SLIM PICKINGS
The worst supermarket ‘fakeaways’ with up to 2,100 calories per portion – and the best picks if you’re on a diet
Experts reveal how to find the best option quickly while in the supermarket aisle
CHANCES are when you opt for your favourite supermarket 'fakeaway', you think you're making a healthy choice.
But a new study this week found these meals are in fact rammed with calories and can be just as bad for you as the real thing.
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Now, an investigation by The Sun has revealed some of the worst ‘fakeaways’ sold in British supermarkets.
Nine in 10 'dine-in' meal deals exceed the NHS' recommended 600-calorie dinner limit, the University of Birmingham research found.
The worst offenders contain more than 1,500 calories - three quarters of a woman's daily limit.
But our analysis found some exceed 2,100 calories per person.
Read more on diet
It's easy to be seduced by supermarket curries, pasta dishes, Chinese meals and pies as they cost a fraction of going out or ordering in.
Many supermarkets even offer enticing deals in which you can get a main, side, and dessert or starter for a good price.
But while many of us go for them hoping we’ll save hundreds of calories, they may in fact be just as bad for your waistline.
Nutritionist Anna Mapson, of goodness-menutrition.com, told The Sun: “Choosing ready meals from a supermarket, as a cheaper alternative to a takeaway for a special night, might not actually be any healthier.
Most read in Diet & Nutrition
“This report highlighted many of the meal deals exceeded the daily recommended amounts for dinner.
“There is no harm in eating a higher amount of calories than the recommended daily amounts now and again.
I made a Chinese fakeaway in the air fryer... trolls say I made a crucial mistake, but I don’t care, it’s delicious
“However, if you choose ready made meals frequently, you're more likely to be eating higher amounts of salt, sugar, saturated fats and food additives, and lower amounts of fibre.
“Meal deals tend to include alcohol or fizzy drinks as part of the bargain, which could encourage you to add wine, beer or sugary drinks you wouldn't normally choose.”
Given fakeaways can be just as bad as takeaways, should we instead opt for the latter?
Reema Pillai, weight loss nutritionist at , says: "I would recommend that people choose what they would really like to eat, whether that is a fakeaway from the supermarket, or a takeaway.
"These foods should be occasional, so choosing what you really fancy and will feel satisfied with eating is important.
"But keep in mind a few tips to help make these occasions healthier and more nutritionally balanced."
Taking into account dine-in deals on offer in supermarkets, we reveal the best and the worst combinations for calories.
THE WORST OPTIONS
SAINSBURY'S - Dine in for £12 (main, side, dessert and drink)
- Half a pack: 509 calories
- Plus: 21.7g fat, 6.8g sugar, 1.98g salt
- Per 100g: 167 calories, 7.1g fat, 2.2g sugar, 0.60g salt
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- ½ flatbread: 316 calories
- Plus: 10.5g fat, 6.3g sugar, 0.87g salt
- Per 100g: 316 calories, 10.5g fat, 6.3g sugar, 0.87g salt
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- ½ pudding: 352 calories
- Plus: 15.8g fat, 32.8g sugar, 0.42g salt
- Per 100g: 360 calories, 16.2g fat, 33.5g sugar, 0.43g salt
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TOTAL CALORIES SHARED BETWEEN TWO: 1,177 each
Plus (also included in deal)
Anna says: “There is over 100 per cent of saturated fat intake and over 50 per cent of your salt intake for the whole day in this one meal.
“The pasta and bread together make a very carb heavy meal, with limited protein.
“Alternatively, boil some pasta, buy a ready made sauce in a jar and serve with some boiled vegetables and pieces of ready cooked chicken.”
What to look out for
On the label
When in the supermarket sourcing your dinner, there are some things to look for on the packaging.
Anna says: "A starting place for consumers would be to check the labels looking at the levels of added salt, sugar and saturated fats."
Look at the numbers by either serving size or per 100g. Most of these deals are for two people and the packaging will say '1/2 serving contains'.
For reference, the recommended limits per day for food intake are:
- Saturated fat: 30g for men 20g for women
- Sugar: 30g
- Salt: 6g
- Calories: 2,500 for men, 2,000 for women
A balanced meal
Reema says: "Try to think of the overall balance of food groups in this meal.
"Ideally you want to choose something that has a good quality protein option, such as chicken or fish or pulses.
"Then, look at the quantity of carbohydrates given, such as the pasta, rice, potato or bread.
"Often this can be the majority of the meal, but we want to balance out the carbohydrates with plenty of different vegetables.
"Some of these dine in meals lack vegetables, so it is helpful to choose vegetable sides to accompany the main course, ideally a steamed or stir fried option, or a side salad."
Anna says: “Quick cook veg like carrots, peas, or broccoli, can be quickly boiled or cooked in the microwave you'd be adding more fibre to your meal.”
Portion size
Reema says: "Look at the portion size. Everyone’s recommended portions will differ depending on various factors, but these dine in meals are a set serving.
"Ask yourself if you need the full serving, or if you are able to serve yourself less. Or if you need more, bulk out the extra bit with vegetables or salad.
"Depending on the takeaway, it can be easy to over-order and then end up eating more than you need, or saving leftovers for another day and then eating the same meal again.
"Instead, try to order so that it seems like enough for one serving for yourself, and if the portions are larger, work on listening to your hunger and portion needs, stopping when you feel satisfied."
Anna says: “Do you need the bolt on foods, like halloumi fries with a pizza? These side dishes often add a lot of calories to a meal."
ASDA - £10 bistro dine-in (starter, main, side and dessert)
- Per tart: 417 calories
- Plus: 25g fat, 12g sugar, 1.2g salt
- Per 100g: 298 calories, 18g fat, 8.6 sugar, 0.88g salt
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- ½ pack: 598 calories
- Plus: 23g fat, 6.8g sugar, 2g salt
- Per 100g: 159 calories, 6g fat, 1.8g sugar, 0.53g salt
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- ½ pack: 266 calories
- Plus: 15 fat, 4.4g sugar, 1.5g salt
- Per 100g: 139 calories, 2.3g sugar, 0.76g salt
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- Per pudding: 571 calories
- Plus: 33g fat, 32g sugar, 0.64g salt
- Per 100g: 369 calories, 22g fat, 21g sugar, 0.41g salt
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TOTAL CALORIES SHARED BETWEEN TWO: 1,852 each
Anna says: “By removing the tarts as a starter, and the buttery mashed potato, this meal can be healthier.
“You could add some side vegetables to the paella.
“Alternatively, swap the mash for any vegetable combination.”
TESCO - Finest meal deal (main, side, dessert and drink)
- ½ pack: 617 calories
- Plus: 33.6g fat, 1.96g salt
- Per 100g: 176 calories, 9.6g fat, 2g sugar, 0.56g salt
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- ½ pack: 273 calories
- Plus: 7.3g fat, 2.1g sugar, 0.69g salt
- Per 100g: 141 calories, 3.8gfat, 1.1g sugar, 0.36g salt
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- Per pudding: 510 calories
- Plus: 23.9g, fat, 36g sugar, 0.56g salt
- Per 100g: 329 calories, 15.4g fat, 23.2g sugar, 0.36g salt
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TOTAL CALORIES SHARED BETWEEN TWO: 1,679 each
Plus bottles of drink with up to 220 calories per person.
Anna says: “One pudding is 40 per cent of your recommended sugar limit for the whole day.
“There are no side dishes in the meal deal to swap out for an alternative that isn’t creamy or buttery.
“For a healthier alternative, swap the pudding for some thawed frozen berries on top of meringue nests.
"And consider adding some frozen peas to the lasagne for added fibre.”
WAITROSE - £12 Pizza Feast Meal Deal (two pizzas, two extras)
- ½ pizza: 485 calories
- Plus: 16.4g fat, 6g sugar, 1.89g salt
- Per 100g: 266 calories, 9g fat, 3.3g sugar, 10.4g salt
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- ½ pizza: 482 calories
- Plus: 15.8g fat, 9.20g sugar, 1.01g salt
- Per 100g: 226 calories, 7.4g fat, 4.3g sugar, 1.01g salt
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- ½ pack: 177 calories
- Plus: 12.5g fat, 1.15g sugar, 1.3g salt
- Per 100g: 355 calories, 22.6g fat, 2.3g sugar. 2.60g salt
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- Per ¼ pudding: 372 calories
- Plus: 23g fat, 26.9g sugar, 0.13g salt
- Per 100g: 387 calories, 23.9g fat, 27.9g sugar, 0.14g salt
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TOTAL SHARED BETWEEN TWO: 2,178 each
Anna says: “The salt content of these pizzas is very high and by eating this meal you’d exceed the recommended daily intake in one meal.
“Consider sharing one pizza, skip the halloumi fries and go for a mixed bean salad and mixed green salad instead.
“Put the second pizza in the freezer for another day.”
MORRISONS - Takeaway banquet for two
- ½ pack: 1,092 calories
- Plus: 47.2g fat, 18.9g sugar, 3.14g salt
- Per 100g: 192 calories, 8.3g fat, 3.3g sugar, 0.55g salt
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TOTAL CALORIES SHARED BETWEEN TWO: 1,092 each
Anna says: “This meal deal bag includes extra bread you don’t really need.
“At 1,092 calories for half a pack, this is an energy dense meal, delivering half a woman’s intake for the whole day.
“Instead, add some chicken to a jar of korma sauce and serve with boiled rice. This will lower your calorie intake and salt.”
Marks & Spencer - Gastropub Dine In for £12 (main, side and dessert or starter)
- ½ Pack: 673 calories
- Plus: 41g fat, 5.3g sugar, 2.2g salt
G
- ½ Pack: 380 calories
- Plus: 29.3g fat, 4.5g sugar, 1.19g salt
- Per pudding: 533 calories
- Plus: 31.2g fat, 39.5g sugar, 0.74g salt
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TOTAL CALORIES SHARED BETWEEN TWO: 1,586 calories
Anna says: “One portion of the pie contains more than your saturated fat recommended intake limit for the day.
"If you add the chocolate pudding to this as well, you’d be eating over double the saturated fat limit in one meal.
";As an alternative choose some delicious fresh fruit for your pudding, or buy their fruit kebabs to help increase your antioxidant and fibre intake whilst reducing fat.”
THE BEST OPTIONS
SAINSBURY'S - Dine in for £12 (main, side, dessert and drink)
- ½ pack: 301.5 calories
- Plus: 14.25g fat, 0.37g salt
- Per 100g: 201 calories, 9.5g fat, less than 0.5g sugar, 0.25g salt
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- ½ pack: 202 calories
- Plus: 11g fat, 4.8g sugar, 1.06g salt
- Per 100g: 115 calories, 6.3g fat, 2.7g sugar, 060g salt
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- Per pudding: 149 calories
- Plus: 5g fat, 20.6g sugar, 0.08g salt
- Per 100g: 339 calories, 11.4g fat, 46.9g sugar, 0.18g salt
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TOTAL SHARED BETWEEN TWO: 652 calories each
ASDA
- ½ pack: 428 calories
- Plus: 26g fat, 2.3g sugar, 1g salt
- Per 100g: 246 calories, 15g fat, 1.3g sugar, 0.59g salt
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- ½ pack: 84 calories
- Plus: 4.5g fat, 1.6g sugar, 0.98g salt
- Per 100g: 59 calories, 3.1g fat, 1.1g sugar, 0.68g salt
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- ½ pack: 94 calories
- Plus: 5.7g fat, 1.8g sugar, 0.15g salt
- Per 100g: 109 calories, 6.6g fat, 2.1g sugar, 0.17g salt
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- Per pudding: 211 calories
- Plus: 10g fat, 12g sugar, 0.18g salt
- Per 100g: 281 calories, 13g of fat, 15g of sugar, 0.24g salt
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TOTAL SHARED BETWEEN TWO: 817 calories each
TESCO - Finest meal deal (main, side, dessert and drink)
- Per ½ pack: 281 calories
- Plus: 14.6g fat, 0.5g sugar, 0.81g salt
- Per 100g: 208 calories, 10.8g fat, 0.4g sugar, 0.60g salt
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- ½ pack: 84 calories
- Plus: 4.4g fat, 2.2g sugar, 0.75g salt
- Per 100g: 71 calories, 3.7g fat, 1.9g sugar, 063g salt
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- ½ pack: 253 calories
- Plus: 17.3g fat, 17.6g sugar, 0.24g salt
- Per 100g: 408 calories, 27.8g fat, 28.4g sugar, 0.39g salt
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TOTAL CALORIES SHARED BETWEEN TWO: 618 calories each
MORRISONS
- ½ pack: 181 calories
- Plus: 6.3g fat, 2.6g sugar, 1.1g salt
- Per 100g: 109 calories, 3.8g fat, 1.6g sugar, 0.66g salt
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TOTAL SHARED BETWEEN TWO: 181 calories each
WAITROSE
- Per 1/2 pack: 279 calories
- Plus: 25.50g fat, 2.30g sugar, 0.89g salt
- Per 100g: 311 calories, 28.3g fat, 2.5g sugar, 0.99g salt
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- Per 1/2 pack: 393 calories
- Plus: 16.30g fat, 4.9g sugar, 1.23g salt
- Per 100g: 151 calories, 6.3g fat, 1.9g sugar, 0.47g salt
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- Per 1/2 pack: 131 calories
- Plus: 8.40g fat, 2.80g sugar, 0.80g salt
- Per 100g: 126 calories, 8.1g fat, 2.7g sugar, 0.77g salt
TOTAL SHARED BETWEEN TWO: 803 calories each
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Marks & Spencer
- Per ½ pack: 391 calories
- Plus: 18g of fat, 7.2g sugar, 2.09g salt
- Per ½ pack: 85 calories
- Plus: 4.4g fat, 2.2g sugar, 0.5g salt
READ MORE SUN STORIES
Cheese Rarebit and Ham Crumpets
- Per ½ pack: 156 calories
- Plus: 4.6g fat, 3g sugar
TOTAL SHARED BETWEEN TWO: 632 calories each
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