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A day in the life of Pret – Keeping it clean and lean when out and about


Prepping food in advance (once or twice a week) is a great way to ensure you are on the right track at all times and prevents you from reaching for less ideal meals and snacks when you’re desperate and there isn’t much in the way of nutritious options on offer. But, for those of us who don’t enjoy prepping their own food and actually prefer buying their lunch and snacks outside there are some great options if you work in and around London or another busy City or high street with lots of choice. One of my favourites at the moment has to be Pret! I used to think of Pret as nothing more than somewhere to get a sandwich or a croissant, but it really has stepped up its health game over the last year or so.

I want to go through some of their breakfast, lunch and snack options and I hope it helps you make good choices and not feel so stumped next time you’re looking for a healthy and balanced lunch option.

For those of you who don’t work near a Pret or just don’t like it, most of these options will be available in a similar form in other eateries so can just help to give you a good idea of the kinds of things to look out for.



I only found one decent breakfast option in Pret but you could also go for a protein snack pots I’ve listed in the snack section, who says breakfast has to be typical breakfast food? No one!!



  • Granolas
  • Porridge with honey or other sweeteners, remember these places want you to keep coming back so they wont be shy on the amount of sugar they include
  • Croissants, brioches, muffins, cereal bars, other so-called ‘healthy’ bars.
  • White bread and baguettes
  • Honey and compotes


Go for:

Five Grain Porridge – made with quinoa, amaranth, flax seeds, whole oats and organic coconut water. It’s naturally creamy (never gloopy), dairy-free and made with no gluten ingredients. We like this one! If you want to sweeten it up add your own raspberries, blueberries, or ¼ of a banana.



Pret are now using ingredients like brown rice, quinoa, black rice and buckwheat, oh and of course kale, which is really great! The options I’ve listed here contain these types of slow releasing carbohydrates, not refined quick releasing ones like white rice, pasta and bread.



  • Wraps, baguettes, sandwiches, toasties.


Go for:

  • Roast salmon & avo superbowl
  • Beets, squash & feta superbowl
  • Chicken, pesto & buffalo mozzarella
  • Chicken, peppers & feta superbowl
  • Red tapenade & avo superbowl – but this one needs some extra protein added to it to add one of the snack pots below e.g. boiled egg.IMG_7809
  • Red thai chicken curry quinoa rice pot
  • Tuna nicoise salad
  • Chef’s italian chicken salad
  • Chicken, broccoli & brown rice soup
  • Chicken, edamame & ginger soup
  • Coconut chicken curry
  • Lemon chicken
  • Smoky chicken & bean
  • Tuscan bean
  • Vegetable tagine

The salad dressings their and sugar content

The dressings are supplied on the side with the salads, in a small tub, some of them are higher on the sugar side than other and I’ve listed this below. So ideally take the salad back to the office and use your own extra virgin olive oil (and a small dash of balsamic vinegar if needed), but if you cant do that then just use ¼ of the pot of dressing if it’s a high sugar one.

How much sugar per 100g is ok?

Labels that show more than 10g of sugar per 100g are leaning towards the high side; ideally we want to see less than 5g per 100g.

The Dressings and sugar content

  • Apple Balsamic Dressing – 8g = 2 teaspoons of sugar (25.2g per 100g)
  • Coconut and chilli dressing – 13.1g per 100g
  • Dijon dressing – 2.3g = ½ a teaspoon (5.1g per 100g)
  • Lemon dressing – 0.4g = 10th of a teaspoon (1.4g per 100g)



Some of Pret’s soups are full of slow releasing carbohydrates like buckwheat, beans, butternut squash and brown rice, with great vegetables choices like kale. Some are lower in protein that others and I have specified this below. For a main meal you ideally want about 25-30g of protein so these soups could make a lovely heart-warming side.

Go for:

  • Coconut chicken curry – 7.8g protein
    Lemon chicken – 14.1g protein
    Smoky chicken & bean – 15.2g protein
    Tuscan bean – 4.8g protein
    Vegetable tagine – 7.4g protein



They’re snack pots are great, they are based around protein which is exactly what you want to be snacking on to keep your blood sugar levels stable, keep you feeling fuller for longer and satisfied. Protein is also something so many people aren’t getting enough off, but the body and brain really needs it to function properly, and to keep your weight in check.



  • So-called ‘healthy’ bars, cereal bars, cakes, muffins, mousse, yoghurt and compote pots, croissants, bread, brownies etc.


IMG_7812Go for:

  • Egg & avocado protein pot
  • Smoked salmon & egg protein pot
  • Egg & spinach protein pot
  • Chicken & edamame protein pot
  • Crayfish and avocado no bread
  • Edamame beans
  • Miso soup
  • Nuts (natural, not salted or roasted) and an apple




If you’re still hungry

Check first that it isn’t just too soon after eating to make your mind up and wait 10-20 minutes, if you still feel hungry have a small pot of natural full fat yogurt with a good sprinkling of ground cinnamon to help balance your blood sugar levels nicely and keep you feeling satisfied. Or have a couple of squares of dark chocolate, I like mine dipped into some almond butter 😉


So, if you have a Pret near you, look no further, they’ve got your lunchtime covered, now there is really no reason to opt for a massive jacket potato, a sandwich, or fish and chips because there was nothing else available, Pret is at your service.

How to make healthy choices when you’re out and about town


Staying healthy when you’re out and about can be easy when you know the right foods to look for and where to find them. In London or a big city there are so many healthy options for meals or snacks on the go.

Here’s where to look:

  • Pret
  • Pod
  • Crussh
  • Wholefoods
  • Planet Organic
  • Chop’d
  • Itsu
  • M&S

Pret for example do great snack pots containing nutritious winners like salmon, boiled egg, quinoa, spinach, chicken, hummus, edamame beans. They do lunch pots with quinoa and rice with a vegetarian or meat option, and salad boxes with avocado and crayfish, which can be added to a snack pot to create a larger meal. Just avoid their sandwiches, melts and wraps. They now have a great coconut dairy free yogurt with raw cacao nibs too.

Pod and Crussh have excellent choices for breakfast, lunch and snacks. Just look for good quality protein like salmon, chicken or eggs, whole grains like quinoa, brown or wild rice and dark green leaves, other veg, beans, lentils, nuts and seeds.

For people who are not in London or a city where these types of places are available to you then keep little airtight containers with you containing nuts, seeds, good quality dark chocolate, chopped apple or blueberries. You can even carry things like boiled eggs and spinach, smoked salmon and avocado and a plastic fork so you don’t get caught out needing to buy something unhealthy to eat due to lack of choice.

Stay hydrated when out by always keeping a bottle of water in your bag and stopping off for cups of herbal teas like green tea, chamomile and peppermint.

Pesto & Prawn Buckwheat Pasta


This is definitely one of my favourite meals, I have this for dinner but sometimes for lunch when Im at home as i like to make and eat it fresh. Buckwheat pasta is wheat and gluten free despite the name. Buckwheat is actually a fruit seed linked to rhubarb and sorrel which makes it a good alternative to grains for those who are sensitive to wheat or other gluten containing grains. It’s nutritious and energising, as is this entire meal! Buckwheat is rich in important minerals and nutrients such as copper, magnesium, manganese, and fibre. I use the brand Organ which can be found in Whole Foods, Planet Organic or online from Ocado.

The pesto is my homemade version, to make it just blend the following in a blender or food processor:

  • 1 dessert spoon of pine nuts
  • A handful of spinach
  • 1 tablespoon of extra virgin olive oil
  • 1 dessert spoon of nutritional yeast flakes
  • 1/2 tsp of Himalayan pink sea salt
  • Freshly ground black pepper

Cook the pasta, buckwheat past only needs about 8 minutes as it softens quite quickly and you don’t want it to get too mushy, so 8 minutes will do, then rinse the pasta with cold water once cooked, (you will then reheat the pasta once you mix it into the pesto).

In a pan add a heaped teaspoon of coconut oil and gently fry half a chopped red onion, 1 chopped garlic clove, some chill flakes and about 8 cherry tomatoes, then add the pasta, the prawns, a handful of spinach leaves, the pesto and 1 avocado chopped, simmer until heated through and the spinach has wilted. Serve and enjoy! :-)


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