Lunch on the run can be healthy…

Many of you I’m sure, rely on shop-bought lunches during a working day. Many of my clients do and whilst this could spell disaster in nutritional terms (many high-street lunch choices are far from being healthy and nutritionally balanced!), it is worth having an idea of the sorts of meals and snacks that are nutrient-rich, colourful, and imaginative. 

Here’s a list of several lunch pots, salads and soups from popular outlets, that, as far as pre-packed meals go, are some of the better choices. This is by no means an exhaustive list, as supermarkets and food outlets regularly launch new ranges.

Marks & Spencer Salads

Some M&S Salads are healthy alternatives to home-prepared food and I’ve listed some nice ones below, such as those from the “Superfood” range. One thing to be aware of is the amount of salt used in these (and most pre-packaged products). Some have far less than others, and regards M&S salads, the crayfish and mango salad contained the least when I looked for this information! Generally speaking, pasta salads are the worst, with regards to salt levels – as well as being poorly balanced with protein, and invariably highly calorific! These are not good choices for those wanting to lose body fat or stay lean, and energetic for the afternoon. Coming back to the salt issue, adults should have no more than 6g salt a day. Some supermarket salads contain 3g – i.e. half our daily recommended allowance!

Wholefood Shaker Salad
Other Shaker Salads
Oriental-style Edamame Bean Salad – This has good levels of protein, and a good variety of vegetable proteins
Three Bean Salad and Tuna and Three Bean – Good variety of foods, and high in protein (especially the mixed Tuna and beans)
Eat Well Superfood Salad – Good colour and variety of foods, with some great “superfoods”
Giant Couscous & Wheatberries with a Roasted Butternut Squash – Higher in carbohydrate, so ensure you combine this with a protein-based salad such the tuna and bean, or Edamame salad or Crayfish and Mango salad
Crayfish and Mango Salad – Aside from variety, this is a good mix of protein and carbohydrate
Santini Tomato Salad – combine this with another salad such as one of the Superfood salads, or the bean salads or the crayfish salad
 
M&S “Simply Fuller Longer” range
These meals are more substantial than take-away salads, and some need cooking. They are relatively-speaking higher in protein than many pre-prepared foods and meals. They’ve been designed for “weight loss”, and actually ideal for those wanting to lose body fat or maintain an already lean physique.
 
The Range of Innocent Veg Pots are useful on-the-high-street lunch meals. You’ll find these now in most supermarkets…
 
Choose from the following…
Innocent Indian Daal Curry Veg Pot (380g)
Innocent Veg Pot Thai Coconut Curry (390g)
Innocent Mexican Veg Pot (390g)
Innocent Seasonal Veg Pot – Sweet Chilli (380g)
Innocent Veg Pot Red Pepper Piri Piri (380g) (Ocado)
Innocent Veg Pot Moroccan Veg Pot with roasted Butternut Squash (380g)

WAITROSE and Ocado FOODS…

Soups and one-pot meals

Broccoli, pea and mint
Chicken Miso
Red Thai Chicken (Ocado)
Prawn Laksa (Ocado)
Thai Chicken Soup
Chicken and Vegetable Broth (Ocado)
Lemon Rasam (Ocado)
Italian Bean (Ocado)
Moroccan Chicken (Ocado)
Red lentil Chilli (Ocado)

Other soups available at Ocado
Tideford Organic Tomato and Lentil
Tideford Organic Chicken, Bacon and Vegetable
Waitrose Green Thai Chicken
Various Covent Garden varieties – check labels for excess sugar, cream etc.

Salad meals/pots
King Prawn + Sweet mango layered salad (Ocado)
Tuna Nicoise (Ocado)
“Ready to Microwave” Veg selection – sweetcorn, peas and, & broccoli (Ocado)
4 Bean and buckwheat salad (smaller pots) (Ocado)
Adzuki, Edamame bean salad (smaller pots) (Ocado)
Oriental coleslaw (smaller pots) (Ocado)
Waitrose Love Life Bulgar Wheat, Lentil & Edamame Salad (190g) (Ocado)
Waitrose Love Life Nutty Rice Salad (200g) (Ocado)
Waitrose Love Life Rice, Edamame & Vegetable Salad (180g) (Ocado)
Waitrose Mixed Bean Salad (250g) (Ocado)

A very healthy alternative is to choose a nice dip from the following and buy some salad and a couple of bags of raw veggies!

Dips…
Spiced sweet potato/carrot dip
Essential Guacamole (Ocado – Waitrose Supreme Guacamole)
Black bean and mango salsa
Italian ricotta cheese (Ocado)
Low-fat cottage cheese (Ocado)

Salad Bags…
Watercress
Lambs lettuce
English garden salad
Rocket, watercress, spinach
Rustic country salad

N.B. A wide variety of bagged salads are available from Ocado

Small bags of vegetables…
Mange tout peas (Ocado)
Sugar snap peas (Ocado)
Baby carrots (Ocado)
Baby tomatoes (Ocado)

MAKE YOUR OWN LUNCHES…

If you do prefer to make your own lunches to take to work, you might like to the following…

Cannellini bean salad
Butterbean, tomato and feta with sundried tomato dressing

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