How to healthy on the high street “What do you want for lunch?”

2 How to eat healthy on the high street

“Something healthy.”

If you’ve ever had a conversation like this and still struggled to find healthiest options, comparing old the right thing to eat, or always favourites with obscure menu end up with the same dull salad items and looking for easy swaps (that you suspect maybe isn’t that you can implement to make eating healthy), or simply want to find the out as healthy as knocking up a most nutritious meals when you’re nutritious meal at home. on the go, then this exclusive Give it a read or save it to your Nutrifix guide is for you. phone, and next time you’re We’ve scouted the UK’s hungry and on the go, find favourite eateries for their something tasty to eat with the confidence that you’re helping your health.

3 Your guides Meet our expert and most-of-the- time healthy-eating Nutrifix crew. Combing menus and crunching mountains of nutritional data so you don’t have to.

Joel Burgess Joel Snape Rut h Tongue Nutrifix CEO Editor Nutritionist When injuries put paid to a With over a decade of experience An MSc qualified Nutritionist with competitive rugby career, Joel moved writing about fitness, Joel’s over a decade of experience into the restaurant and food industry competed in strongman coaching everyone from athletes to – then, after realising just how easy it competitions, CrossFit and MMA, schoolchildren, Ruth spends as much is to fall off the healthy eating and tried every diet from Paleo to time training for marathons as she bandwagon, created Nutrifix to help intermittent fasting. He’s also does researching nutrition or ordinary people eat better. editor-at-large for Men’s Fitness perfecting her own healthy recipes. magazine.

Share your healthy! Let us, and the Nutrifix community, know what you’re eating and loving with the hashtag #MyHealthy

4 5 6 How we made these choices It’s not just about the numbers – here’s our selection criteria, explained

Caloe ri s and macros Suga r and salt Healty h fat This is the stuff you can see on Not all calories are created equal You need fat in your diet – aiming most menus, and the simplest way – 200 calories from chicken for 30% of your calories from to make a selection. Yes, you breast and 200 from refined sugar healthy fats is a good goal – but should look for hidden high- will have a dramatically different there’s a big difference between calorie traps, but the most low-cal effect on your body – so we’ve mono and polyunsaturates (found option isn’t always best: we’ve aimed to keep sugar intake low to in avocados, olive oil and nuts) aimed to select meals that have a keep you below 30g per day. and processed trans fats – most decent helping of protein – 20- We’ve also aimed to keep salt low often found in baked and fried 30g is ideal – to keep you full and – less than 1.5g per meal is the foods, margarine and vegetable stave off hunger pangs, with aim, since your recommended oils. Saturated fats are a trickier moderate fat and carbs. intake is 4-6g per day. area: generally, you should aim to get them from good-quality meat or dairy, rather than fried food or processed meat. We’ve picked with that in mind.

F ood quality Good carbs and Tasty Yes, quantities are important, but nutrient density Last but definitely not least - we so is this: free-range animals, for Ideally, you should aim to get your want your meal to taste good! instance, often have a more carbs from unrefined whole foods, Eating healthy shouldn’t mean healthy profile of omega 3:6 fats including whole grains, fruit and you have to compromise on than their cage-reared brethren. vegetables. You should also aim flavour, and we’ve selected food Similarly, there’s some evidence for a rainbow of colourful veg and that get’s the double thumbs up that organic food is better from a dark, leafy greens – even if they from our taste buds as well as nutritional perspective - so, where have the same calories, peppers being nutritionally beneficial. shops offer an option, we’ve aimed and spinach beat iceberg lettuce. to choose higher-quality food. We’ve chosen options that give [UNDER DISCUSSION] you the biggest nutritional bang for your buck.

7 Costa T op up your-Omega 3s with a Tuna Nicoise

The dark horse of coffee’s been going since 1978 – its first store opened in London’s Vauxhall Bridge Road – but they’re expanding fast, with coffee machines in service stations and Sainsbury’s offering the same beans as their regular outlets. They’re also a regular fixture of motorway services, airports and cinemas - so it’s worth knowing what you’re getting.

Worth mentioning: Costa is the only coffee chain in the UK that only much better uses sustainably grown option than a bag beans sourced from of peanuts, and Rainforest Alliance high in Certified farms, which magnesium, encourage farmers to healthy fats, and grow crops and manage Vitamin E. ranchlands in a way that looks after the land for The vegetarian the long-term. It also option: The offers social, economic Italian and environmental Mozzarella, benefit to farmers, such Tomato & Basil as access to schools and Panini is one of healthcare. the higher-calorie breads on the Nutrifix Hero: The menu, but it’s the Roast Chicken Salad highest protein Sandwich is your low-cal, by far: the high-protein champ, but Emmenthal And anything to sate hunger steer clear of the Mushroom Toastie is a pangs. gluten-free option: it’s decent second option. much lower in protein. Vegans: you’re stuck What I drink: ‘An with the fruit/nut Americano with hot milk For fat loss: Keeping it selections and the because I drank coffee low-cal? The Tuna high-sugar Fruity black for years – Nicoise Salad is only 219, Crumble. because I thought that’s with a decent hit of what I ’should’ drink it protein and some Avoid: You know you – when in reality I prefer potassium-rich chives, should skip the cakes, the taste with milk. I with eggs for your but be careful elsewhere: don’t count macros – I omega-3s. the Fruity Flapjack, for focus more on intuitive instance, has almost eating.’ The snack: Get the Fruit three times the sugar of -Nicola Jane Hobbs, & Nut Mix: it gives you a the Ultimate Jammy author and yoga blend of almonds, Biscuit. Also give the instructor cashews and walnuts – a Dried Mango a miss: it’s got 22.9g of sugar in a packet that won’t do

8 A wealth of goodness (if you can resist the cakes)

Once your basic coffee-and-a-croissant stop-off, Pret’s stepped up its game: offering a maelstrom of healthy all-day options and thinking out-of-the-box in terms of ingredients to stay ahead of the other chains. A wide range of snack pots also make it one of the best chains for mix-and-match eating: if you need more protein than the standard options provide, you can always invest in an extra egg or two.

Worth mentioning: skip the other options They’ve earned at least – they’re too high in one Cage Free Award for sugar. their approach to animal welfare, and a For vegetarians: Pret commitment to giving are leading the charge their cows, pigs and here – they even have poultry freedom to roam veggie-only locations – makes them healthier but one of the all-out and better-fed before best options is the Super they end up in your Beans, Broccoli and salad. Smoked salmon Turmeric Cauli box, with from low-density farms *two* different types of and sustainably-caught cruciferous veg and a tuna also mean a handful of spinach. guilt-free hit of omega-3s. Oh, and their For snacking: The coffee (and milk) is ‘protein pots’ are ideal to all-organic. add to another meal, or grab as a mid-morning Nutrifix Hero: Where snack: Egg & Avo is the Pret really scores is on most filling, but slow-release, nutrient edamame has a decent dense carbs, like quinoa, hit of muscle-sparing buckwheat and flax amino acids, and works seeds: load up if you’re for snacking. If you’re trying to avoid the office keeping it low-cal, the Custard Cream pusher. Miso soup has less The Salmon & Avo energy than your Superbowl is the overall average biscuit, but winner - lots of comes with a cocktail of yoghurt and compotes a rush, and c) even if the heart-healthy healthy seaweed. Yes, it miss: they’ll give you a macros were ‘better’ I monounsaturates - but still tastes pretty good. quick buzz, but probably rarely buy salads out Ruth says: the Chicken and Buffalo leave you making a run because they always Popcorn has ditched Mozzarella is a worthy Avoid: Obviously, you’re to the vending machines feels a little paltry to its unhealthy rep and second place. If you’re going to skip the sweet before lunch. what I eat at home.’ Pret’s Salty Popcorn going salad, skip the section entirely - even -Nicola Jane Hobbs, is a high-fibre, wholegrain snack to other dressings and go the fruit/oat options What I eat: ‘I’d probably author and yoga keep you feeling full. for lemon: it’s the lowest have more than your go for a Falafel Wrap or instructor in sugar by a long way. NHS-recommended Humous Wrap at Pret daily sugar allowance - because a) I love For breakfast: For but you’ll also want to chickpeas, b) it’s more all-day energy, go for the give the cereal bars, practical to eat than a Five Grain Porridge, and salad or soup if I’m in a

9 10 “ It’s much easier to overindulge when you’re gulping than chewing”

5 eating out habits to avoid

01 02 03 04 05 Starting hungry Going in with no plan Getting upsold Drinking your Loading up on It’s not always If you haven’t got a Sure, 30p for an extra calories snacks avoidable, but the strategy, you’re at the fistful of fries seems Generally speaking, It’s not always an more you let your mercy of whatever like a good deal – but it’s much easier to option, but if you’re in hunger build, the looks best to your if small or standard is overindulge when a higher-end place, more likely you are to hunger-starved brain. enough to sate your you’re gulping than the complimentary choose a high- Create what hunger, why bother? chewing – and with bread and nachos calorie, super- psychologists call if/ Once you’ve made around 300 calories add up – especially if tempting option. then plans instead – the decision on size, in a large Coke, you you’re dunking them Staying hydrated ‘If I have to eat fast resist the temptation can easily undo your in olive oil or guac. might help – or if food, then I will go for to go large. good work in Tell the servers to you’re going out for a the grilled chicken.’ seconds. Even diet keep them – and sit-down dinner, grab drinks have been bring you another jug a piece of fruit shown to mess with of tap water while you beforehand to kill your body’s hunger wait. your worst urges. hormones – still or sparkling water is best.

11 T ime to hack your burger

His majesty had a bit of a wobble back in the early 2000s, when unhealthy fats took pride of place on the menu: but since then they’ve reformulated the menu to put health up front, with veg-and-fish options alongside the Whoppers. Having it Your Way isn’t just a slogan, either: customising your burger can be the best way to eat smart.

Worth mentioning: For fat loss: The Crispy Burger King has its own Chicken Salad is a mere organisation – the For muscle: Get yourself 210 calories, but comes McLamore Foundation an Angus Classic and with 16g of protein, – which partners with leave out the mayo – mixed lettuce leaves, charitable organisations you’ll save 90 calories carrot and tomatoes – to advance education with minimal loss in taste ideal for nutrient density. worldwide. (if you keep the Steakhouse Sauce). Avoid: The Warm Nutrifix Hero: Order the Belgian Waffle: it’s the King Fish, but skip the The Snack Option: most surprising sugar hit sauce: you’ll save 90 They’re just chopped-up on the menu, with 45g calories, 9g of fat and 2g chunks of apple, but and 1.5g of trans fats. If of sugar. The lettuce there’s something about you’re hungry, grab a doesn’t give you a huge the Apple Fries that portion of Chicken fibre hit, but you can actually works. Nuggets for a mere 190 always toss in a Garden Alternatively, grab some calories. Salad on the side. Chicken Strips and skip the BBQ Dip for a hit of What I eat: ‘I used to be protein with zero sugar. a vegetarian, and the spicy bean-burger For vegetarians: It has - almost unchanged for to be the Veggie Bean 20 years - is still one of Burger – 15g of protein my biggest guilty isn’t bad, though you pleasures, especially the could always toss the cheese. I’ll usually skip top of the bun and eat it the chips and have it open-faced to cut down with a sparkling water or on that 9g of sugar. a coffee.’ Joel Snape, editor-at- The Breakfast: There’s large, Men’s Fitness always the Quaker Oats Porridge, but the Bacon King Muffin is a solid option, especially if you skip the American Cheese. Don’t be tempted by the Croissan’Wiches – they’re loaded with fat.

12 Nando’s Bring on that motherload of protein

Ah, yes: the cheeky one. There’s a lot to like in the UK’s premier protein-per-pound hotspot, from the marinades to the macho peas – but it’s the chicken you’re there for, right? Good thing too: once you start straying into wraps-and-fries territory, the Portuguese chain starts to come off worse in calorie comparisons with other outlets, but stick to a butterflied bird and you won’t go far wrong.

Worth mentioning: Standalone poultry options make Nando’s option: healthy fats from one of the best choices if avocado and fibre from you’re going paleo or on beans beats Caesar the ketogenic diet: high dressing and croutons protein, moderate fat, hands-down. super low carbs. One word of warning: the For dessert: The vanilla chicken’s only reared to gelado’s the lowest- ‘Red Tractor’ standard sugar thing on the menu – meaning it’s likely to be – yes, there’s less in it lower in heart-healthy than the yoghurt and omega 3’s than fully those tiny custard tart free-range stock. things.

Nutrifix Hero: The Avoid: You (hopefully) protein motherload: Why know not to be tempted mess about? You’re by the unlimited refills, going to get the chicken, but keep on the water – so get the chicken: either the Pressed Apple Juice a quarter or half, and Mango Quencher depending on your both pack as much sugar protein demands (52 or per gram as Coke. The 80g respectively). The Sweet Potato Mash is real question is about also surprisingly heavy Ruth says: sides, and the answer on the sweet stuff: for but low fat, plus I’m a Alert! The houmous depends on your goals: that Vitamin A hit, make huge lover of bread so in – which you’d think go mixed leaf salad if your own at home. terms of dieting would be healthy – packs in more than you’re keeping it light, or sustainably it ticks all of 800 calories, or more Supergrain and Spicy What I eat: ‘If I’m eating my boxes - I think I saw a than you need in a Rice for post-workout dinner out but thinking study once where the whole meal! Stick with recovery. And yes, a bit ‘functional’ I’ll double up most common the spicy olives for an eighth of the calories. of spice helps: capsaicin on the chicken pitta with denominator in western in the chilis will up your a salad side - it’s diets that fail is the metabolism slightly. dripping in lean protein removal of bread products. I may also For vegetarians: If have a coleslaw. I find you’re going for salad, the mixture of tastes and Supergrain is your best textures is a major key in something being satiating.’ -Andrew Tracey, Creator of The Nomad Way fitness method

13 “ There can be as many calories in a milkshake as a burger” 5 Things To Avoid On Any Menu

01 02 03 04 05 Milkshakes Fries Caesar Salads Muffins Flavoured Coffees There are as many They’re nutritionally You see them They seem vaguely Add a ‘drizzle’ of calories in a empty calories, and everywhere, but healthy - especially if toffee/syrup/ McDonald’s even though many they’re a poor option: you go for the whatever to your milkshake as most of chains have stopped iceberg lettuce is oat-and-fruit rather coffee, and suddenly the burgers, and pre-salting them, short on nutrients, than the double-choc it’s a meal in a they’re not even the you’re only going to croutons aren’t a – but they’re still cardboard cup, worst offenders layer them in ketchup vegetable, and the heavy on sugar and packing more than – once you start or sodium. Leave the dressing adds light on nutritional half of your sugar smashing in Oreos or meal deals out, or ask calories when olive value. And if you’re allowance in one ice cream, all bets are if there’s another oil would be a better going for a treat, a easily-downed hit. off. Unless it’s bulking option. option. If it’s your couple of squares of season, leave them only option, ask for dark choc will sate out. the dressing on the you better. side, and skip the croutons.

14 15 D itch the muffins and embrace the Firecracker Okay: you’ve weaned yourself off the Venti Mochas and onto the black Americanos, but here’s the (coffee) scoop – if you can wrench yourself away from the muffins and cinnamon swirls, Starbucks can be a solid place to pick up a healthy meal.

Worth mentioning: They’ve instituted new farming practices aimed at minimising waste and paying suppliers fairly – and 99% of their coffee is Fairtrade.

Nutrifix Hero: You want the Firecracker Chicken and Giant Cous Cous: 30g of protein, along with red peppers (which have capsaicin for fat loss), mangetout (vitamin B and C) and, er, giant couscous (it’s high in fibre). milk. It’s a healthy For fat loss: Weird fat that will help name, but the Blackened keep your blood Chicken Snack Pot is sugar stable: but it’s also heavier on your best option: it’s only chuck in a dash of protein – 31.5g per 191 calories, but comes cinnamon to keep your sandwich – and more with rocket salad – insulin in check. likely to keep you going technically a cruciferous through until lunchtime. veg, sharing benefits For vegetarians: The Make that coffee black, with broccoli - alongside Kale, Jalapeno & Slaw though. quinoa and antioxidant- Wrap is actually vegan, rich peppers. but also a solid choice Avoid: They’re both for full-fledged delicious, but skip the Drink this: If you can’t carnivores: high in iron Berry Crunch face milk-free coffee, ask and vitamins K and A, (technically, it’s a fruit for it to be made with low calorie and decent compote) and the Acai heavy cream, which is for protein. Bowl – they’re too high in kept behind the counter sugar to be worth the instead of out with the For breakfast: The nutrients. Ultimate All Day Breakfast Sandwich is slightly higher in fat than the other key options,

16 McDonald’s F ree range eggs and sustainable fish However carefully you plan, there’s likely to be a time when the golden arches are your only option. The good news is, uncle Ronald’s upped his game: the burgers are now 100% beef from British and Irish cows, and the chicken’s 100% breast meat. Here’s your roadmap.

Worth mentioning: The breakfast: Good They now source pork news here: McD’s eggs from RSPCA-assured The muscle option: The are free-range, making farms and fish from Chicken Legend is a most of their early- sustainable sources – hefty hit of carbs, but it morning options a your filet is made of hoki, comes with a solid 30g decent source of protein also known as blue of protein – go for salsa and good fats. The grenadier. instead of mayo to keep Sausage & Egg McMuffin the fat levels under is your standard pick, Nutrifix Hero: The Big control. Want to go though a bagel offers Mac. It’s the same calorie low-carb? Toss the bun more carbs if you’ve count as the Quarter and add a Shaker Side done a big morning Pounder, but with less Salad. workout. Alternatively, fat and sugar, and more skip the hash browns than enough protein. For vegetarians: Get and add porridge on the Leave the gherkin in: the Spicy Vegetable side. they’re high in potassium Deluxe, but unless it’s and aid nutrient immediately post- Avoid: The Big Tasty. absorption training, ditch the bun – Yeah, it’s tempting, but you’re looking at a 57g 835 calories and 52g of carb hit otherwise. fat almost doubles a few other things on the The fat loss option: The menu, and there’s a Filet-O-Fish is only 350 decent hit of sugar there calories – if you’re too. looking to save more, you can always skip the tartare sauce or toss the top of the bun. Alternatively, the Grilled Chicken Caesar is ultra-low in calories at 190, but still packs 25g of protein – skip the dressing and add a Fruit Bag if you’re hungry.

17 Eat. Skip the bread and go seasonal They’re not as ubiquitous as some of your other options, but there’s often an EAT around when you need one – hanging out on a corner, dishing out reasonably-priced coffee from their always-polite staff. They also reinvent their menu every season, jumping on new food trends to keep things current and tasty.

They’re not as ubiquitous as some of your other options, but there’s often an EAT around when you need one – hanging out on a corner, dishing out reasonably-priced coffee from their always-polite staff. They also reinvent their menu every season, jumping on new food trends to keep things current and tasty.

Worth mentioning: They make food from scratch, and donate leftover sandwiches and salads to local charities – as well as working with Crisis to help people out For vegetarians: of heart-healthy Ruth says: of homelessness. The Vegetable Gyoza monounsaturates. It’s Eat do a great range of Dumplings pack in the also vegetarian-friendly. soups but they vary a lot in calories: Miso Nutrifix Hero: The Red little-seen greens, and broth-based are Thai chicken comes with including wakame Avoid: The baguettes. often the lowest-cal just 292 calories, but seaweed and spring They’re not too high in and good as a filling packs 23g of protein, onions. You also get a calories, but they’re side-dish. alongside peppers, sprinkling of sesame packed with carbs onions, carrot ribbons seeds, packed with compared to the hot pot and edamame beans – magnesium and options, and generally an excellent blend of manganese. just a little bit shorter on minerals and vitamins. healthy add-ins. For breakfast: Dodge For muscle: Get the the baguettes and head What I eat: ‘Jerk chicken Large Chicken & Kale for the pots: the BBQ salad if I am watching Dhal: it’s got 33g of Beans with Egg & the intake - I usually end protein, alongside a host Avocado comes with 16g up eating Eat after of healthy herbs and of protein and a helping training in the City - or a spices, including a solid ham and cheese handful of anti- baguette as it reminds inflammatory kale. me of a really great day out I had in Paris when my wife and I were first getting together.’ -Drew Price, Nutritionist

18 Always start with the flatbread...

Hero? Villain? Neither? Both? Subway’s made a name for itself as a relatively ‘healthy’ lunch break option, but whether that’s true or not really depends on how you assemble your sub. Think veg-heavy, topping-smart and you’re looking good. Double up on Monterrey Cheddar and slather on the Sweet Chili sauce, and suddenly you’re loading up on calories and sugar - even before you pick a filling. Here’s how to navigate this nutritional nether-zone.

Ruth says: Worth mentioning: should probably skip the Just because you’re Over the past few years, Veggie Delite - 8.7g of a fully-grown adult Subway have switched your best meat option, protein in a sandwich on the processed meat there’s nothing to stop you asking for to products and packing in the protein that’s basically salad (classed as a Group 1 the kids’ option practices that improve while keeping salt and isn’t going to stave off Carcinogen by the WHO) when you eat out energy efficiency and sugar low - while giving your afternoon-snacking and light on veg. – the Kids’ Mini Sub water conservation - as you a decent helping of urges. Go for the Veggie makes a great snack or add-on to your well as sourcing their antioxidant selenium and Patty, made of carrots, What I eat: ‘It’s lunchtime salad, products sustainably. vitamin B6. corn, red peppers and extremely easy to bash with fewer calories soy. Subway thanks to the and carbs. Nutrifix Hero: For a For muscle: Instead of idea of the meat being winning combination, going for the footlong, Honourable mentions: processed but it’s also a start with the flatbread go for the Double Meat The Steak & Cheese is a meal you can really get - it’s slightly higher in option: you get almost better option than you control of. Order a flat protein and lower-salt the same protein hit, might think: green bread, double up on the than the rest - then load without the wallop of peppers add an extra meat of your choice up on cucumber, lettuce, carbs. punch of Vitamin A and (chicken and bacon for onions, peppers and C, while the red meat me), add a low fat tomato. Turkey Breast is For vegetarians: You tops up your iron levels. dressing to keep the cals And, of course, you can down but taste up and change any of the whack in tonnes of salad ‘standard’ subs into a and veggies to up the salad and fill the box fibre and volume. Easy.’ with veg - might as well -Andrew Tracey, Creator toss in some jalapenos of The Nomad Way and olives while you’re at fitness method it.

Avoid: Heading in for breakfast: options like the Mega Melt are heavy

19 KFC Step away from the salad pots and grab a Toaster Twister

KFC – as it’s now officially known – might not be a name that most people associate with health, but being a multinational company means it sticks to much stricter standards than your typical high street chicken shack, and they’ve been taking animal welfare more seriously in recent years. They’re also focusing on improving the nutritional content of their recipes – though you still need to make smart choices.

Worth mentioning: For fat loss: The Flamin’ Avoid: The salad pots: a Since 2014 they’ve been Wrap is only 305 bit of sweetcorn and freezing and packaging calories, with enough lettuce doesn’t make up unsold chicken to be protein (16g) to keep you for the 15.5g of sugar donated to local full for the afternoon. you get in, for instance, charities: the scheme’s the Original Recipe Salad currently in 200 For muscle: Have one of Pot Meal. If you want to restaurants and they’re the above, then double go salad-style, grab the aiming to roll it out to the up by adding a Popcorn Zinger Ricebox. entire UK by the end of Chicken (135 calories, 2017. 10g of protein and What I eat: ‘If I’m in KFC almost no sugar) to keep all bets are off and it’s Ruth says: Nutrifix Hero: The you full and building maximum flavour pig The Zinger Salad Pot Toaster Twister’s only muscle. out, so a Tower, or I Meal gives you more 480 calories and 28g of guess now a Double calories and half the protein. It’s slightly The veggie option: In a Down which reminds me protein of the Double Down Cheeseburger heavy on the salt, very limited menu, it’s of a holiday I once had in – we wouldn’t though, so make sure got to be the Veggie Atlanta.’ recommend it every you’re cutting down Ricebox (307 calories), -Drew Price, nutritionist day, but as a one-off elsewhere in the day. which comes with a corn it’s not a bad choice. cob - though you can always add an extra if you’re hungry. Realistically? Go elsewhere.

20 21 How to eat well anywhere “ Iceberg lettuce is out, red peppers are in.”

If the options in this guide aren’t available - or you’ve just decided to look elsewhere for lunch - following a few simple guidelines can still help you make the right choices. Here’s how to eat out...but better.

01 02 03 04 05 Look for protein Add veggies Combine sides Add healthy fats as ...and don’t be afraid Start with that. Is The easiest one-stop If there isn’t a one-off needed to ask there a grilled fix is to pick option that fits your If you’re especially Most places will take chicken breast whichever protein on needs, see if you can hungry, or training calorie-heavy sauces option? Something offer has the best combine sides to later, grab a packet of or dressings off if you with lean beef? Fish, selection of veg make a healthy meal: nuts (Brazils or ask, and some will though preferably included. Dark, leafy a couple of eggs and almonds are best) to swap fries for salad. not battered? Next, greens or colourful a serving of fruit, say. keep you fuller for Get in the habit of figure out how to... veg is best - iceberg longer, and top up on asking: it gets easier lettuce is out, red good fat. every time. peppers are in.

22 I f you love the Bacon & Cheese wrap, look away now...

Once dependable high street bakery, now all-encompassing convenience food powerhouse, Gregg’s is popular for plenty of reasons: it’s cheap, it has more UK branches than McDonalds, and its chicken bake is a near-legendary hangover melter. In recent years, though, everyone’s favourite Belgian Bun purveyor has also started taking health more seriously: salads and fruit pots offer a more affordable version of the Pret range, the sandwiches have gone high-end, and even the coffee’s pretty good.

Worth mentioning: As well as making reasonable pricing a cornerstone of their strategy, Gregg’s donate unsold food to local charities at the end of the working day. They’re also free of trans fats.

Nutrifix Hero: The best thing on the menu is the Chargrill Chicken, Roast Vegetables & Grains Salad: a low-carb option that also packs in 18g of protein – alongside a decent hit of cucumber and leafy greens.

For fat loss: Everything in the ‘Balanced Choice’ range comes in at under 400, but the Chargrill Chicken Oval Bite packs 24g into its 378 cals, while still packing For snacking: Top cheap coffee you’ll find What I eat: ‘The enough heft to qualify as things off with a Summer on your high street – to porridge! It’s just as a proper lunch. Berry Fruit Pot for the keep the sugar down. good as anything else on antioxidants or some the high street, cheaper, For vegetarians: Slim Naked Nuts for a wallop Avoid: The Steak Bake and just as easy to chuck pickings here: the of healthy fats. gets all the bad press, some chopped up Cheese, Tomato & Pasta but the Bacon & Cheese banana and smashed salad has 14g of protein Honourable mentions: Wrap is the one to skip, walnuts in. Winner.’ and a dash of spinach for If you want a cheap, with more saturated fat -Jessica Wolny, personal only 328 cals – but you reliable breakfast option, than anything else on trainer and Precision could still top up with a the three porridges (Red the menu. If your Nutrition coach fruit pot. Berry, Golden Syrup and workday demands puff Simply Creamy) on offer pastry, the Chicken Bake are all solid picks. Stick is your best bet. to a black Americano – almost certainly the best

23 A nd the best of the rest…

You won’t see these chains everywhere, but if you’re in the area, we’ve given you the 10-second version of what to buy (and skip)

GBK Leon Pizza Express Eat: The Chicken Classic if you’re Eat: The Naked Satay Chicken Eat: The Leggera Superfood keeping it clean and lean, or the Burger. Leon do their best to be Salad has 15g of protein and a Buffalo for a bulking treat – it’s nutritionally solid, but this is the great mix of colourful veg – but heavy on the protein, and mixing champ in a menu packed with if you want a pizza, the Pollo Ad up your protein sources good stuff – 34g of protein, plus Astra Leggera has double the occasionally is a good idea. cabbage for choline and vitamin protein and only slightly more Avoid: The Satay Chicken options B2. calories. are surprisingly heavy on the Avoid: The PaLeon Bar. Yes, it is Avoid: The Dough Balls: they’re sugar: the Panko version has delicious, but it’s also one of the frighteningly easy to eat, and more than half your most sugar-packed things on the even the normal serving packs recommended intake for the day. dessert menu, thanks to a combo in 361 calories. of dates and currants. A little bar of dark choc will keep you going just as well.

West Cornwall Pasty Co Itsu Wahaca Eat: Interestingly, this is one Eat: The Omega 3 Salmon Eat: The Grilled Chicken and of the best options for vegans Supreme: salmon gives you a huge Avocados or Grilled British Steak on the go – the Thai Green helping of the healthy omega-3s Tacos are both decent choices Vegetable and Wheatmeal you need, and the pumpkin seeds that aren’t too carb-heavy. If you Veg options have both been in the lettuce-free salad give you want to go heavier, grab the skirt recognised by PETA. magnesium and zinc. For a much steak burrito for a muscle- Avoid: The Steak & Kidney. lighter option, the salmon sashimi building treat. It’s just a bit too heavy on the is just protein and (healthy) Avoid: The salad’s a good option carbs and fat, without any seaweed. - but skip the tortilla bowl to cut redeeming veg. Avoid: The Miso Classic. Sure, it’s down on salt and carbs. only 49 calories, but with almost 5g of sugar it’s barely worth it.

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