We get it—winter nights are chilly, and cooking after a long day can feel like a chore. Takeout is quick and convenient, but that doesn’t mean it has to derail your nutrition goals.
During our 6-Week Transformation Challenge, we focus on simple, effective strategies to help you make healthier choices—even when dining from your favorite delivery spots.
How to Stay Healthy While Ordering Takeout
Making smart choices isn’t always easy, which is why accountability and consistency are key. Here are some of the top tips we give our 6-Week Transformation participants to help them stay on track without sacrificing flavor!
1. Go for the Greens 🥗
Look for meals where vegetables are a main component. Some great choices include:
✅ Salads with lean protein
✅ Stir-fried veggies with tofu, chicken, or shrimp
✅ Burrito bowls loaded with greens instead of rice
👉 Bonus Tip: Add extra veggies as sides when possible to increase fiber and nutrients.
2. Skip the “Extras” 🚫
Be mindful of calorie-heavy add-ons like:
❌ Creamy dressings
❌ Cheese overload
❌ Fried toppings
✅ Instead, opt for lighter alternatives like vinaigrettes, avocado, or salsa.
3. Choose Lean Proteins 🍗
Picking high-quality protein sources helps keep you full and supports muscle recovery. The best options include:
✔ Grilled chicken
✔ Fish or seafood
✔ Plant-based proteins like tofu or legumes
4. Watch the Portions 🍽
Takeout portions are often oversized, but these two simple tricks help control how much you eat:
➡ Plate It First: Transfer your meal to a smaller plate or bowl to prevent overeating.
➡ Save Half: Before you start eating, set aside half for tomorrow’s lunch to avoid mindless overindulgence.
5. Look for Balance ⚖️
A well-balanced meal should include:
🥩 Protein for satiety
🥑 Healthy fats for energy
🥦 Fiber for digestion
Swap heavy carbs like white rice or fries for whole grains, sweet potatoes, or extra vegetables.
6. Hydrate Before You Eat 💧
Drinking water before your meal helps:
✅ Prevent overeating
✅ Improve digestion
✅ Reduce cravings for unhealthy options
7. Choose Smartly on the Menu 📖
Look for keywords that signal healthier cooking methods:
✅ Better Choices: Grilled, steamed, roasted, baked, fresh
❌ Avoid These: Fried, crispy, smothered, breaded
⭐ Bonus Tip: Pre-Plan Your Order
Many restaurants post their menus online—take a few minutes to plan ahead. Making a choice when you’re not super hungry helps avoid impulsive, unhealthy decisions.
Enjoy Takeout Without Compromising Your Goals
Staying healthy while ordering in is all about balance and mindful choices. With these tips, you can enjoy your favorite takeout meals while staying aligned with your nutrition and fitness goals.
💪 Need extra accountability and expert guidance? Join our 6-Week Transformation Challenge and get the support you need to build sustainable habits.