Navigating the high street for a quick and healthy lunch can feel like a minefield. Tempting aromas of fried food and sugary treats compete with the desire for a balanced and filling meal. But fear not, health-conscious lunchtime warriors! It’s entirely possible to find satisfying and nutritious options that will keep you energized throughout the afternoon without derailing your wellness goals. This guide unveils the best high street lunch choices that are both filling and healthy, focusing on readily available options.
Decoding the High Street Lunch Landscape
Before diving into specific recommendations, it’s important to understand the key elements of a healthy and filling lunch.
- Protein: Essential for satiety, muscle maintenance, and sustained energy. Look for lean sources like chicken, fish, beans, lentils, or tofu.
- Fiber: Another crucial element for feeling full and supporting digestive health. Opt for whole grains, vegetables, and fruits.
- Healthy Fats: Contribute to satiety and provide essential nutrients. Avocados, nuts, seeds, and oily fish are excellent sources.
- Complex Carbohydrates: Provide sustained energy release, unlike simple carbohydrates that can lead to energy crashes. Choose whole grains like brown rice, quinoa, and whole-wheat bread.
- Portion Control: Even healthy foods can contribute to weight gain if consumed in excess. Be mindful of portion sizes to maintain a healthy calorie intake.
High Street Hotspots for Healthy Lunches
Here are some of the top high street chains offering nutritious and filling lunch options:
Pret A Manger: A Salad Powerhouse
Pret A Manger is renowned for its fresh and convenient options, with a strong focus on salads.
- The Healthy Choice: Most of their salads incorporate slow-releasing carbohydrates such as brown rice, quinoa, and buckwheat.
- Consider the Chicken, Peppers & Feta SuperBowl or the Tuna Nicoise Salad.
- Watch Out For: Salad dressings, which can be high in saturated fat and sugar. Use them sparingly or opt for a lighter vinaigrette. Also, hot wraps can be high in calories and salt, and seemingly “healthy” drinks like almond protein smoothies can be packed with sugar.
Marks and Spencer: Quality and Variety
M&S offers a wide range of lunchtime options, from sandwiches to salads and ready-to-eat meals.
- The Healthy Choice: The Wild Salmon and Cucumber Sandwich on wholemeal bread is a good option. Consider their salads featuring couscous, chickpeas, edamame, soybeans, and green lentils. Add plain chicken breast for extra protein.
- Watch Out For: Mini roll selections and pasta salads with mayonnaise, which are often high in carbohydrates and unhealthy fats.
Leon: Mediterranean-Inspired Goodness
Leon focuses on fast food with a healthy twist, inspired by Mediterranean flavors.
- The Healthy Choice: The Original Superfood Salad, high in fiber, protein, and slow-release carbohydrates like quinoa, is a solid choice. The Sicilian chicken meatball is also a good option paired with a side of peas to increase vegetable intake.
- Watch Out For: While generally healthy, be mindful of portion sizes and added sauces, which can increase calorie and sugar content.
Itsu: Asian-Inspired Delights
Itsu offers a variety of sushi, salads, and rice bowls with an Asian influence.
- The Healthy Choice: The Perfect Chicken Bento Salad is high in protein, making it ideal post-workout. Rice bowls, such as the Quinoa Falafel and Rice or the Chicken Thai Rice Bowl, are filling options if lunch is your main meal.
- Watch Out For: Potsu noodles, which can be high in carbohydrates and sodium.
Costa Coffee: Cautious Choices
While Costa Coffee is primarily known for its beverages, they also offer some food options.
- The Healthy Option: The free-range egg sandwich is a reasonable choice as it is fairly low in calories and sugar.
- Generally: There are not many healthy options in Costa.
Subway: Customization is Key
Subway allows for customization, making it easier to create a healthier sandwich.
- The Healthy Choice: Opt for a 6-inch sub on whole-wheat bread with lean protein like turkey or chicken, and load up on vegetables. Choose low-fat dressings or vinaigrette.
- Watch Out For: High-calorie sauces, processed meats, and white bread, which can significantly increase the unhealthy aspects of the meal.
Wasabi: Sushi Selections
Wasabi offers a range of Japanese-inspired meals, including sushi and hot food.
- Enjoy: If your local Wasabi features sushi with brown rice, then go for the Salmon Nigri set. This provides lean protein and omega-3 fatty acids from the sashimi, along with a mixed leaf salad with edamame for a balanced combination of protein and fibre.
- Avoid: Almost all of the hot food is accompanied by a large portion of refined white rice.
Tips for Making Healthy Choices on the High Street
Here are some general tips to help you make informed decisions when choosing a high street lunch:
- Read Nutrition Labels: Pay attention to calorie, fat, sugar, and sodium content.
- Choose Whole Grains: Opt for whole-wheat bread, brown rice, and quinoa over refined grains.
- Load Up on Veggies: Add extra vegetables to your sandwiches, salads, and bowls.
- Go Easy on Dressings and Sauces: Use dressings and sauces sparingly or choose low-fat options.
- Avoid Fried Foods: Opt for grilled, baked, or steamed options instead of fried foods.
- Stay Hydrated: Drink plenty of water throughout the day.
- Plan Ahead: If possible, plan your lunch in advance and pack your own healthy meal.
Examples of Filling & Healthy High Street Lunches
Here are some examples of complete and balanced lunches you can find on the high street:
Pret’s Chicken, Avocado & Mango Salad + a piece of fruit: Provides lean protein, healthy fats, fiber, and essential vitamins and minerals.
M&S’s Chicken Salad with Giant Couscous + a small handful of almonds: Offers a good balance of protein, complex carbohydrates, and healthy fats.
Leon’s Original Superfood Salad + a side of grilled chicken: A high-fiber, protein-rich option that will keep you feeling full and energized.
Itsu’s Chicken Thai Rice Bowl + a side of edamame: Provides a substantial and flavorful meal with lean protein and complex carbohydrates.
Subway 6-inch Turkey Breast on whole wheat + all the veggies + light vinaigrette + a piece of fruit: A customizable and relatively low-calorie option that is packed with nutrients.
Beyond the Big Chains: Independent Options
Don’t overlook independent cafes and restaurants, which often offer fresh and healthy options. Look for salad bars, delis with homemade soups, and restaurants that feature seasonal ingredients. Ask about ingredients and preparation methods to make informed choices.
The Bottom Line
Finding a filling and healthy lunch on the high street is achievable with a little planning and knowledge. By prioritizing lean protein, fiber, healthy fats, and complex carbohydrates, and by being mindful of portion sizes and added sugars and fats, you can fuel your body with nutritious and satisfying meals that support your overall health and well-being. So, next time you’re on the hunt for a quick and healthy lunch, remember these tips and explore the many delicious and nutritious options available on the high street.
