So you want to go out to eat, but you're really trying to watch your calorie intake?
Summer is finally here and that means weddings, vacations and sunny social events where you can of course show off your body.
Of course you want to look your best, but you also don't want to miss the opportunity to go out for dinner with friends.
Ultimately, the basic rule of weight loss is: calories in versus calories burned.
To really get the most out of your calories, it's best to stick to whole foods and keep processed foods and high-calorie sauces to a minimum. This way, you can eat a lot more without going over your calorie limit.
But staying on track is often easier with the occasional 'treat' to ensure you're still eating the things you love.
Luckily, there are a number of low-calorie options available at your favorite restaurants that won't completely disrupt your diet, so you can enjoy a cheat day without feeling guilty after eating.
We've rounded up some of our favorite meals under 500 calories, and there's not a soggy salad in sight.
Nando's
Everyone's favorite chicken shop has a plethora of low-calorie varieties.
The Chicken Butterfly costs just £331. You can expect two chicken breasts with crispy, flame-grilled skin.
In terms of spices, Medium of Lemon and Herb are the best choices at 21 and 10 calories respectively.
With friends? Share a whole chicken (1,157 calories) between three people and you'll each consume less than 500 calories.
Vegetarian? The meat-free meals are actually quite high in calories, so be careful.
However, the Spiced Chickpea Burger has the lowest number, at 525.
The burger also comes with hummus, red pepper chutney and pink pickled onions, served on a bun with lettuce and tomato.
Most of Nando's large side dishes are for two people. If you're trying to watch your calories, it's best to get half a portion and share the rest or take it home for the next day.
Long-stemmed broccoli is a low-calorie (32 calories) and nutritious option, while the Rainbow Slaw - a mix of greens in a tangy dressing - also has just 136 calories.
For a serving of carbs, you can skip the chips (450 calories) and opt for the signature Spicy Rice, which has 246 calories per serving.
Whatever you do, if you want to stick to your diet, avoid the Fully Loaded Chips. They contain 1,103 calories.
Shake Shack
You can still indulge yourself at this fast food restaurant.
One cheeseburger contains 455 calories and one beef burger only 398.
Skip the chips if you can, or split a small portion with a friend, as regular fries contain a whopping 470 calories.
Craving a burger and a shake? Keeping your calories down can be tough; a vanilla shake from Shake Shack contains a whopping 657 calories.
TGI Fridays
If you go to such an American restaurant, you are asking for an overdose of calories, right?
Their Ultimate Cheese Dipper Burger contains more than 1,300 pieces.
But at TGI's you can adjust your diet and stay under 500 calories.
A half rack of Ultimate Ribs contains only 430 calories and is served with coleslaw and corn on the cob.
If you're only hungry for a small bite, opt for the Garlic & Chilli King Prawns, which contain just 201 calories.
Dessert lovers, stay away. Or opt for a lighter Fresh Fruit & Orange Sorbet Sundae, which is only 240 calories.
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Wagamama
Just look at the number of calories in Wagamama meals, you'll be amazed.
Who would have thought that meals based on noodles, broth and meat could contain so many calories?
Some Waga Katsu Curries, both meat and plant based, contain over 1,000 calories.
Combine this with a drink and a side dish and you'll almost reach your daily calorie intake with just one meal.
Luckily, there are also Wagamama options that don't require you to take off your jeans.
The grilled chicken ramen contains 504 calories and is still a hearty dish of marinated chicken fillet and ramen noodles in a rich chicken broth with pea shoots and spring onion
Or add some veggies and just 451 calories with the Wagamama Salmon Koyo Bowl, which tastes a bit like a salad.
Rather, it's the best, most colorful salad you'll ever eat - with mixed greens, salmon, beetroot, carrot, cucumber, radish, edamame beans, sunflower seeds and a red pepper miso sauce with a creamy tofu dressing.
pizza hut
You'll be hard-pressed to eat a whole pizza at Pizza Hut with less than 500 calories.
However, you can also eat two slices of Hawaiian individual pan pizza for 332 calories.
Not a fan of pineapple on pizza? Opt for three slices of Chicken Supreme Individual Thin Crust for 450 calories.
If you want to watch your calories, thin crust pizzas and individual crust pizzas are the best choice. Stuffed crusts are high in calories and fat.
Can't resist the stuffed crust? Two slices of Pizza Hut's Individual Stuffed Crust Pepperoni contain 442 calories.
Pizza Express
Another popular pizzeria is Pizza Express. This one is the Prada of pizzas.
But of course a pizza also contains a lot of calories.
Opt for the chain's Leggera pizzas. These basically have a hole in the middle, which is filled with salad, so you have to eat less pizza.
A Pollo ad Astra (chicken with a hint of herbs) still contains 667 calories per pizza, but the vegan Padana contains only 554 calories.
And while Pizza Express dough balls are notorious for their delicious taste, a serving of dough balls with garlic butter contains a whopping 450 calories.
If you really can't resist, opt for dough balls on the table.
This way you can still spoil yourself without it becoming too much.