Nutrition coach reveals his favourite fakeaway recipes

Nutrition coach reveals his favourite fakeaway recipes


Nutrition coach reveals fakeaway recipes with HALF the calories of your favourites from Nando’s and Five Guys

  • Fraser Reynolds shares his recipes to show that healthy food can taste good too
  • READ MORE: Prawn Thai curry and chicken yakitori… with these delicious recipes, you can enjoy your takeaway favourites without piling on the pounds

It’s no secret that us Brits love indulging in delicious takeaways, but what if there was a way to still enjoy the same dish but in a healthier way?

Fraser Reynolds is a nutrition coach who makes content online to help people stick to their goals but still enjoy the dishes they love to eat.

Fish and chips is an absolute classic feel-good Friday meal, but this meal on average is around 1,000 calories, which is makes up half of a woman’s daily calorie intake.

Fraser’s recipe of the dish nearly halves the amount of calories it would be if you were to get one from your local chippy.

Fraser told MailOnline: ‘I like to showcase that with very slight adjustments we can still make food taste just as good (sometimes better) than our local takeaway. I also understand that every penny is precious right now so providing meals are affordable is a must in my eyes.’

Fraser Reynolds is a nutrition coach who makes content online to help people stick to their goals but still enjoy the dishes they love to eat

I can see why this went viral – a real delight 🍔 It’s pretty much an upside down burger but it ticks all the boxes and is perfect for your weekend fakeaway. Serves 1 happy human 537 calories 27g protein 21g fat 56g carbs 1 brioche bun 1 steak burger (Tesco) 1/2 onion (I used half this) 1 tsp. brown sugar 10g mayo, ketchup and mustard 1 tbsp. Water 2 cheesy slices Tips: Chef yer oooonions low and slow – give them time to caramelise in the sugar. If I was doing it again (probably tomorrow night and Sunday 🤣) I’d grill my buns a little longer. Yes you place the cheese on the seeded part of the bun. This is pretty much an upside down burger. Enjoy 🥳 #fakeaway #burger #recipeshare #fiveguysfakeaway #fridayfakeaway #calorietracking

Fraser is pictured with his Five Guys grilled cheeseburger which he says is the ‘best burger you’ll ever taste’

If you were to get a grilled chicken wrap from Nando’s and some peri-peri salted fries on the side, it would set you back 1,006 calories. But Fraser’s recipe is 284 calories less and more cost-effective. 

Fraser says that takeaways usually use more calorie-dense and processed ingredients, with the majority frying their foods in oil. His recipes can be made in the airfryer or oven and uses spray oil, which is much healthier for you than regular oil.

He also added that takeaway places tend to use a lot of heavy creams and unhealthy sauces, whereas his recipes are often paired with a homemade sauce which can save you ‘hundreds of calories’. 

Fraser recommends sticking to one takeaway a week, adding: ‘I always say that your diet should be 80 per cent  nutritious and 20 per cent delicious.

‘No foods are off limits and if you can work a takeaway into your calorie budget or dieting strategy then you absolutely should. 

‘Restricting yourself to the so called “healthy food” is often unsustainable longer term. A life without your favourite food is not one I’d support.’

Five Guys grilled cheeseburger 

Serves 1 

537 calories, 27g protein, 21g fat, 56g carbs 


1 brioche bun

1 steak burger

1/2 onion 

1 tsp. brown sugar

10g mayo, ketchup and mustard

1 tbsp. Water

2 cheesy slices

This Five Guys grilled cheeseburger fakeaway has 537 calories in it and looks delicious 


Spread mayonnaise on both sides of a brioche bun and slice up half an onion. 

Fry the onion with a teaspoon of brown sugar and some water in a sizzling frying pan. Cook slowly for a caramelised effect. 

Add a beef burger and squash it down with a spatula. 

Add the buns to the pan, and build with two slices of cheese along with the patty and grilled onions.

Add a squirt of tomato sauce and mustard, assemble the burger and wrap it in tin foil – true Five Guys style.

Beer battered fish and chips

Serves 2

Each portion: 557 calories, 38g protein, 8.5g fat, 80g carbs


2 fresh fish fillets (he used haddock)

400g potatoes

160g plain flour

200ml beer

1/2 tsp baking powder

1 tsp salt

30ml vinegar

1 tbsp oil

Fraser shares his recipe for beer battered fish and chips, which he pairs with tartare sauce, mushy peas a wedge of lemon and some picked onions 


The first step is to peel and chop some potatoes into chunky chip style and then put them into the airfryer at 200 degrees for 20 minutes – if you don’t have an airfyer, you can use a regular oven. 

While those are cooking away, put a small bowl of plain flower, a teaspoon of baking powder and a pinch of salt into a larger bowl and mix together.

Then open a can of beer and gradually add the beer until it a thick but loose consistency and then dip your fish in the batter.

Put some spray oil onto the fish before putting it into your airfyer – or oven – at 200 degrees for 15 minutes. 

The take your chips out and add a tablespoon of oil, a pinch of salt and some vinegar to taste. Put it on for 190 degrees for seven minutes. 

The serve with a wedge of lemon, and some peas -either mushy or garden – tuck in and enjoy. 

Katsu chicken and salt and pepper chips

Serves 2 

Each portion 632 calories, 39g protein, 25g fat, 59g carbs


400g chicken 

1 tbsp oil 

1 tbsp sesame oil 

2 tbsp soy sauce 

1 tbsp five spice 

1 tbsp garlic salt 

1/2 packet katsu crumb 

1 packet katsu sauce 

1/2 onion 

1 pepper 

400g potatoes 

1 chilli (optional)  

This Katsu chicken looks yummy but it also better for you and a lot less calorific than ordering from a takeaway 


Chop up your potatoes into chips and put chopped pepper, onion, and chilli into a bowl. Then add the sesame oil, soy sauce, garlic salt, five spice and oil. 

Mix it all together and then put it into the airfryer – or oven- at 200 degrees for 20 minutes and shake halfway through the cook time.

Then bread your chicken in the katsu breadcrubs and put them into the airfryer or oven at 190 degrees for 17 minutes.

To finish, warm up the katsu sauce and pour it on top of the finished dish. 

Nando’s chicken wrap and peri peri salted fries 

Serves 1 

722 calories 46g protein 18g fat 90g carbs


1/2 packet Nando’s seasoning 

15g Perinaise sauce 

15g chilli jam 

150g chicken Lettuce

 20g halloumi 

15g peri peri salt

Few sprays oil 

200g potatoes

15g honey 

1 tortilla wrap

This Nando’s fakeaway is almost 300 calories less than ordering from the restaurant 


Coat your chicken in the Nando’s seasoning and spray it with the oil, then put it on at 190 degrees for 17 minutes.

While that is cooking, chop up the potatoes into wedge slices and coat them with the peri peri seasoning and put them in to cook at 200 degrees for 20 minutes.

To make the glaze, add Nando’s sauce and honey. When the chicken has four minutes remaining, then brush on the glaze and let it finish cooking. 

Add the halloumi into the airfryer or oven at 200 degrees for four minutes.

Then put the chilli jam, perinaise, lettuce and then the chicken and halloumi into the tortilla wrap and fold it up. Put it in the air fryer for three minutes at 200 degrees.

Sweet and sour chicken

Serves 4

Each portion (rice not included) 412 calories, 34g protein, 9g fat and 48g carbs


600g chicken

1 onion

2 peppers

6 slices pineapple

1/2 juice from pineapple can

4 tbsp tomato ketchup

1 tbsp malt vinegar

2 tbsp honey

2 tbsp brown sugar

1 tsp Lazy garlic & ginger

30ml dark soy

80g corn flour

1 tbsp sesame oil

While many would pick up the phone and ring their local takeaway for sweet and sour chicken, why not try Fraser’s recipe instead? 


Add chopped chicken breast into a bowl with the soy sauce, sesame oil, ginger and garlic and mix around, then add corn flower.

The put the chicken in the air fryer for 17 minutes at 200 degrees. 

to make the sauce, add pineapple juice, tomato ketchup, honey, malt vinegar and brown sugar into a bowl and mix.

Put chopped onion and pepper into a pan and then add the sauce and chunks of pineapple.

When the chicken is done, then add it to the pan and mix.

Plate up with rice (optional).

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