When the weekend rolls around, many of us want to unwind and that often means ordering a takeaway. After a long week, the idea of skipping the cooking and enjoying a hot, delicious meal with friends or family is hard to resist.
But let’s be honest, how often does that takeaway arrive cold, late, or just a bit underwhelming? On top of that, these meals are usually packed with oil, sugar and salt, designed to keep you eating long after you're full.
If you're taking GLP-1 medication such as Mounjaro, you may find your cravings for high-calorie foods begin to fade. Still, that doesn’t mean you have to give up the joy of a weekend treat. So, what’s the alternative?
Enter the Fakeaway
Fakeaways are healthier, homemade versions of your favourite takeaway dishes. With just a bit of planning, you can enjoy the same flavours-fresh, hot and much better for your health.
Let’s take a classic as an example…
Fakeaway Idea: Fish & Chips
A typical takeaway portion of fish and chips can contain between 1,100 and 1,600 calories - more than half the recommended daily intake for the average woman.
The good news? You can make a lighter version at home that comes in at around 400 calories per portion.
Ingredients:
- 1 white fish fillet (such as haddock, cod or pollock)
- 1 beaten egg
- Breadcrumbs (shop-bought or homemade using one slice of bread)
- 2 medium potatoes
- Paprika
- Low-calorie cooking spray
- Frozen peas or mushy peas
Instructions:
- Preheat your oven or air fryer to200°C.
- Cut the potatoes into chips or wedges. Keep the skins on for added fibre.
- Spray the chips with low-calorie cooking spray, sprinkle with paprika, and place in the air fryer or oven. Cook for 20 minutes.
- Meanwhile, dip your fish in the beaten egg and coat it in breadcrumbs.
- After 10 minutes, turn the chips and add the fish. Cook for a further 10–12 minutes until golden and cooked through.
- Heat up the peas in the microwave or on the hob just before serving.
Why Make the Swap?
☑ Lower in calories and fat
☑ High in protein and fibre
☑ Ready in the same time it takes to order
☑ You control the ingredients
Balance Is Key
The path to long-term weight loss is about building sustainable habits, not perfection. There will be times when cooking feels like too much, and that’s okay. If you do have a takeaway, enjoy it mindfully and see it as an occasional treat rather than a weekly habit.
Tips for healthier takeaway nights:
- Share your meal: Portion sizes are often large enough for two, so consider splitting with a partner or saving half for later.
- Add volume with veg: Pair your meal with a side salad or veggies to feel fuller without the extra calories.
- Pause before diving in: Eat slowly and check in with your hunger levels. You might not need as much as you think.
- Plan don’t punish: If you’ve had a takeaway, enjoy it and move on. A healthy lifestyle is about balance, not guilt.
More Fakeaway Ideas to Try
Looking to expand your fakeaway menu? Here are some other quick, healthier swaps for your favourite dishes:
- Chinese – Lighten it up with a quick Chicken Chow Mein
- Pizza – Try our easy Tortilla Pizza recipe
- Indian – A simple Homemade Korma never fails
- KFC-style – Recreate a healthier Zinger Burger at home
Small changes really do add up. Swapping just one takeaway a week for a homemade fakeaway could save you hundreds of calories and put you firmly in control of your health goals, without missing out on flavour or enjoyment.
