McDonalds, Nandos and KFC meals UNDER 500 calories – including burgers and fried chicken

When you're counting calories, it can feel like eating out is totally off the menu.

We all know that restaurant and takeaway food is often way more calorie-dense than homemade dishes.

But that doesn't have to be the case - Strictly Come Dancing star, Katie Piper, has revealed.

She's teamed up with fellow mum and entrepreneur Terri Ann Nunns to launch a free fast food and take out guide to help those trying to lead a healthier, happier lifestyle to enjoy their favourite foods guilt-free.

"The idea of not being able to eat out when on a diet is a complete myth," said Terri.

The pair has put this eat out guide together as part of their Healthy Happy Mum Plan, which is all about healthy, sustainable weight loss.

"We want you to use the guide to help you focus more on what you CAN have and rather than what you can’t have.

"Treating yourself to a meal at a restaurant doesn't mean you have to go off track. If you keep this handy guide in mind, you should have no problem enjoying meals out with family and friends."

With tonnes of different dishes under 500 calories, there's plenty of things to choose from in all your favourite high street restaurants - including some unexpectedly low-kcal offerings.

A Bacon Double Cheeseburger from McDonald's, for example, only contains 495 kcals - similar to a bowl of King Prawn Linguine at Zizzi, while sweet treats at Nando's are of a similar calorie value as main meals.

McDonald's

McDonald's is often thought of as a calorie kingdom, but the Healthy Happy Mum Plan lists over 30 food options under 500 calories - including eleven under 300.

Lowest calorie option: Shaker Side Salad (18 kcals)

Highest calorie option under 500 kcals: The BBQ Chicken & Bacon One - Crispy (500 kcals)

KFC

Don't want to give up that finger lickin' good chicken? You don't have to.

Loads of KFC's sides are under 300 calories (such as their Regular Coleslaw - 145 and Beans - 105), while its list of under 500 calorie offerings includes Riceboxes, burgers and salads.

Lowest calorie option: Regular Beans (105 kcals)

Highest calorie option under 500 kcals: Zinger Ricebox (485 kcals)

Nando's

Yep, you can still have a cheeky Nando's - even if you are watching your weight, with the Portuguese-style chain offering a whopping 45 dishes under 500 kcals.

A quarter chicken breast is only 278 kcals, while lots of side dishes are also under 300 - meaning that you can easily build a high-protein, low-calorie meal.

Lowest calorie option: Chargrilled Veg (93 kcals)

Highest calorie option under 500 kcals: PERI-Salted Chips (467 kcals)

Subway

I know what you're thinking - how can a stack of bread, sauce and meat possibly be diet friendly?

Well, Subs are surprisingly low calorie (that also depends on how big you're going). Whether you're a veggie or fan of the Meatball Marinara, there's something for everyone on this list.

Lowest calorie option: Turkey Breast (108 kcals)

Highest calorie option under 500 kcals: Spicy Italian (482 kcals)

Nutritionist Helen Bond told the Sun: "This free restaurant and fast food guide, as part of the Healthy Happy Mum Plan manual, will help people who are calorie and weight conscious make more informed choices on the type of food and drink they consume while out and about.

"It is good news that they highlight meals under 600 calories - in line with PHE One You campaign for 400/600/600 calories a day plus a couple of healthy snacks."