Is Getting Takeout Once a Week Too Much?

December 6, 2025 •

3 min read

According to a 2023 survey by the Food Standards Agency, 27% of respondents reported eating takeaway once a week. But is getting takeout once a week too much for a healthy lifestyle? The answer is more nuanced than a simple yes or no, depending on a variety of factors including your overall diet, budget, and personal health goals.

Quick Summary

The health and financial implications of weekly takeout depend on what you order and your overall habits. Controlling portions, being mindful of ingredients, and balancing convenience with cooking at home can help you maintain a healthier lifestyle without sacrificing all indulgence.

Key Points

Mindful Consumption: The impact of weekly takeout depends less on the frequency and more on the quality of the meal and your overall dietary pattern.
Hidden Costs: Regularly ordering takeout is significantly more expensive than cooking at home, with annual savings reaching hundreds or thousands of dollars for home cooks.
Control Your Ingredients: Cooking at home gives you complete control over ingredients, allowing you to reduce unhealthy fats, sodium, and sugar.
Balance is Key: Pair your occasional takeout meal with nutrient-dense, home-cooked foods throughout the rest of the week to mitigate potential health risks.
Long-Term vs. Short-Term: While one takeout meal is not an issue, long-term frequent consumption can lead to negative health outcomes like weight gain and related diseases if not carefully managed.
Takeout Smarter: When you do order takeout, make conscious choices by opting for healthier dishes, managing portion sizes, and minimizing fatty add-ons.

The Health Implications of Regular Takeout

Frequent consumption of takeout food is associated with lower diet quality and a higher intake of calories, fat, sugar, and salt. While a single weekly meal may not have a significant immediate impact, establishing a regular habit can pose long-term risks if not managed properly. Meals from restaurants and fast-food outlets are often calorie-dense and lack essential nutrients like fiber, which can negatively affect digestion and overall health over time.

Hidden Dangers Lurking in Your Takeout

Excessive Sodium: Many takeout dishes contain exceptionally high levels of sodium to enhance flavor. Consuming too much salt can lead to high blood pressure, fluid retention, and increased risk of cardiovascular disease.
Unhealthy Fats: Takeout often relies on trans fats and excessive saturated fats for cooking and flavor. Overconsumption of these fats can increase bad (LDL) cholesterol and heighten the risk of heart disease.
Hidden Sugars: Surprisingly, many savory restaurant meals, especially sauces and marinades, are packed with added sugars. This contributes to excess calorie intake and can impact blood sugar levels and weight gain over time.
Large Portions: Restaurant portion sizes are notoriously oversized, encouraging passive overconsumption. A study found that restaurant entrees and desserts have significantly increased in size and calories over the last few decades.

The Financial Cost of Weekly Convenience

The convenience of takeout comes at a literal cost. Multiple studies and personal finance comparisons consistently show that cooking at home is substantially cheaper than ordering out. One analysis found that ordering delivery from a restaurant is nearly five times more expensive than cooking a comparable meal from scratch. A single weekly takeout meal might seem harmless, but the compounded cost over a year can be significant.

Budget Impact Comparison: Takeout vs. Home Cooking


Factor	Takeout Once a Week (Avg. $20/meal)	Cooking at Home (Avg. $5/meal)
Cost per meal	$20.00	$5.00
Monthly cost (4 weeks)	$80.00	$20.00
Annual cost (52 weeks)	$1,040.00	$260.00
Hidden fees	Delivery fees, tips, service charges	None
Portion control	Often oversized, leading to potential waste	Fully controlled

As the table illustrates, the annual difference between weekly takeout and cooking at home can exceed $750, a sum that could be directed toward other financial goals. The difference is even greater when considering the costs of tipping and various delivery service fees, which can substantially increase the final price of a single order.

Finding a Healthy Balance

So, is getting takeout once a week too much? Not necessarily, as long as it's part of an overall balanced approach. The key is to practice mindful consumption rather than mindless eating.

Strategies for Mindful Takeout

Choose Wisely: Opt for healthier options like grilled chicken salads, sushi, or vegetable-heavy stir-fries instead of deep-fried or ultra-processed items.
Portion Control: Split your takeout meal into two servings. This gives you a pre-planned second meal and keeps your calorie intake in check.
Supplement with Home Cooking: Add a side of steamed vegetables or a simple salad made at home to your takeout meal. This boosts fiber and micronutrient intake, making the meal more balanced.
Listen to Your Body: Pay attention to your hunger and fullness cues. Don't feel obligated to finish the entire, large portion just because it's in front of you.

Planning for Success

Balancing takeout and home-cooked meals requires intention. Here are some strategies:

Schedule Your Treat: Designate a specific night of the week for takeout. This prevents impulsive ordering throughout the week.
Create a Budget: Allocate a specific amount of money for takeout. This makes you more conscious of spending and prevents overindulgence.
Prep Ahead: Dedicate a couple of hours on a weekend to prepare and portion meals for the week. This makes healthy eating as convenient as takeout.
Make Healthier "Fakeout" Meals: Find recipes for your favorite takeout dishes and learn to make them healthier at home. A homemade stir-fry can be just as delicious, with half the sodium and fat.

Conclusion

Ultimately, whether getting takeout once a week is "too much" depends on individual circumstances and habits. For someone with an active lifestyle and a healthy diet, one weekly takeout meal is a perfectly fine indulgence. For others with existing health concerns or on a strict budget, it may be a habit to reconsider. The most important factor is consciousness: being aware of what you're consuming, how it impacts your body and wallet, and actively striving for a balanced approach. By making smarter choices, controlling portions, and supplementing with home-cooked options, you can enjoy the occasional convenience of takeout without derailing your health or financial goals.

Frequently Asked Questions

There is no universal magic number, but most health experts suggest limiting takeout to a few times per month. Focusing on a balanced diet of home-cooked meals most of the time is more important than rigidly sticking to a specific frequency.

A single takeout meal per week is unlikely to be detrimental to your health, especially if you maintain an otherwise balanced diet and active lifestyle. The risks primarily arise from frequent and habitual takeout consumption.

Yes, it can be unhealthy if the meal is consistently high in calories, unhealthy fats, and sodium, and if the rest of your diet lacks balance. The specific food choices and portion sizes are more influential than the frequency.

You can save a significant amount of money. Depending on your typical order, reducing weekly takeout and cooking at home instead can save you anywhere from $400 to over $1,000 per year.

Yes. Look for places offering grilled proteins, vegetable-heavy dishes, and clear broth soups. Avoid deep-fried items, creamy sauces, and excessively large portions. Many establishments now provide nutritional information to help you make informed choices.

To make takeout healthier, you can request modifications like swapping fried for grilled protein, asking for sauces on the side, or adding a side salad from home. Splitting a larger portion into two meals is also an effective strategy.

Some studies suggest a link between a diet high in processed foods and higher rates of anxiety and depression. Emotional or mindless eating triggered by convenience or stress can also form an unhealthy dependency on takeout.

While often used interchangeably, takeout is a broader term for any meal prepared elsewhere and eaten at home (e.g., from a sit-down restaurant). Fast food specifically refers to highly processed, quickly prepared meals from specialized fast-food chains.

Great alternatives include meal prepping on weekends, using simple weeknight recipes, experimenting with healthy 'fakeout' versions of your favorite dishes, or trying a meal kit delivery service for an easier cooking experience.