I’m a nutritionist and here’s what you should choose for the healthiest lunch at every chain – from Greggs to Costa
NUTRITIONAL experts often warn that eating from McDonald’s and Greggs is bad for us – but you CAN enjoy a healthy lunch at any fast food restaurant.
Viral TikTok videos have revealed the most nutritious – and least – lunch options.
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And it’s not as obvious as you might think.
Professor Tim Spector, who founded personalized nutrition app Zoe, revealed that a “clean green smoothie” from Leon contained no fiber and Pret’s Bircher muesli was full of sugar.
Here, The Gut Co nutritionist Sas Parsad reveals which menu items at some of the UK’s best-known chains are packed with nutrients – and which are really junk food. . .
MC Donalds
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The fish burger and fish salad are a good source of protein, and fish also provides heart- and brain-boosting omega-3 fatty acids.
The vegetables in the salad, on the other hand, are rich in fiber.
Although it tastes delicious, the Quarter Pounder is high in saturated fat and processed ingredients that can disrupt intestinal balance and potentially lead to digestive distress.
Starbucks
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The pack is offered as a protein-rich version and, thanks to the spinach, provides iron and health-promoting chlorophyll.
Egg whites, spinach and feta contribute to a balanced meal.
The Frappuccino with cream is full of sugar – and doesn’t even fill you up.
The drink contains more than 500 calories, so don’t consider it a harmless side dish to your meal.
Nando’s
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HERE is a meal that contains lean protein from grilled chicken, fiber from corn and rice to fill you up. It is suitable for all-round intestinal health.
In contrast, the platter is loaded with extra peri-peri sauce and fries, making it high in calories, saturated fat, and salt.
Subway
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WITH lots of vegetables and whole grain bread, the vegetarian substitute provides fiber and nutrients that support a diverse gut microbiome and help you reach your 5-day dose.
The Footlong is a calorie overload with meatballs, cheese, and rich marinara sauce.
At 828 calories, it’s also saturated with fat and salt.
When you need your meatball attachment, grab a standard 6-inch sub.
Wagamamas
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The Japanese restaurant chain’s vegetarian version consists of fried noodles, tofu and vegetables in a hearty sauce.
The variety of vegetables can provide prebiotics that nourish beneficial gut bacteria.
But the curry is a completely different meal – it’s high in calories and saturated fat due to the crispy fried chicken and rich curry sauce.
Greggs
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Opt for salad and soup if you want a healthier option. I
It is a filling and satisfying option that supports gut health by providing nutrients and fiber.
Plus, tomato soup gives you plenty of vegetables without depleting your daily calorie intake.
The melt is indulgent and delicious – but it’s bad for your waistline.
The processed ingredients can also have a negative impact on intestinal health.
Costa
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Proteins and greens support gut health and a diverse microbiome – and this pack delivers both in one convenient package.
But you should only enjoy the waffle in moderation.
The sugary, high-calorie treat is definitely not suitable for your average lunch.
KFC
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THIS box is a treat for your taste buds and is gentle on your intestines at the same time.
Grilled chicken and corn are a digestive dream team, offering protein and fiber in one tasty package.
The Zinger Combo is a high-calorie option with a fried chicken burger, fries and a soft drink.
At 845 calories, it represents a large portion of your daily calorie needs (2,000 per day for women and 2,500 for men), but does not provide much nutritional value.
Pret A Manger
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The protein pot is rich in protein from eggs and crabs and offers healthy fats from avocados.
The salad contains fiber and essential nutrients, making it a gut-friendly and balanced option.
Macaroni cheese is a creamy and delicious option, but it is high in calories and saturated fat and is deficient in fiber.
This version also contains more than half the recommended daily intake of salt.
Burger King
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Choosing a Whopper without the bacon and cheese means you get the great protein from the burger, while the lettuce in the bun provides fiber and nutrients that support digestive health.
You can omit the mayonnaise or use just a little to make it even healthier.
The bacon double cheeseburger is high in calories, saturated fat and salt.
Men should consume less than 30g of saturated fat per day and women less than 20g – so this burger’s 24g of saturated fat is a cause for concern.