A Sunday grocery list to help you avoid mid-week takeaway

These days, we’re all becoming more committed to healthy eating – and luckily the options available to us are growing, too.

For many people, eating well can seem expensive at first. But actually, if you plan your weekly meals in advance and buy your ingredients in one go, it becomes much more efficient and cost-effective.

By doing all your grocery shopping on a Sunday, you’ll save time going to the shops every couple of days – and avoid those mid-week takeaway cravings. Here are the must-haves I always put on my Sunday shopping list.

Veggies and salads are my first stop at the supermarket. Then, when I get home, I’ll do as much preparation as possible. That means washing and chopping my lettuce, spinach and salad ingredients. When it’s time to make my lunch for work, I can put everything together quickly. No wasted time means no excuses.

On Sunday night, I’ll aim to make lunch for two days. Whatever I’m having for dinner, I'll make enough for lunch on Monday and Tuesday, so I don't have to worry about lunch until mid-week. Eating leftovers for lunch, especially if you’re cooking for yourself, can be such a healthy option. You just have to make a little more.

I love having eggs as part of a protein-rich breakfast. I always pick up chicken breast too, and cook it for the week ahead. That way, if I don’t have the chance to cook during the week, or there aren’t enough leftovers from Sunday dinner, there’s protein ready to go in the fridge.

Depending on whether you want salmon or another type of fish, it’s something that’s easy to freeze, defrost and cook quickly when you don’t have time for an afternoon supermarket trip.

Canned tuna is another convenient option. It’s a great healthy meal to keep in the cupboard, but the mercury content means you shouldn’t eat it seven days a week.

Our fruit bowl at home is always full. That means I have delicious snacks available and in sight. Instead of reaching for something unhealthy, I’ll go for the fruit on the bench.

I also eat a lot of yoghurt as a healthy snack. And the same goes with nuts, which are perfect for grazing on at any time of day.

Sometimes your schedule doesn’t leave you time to grocery shop and meal prep. And that’s okay. You just have to keep making the right choices.

Having something unhealthy or fried, especially at lunchtime, is so unappealing to me, because I need the energy to get through the rest of the day. If you don't have a healthy lunch with lots of protein and healthy fat and good carbohydrates, then you'll feel exhausted and lethargic for the rest of the day.

So, when you’re not able to get organised in advance, just make sure you’re ordering fresh. There are so many healthy salad options available, where you can choose a really healthy, lean protein. Most importantly, don’t beat yourself up if you order takeout during the week. One meal definitely isn’t the end of the world. When your work calms down a bit, you can go back to your Sunday routine. Remember, eating healthy is a marathon – not a sprint.

Laura Henshaw is a student, entrepreneur and model with a keen focus on mental and physical wellbeing. She co-founded Keep It Cleaner, an online health and fitness program, and will soon publish a book designed to encourage young women to live their best lives. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.