Even the most organised among us will need to grab some fast food occasionally and while there are a handful of better options nutritionally, there are also loads of meals that pack more fat and calories in a single meal than most of us need in an entire day.

So, when you do find yourself ordering in, here are the meals I would avoid at all costs.

Burger meal deals

Sure, if you make a hamburger at home with a lean beef patty, higher protein or wholegrain bread roll and loads of salad you can create a relatively healthy meal.

On the other hand, when you order a burger with 2-3 serves of meat and cheese, along with creamy sauces and a side of fries, the average upsized fast-food meal contains more than 1000 calories and upwards of 60-80g of fat, or almost an entire days’ worth of fat and calories, minus any decent vegetable or salad bulk, lean protein or wholegrains.

You may have also noticed that you can demolish a fast-food meal within minutes, which is why it is one of the least satisfying types of foods you can have, and is so easy to overeat.

Fried chicken

While chicken may seem like a healthier option, especially if it is referred to as ‘chicken breast tenders’, the reality is that any chicken that is deep fried is not healthy, especially when it is served with fries, as a burger, or as popcorn bites, as, the smaller the pieces of fried chicken, the more fat and calories the chicken pieces absorb.

If you do indulge, opt for BBQ chicken which is a much better option than any fried options.

Indian curry

As a cuisine, Indian food is one of the most calorie-dense and high-fat options you can find, thanks to the base of dense carbohydrate – think potato, rice, naan and roti bread along with high-fat sauces made from ghee, vegetable oil and coconut milk, along with fatty cuts of meat, and very little low calorie, vegetable bulk.

If health and weight control is on your mind, leave the Indian takeaway to an occasional curry night, and opt for lighter options like Thai or Vietnamese if you are craving a curry.

Fish and chips

It may seem like a simple meal, but the reality is that there is nothing positive nutritionally that can be said about plain white fish, deep fried in thick batter and cooked in highly processed vegetable oil. Not only does a meal like this add 600-800 calories to your diet, but at least 60-80g of fat, with no vegetables or salad to balance out the meal.

If you are ordering fish, always opt for the grilled option, skip the chips cooked in poor-quality oil and add a side salad.

Stuffed crust pizza

If you are to make a pizza at home, with good quality flour, and you top it with fresh vegetables and a little cheese; or if you find a takeaway option with a thin base, and loads of vegetables, yes pizza can be a relatively healthy option. On the other hand, deep-fried bases, stuffed with extra cheese and topped with lashings of processed meats, sauce and cheese are far from healthy, and best avoided if your goal is to find a relatively healthy, balanced fast food option.