Budget-friendly foods for departure-day energy

Spirits might be high on the day of a holiday departure, but energy can be a whole other issue. While you’re scrabbling for your passport, it can be easy to forget about packing some healthy snacks – but make the time and you’ll thank yourself later.

Package holiday experts, Holiday Hypermarket, understand the importance of eating for the day ahead. They have collaborated with nutritional therapist Adam Lloyd to suggest some energy-giving treats that won’t see you dipping into your spending money.

Adam said: 'It’s normal to grab lots of processed foods when eating on the move, such as sandwiches, sweets and snacks, but this has a big impact on our energy levels.

Most grab-and-go foods are packed with refined carbohydrates, which have had nature’s goodness stripped out, so they provide a large and quick burst of energy. But our pancreas responds by pumping out insulin to keep our blood-sugar levels balanced, and these peaks and troughs leave us feeling exhausted and craving more sugary food.’

He went on to highlight that these convenient options usually carry a significant price tag: 'As a double whammy, food bought from service stations, airport shops and on the plane is extra expensive, so holidaymakers are racking up a big bill before their holiday has even started.

Creating your own plane picnic has the dual benefit of keeping costs low and your family fully fuelled for the journey ahead.'

High energy, low cost foods for fuelling your journey

Simple, quick to eat and creating almost no waste, apples are an easy option. Full of fibre and natural sugars, you’ll enjoy a burst of energy and a full feeling.
Budget: £2 for six

Athletes across the world overeat bananas when they need more energy and faster recovery times, as they are full of potassium, vitamin B6 and carbohydrates. Great on their own – they won’t make you feel bloated either.
Budget: £1 per bunch

Snacking on berries will keep you energized, alert and feeling healthy, thanks to the amazing amount of antioxidants and vitamin C that they contain. Adding them to yoghurt will keep you full for longer too.
Budget: £3.25 for a 1kg bag of mixed berries

Brown rice
On its own, brown rice might not seem very tempting, but add some vegetables, a protein source and a drizzle of healthy flavouring, such as soy sauce, and you have a filling, healthy meal.
Budget: £1.50 per 1kg pack

Dark chocolate
Chocoholics, you can still enjoy your favourite treat, but try to choose something with a far higher cocoa level, as this is where all those peppy antioxidants are hiding.
Budget: £2 per 100g bar

Packed with protein and leucine, eggs are an easy snack to pre-prepare and will help you to produce more energy. Boil and peel them before you leave the house for the easiest snack of all.
Budget: £1 for six eggs

Combatting fatigue can be as easy as topping up your omega-3 fatty acids, and fish is the simplest way to do so. Choosing oiler varieties, such as salmon, mackerel and sardines will give you the biggest boost.
Budget: £1 per tin

Ditch the crisps and reach for some kernels instead, to enjoy less fat, more fibre and slower energy release. If you don’t like it plain, try spritzing with a low or zero calorie flavour spray.
Budget: £2 for six 10g packs

Low in sugars but high in protein, natural yoghurt is a tummy-friendly option that is easy to customise. Non-dairy eaters can use soy varieties to great effect.
Budget: £1 for per 500g pot

Adam Lloyd is a registered Nutritional Therapist (mBANT) and Personal Trainer. He is a registered practitioner with the CNHC (Complementary & Natural Healthcare Council) and is studying a Masters (MSc) in Nutritional Therapy at the University of Worcester


  1. Some great ideas, will be trying these.

  2. A useful nudge to have a think about food. Thank you. I have often wondered why I don't prepare a little something healthy and portable to eat for the hours often spent in departures instead of resorting to airport food.

  3. A S,Edinburgh06:36

    Love these ideas. I find that a bit of protein really helps me stay feeling full.

  4. Never thought of it like this before! Great post!

  5. Some great suggestions.

  6. Excellent - no excuse for unhealthy snacks

  7. Fabulous ideas, certainly makes you think

  8. Some great ideas here, eating junk always makes me feel way worse on a trip

  9. Anonymous14:47

    Great ideas - it's always important to eat properly even when excited by a trip!

    Hazel Rea - @beachrambler

  10. Such a good idea, and can save a fortune too!

  11. Good ideas, I need to incorporate these on our day trips too rather than junk food.

  12. Some great ideas here really interesting reading, thanks for sharing