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    Maclo Guide · Nutrition

    The UK Guide to Healthy High-Protein Takeaways

    Updated August 2026 · 7 min read

    Most healthy-eating advice assumes you have time to cook. In reality, you’re grabbing lunch between meetings, picking up dinner on the way home, or raiding a supermarket meal deal at 8pm. That’s exactly where takeaways and high-street chains can work — if you know what to order.

    This guide cuts through the noise. We’ve pulled together real, macro-friendly meals from the chains you already pass every day. Each pick is high in protein, keeps calories in check, and costs less than another uninspiring salad. It’s the same proactive, meal-first approach Maclo uses: find the food that fits your numbers, instead of logging what you already ate.

    What counts as a healthy high-protein takeaway?

    Calories

    roughly 400–650 kcal per meal

    enough to feel satisfied without overshooting a daily target.

    Protein

    30g or more

    the floor for keeping you full and supporting muscle.

    Carbs

    30–70g

    varies by goal, but we avoid meals that are mostly refined carbs.

    Fat

    under 25g

    especially saturated fat from deep-fried or creamy options.

    Sodium

    watch the salt

    sauces, cured meats and dressings can hide a lot.

    Chain-by-chain picks

    Tesco

    The meal-deal hero

    Tuna pasta, protein yogurt, Coke Zero

    592 kcal · 42g protein · 67g carbs · 16g fat

    £3.85

    The protein yogurt is the secret weapon here. It turns a regular meal deal into a 42g-protein lunch for under four pounds — hard to beat on value.

    Chicken & Bacon salad, naked juice, protein snack

    ≈500 kcal · 35g protein

    £3.85

    A lighter option when you want volume without the carb load. Add a protein pot or egg snacks if you need more.

    Nando's

    Grilled, not fried

    1/4 chicken breast + sweet potato mash + macho peas

    ≈500 kcal · 45g protein · 35g carbs · 12g fat

    £10–£12

    Grilled chicken dominates the protein. The sweet potato adds carbs that actually fill you up, and the veg keeps the meal balanced.

    1/4 chicken breast + ratatouille + corn on the cob

    ≈450 kcal · 45g protein · 25g carbs · 10g fat

    £10–£12

    Lower carb option when you want to keep things lean. Skip the sugary peri-peri drizzle or use it sparingly.

    Pret A Manger

    The grab-and-go classic

    Tuna Niçoise salad

    ≈420 kcal · 28g protein · 18g carbs · 20g fat

    £5.50–£6.50

    Eggs and tuna give a solid protein base. The dressing is where the fat sits, so go easy if you want it leaner.

    Chicken & Bacon salad + protein pot

    ≈480 kcal · 38g protein

    £7.00–£8.00

    Adding a protein pot lifts this into true high-protein territory without turning it into a sandwich.

    Greggs

    High street, high protein

    Mayo chicken burger + fruit pot

    553 kcal · 32g protein · 77g carbs · 22g fat

    £6.00

    A fast, satisfying option. The carbs are high, so this is best when you need energy before training or after a long day.

    Balanced Choice chicken salad + protein snack

    ≈400 kcal · 30g protein

    £5.00–£6.00

    The Balanced Choice range is built around lower calories. Add a protein pot or boiled eggs to push protein up.

    Leon

    Fast food that feels fresh

    Original Chicken Box

    ≈450 kcal · 35g protein · 40g carbs · 15g fat

    £8.00–£9.50

    Grilled chicken, slaw and a modest portion of rice. One of the more balanced boxes on the high street.

    Grilled Chicken Salad Box

    ≈380 kcal · 32g protein · 18g carbs · 16g fat

    £7.50–£8.50

    Lower carb, still high protein. Good when you want volume from veg and a clean macro profile.

    Itsu

    Asian-inspired, light and lean

    Salmon teriyaki rice bowl

    ≈480 kcal · 30g protein · 55g carbs · 14g fat

    £9.00–£10.50

    Salmon brings quality protein and fats. The rice gives you carbs for the afternoon; ask for sauce on the side to cut sugar.

    Chicken noodle soup + edamame

    ≈350 kcal · 28g protein · 35g carbs · 8g fat

    £8.00–£9.00

    A lighter option when you want warmth and volume. Edamame adds plant protein and fibre.

    Sainsbury's & M&S

    Supermarket meal deals, upgraded

    Chicken & Bacon salad, protein yogurt, low-sugar drink

    ≈520 kcal · 38g protein

    £3.50–£4.00

    The same meal-deal maths as Tesco: pick a protein-led main, add a protein snack, and skip the sugary drink.

    M&S Balanced For You chicken tikka masala

    ≈450 kcal · 35g protein · 40g carbs · 12g fat

    £4.50–£5.50

    A ready-meal that actually tastes like a takeaway. The Balanced For You range is calorie controlled, and chicken tikka adds the protein.

    Five rules for any takeaway run

    • 01Order protein first: chicken, fish, eggs, tofu or lean beef should be the centrepiece.
    • 02Pick grilled, baked, steamed or poached over fried or battered.
    • 03Sauces and dressings are the silent calorie killers — ask for them on the side.
    • 04A protein snack on the side can turn a light salad into a proper high-protein meal.
    • 05Carbs are not the enemy; they should just match your energy needs that day.

    Let Maclo find the meal for you

    This guide is a starting point. Maclo searches every restaurant, cafe and supermarket near you — over 20,000 UK venues and 1,000,000+ items — and surfaces the meals that actually fit your macros, budget and distance. No logging. No spreadsheets. Just eat.

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