The first sniff of sunshine and suddenly stodgy sandwiches or hearty soups aren’t what we feel like having for lunch.
Fortunately, the High Street has plenty of new ‘healthy’ options, from plant-based wraps to meals boasting a high protein content to keep you feeling fuller for longer.
But are they as virtuous as they seem? We asked dietitian Duane Mellor, a spokesperson for the British Dietetic Association, to assess a selection. We then rated them...
Waitrose Miso Roasted Sweet Potato Wrap
Healthy? Sweet potato is a good source of vitamin A, needed for healthy vision
£2.80. Per serving: Calories, 390; saturated fat, 5.1g; protein, 8.6g; fibre, 3.7g; sugar, 11.8g; salt, 1.43g
WHAT YOU GET: A chilli tortilla filled with sweet potato, spinach, carrot, mooli [a type of radish], red pepper and spring onion, and topped with chilli relish and vegan mayonnaise.
EXPERT VERDICT: You might just get one of your five-a-day. Sweet potato is a good source of vitamin A, needed for healthy vision, and red peppers provide vitamin C, for immune function.
It’s great to see the unusual mooli in here — 100g has a third of your daily vitamin C needs, but there won’t be anywhere near that here. Like many vegan options, this is slightly low in protein.
6/10
EAT Chicken, Guacamole & Quinoa Salad
Chilli chicken plus guacamole, quinoa, rice, beans, grilled peppers and crunchy corn
Price unavailable. Per serving: Calories, 507; saturated fat, 2.7g; protein, 24g; fibre, 14.2g; sugar, 5.4g; salt, 2.1g
WHAT YOU GET: Chilli chicken plus guacamole, quinoa, rice, beans, grilled peppers and crunchy corn.
EXPERT VERDICT: This is a great salad, with two of your five-a-day. The beans provide iron (for healthy blood cells), potassium (good for blood pressure) and magnesium (which supports muscle function and the immune system). This also contains a good amount of protein and almost half of your daily fibre needs, required for a healthy gut.
The only downside is this has a third of your maximum daily salt intake, but if this is all you have for lunch it’s not too much of a problem.
8/10
Greggs Mexican Chicken Wrap
Tasty: Chicken breast with chipotle chilli sauce, mixed peppers, salad leaves and chipotle chilli mayonnaise in a tortilla wrap
£2.60. Per serving: Calories, 464; saturated fat, 4.1g; protein, 21g; fibre, not given; sugar, 16g; salt, 1.9g
WHAT YOU GET: Chicken breast with chipotle chilli sauce, mixed peppers, salad leaves and chipotle chilli mayonnaise in a tortilla wrap.
EXPERT VERDICT: At 464 calories, this is under the 600-calorie guideline for lunch. It has a good amount of protein and the peppers will provide some vitamin C.
But it contains four teaspoons of sugar — high for a sandwich — which is mainly in the sauce. We should limit added sugar to 30g a day, as it releases energy faster than natural sugar in food such as fruit, and is thought to be more of a problem for weight gain and tooth decay.
5/10
M&S Asparagus & Pea Potato Salad
Peas, asparagus stalks and new potato with a linseed sprinkle and Caesar dressing
£3. Per serving: Calories, 115; saturated fat, 0.8g; protein, 4.1g; fibre, 3.8g; sugar, 2.9g; salt, 0.43g
WHAT YOU GET: Peas, asparagus stalks and new potato with a linseed sprinkle and Caesar dressing.
EXPERT VERDICT: The linseeds will add fibre and a small amount of omega 3, thought to be good for heart health, and peas are a good source of vitamin C and potassium.
Asparagus contains more iron than most green vegetables, as well as a little vitamin K, which is important for blood clotting.
While some people think potatoes are not that good for you as they’re starchy, when they’re cold, the starches become harder to digest, which makes them good for bowel health. This is more a side dish — add a piece of grilled chicken or salmon to make it a filling lunch.
7/10
Costa British Harissa Chicken & Grain Salad
Chicken pieces with grains, lentils, chickpeas, peppers and a creamy dressing
£3.99. Per serving: Calories, 302; saturated fat, 1.9g; protein, 18g; fibre, 10g; sugar, 4.9g; salt, 0.8g
WHAT YOU GET: Chicken pieces with grains, sweetcorn, lentils, chickpeas, peppers and a creamy dressing.
EXPERT VERDICT: This would make a good balanced lunch. It has almost two-thirds of your recommended daily protein intake, along with slow-release carbohydrates and high fibre from pulses and grains. Research suggests a meal that combines these nutrient levels can improve satiety.
It’s also reasonably low in fat and not too high in sugar. The lentils will provide a small amount of iron, and vitamin C in the peppers helps your body absorb this. A low-sugar yoghurt for calcium and a piece of fruit would round this lunch off nicely.
8/10
Starbucks Vegan Beetroot Wrap
A beetroot and chia tortilla wrap with butternut squash, spinach, red peppers, black turtle beans and a chipotle relish
£2.99. Per serving: Calories, 368; saturated fat, 4.1g; protein, 9.3g; fibre, 4.2g; sugar, 7.5g; salt, 1.2g
WHAT YOU GET: A beetroot and chia tortilla wrap with butternut squash, spinach, red peppers, black turtle beans, sweetcorn and a chipotle relish.
EXPERT VERDICT: Studies suggest beetroot juice can lower blood pressure, but there won’t be enough here. Plant-based protein sources tend to lack one or two of the essential amino acids we need, but the varied sources, such as beans and wheat, mean those missing from one can be found in another. While not too high in salt, it contains around a fifth of a woman’s daily limit of saturated fat.
6/10
ITSU Salmon Wrap
Simple: Salmon and avocado chunks wrapped in white sushi rice
£5.49. Per serving: Calories, 392; saturated fat, 4.1g; protein, 11.7g; fibre, 3.5g; sugar, 7.8g; salt, 2.13g
WHAT YOU GET: Salmon and
