken tikka starter with half a portion of plain rice.

3. Alternately order the curry you like, eat half the portion that comes in the take away tub, serve it with cauliflower rice instead of normal rice at home or cook up some veg and season with curry spices to have along side your curry.

Las Iguanas

1. BLAZING BIRD – Marinated jerk chicken, – swap slaw and go for double salad. Choose your sauce and ask for it on the side and apply a small amount.

2. CHICKEN BURGER – Swap bun and fries for double salad.

Nando's

1. Single chicken pitta with a side salad.

2. Steak and med veg pitta with a side salad.

Pho

1. GÒI GÀ

2. PHỞ CHÍN

3. PHỞ XÀO CHICKEN

4. PHỞ XÀO CHICKEN & PRAWN

5. PHỞ XÀO TOFU & MUSHROOM

6. COURGETTI PHỐ GA have with half a portion of chicken or prawn

7. GỎI CUỐN

8. BOODLE PHỐ CHIN have with half a portion of chicken or prawn

9. GỎI CUỐN

Subway

1. Chicken tikka salad (opt for double chicken) I go for all the salad with a small amount of olives and grated cheese on top with the hot chilli sauce. If your not keen on spicy sauces I would recommend the honey mustard but ask for a small amount.

2. Low fat subs:
Chicken breast, chicken teriyaki, chicken tikka – opt for 9-grain wheat bread, lite mayonnaise and one slice of your choice of cheese. They may try to sell you a cookie or some crisps but hold your guns and just go for a bottle of water.

T.G.I Friday's

1. Crispy noodle salad with garlic chicken – ask for dressing on the side.

2. Crispy duck salad – ask for chicken instead of duck and dressing on the side (I LOVE the Jack Daniels glaze so I always ask for a pot of this on the side and apply a little bit on my salad instead of the dressing) absolutely delishhhh!

Tortilla

1. Medium naked burrito with black beans, PEPPERS, ONIONS & COURGETTES, chicken, guacomole, verde medium or Roja hot, lettuce.

Wahaca

1. The Sonora salad – DELISH!! Opt for chicken and no tortilla bowl. No need to opt for the dressing on the side with this one. Great salad, tastes fantastic!