However, times are changing, and many people are making efforts to tweak their lunches for the better \u2013 in 2024, crisps lost the top snack spot at Tesco to a pot of two hard boiled eggs, while the breakfast sarnie made way for the chicken club sandwich. So, I asked certified nutritionists to visit a specific British supermarket and pick a meal deal, then explain the rationale behind their choices. The hope: to provide a roadmap to a more nutritious on-the-go lunch for readers. <\/p>\n
Every expert I spoke to agreed a balance of protein and carbohydrates was a good place to start, fibre should be prioritised, and a few servings of fruits and vegetables was always appreciated where possible. But beyond this, choices varied for reasons spanning health, preferences and individual dietary needs. Here\u2019s what they had to say. <\/p>\n
Kerry Beeson BSc (nutritional medicine), nutritional therapist at Prep Kitchen<\/a><\/p>\n Supermarket: Tesco<\/p>\n Choice: <\/p>\n Main: Salmon sushi Snack: Carrots and hummus Drink: Water <\/p>\n Why? <\/p>\n \u201cAn ideal lunch will provide you with around 20g of protein to support numerous functions in the body, including immune support, growth and repair and enzyme and hormone synthesis,\u201d Beeson explains. \u201cYou\u2019ll also want it to contain fibre \u2013 at least 6g per 100g \u2013 to keep you feeling fuller for longer, help balance blood sugar and aid digestive regularity. <\/p>\n \u201cAim to include some healthy fats to support and maintain bodily cells and organs, and at least a couple of portions of fruit and vegetables to provide vitamins, minerals and antioxidants \u2013 regular [fruit and vegetable] intake is associated with a lower risk of serious health problems, such as heart disease, stroke and cancer.\u201d <\/p>\n Beeson generally recommends aiming for 500-700 calories for the meal, although this will depend on your personal needs as well as your health and fitness goals. She also favours natural, unprocessed and ethical ingredients. <\/p>\n \u201cOther things to watch out for on labels is the sodium [salt] content \u2013 we should eat no more than 5-6g of salt per day,\u201d she says. \u201cWe should try to keep our sugar intake below 30g total per day, so check the amount of sugar in the carbohydrate content.\u201d<\/p>\n Beeson is coeliac and avoids dairy products. When these factors are considered, alongside the criteria above, she says there are usually slim pickings at Tesco, particularly in smaller stores. <\/p>\n \u201cThey don\u2019t offer many gluten-free options aside from a sandwich or two,\u201d she says. \u201cFor the snack, carrot batons and hummus add some fibre and a little protein, as well as providing some of my plant-based daily intake. <\/p>\n \u201cFor a drink, I\u2019d probably opt for water or a smoothie, as these were the only healthy options I could find.\u201d<\/p>\n Read more: From Marmite to Tabasco: the everyday foods Tim Spector says can improve gut health<\/a><\/p>\n open image in gallery<\/p>\n Nutritionists recommended prioritising fibre, protein, fruits and vegetables from wholefood sources where possible when choosing your lunch (Alamy\/PA)Anna Markusson, in-house clinical nutritionist at Bettervits<\/a><\/p>\n Supermarket: Sainsbury\u2019s<\/p>\n Choice: <\/p>\n Main: Smoked salmon salad with baby potatoes Snack: Seasonal fruit (eg. apple pieces) Drink: Dash sparkling water <\/p>\n Why?<\/p>\n \u201cI always focus on wholefoods rather than processed ones,\u201d says Markusson. \u201cThen finding a good balance [to your meal] means making sure there\u2019s enough protein, plenty of greens and a moderate amount of carbohydrates.\u201d<\/p>\n Her food choices are based around her personal goals, which she describes as feeling good and supporting her body with the nutrients it needs for long-term health. <\/p>\n \u201cThat means choosing meals that leave me feeling satisfied, focused and energised, without the dips and crashes that often come from processed or overly refined foods,\u201d Markusson explains. \u201cI prioritise balance with meals that both nourish me and taste good, because food is not only about health but just as much about enjoyment.\u201d<\/p>\n For this reason, Markusson\u2019s choices above consider both the items\u2019 nutritional properties and her personal flavour preferences. <\/p>\n \u201cThe smoked salmon salad provides protein, fibre and omega-3, which are essential for brain health, reducing inflammation and maintaining steady energy levels,\u201d she says. \u201cThe vegetables in the salad contribute valuable micronutrients and extra fibre, while the potatoes offer a small but balanced source of carbohydrates. <\/p>\n \u201cI would add an apple or pear as they\u2019re in season, rich in fibre and bring a refreshing natural sweetness. For the drink, I like Dash because it feels almost like drinking a soda but without the sugar, and it has a clean, refreshing taste without unnecessary additives.\u201d<\/p>\n Read more: How politics, ultra-processed food and toxic masculinity are killing the Mediterranean diet<\/a><\/p>\n open image in gallery<\/p>\n High-sugar fizzy drinks offer little nutritional value at lunch (Getty\/iStock)Nutritionist Mark Gilbert, nutritionist for the 1:1 Diet<\/a> by Cambridge weight plan<\/p>\n Supermarket: Morrison\u2019s<\/p>\n Choice: <\/p>\n Main: Ham and cheese sandwich Snack: Apple, grape and strawberry snack pack Drink: High-protein Starbucks iced coffee <\/p>\n Why?<\/p>\n \u201cFor \u00a34.00, this meal provides a whopping 42 grams of protein from mostly high-quality sources, keeping me feeling full and helping support growth and recovery for my muscles,\u201d says registered nutritionist Gilbert. \u201cIt has less than one third of my recommended sodium, and although it has 30 grams of sugar, about half is from fruit, which is nutrient-dense and contains healthy phytochemicals.\u201d<\/p>\n He adds that, ideally, the iced coffee would not contain carrageenan \u2013 a thickening agent and stabiliser that\u2019s often found in drinks like oat milk and products like yogurt and ice cream \u2013 as this has been associated with a variety of gut issues, \u201cbut occasional intake is not likely to be a problem in people who don\u2019t have IBS or IBD\u201d.<\/p>\n \u201cFinally, I like ham and cheese, although arguably for those with high blood pressure it could be too high in salt for those who are sodium sensitive,\u201d he adds. <\/p>\n Inversely, there are three things he purposefully swerved when picking his meal deal; crisps, high-sugar drinks and foods that are high in sugar or starch. <\/p>\n Crisps fall outside the government\u2019s Eatwell Guide<\/a>, which is designed to help people eat a balanced, health-promoting diet. Alongside products such as chocolate, cakes, biscuits, full-sugar soft drinks and ice cream, the guide claims \u201cthese foods are not needed in the diet and so, if included, should only be done so infrequently and in small amounts\u201d. <\/p>\n Gilbert says crisps are likely to prompt a swift spike in blood sugar levels and provide little nutritional value, leaving you hungry and undernourished. This is echoed by other drink and snack options such as chocolate bars and fizzy drinks, which often contain high levels of sugar and calories with limited nutritional payback. <\/p>\n \u201cEven most granola bars and other bars marketed as being \u2018healthy\u2019 fall into this trap,\u201d he says. \u201cSo, read the label, and if you are going to go for one of these options, try to find one higher in protein and fibre, and lower in sugar and processed starches.\u201d<\/p>\n Read more: Experts say including more of this in your diet can help you live a longer, healthier life – and it\u2019s not protein or fibre<\/a><\/p>\n open image in gallery<\/p>\n All of the featured experts favoured foods high in fibre, such as fruits, vegetables, wholegrains, beans, pulses and legumes (Getty\/iStock)Bethany Eaton, nutritionist and founder of Nush<\/a><\/p>\n Supermarket: Marks and Spencer<\/p>\n Choice: <\/p>\n Main: Nutritious nutty superfood salad Snack: Cocoa and peanut protein ball Drink: Fiery ginger kombucha <\/p>\n Why? <\/p>\n “When I\u2019m dashing around London, I always find myself in an M&S Food Hall,\u201d says Eaton. \u201cTheir meal deal is one of the better options on the high street because of the quality of the ingredients and the fact that many choices are low in ultra-processed foods.\u201d<\/p>\n She praises the salad for its gut health credentials and ability to fill you up effectively. <\/p>\n \u201cIt\u2019s packed with quinoa, edamame and nuts, plus a cannellini bean and sesame tahini dip. You\u2019re getting two of your five-a-day, nearly 16g of fibre and a wide variety of plant foods, all of which help you towards the recommended 30 plants per week<\/a> for optimal gut microbiome support.\u201d<\/p>\n According to the National Diet and Nutrition Survey<\/a>, 96 per cent of UK adults are falling short of their 30g daily fibre requirements. Fibre can be found in wholegrains, beans, legumes, pulses, fruits, vegetables and more, with an article published in the Nutrients<\/a> journal concluding \u201cthere are clear associations between dietary fibre intake and multiple pathologies including cardiovascular disease, colonic health, gut motility and risk for colorectal carcinoma\u201d. For these reasons, upping your intake can be a simple, health-promoting move. <\/p>\n Eaton aims fore both protein and fibre in every meal and snack, with her chosen cocoa and peanut protein ball offering a decent hit of both. She usually then opts for water as her drink, but adds a fiery ginger kombucha<\/a> when she\u2019s craving a bit more flavour. <\/p>\n \u201cIt\u2019s refreshing, lower in sugar than most soft drinks, and the ginger variety adds a digestive boost too,\u201d she explains. <\/p>\n Read more: Doctor recommends this simple three-ingredient recipe for supporting gut health and strengthening muscles<\/a><\/p>\n open image in gallery<\/p>\n While informed decisions can increase the nutritional value of your meal deal, the nutritionists I spoke to still recommended eating pre-prepared or home-cooked food where possible (Alamy\/PA)<\/p>\n Can a meal deal be a healthy lunch option? <\/p>\n Every suggestion above is different. This goes to show that finding the right meal choice for you will depend on individual factors such as your preferences, dietary needs, age, size and health and fitness goals. <\/p>\n Our experts agree that compiling a nourishing lunch can be tricky, with most meal deal shelves dominated by \u201cprocessed foods, white bread and pasta, fizzy drinks and sugary snacks\u201d. But most people can find a combination that works for their lifestyle by considering the common denominators below: <\/p>\n Prioritise protein and fibre. Aim for wholefoods where possible and try to limit more processed inclusions \u2013 unrecognisable ingredients on the back of the packet are a good signifier of this latter camp. Look to eat at least two portions of fruit and vegetables per meal. Include a total number of calories that works for your current health and fitness goals. Avoid crisps, sugary snacks and sugary fizzy drinks except on rare occasions. <\/p>\n \u201cFor sustained energy release and good digestion, include fibre and fermented foods, and to ensure you\u2019re eating at least five to seven portions of fruit and vegetables daily, you want your lunch to ideally contain at least two portions,\u201d says Beeson. \u201cFinally, an individual might have dietary preferences, religious restrictions or food allergies or intolerances which will affect their choices.\u201d<\/p>\n Another fairly uniform point among the nutritionists I spoke with was a desire to see more nutritious options available for meal deals. <\/p>\n Gilbert says: \u201cI would love to see more options with less starch, sugar and refined oils in meal deals, and with more protein and unprocessed foods.\u201d<\/p>\n \u201cThe other point I would add is the importance of variety,\u201d says Markusson. \u201cEven if you find a healthy \u2018go-to\u2019 meal deal, it\u2019s best not to rely on the same option every single day. Your body benefits from a wide range of vitamins, minerals and antioxidants, so mixing up your choices not only makes meals more enjoyable but also ensures better overall nutrition.\u201d<\/p>\n![\"Nutritionists](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/10\/20123834-16317722-2233-424a-bfed-ad4b78f83e6f.jpg\")
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