Why Your Bank Holiday Takeaway Could Be Sabotaging Your Week

There’s something about a bank holiday weekend that makes everything feel a little more indulgent. The extra day off, the warmer weather, the promise of long lunches and lazy evenings — it’s the perfect excuse to treat yourself.

And for many of us, that treat comes in the form of takeaway food.

In fact, spending at restaurants and takeaways spikes by around 10% during May bank holiday weekends, as Brits lean into the “why not?” mindset. But while the occasional indulgence is part of the fun, experts warn that these long weekends can quietly derail your nutrition goals without you even realising it.

The Hidden Calories in Your Takeaway

The biggest issue isn’t necessarily what you’re eating — it’s how much.

Research suggests that 99% of takeaway meals exceed the recommended 600 calories per meal, meaning it’s surprisingly easy to consume an entire day’s worth of calories in one sitting.

Dan Osman, Health and Wellbeing Consultant and Performance Nutrition Specialist at Prep Kitchen, explains:

“Even when takeaway meals look similar in size to a home-cooked meal, their calorie content is often significantly higher. Over a long weekend, those extra calories can quickly add up without people realising.”

Why Restricting Backfires

Interestingly, trying to “make up for it” can actually make things worse.

Skipping meals earlier in the day in anticipation of a takeaway might seem like a smart move, but it often leads to excessive hunger — and ultimately overeating.

Instead of balance, you end up in a cycle of restriction followed by overindulgence.

How to Enjoy Your Takeaway Without Overdoing It

The good news? You don’t have to skip the takeaway altogether.

With a few small adjustments, you can enjoy the foods you love without feeling like you’ve undone a week’s worth of healthy habits.

Stop Before You’re Full

It sounds simple, but it’s one of the most effective strategies.

Your body takes around 20 minutes to register fullness, so slowing down your eating can make a huge difference. If you eat quickly, you’re far more likely to overshoot the point where you actually feel satisfied.

Ditch the Distractions

Scrolling through your phone or watching TV while eating makes it harder for your brain to register how much you’ve consumed.

Eating without distractions helps you tune into your hunger and fullness cues, making it easier to stop when you’ve had enough.

Don’t Skip Meals

Skipping breakfast or lunch to “save calories” for dinner often backfires.

By the time your takeaway arrives, you’re so hungry that portion control goes out the window. Eating balanced meals throughout the day keeps your appetite steady and reduces the risk of bingeing.

Balance the Day

If you know you’re ordering in later, adjust your earlier meals to include more protein and nutrient-dense foods.

This helps keep your overall nutrition on track, even if your evening meal is more indulgent.

Rethink Convenience

One of the biggest appeals of takeaway food is convenience.

But meal prep services are becoming an increasingly popular alternative, offering ready-made meals that are portion-controlled and nutritionally balanced — without the need to cook or clean.

A Smarter Way to Indulge

Ultimately, enjoying food is part of a balanced lifestyle.

The key is not to avoid treats altogether, but to approach them with a little more awareness. A bank holiday takeaway shouldn’t feel like a setback — it should simply be part of the bigger picture.

With a few mindful habits, you can enjoy the long weekend without undoing your progress.

Credit: Advice and commentary from Dan Osman, Health and Wellbeing Consultant at Prep Kitchen.

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