Macro Friendly Takeaway Orders (UK Guide)

TL;DR

• You don’t have to avoid takeaways to hit your macros. You just need to order smarter
• Most UK chains publish nutrition info online. Check before you order
• High-protein, moderate-calorie options exist at nearly every major chain
• The biggest macro traps are sauces, sides, and drinks, not the main items
• Snap your order with Chowdown for a quick macro log, or look up the chain’s nutrition data in advance

Takeaway night is sacred. Whether it’s a Friday Nando’s, a lazy Sunday McDonald’s, or a quick Greggs run at lunch, takeaways are part of British life. And the idea that you have to give them up to track macros is nonsense.

You don’t need to eat grilled chicken and broccoli seven days a week. You need to know what you’re eating and make choices that fit your targets. Most of the time, a smart takeaway order is completely compatible with your macros.

Here’s how to order at the UK’s most popular chains without blowing your targets. For more general strategies, see our guide on how to track macros when eating out. If you’re just getting started with macro tracking, check out our macro tracker starter kit to understand the fundamentals first.

Nando’s

Nando’s is one of the most macro-friendly chains in the UK. Grilled chicken is naturally high in protein and moderate in calories.

Best Orders

Butterfly Chicken Breast (plain)

• Calories: 364 | Protein: 65g | Carbs: 1g | Fat: 11g
• The macro king. Add a side of corn on the cob (120 cal) and you’ve got a 484-calorie meal with 65g of protein. This fits perfectly into most high-protein meal plans under 500 calories.

5 Chicken Thighs

• Calories: 465 | Protein: 53g | Carbs: 0g | Fat: 28g
• More fat than breast but still excellent protein density.

Chicken Pitta

• Calories: 387 | Protein: 41g | Carbs: 33g | Fat: 10g
• Good balance of macros. A proper meal.

Chicken and Halloumi Burger

• Calories: 540 | Protein: 50g | Carbs: 33g | Fat: 22g
• Higher calorie but absolutely loaded with protein.

Watch Out For

• Creamy sauces (Perinaise adds 160+ calories per portion)
• Chips as a side (swap for corn, coleslaw, or mixed leaf)
• Bottomless drinks (empty calories add up fast). For more pitfalls to avoid, see our guide on common macro tracking mistakes.

McDonald’s

McDonald’s gets a bad reputation, but several options are surprisingly macro-friendly.

Best Orders

Grilled Chicken Wrap

• Calories: 380 | Protein: 28g | Carbs: 36g | Fat: 13g
• Solid option. Skip the large meal and have it on its own.

6 Chicken McNuggets

• Calories: 259 | Protein: 16g | Carbs: 15g | Fat: 15g
• Not the highest protein, but moderate calories. Pair with a side salad.

Double Cheeseburger

• Calories: 445 | Protein: 26g | Carbs: 33g | Fat: 23g
• Better protein-to-calorie ratio than most burgers on the menu.

Egg and Cheese McMuffin (breakfast)

• Calories: 290 | Protein: 17g | Carbs: 26g | Fat: 12g
• One of the lowest-calorie breakfast options from any fast food chain.

Watch Out For

• Large fries (444 calories with minimal protein)
• Big Mac sauce (adds ~100 calories)
• McFlurry (300-400 calories of pure sugar and fat)
• Milkshakes (a large is 500+ calories)

Greggs

Greggs is a lunchtime staple, but it’s a macro minefield if you’re not careful.

Best Orders

Chicken Bake

• Calories: 456 | Protein: 20g | Carbs: 36g | Fat: 26g
• Not amazing macros, but the best ratio of the pasties/bakes.

Chicken and Bacon Club (on artisan bread)

• Calories: 418 | Protein: 29g | Carbs: 41g | Fat: 15g
• The best protein option in the sandwich range.

Mexican Chicken Soup

• Calories: 172 | Protein: 10g | Carbs: 22g | Fat: 5g
• Low calorie, good for pairing with a sandwich or salad.

Teriyaki Chicken Noodle Salad

• Calories: 285 | Protein: 18g | Carbs: 36g | Fat: 7g
• One of the lighter options with decent protein.

Watch Out For

• Sausage rolls (320 calories, only 8g protein)
• Steak bakes (408 calories, 12g protein, 26g fat)
• Doughnuts and sweet pastries (200-350 calories with zero protein)

Subway

Subway is genuinely one of the best fast food options for macro tracking because you control what goes in.

Best Orders

Chicken Breast on Wheat Bread (6-inch)

• Calories: ~310 | Protein: ~25g | Carbs: ~40g | Fat: ~5g
• Load up with salad vegetables for volume and nutrients with minimal calories.

Turkey Breast on Wheat (6-inch)

• Calories: ~280 | Protein: ~20g | Carbs: ~40g | Fat: ~4g
• One of the leanest options on the menu.

Chicken Tikka on Wheat (6-inch)

• Calories: ~330 | Protein: ~24g | Carbs: ~42g | Fat: ~6g
• More flavour than plain chicken, similar macros.

Protein Bowl (any chicken option, no bread)

• Calories: ~200-250 | Protein: ~25g | Carbs: ~10g | Fat: ~5g
• Skip the bread entirely for a low-carb, high-protein option.

Watch Out For

• Footlongs (double everything, obviously)
• Mayo, ranch, and creamy sauces (100+ calories per serving)
• Cookies (200+ calories each)
• Meatball marinara (surprisingly high in fat and calories)

KFC

KFC is tricky because everything is fried. But there are still workable options.

Best Orders

Original Recipe Chicken Breast (1 piece)

• Calories: 250 | Protein: 24g | Carbs: 8g | Fat: 14g
• The best single item on the menu for protein density.

Rice Box with Original Chicken

• Calories: ~500 | Protein: ~30g | Carbs: ~55g | Fat: ~15g
• A proper meal with a reasonable macro profile.

Corn on the Cob

• Calories: 86 | Protein: 3g | Carbs: 18g | Fat: 1g
• Best side option. Skip the fries.

Watch Out For

• Zinger burgers with mayo (600+ calories)
• Popcorn chicken bucket (small portion is fine, large is a calorie bomb)
• Gravy is relatively low calorie but high in sodium
• Fries (minimal protein, lots of fat)

Domino’s / Pizza Hut

Pizza is the hardest takeaway to make macro-friendly. The carb and fat content is just inherently high.

Best Strategies

Thin crust over deep pan. A thin crust margherita can be 150 to 200 calories per slice. Deep pan is 250 to 350.

Choose protein toppings. Chicken, ham, and tuna are better than pepperoni and extra cheese.

Limit to 2-3 slices. Have pizza as part of a meal with a side salad rather than eating half a large.

A medium pizza shared between two with a side salad is a perfectly reasonable takeaway meal that fits most macro budgets.

Rough Guide (per slice, medium thin crust)

• Margherita: ~170 cal, 8g protein
• Chicken: ~190 cal, 11g protein
• Pepperoni: ~200 cal, 9g protein, higher fat

Fish and Chips

A British classic that’s surprisingly manageable if you make smart choices.

Best Orders

Grilled or battered cod (smaller portion)

• Calories: ~300-400 | Protein: ~25-30g
• The fish itself is high protein. It’s the batter and frying that add calories.

Chip shop chips (small portion, ~200g)

• Calories: ~400 | Protein: ~5g
• Chips are what they are. Have a small portion rather than skipping entirely.

Mushy peas

• Calories: ~80 | Protein: ~5g
• Add them. Free protein and fibre.

Skip the curry sauce (adds 100+ mostly empty calories) and go for mushy peas or gravy instead.

Total: A small fish and chips with mushy peas comes in around 700 to 800 calories with 30 to 35g of protein. Not a disaster.

General Takeaway Rules

1. Check nutrition info before ordering. Almost every chain publishes it online. A two-minute check saves you from unknowingly eating 1,200 calories.

2. Order protein first. Decide on your protein source, then build the rest of the meal around it. If you’re unsure how much protein you actually need, read our guide on how much protein you need per day.

3. Sauce on the side. This applies everywhere. Sauces are the hidden calorie bombs.

4. Water or diet drinks. A large full-sugar drink adds 200 to 300 calories with zero nutritional value.

5. Don’t skip meals to “save up” for takeaway. This leads to arriving starving, overeating, and feeling terrible. Eat normally during the day. If you’re trying to lose weight, understand that creating a calorie deficit is about weekly averages, not daily perfection.

6. Log it. Snap a photo of your takeaway with Chowdown and log it like any other meal. A takeaway that’s tracked is a takeaway that fits your macros. If you prefer manual tracking, learn how to track macros for free with our complete guide. You can also check out our best free calorie counter apps comparison if you want to explore other options.

The Bottom Line

Takeaways aren’t the enemy. Ignorance about what’s in them is. When you know the numbers, you can enjoy your Friday Nando’s, your Saturday McDonald’s, or your Sunday fish and chips without guilt or guesswork.

The key is choosing protein-focused options, being smart about sides and sauces, and tracking what you eat so it fits your weekly targets. One takeaway in an otherwise well-tracked week barely affects your progress. Five untracked takeaways definitely will.

Eat the takeaway. Track the takeaway. Enjoy the takeaway. Then get back to your usual meals tomorrow.