Restaurant meals are often 1,000 kcal or more, mostly because of oil, butter, portion sizes and extras. You don't need to avoid them — you need a plan.

Before you go

• Check the menu online; many UK chains publish calories.
• Have a lighter, protein-rich breakfast and lunch to leave room.
• Don't arrive starving — a yoghurt or fruit an hour before helps.

Smart ordering by cuisine

• Italian: tomato-based pasta or grilled fish over cream sauces; share a pizza and add a side salad.
• Indian: tandoori and tikka dishes, dal and plain rice over kormas, naan and bhajis.
• Chinese: steamed dishes and stir-fries over battered and sweet-and-sour options; plain rice over egg-fried.
• Pub: grilled chicken, steak or fish with veg; swap chips for a jacket potato or salad.
• Burger places: single patty, skip the cheese and mayo, share fries.

The four quiet calorie traps

1. Bread baskets and nibbles before the meal.
2. Sugary drinks and cocktails.
3. Creamy sauces and dressings — ask for them on the side.
4. Desserts ordered by default — share one if you want it.

Logging restaurant meals

Estimate generously: restaurant dishes typically contain more fat than home versions. If a chain lists calories, use them. Otherwise, find the closest similar dish in Mealify and add roughly 20% for cooking oils.