Following on from our Healthy Breakfast Swaps post, we thought it was time we rolled out a post packed full of healthy lunch options. After all, spring is only around the corner, and before we know it it’ll be time to whack out the shorts and swimwear. We’ve compared the calories and macronutrients of some of the UK’s favourite lunch options to prove once again that what you think is a healthy choice, might actually be far from it.
Calories Protein Fat Carbs Sugar
kcal g g g g
Starbucks Ham & Cheddar Toastie 368 20 16 34 1.6
Pret Chicken & Cucumber Sandwich 389 25.6 13.1 39.4 2.9
Starbucks Caesar Salad 362 24 25 10 3.2
EAT Smoked Salmon & Egg Fit Box 189 15.4 13.5 1.4 0.8
McDonalds Big Mac 508 26 25 43 9
Subway Turkey & Ham (6 inch) 293 21.7 3.9 43.8 7.3
Wagamama Chicken Katsu Curry 1147 47.3 49.5 125.7 8.7
Nandos Medium Chicken Butterfly & Spicy Rice 537 61.1 22.8 38.2 1.7
Walkers Salt & Vinegar Crisps (25g bag) 130 1.5 7.7 13.2 0.3
Propercorn Lightly Sea Salted (20g bag) 88 1.9 2.9 12.3 0.1
Starbucks Lemon Poppyseed Muffin 470 6.2 17.9 70 42.8
Graze Brownie 110 2.1 5.4 15 13
Let’s begin with the mighty sandwich, shall we? The Pret option may be higher in calories, but its fat content is significantly lower. Opting for sandwiches with whole grain bread are always a more nutritionally balanced option, but also be sure to look at the ingredients of the sandwich. If it’s packed full of cheese and mayo, maybe steer clear. A chicken and vegetable sandwich for example is going to pack you with protein, fibres and vitamins to avoid that post-lunch slump. Next up, salads. You might think that there’s no such thing as an unhealthy salad, but there can be. The sauce is what you need to watch here. As yummy as a Caesar salad is, the sauce (and cheese) sends the fat content, and calories, rocketing. Pick a salad with lean protein, plenty of greens and a little less in the way of sauce. Drizzling with a little oil or a low sugar sauce of your choice is always an option too, but go easy. Nobody likes a soggy salad. The classic Big Mac. Quick and easy to grab on the go, but at 500+ calories and 25g of fat, is it worth it? (Hint, the answer is no). Subway have managed to create healthy food options without removing that enjoyment factor, so you can pick up a delicious ham and turkey sub for less than 300 calories, with less than 4g of fat! We know who the clear winner is here. Ah, the work lunch. So your boss wants to take you out for food, but you need to be careful. Overloading your body with fat and heavy carbs won’t have you feeling too fresh come 3pm, which is when you’ll find yourself reaching for the fizzy drinks and chocolate. The Wagamama Katsu Curry is out of this world, we know, but 1147 calories? You must be joking! Instead, grab a table in Nandos and opt for some tasty, spicy chicken with rice. You’re still getting your dose of protein, carbs and fats, but in a much more manageable portion. Are crisps your downfall? They might be a nice convenient snack, but with high fat and carb ratios, they're not a good call. Instead, picking something like lightly salted popcorn will leave you just as satisfied – but less full of the bad stuff. After all, you can’t beat a little afternoon snack-age. Craving something sweet? Put down that muffin! Can you believe that one single muffin from Starbucks contains 42.8g of sugar? That’s 11 teaspoons of sugar! Instead, choosing a little snack from a healthy food company such as Graze will help to avoid that dreaded sugar crash in the afternoon. If you can sacrifice your sweet treat, protein is where you need to put your focus, so a handful of nuts or Greek yoghurt with berries is the ideal choice. Vegetarian or vegan? No problem, most food outlets and supermarkets offer an ever increasing range of food for those who have particular dietary requirements, so you too can make better choices. Making these little healthy swaps are such a great way to become a much healthier version of yourself, leaving you with plenty of energy for your afternoon of meetings and deadlines. Let's just be clear, we're not advising that you cut out every slice of happiness from your diet, we're simply recommending that you make better choices to encourage a gradual transition into a more balanced diet. We all need our sugar fix now and then, and cutting it out completely isn't necessarily the answer, just be wise and enjoy those treats when the time is right. Happy lunching!