A weekly takeaway is part of life for many families. With a few choices, it can fit comfortably into a fat-loss plan.

Indian

Better: chicken tikka, tandoori chicken, dal, chana masala, plain rice, a shared side of saag. Go easy on: korma, pasanda, peshwari naan, bhajis and pilau rice cooked with ghee.

Chinese

Better: chicken or prawn chop suey, steamed dumplings, beef in black bean sauce, boiled rice. Go easy on: sweet-and-sour battered dishes, prawn crackers, egg-fried rice and spring rolls.

Pizza

Better: thin crust, chicken or vegetable toppings, two or three slices with a big salad. Go easy on: stuffed crusts, extra cheese, garlic bread and dips.

Fish and chips

Better: share the chips, remove some batter, add mushy peas for protein and fibre. A whole large portion can exceed 1,000 kcal.

Kebab shop

Better: shish (grilled chunks) kebab with salad over doner meat; chilli sauce over garlic mayo.

Fit it into the week

• Keep breakfast and lunch light and protein-focused on takeaway day.
• Log it honestly — estimates are fine.
• Your weekly average is what matters. One higher day rarely changes the trend.