Picture this: you’ve powered through a busy week, eaten well, kept your energy steady — and you’re feeling pretty proud of yourself.
It’s Friday evening, you’re flat-out exhausted, and your friends have floated the ultimate temptation: curry. You fancy it, but after all your hard work, you really don’t want to throw it all away.
Don’t worry — Wendy’s got you!
Going out with your friends feeds your soul, and you can still enjoy a curry without sabotaging your progress. Here are my tips on what to pick (and what to skip), so you can nourish yourself and enjoy every bite.
I’ve broken it down course by course – from starters and mains to sides, extras and even drinks. So you can make confident choices, whether you’re ordering in or eating out.
Starters – what to nibble on (without going overboard)
Let’s be honest, you’re probably hungry when you sit down, and this is where things can unravel fast. Poppadoms, sauces, fried starters… they’re easy to overdo before the main course even arrives.
The good news? You can enjoy a little something to start but it’s all about picking what’s worth it, and what’s just filler.
Wendy-approved starters
- Tandoori or grilled meats – tikka chicken or lamb is packed with flavour and protein, and usually cooked without heavy oils
- Shish kebabs – another grilled option, great with a squeeze of lemon and some salad
- Lentil-based soups – like mulligatawny, which gives you fibre and veggies and will fill you up if you are particularly hungry
Wendy advises caution
- Poppadoms & chutneys – moreish but high in refined oils and sugar. If you love them, just have one and skip the sweet sauces
- Bhajis, samosas, pakoras – whilst they are filled with veggies they are deep-fried, so best avoided. You can make healthier versions at home by baking in the oven.
Top tip: Start with something protein-based – it’ll help manage your appetite, so you don’t end up overdoing it later.
Mains – full of flavour
Lovely rich sauces, aromatic spices, and hearty portions, yes this is where the magic happens. But not all curries are created equal. Some are gently cooked in tomatoes and spices, others swim in cream and oil.
Let’s get you something delicious and nourishing on your plate.
Wendy-approved mains
- Tandoori dishes – anything cooked in a tandoor (like tandoori chicken or king prawns) is a great lean option, packed with smoky flavour and usually served with onions and salad
- Bhuna or rogan josh – these tend to be made with tomatoes and spices rather than cream, making them lighter while still deeply satisfying
- Saag (spinach-based curries) – great for extra iron, fibre and antioxidants; pair with chicken, lamb or chickpeas
- Dhal – lentil-based and full of fibre and plant protein – it’s a great choice if you’re veggie or just want something comforting but balanced
Wendy advises caution
- Korma, tikka masala, pasanda – often heavy on the cream and loaded with calories. If you this is your favourite then maybe share one?
- Butter chicken – the name says it all! It very rich and satisfying but a bit too indulgent if you’re trying to stay on track
- “Specials” or chef’s favourites – often these are loaded with extras (oil, cream, salt). Ask how it’s cooked if you’re not sure
Top tip: dry curries tend to be healthier and opting for ones with extra vegetables or chickpeas will increase the nutrition. And if you really want a creamy dish, share it with a friend.
Sides – the secret sauce (or sabotage!)
Sides can really make or break your meal. Especially if you are out with friends who want to order and ‘share’. Just really politely decline and explain that you are happy to just have one side to yourself, but of course they can go ahead and order what they want.
It’s all about balance and being intentional with your choices.
Wendy-approved sides
- Plain basmati rice – a steady, simple carb that socres well on the fribre stakes. (why not swap your rice at home for basmati too)
- Chapati or roti – these are usually cooked without ghee and make a lighter alternative to naan
- Tarka dhal or chana masala – technically these could be sides or mains, but brilliant for fibre, protein and blood sugar balance
- Dry veggie dishes – like saag aloo (watch the oil), aubergine bhaji, or okra – another great way to add colour and variety
Wendy advises caution
- Pilau rice – often fried in oil or butter and can come with extras like food colouring or sugar.
- Naan bread – fluffy and delicious, but usually high in refined carbs and cooked with ghee or butter. Opt for roti instead
- Chips – they might be on the menu, but you’re better off without them. They add little nutritionally and are a classic filler food
Top tip: Choose one main carb either rice or bread – not both. That way you’ll leave satisfied, not sluggish.
Drinks – small sips, smart swaps
Drinks can be a hidden source of sugar, calories and that sluggish post-meal feeling. And lets not kid ourselves, alcohol messes with your sleep. So whether you’re dining out or ordering in, just a few small changes can help you wake up fresh the next morning instead of foggy and flat.
Wendy approved drinks
- Sparkling water with lime – refreshing, hydrating and still feels a bit special
- Plain lassi – if you fancy something creamy, this is a better option than the sweet versions
- A small glass of wine or beer – totally fine if you’re in the mood. Stick to one or two and sip mindfully, and order a jug of water for the table to help you stay hydrated
- Non-alcoholic beers – most places now offer alcohol free options which can be nice if you enjoy the taste of beer
Wendy advises caution
- Mango lassi – often full of added sugar and sometimes cream. Not quite the healthy yoghurt drink it pretends to be!
- Multiple alcoholic drinks – it’s easy to overdo it, especially when you’re tired or chatting away. Your sleep and mood the next day will thank you for holding back
Top tip: Drink a large glass of water before you eat and again when you get home – it helps your digestion and stops that “ugh, why did I do that?” feeling.
Desserts – do you really need one?
Honestly, Indian deserts are just a total sugar fest and it’s best if you just avoid them. However, if you are not totally stuffed after eating all those starters, mains and sides, and you have a really really sweet tooth; then just order one dish and share it.
Wendy-approved desserts
- Fresh fruit – simple and sweet, without the sugar crash
- Sorbet – usually lower in fat than creamy options, and a little can go a long way
- A spoonful of someone else’s – you get the taste without the after effects
Wendy advises caution
- Kulfi – indian ice-cream, often loaded with sugar which you really don’t need after a full plate of curry!
- Gulab jamun, jalebi and other indian desserts – often sweetened condensed milk and deep-fried bits. Delicious, yes, but best skipped to be honest
Top tip: If you’re not sure whether you really want it, step outside for a few minutes or ask for the dessert menu to be brought later. You might find the craving passes.
Final thoughts
Eating out should feel like a joy, not a guilt trip. You don’t need to be perfect – just a little more intentional. When you know what to look for (and what’s best left on the menu), you can enjoy a curry night without feeling like you’ve undone all your good work.
This kind of practical, no-nonsense advice is exactly what I offer in my nutrition work. So, whether you’re looking for more energy, better sleep, or just want to feel more in control around food again, I can help!
If this guide has helped you, you’ll love working with me.
Click here to find out how we can work together — and let’s get you feeling good, inside and out.
