From protein boxes to overcrowded salads: summer lunches to keep you full – but not to fill you!

The first pinch of sunshine and suddenly stiff sandwiches or hearty soups are not what we feel like having lunch.

Advertisements

Fortunately, the High Street has many new & # 39; healthy & # 39; options, from vegetable wraps to meals with a high protein content to make you feel full longer.

But are they as virtuous as they seem? We asked dietitian Duane Mellor, a spokesperson for the British Dietetic Association, to review a selection. We then assessed them …

Waitrose Miso Roasted SPotato Wrap

Healthy? Sweet potato is a good source of vitamin A, necessary for a healthy vision

Healthy? Sweet potato is a good source of vitamin A, necessary for a healthy vision

£ 2.80. Per serving: Calories, 390; saturated fat, 5.1 g; protein, 8.6 g; fiber, 3.7 g; sugar, 11.8 g; salt, 1.43 g

Advertisements

WHAT YOU GET: A chili tortilla filled with sweet potato, spinach, carrot, mooli (a type of radish), red pepper and spring onion, and topped with chili relish and vegan mayonnaise.

EXPERT VERDICT: You may 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 here – 100 g has a third of your daily vitamin C needs, but there won't be anywhere around here. Like many vegan options, this is low in protein.

6/10

EAT Chicken, Guacamole & Quinoa Salad

Chili chicken plus guacamole, quinoa, rice, beans, grilled bell peppers & crispy corn

Chili chicken plus guacamole, quinoa, rice, beans, grilled bell peppers & crispy corn

Chili chicken plus guacamole, quinoa, rice, beans, grilled bell peppers & crispy corn

Advertisements

Price not available. Per serving: Calories, 507; saturated fat, 2.7 g; protein, 24 g; fiber, 14.2 g; sugar, 5.4 g; salt, 2.1 g

WHAT YOU GET: Chili chicken plus guacamole, quinoa, rice, beans, grilled peppers & crispy corn.

EXPERT VERDICT: This is a great salad, with two of you five a day. The beans provide iron (for healthy blood cells), potassium (good for blood pressure) and magnesium (that supports muscle function and the immune system). This also contains a good amount of protein and almost half of your daily fiber needs, needed for a healthy intestinal tract.

The only drawback is that this has a third of your maximum daily salt intake, but if this is all you have for lunch, it's not such a problem.

8/10

Advertisements

Greggs Mexican Chicken Wrap

Tasty: Chicken fillet with chipotle chili sauce, mixed peppers, salad leaves and chipotle chili mayonnaise in a tortilla wrap

Tasty: Chicken fillet with chipotle chili sauce, mixed peppers, salad leaves and chipotle chili mayonnaise in a tortilla wrap

Tasty: Chicken fillet with chipotle chili sauce, mixed peppers, salad leaves and chipotle chili mayonnaise in a tortilla wrap

£ 2.60. Per serving: Calories, 464; saturated fat, 4.1 g; protein, 21 g; fiber, not given; sugar, 16 g; salt, 1.9 g

WHAT YOU GET: Chicken fillet with chipotle chili sauce, mixed peppers, salad leaves and chipotle chili mayonnaise in a tortilla wrap.

Advertisements

EXPERT VERDICT: With 464 calories, this is below the 600 calorie guideline for lunch. It has a good amount of protein and the bell peppers will contain some vitamin C.

But it contains four teaspoons of sugar – high for a sandwich – that is mainly in the sauce. We need to limit the added amount of sugar to 30 g per day because it releases energy faster than natural sugar in foods such as fruit, and it is likely to be a bigger problem for weight gain and tooth decay.

5/10

M & S asparagus and potato salad

Peas, asparagus stalks and new potato with a line spatula and Caesar dressing

Peas, asparagus stalks and new potato with a line spatula and Caesar dressing

Advertisements

Peas, asparagus stalks and new potato with a line spatula and Caesar dressing

£ 3. Per serving: Calories, 115; saturated fat, 0.8 g; protein, 4.1 g; fiber, 3.8 g; sugar, 2.9 g; salt, 0.43 g

WHAT YOU GET: Peas, asparagus stalks and new potato with a line spatula and Caesar dressing.

EXPERT VERDICT: Flax seeds will add fiber and a small amount of omega-3, which is 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 that potatoes are not so good for you because they are starchy, when they are cold, the starches become more difficult to digest, which makes them good for intestinal 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 cereals, lentils, chickpeas, peppers & a creamy dressing

Chicken pieces with cereals, lentils, chickpeas, peppers & a creamy dressing

Chicken pieces with cereals, lentils, chickpeas, peppers & a creamy dressing

Advertisements

£ 3.99. Per serving: Calories, 302; saturated fat, 1.9 g; protein, 18 g; fiber, 10 g; sugar, 4.9 g; salt, 0.8 g

WHAT YOU GET: Chicken pieces with cereals, corn, lentils, chickpeas, peppers & a creamy dressing.

EXPERT VERDICT: This would make a well-balanced lunch. It has almost two-thirds of your recommended daily protein intake, along with slow-release carbohydrates and lots of fiber from legumes and grains. Research suggests that a meal that combines these nutrient levels may improve satiety.

It is also fairly low in fat and not too high in sugar. The lentils provide a small amount of iron and vitamin C in the peppers helps your body absorb this. A low-sugar yogurt for calcium and a piece of fruit would close this lunch well.

8/10

Advertisements

Starbucks Vegan Beetroot Wrap

A beet and chia tortilla wrap with butternut squash, spinach, red peppers, black turtle beans and a chipotle sauce

A beet and chia tortilla wrap with butternut squash, spinach, red peppers, black turtle beans and a chipotle sauce

A beet and chia tortilla wrap with butternut squash, spinach, red peppers, black turtle beans and a chipotle sauce

£ 2.99. Per serving: Calories, 368; saturated fat, 4.1 g; protein, 9.3 g; fiber, 4.2 g; sugar, 7.5 g; salt, 1.2 g

WHAT YOU GET: A beet and chia tortilla wrap with butternut squash, spinach, red peppers, black turtle beans, sweet corn and a chipotle flavor.

Advertisements

EXPERT VERDICT: Studies suggest that beet juice can lower blood pressure, but there won't be enough here. Plant-based protein sources tend to miss one or two of the essential amino acids we need, but the varied sources, such as beans and wheat, mean that those missing in one can be found in another. Although it does not contain too much salt, it contains approximately one fifth of a woman's saturated fat daily limit.

6/10

Advertisements

ITSU Salmon Wrap

Simple: Salmon and avocado chunks wrapped in white sushi rice

Simple: Salmon and avocado chunks wrapped in white sushi rice

Simple: Salmon and avocado chunks wrapped in white sushi rice

£ 5.49. Per serving: Calories, 392; saturated fat, 4.1 g; protein, 11.7 g; fiber, 3.5 g; sugar, 7.8 g; salt, 2.13 g

WHAT YOU GET: Salmon and avocado chunks wrapped in white sushi rice, sprinkled with shiso (a green leaf, from the mint family) and wasabi mayonnaise.

EXPERT VERDICT: White rice has a high glycemic index – a measure of how quickly it raises blood sugar – but when it is cooled, the starches become more resistant so that it is slightly relieved. Salmon contains some heart-healthy omega-3 fats, but this is not as high in protein as you would expect if the fish pieces are small. It lacks fruit and vegetables, and there is also about a fifth of the daily limit for a woman's saturated fat, due to the mayo.

In terms of nutritional value, this corresponds to a sandwich – unusual for sushi, which is usually lighter.

2/10

LEON Plantain Curry

Solid: a sweet potato, coconut milk and plantain curry with brown rice

Solid: a sweet potato, coconut milk and plantain curry with brown rice

Solid: a sweet potato, coconut milk and plantain curry with brown rice

£ 4.95. Per serving: Calories, 482; saturated fat, 3 g; protein, 11 g; fiber, 5 g; sugar, 7 g; salt, 1.7 g

WHAT YOU GET: A sweet potato, coconut milk and plantain curry with brown rice.

EXPERT VERDICT: Although the protein content here is quite low, it comes from two sources – brown rice and plantain – that provides a balance between different amino acids needed for tissue repair. Plantain also contains some vitamin C, potassium and vitamin A.

However, since this is a pretty heavy meal – with 482 calories – I would expect that there are more proteins. It also only has one sixth of your recommended daily fiber intake.

5/10

M & S Tandoori Chicken & Pakora Protein Box

Marinated chicken pieces, fried pakarabets, cucumber slices and mango bread

Marinated chicken pieces, fried pakarabets, cucumber slices and mango bread

Marinated chicken pieces, fried pakarabets, cucumber slices and mango bread

£ 3. Per serving: Calories, 179; saturated fat, 0.7 g; protein, 16.8 g; fiber, 3.4 g; sugar, 6.5 g; salt, 0.73 g

WHAT YOU GET: Marinated chicken pieces, fried pakarabets, cucumber slices and mango bread.

EXPERT VERDICT: You get some protein from the chicken, but other lunches here offer more, without the & # 39; high protein & # 39; claim. In fact, most people in the UK – particularly meat eaters – are not struggling to get enough protein.

The mango provides some vitamin C, although it is higher in sugar than some fruits. You get less than half the calories you would want for a lunch. Adding more fruit and a medium-sized salad would bulge out for more energy and fiber.

6/10

Starbucks Vegan Mac

Macaroni pasta with a pumpkin squash sauce, spinach and a parsley crumb

Macaroni pasta with a pumpkin squash sauce, spinach and a parsley crumb

Macaroni pasta with a pumpkin squash sauce, spinach and a parsley crumb

£ 3.99. Per serving: Calories, 470; saturated fat, 10 g; protein, 12 g; fiber, 5.1 g; sugar, 1.9 g; salt, 1.9 g

WHAT YOU GET: Macaroni pasta with a pumpkin squash sauce, spinach and a parsley crumb.

EXPERT VERDICT: This provides about a quarter of your recommended daily protein intake, which we need for both energy and tissue growth and repair. The main source here is pasta.

However, this contains the highest amount of saturated fat of all lunches, with half the daily limit of a woman. Too much saturated fat has been associated with heart disease.

This food with a bean salad in a light dressing would make it a more nutritious lunch, in which the proteins are balanced and fiber is also added.

2/10

Caffe Nero Chargrilled Veg & Supergreen salad

Bell pepper and zucchini with green salad, red pepper hummus, spinach and a dressing of orange and rosemary

Bell pepper and zucchini with green salad, red pepper hummus, spinach and a dressing of orange and rosemary

Bell pepper and zucchini with green salad, red pepper hummus, spinach and a dressing of orange and rosemary

£ 5.95. Per serving: Calories, 120; saturated fat, 0.5 g; protein, 3.4 g; fiber, 6 g; sugar, 10.4 g; salt, 2.4 g

WHAT YOU GET: Bell pepper and zucchini with green salad, red pepper hummus, spinach and an orange and rosemary dressing.

EXPERT VERDICT: Vegetables from Chargrilling only slightly change their nutrient content, because although it damages the cell structure, it makes some nutrients more readily available to us.

The hummus offers a little iron and fiber. Although it is low in saturated fat, it has more than a third of your daily salt limit and two teaspoons of sugar. You get more protein from a glass of milk, so eat some protein with it.

5/10

Fun Chicken Caesar and Avo Open Sandwich

Pressed avocado and chicken in a Caesar mayonnaise, topped with cheese and cress on gluten-free bread

Pressed avocado and chicken in a Caesar mayonnaise, topped with cheese and cress on gluten-free bread

Pressed avocado and chicken in a Caesar mayonnaise, topped with cheese and cress on gluten-free bread

£ 3.75. Per serving: Calories, 452; saturated fat, 6.2 g; protein, 18 g; fiber, 5.8 g; sugar, 1.9 g, salt, 1.5 g

WHAT YOU GET: Sautéed avocado and chicken in a Caesar mayonnaise, topped with cheese and cress on gluten-free bread.

EXPERT VERDICT: The chicken offers a good amount of protein here and avocado has healthy monounsaturated fats. You also get about a fifth of your daily fiber needs. Gluten-free bread usually has fewer fibers than standard breads, but this is made from a mix of different types of flour to keep the fibers up to standard.

Half an avocado counts as one of your five-a-day, but there is debate about whether it is comparable to other fruits and vegetables because the energy is denser – you get more calories for a small amount of nutrients. Take it with a handful of berries or a fruit salad to add vitamins.

7/10

WHAT IS THE CELERY JUICE DIET?

Anthony William – also known as the medical medium – is the self-proclaimed & # 39; initiator & # 39; of the movement and celery juice has the & # 39; most powerful medication of our time & # 39; called.

The author has 1.7 million followers on Instagram and says that millions of people around the world, including in the UK, wake up & # 39; of the benefits of celery juice and its wonderful healing powers.

He describes celery as a spice, not as a vegetable, and claims that some people even cure themselves of chronic diseases by drinking celery juice only, every morning, 15-30 minutes before eating.

On his website he says: & # 39; Eating celery is useful and should be part of your diet, but you will not be able to consume enough celery to get the benefits of making juice. & # 39;

This is disputed by others in the health and medical industry.

Mr. William says that a bunch of celery, with leaves included, should give you around 16 ounces of juice.

He does not believe it is a health trend because people will still drink it in 20 years.

He claims that people have lost chronic fatigue syndrome, acid reflux, and autoimmune disease by drinking the juice daily.

Kylie Jenner, just one of many celebrity fans, revealed in February via Instagram that she started her morning off with celery juice – her 128 million followers on the same platform said it had high levels of vitamin C and played a role in preventing it and fight cancer.

. (TagsToTranslate) Dailymail (t) health

- Advertisement -