Breadcrumbs [Home](/index%2Ephp/) > [Nutritionist Tips For A Better Lunch](/index%2Ephp/markdownify/node/3326) ![Nutritionist Tips For A Better Lunch ](https://media.slman.com/wZpeAcin9cgaXHi0txweP2gQr2o=/800x0/smart/https%3A%2F%2Fslman.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F01%2Fsl-man-site-assets-080125-thumb-hero-healthy-high-street-lunches.jpg) ![Nutritionist Tips For A Better Lunch ](https://media.slman.com/iddRkhuclRCLz6xzbYYvHMBAA80=/400x0/smart/https%3A%2F%2Fslman.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F01%2Fsl-man-site-assets-080125-thumb-hero-healthy-high-street-lunches.jpg) Image: @JoeAndTheJuice [Diet & Nutrition](/index%2Ephp/health/diet-nutrition) / 08 January 2025 # Nutritionist Tips For A Better Lunch Fridge-cold sandwiches are never going to get the job done. Here’s how to turn your quick mid-day meal into a power lunch, according to some top nutritionists… Image: @JoeAndTheJuice All products on this page have been selected by our editorial team, however we may make commission on some products. 01 ## Prioritise Protein “If there’s one macro to prioritise at lunchtime, it’s protein. A protein-rich meal will keep your blood sugar stable, ensuring you don’t have a slump and reach for caffeine or sugary snacks. Think of a fist-sized portion of protein as your guide when you’re short on time. The biggest mistake men make is assuming soup or salad alone will hold them until dinner – it won’t. Protein combined with nutrient-dense calories will leave you satisfied and energised for hours. Eggs, beans, grass-fed meat and oily fish like salmon or mackerel are some of the best options to work into your lunch.” – *Kelly Mulhall, nutritionist & founder of* [*The Natural Balance*](https://www.thenaturalbalance.net/) 02 ## Avoid Carbs To Avoid A Slump “White bread, pasta and rice are little more than sugar in disguise, with next to no nutritional value. They can also create a vicious cycle of sugar cravings and hunger pangs. If you find yourself battling post-lunch fatigue, it’s time to go low carb. Say goodbye to white bread and starchy veg like potatoes. Instead, choose nutrient-packed alternatives such as broccoli, butternut squash or cauliflower rice. Pair these with high-protein options like fish, meat, eggs, nuts or seeds to maintain steady energy levels throughout the day.” – [*Bridget Hancock*](https://www.instagram.com/bridgetlouisenutrition/)*, registered nutritionist* 03 ## Get Savvy About Labels “When it comes to pre-packaged sandwiches, salads or wraps, don’t just count the calories – look at the quality of the nutrition. Some [Pret sandwiches](https://www.pret.co.uk/en-GB/products/categories/sandwiches-baguettes-wraps-and-flatbreads), for instance, pack more calories than a Big Mac, thanks to the calorie-heavy sauces they use. And not all calories are created equal. Prioritise options with quality protein over carb-heavy meals. A golden rule: if the ingredients list reads like a chemistry experiment, chances are it’s ultra-processed – not ideal for your health.”– *Kelly* 04 ## Know Your Numbers “If you must grab something pre-packaged, try to hit these key metrics: at least 20g of protein to keep you full and focused; 6g of fibre to support digestion; 10-20g of healthy fats for long-lasting energy; and less than 5g of sugar per portion. Sodium is another one to watch – ideally keep it below 1.5g per serving. Avoid anything that reads like a chemical cocktail to limit your exposure to inflammation-causing additives.” – [*Hannah Trueman*](https://www.mybodyfabulous.co.uk/)*, dietetic medicine specialist & nutritionist* 05 ## Choose A Better Sandwich “Mass-produced sandwiches from supermarkets are notoriously ultra-processed. Their bread is loaded with sugars and preservatives, while calorie-dense mayo and sauces only add to the nutritional shortfall. Instead, try a café or deli where you can pick quality ingredients. Go for wholegrain, seeded or sourdough bread, not white, sliced, long-life bread. Top it with your favourite protein – grilled chicken, eggs, tuna, falafel – and pile on greens like spinach or rocket. Bonus points for avocado – it’s creamy like mayo but loaded with heart-healthy fats. A falafel, hummus and salad wrap is also a good choice.” – *Kelly* 06 ## Build Your Own Bowl “My go-to advice? Create your own lunch bowl. Supermarkets make this easy – the [M&S Super Wholefood Nutty Salad](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A%2F%2Fwww.ocado.com%2Fproducts%2Fm-s-super-nutty-wholefood-salad-554157011) paired with Chilli, Garlic & Paprika King Prawns is a winner, as is [Waitrose’s Wheatberries, Lentils & Green Veg packet](https://www.waitrose.com/ecom/products/waitrose-wheatberries-lentils-green-veg/817370-498182-498183?srsltid=AfmBOopsmODpyYPJEQdOdlKRDkqsD5bYIjYLpwtMByFdVmGW7Uax9ZWy) with a side of salmon. In Sainsbury’s, I’d pick up a couple of veg-and-grain pots like the [Taste the Difference Four Bean Salad](https://www.sainsburys.co.uk/gol-ui/product/picnic-essentials/sainsburys-four-bean-salad-250g) and add a protein boost. The options are endless.” – *Kelly* [ ![](https://media.slman.com/uqmsJLB_V7o83tJSmI0vgTMzBR4=/800x0/smart/https%3A%2F%2Fslman.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F01%2Fjoeandthejuice.png) ](https://www.instagram.com/joeandthejuice/?hl=en) @JoeAndTheJuice 07 ## Avoid Veggie Soups “Be cautious with veggie soups that lack protein – they might seem healthy but won’t keep you full for long. Look for soups with added beans, lentils or lean meats, or pair one with a protein-rich side like grilled chicken or tinned fish." – *Hannah* 08 ## Master DIY Salads “If you have kitchen access at work, spend five minutes assembling your own salad. My easy go-to: rocket, avocado, sundried tomatoes in olive oil, anchovies or feta, and pre-cooked boiled eggs. Walnuts on top add healthy fats for hormone balance and heart health. Better still, you can save leftovers for tomorrow. Alternatively, hit up your local deli for a nutrient-dense salad with plenty of leafy greens, protein, avocado, nuts and seeds. For dressing, stick to olive oil and vinegar or fresh lemon juice – ditch the cheap processed dressings.” – *Bridget* 09 ## Keep It Fresh "Eating the same thing every day is a fast track to nutrient gaps. Mix it up throughout the week to get a diverse range of vitamins and minerals. Think colourful grain bowls, protein-packed soups, and different vegetables to keep things exciting and healthy." – *Hannah* 10 ## Stock Up On Desk Essentials “Not every lunch is perfect, but a well-stocked desk drawer can make up for it. Think quality snacks like [Clearspring](https://www.clearspring.co.uk/) nuts and seeds, edamame, [Nakd bars](https://www.eatnakd.com/products/original-bars?), or dark chocolate-covered mango. If you’re grabbing a protein bar, read the label carefully – I recommend [Vitl bars](https://nutricircle.co.uk/collections/vitl?srsltid=AfmBOorthLHxsu-1L_LQdhGCtjr_wvXpQvhRHl2BnKS9_9rfB-jOmo2p) for a smart combination of protein, vitamins and minerals.” – *Gabriela Peacock, founder of* [*GP Nutrition*](https://gpnutrition.com/) ## Here, Bridget shares her picks on the high street… **Tossed:** “With the ability to build your own salad bowl, Tossed is a nutritionist’s dream. The ‘Gym’ range stands out with its high-protein and veg-rich options, while the Salmon with Greens and Grains salad is low in carbs and rich in protein and healthy fats. The clean dressings are another favourite. I also rate the shawarma bowl, which works well with tahini as a protein-rich dressing choice.” **Pret:** “The Egg & Spinach Protein Pot is a great snack or add-on to a main meal, and I’ll always pick up the Cauli & Sweet Potato Dhal if it’s on offer. I never use the Pret dressing, instead adding my own olive oil and lemon juice.” **Itsu:** “My top choice for light options, I always pick up a pack of salmon sashimi and a pot of edamame, but ditch the soy sauce and pickled ginger as it contains gluten, sugars and chemicals. Avoid the Vitality Bowl, which contains nearly two teaspoons of sugar.” **Leon:** “The Rainbow Squash salad is a colourful, nutrient-dense combination of roasted butternut squash, pink sauerkraut, greens and grains. Always ask for the dressing on the side.” **Joe & The Juice:** “The Eggcado bowl – with egg salad, avocado, tomato and spinach – is a good low-carb lunch option. The Smoked Salmon Protein Bowl is rich in healthy fats.” Visit [TheNaturalBalance.net](https://www.thenaturalbalance.net/), [MyBpodyFabulous.co.uk](https://www.mybodyfabulous.co.uk/book?fbclid=PAZXh0bgNhZW0CMTEAAaYvq9bdUoLbfbP5aA9wqVB7u5xX5fZns6UErm9fHDwegloAB4_EON2vdTw_aem_AWkXyAcNWOGhohK1iJ8OOQ) & [GPNutrition.com](https://gpnutrition.com/). Bridget’s book, [*Live Like A Lobster*](https://amzn.to/401DMlj), is available now. 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