We’ve all found ourselves standing in the supermarket aisle, scanning the shelves for something healthy to eat on the hoof. But with countless sandwiches, salads, bowls and ready meals competing for our attention, knowing what to choose isn’t always easy.
While many grab-and-go lunches can be high in refined carbohydrates, saturated fat and salt, and low in protein and fibre (hello BLT!), there are plenty of nutritionally balanced options if you know what to look for.
To take the guesswork out of your lunch break, we asked consultant dietitian and founder of Fertility Dietitian UK Ro Huntriss to reveal the healthiest supermarket lunches she’d buy herself. From poke bowls to noodles, her picks can be found at Sainsbury’s, Tesco, Waitrose, Ocado and M&S, making it easier to choose a healthier lunch wherever you shop.
The healthiest supermarket lunches to buy
Lowest calorie
Sainsbury’s Small But Mighty Teriyaki Chicken with Wholewheat Noodles & Edamame, £3 for 300g (in-store only)
Nutrition per pack: 283 kcal | 22g protein | 6g fibre
Sainsbury’s Small But Mighty range focuses on high protein, nutrient rich meals, and Ro has picked this Japanese-inspired dish for its mix of chicken, edamame and wholewheat noodles. ‘Chicken provides lean protein for muscle maintenance and satiety. Edamame adds plant protein, fibre, magnesium and folate.’
The wholewheat noodles are another plus. ‘Wholewheat noodles provide slower-digesting carbohydrates compared with refined noodles, helping to maintain energy levels. The combination of protein and fibre may help reduce afternoon hunger and blood sugar spikes.’ Anything that helps us avoid the dreaded 3pm slump we can get on board with.
Best for omega-3s
YO! Rainbow Salmon Poke, £4.95 for 289g
Nutrition per pack: 447 kcal | 15g protein | 2g fibre
‘This is an excellent option for omega-3 fats and nutrient density,’ says Ro. ‘Salmon provides EPA/DHA omega-3 fatty acids, which support cardiovascular health and have roles in inflammation regulation. It’s also a great source of protein, helping to keep you feeling full.’
She also points to the vegetables and rice: ‘The colourful vegetables increase micronutrient intake, while rice provides energy.’
Best plant-based lunch
Pollen + Grace Tikka Chickpea & Vegetable Buddha Bowl, £5.50 for 400g
Nutrition per pack: 399 kcal | 12g protein | 10g fibre
For a meat-free lunch, Ro rates this chickpea and vegetable buddha bowl from Pollen + Grace which packs in an impressive 15 plant varieties and is gluten-free to boot.
‘Chickpeas provide fibre, plant protein, iron, magnesium and slow-release carbohydrates. The variety of vegetables increases intake of antioxidants and polyphenols, which support overall health.’
Ro also notes that ‘a high-fibre lunch can support gut microbiome diversity, bowel health and steadier glucose levels’.
Best for fibre
BOL Coconut Lentil Turmeric Daal Power Pot, £3.25 for 450g
Nutrition per pot: 387 kcal | 21g protein | 21g fibre
Ro singles this out this warming pot for its lentils, which she says are ‘excellent for fibre, protein, folate, iron and slow-release carbohydrates’.
Ro also highlights the turmeric and spices: ‘Turmeric and spices contribute bioactive compounds, while the legumes support gut bacteria through fermentable fibres.’
Overall, Ro says this is ‘likely one of the best choices for digestive health and blood sugar control’.
Best for protein
M&S Nutrient Dense Dukkah Chicken and Five Bean Houmous, £5.75 for 305g
Nutrition per pack: 372 kcal | 23g protein | 7g fibre
M&S’ Nutrient Dense range intends to pack the maximum nutrients into smaller portions, which may be particularly useful for GLP-1 users. Within the range, it’s the Dukkah Chicken and Five Bean Houmous that makes Ro’s list.
Within this, it’s the Dukkah Chicken and Five Bean Houmous that makes Ro’s list.
‘Chicken and beans provide a combination of lean protein and plant-based protein, while chickpeas and mixed beans add fibre to support digestive health and satiety.’
She adds: ‘Healthy fats from seeds and houmous further enhance its nutritional balance, making it a more balanced option than most standard sandwiches.’
So, next time you leave your lunch at home – or simply decide you’d rather enjoy your Sunday than spend it meal prepping – you’ll know exactly what to pick up come lunchtime.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk
