Healthy Fast Food

Grab & Go

We live for leisurely brunches dining on smoked salmon and avocado on rye. But the reality is a grab and go quick fix to take back to our desks. During the working week, mechanical, mindless eating patterns are almost unavoidable with many of us forgetting to eat altogether, opting instead for a caffeine or sugar hit (Pret’s Chocbar used to do the trick!)

With healthy eateries opening on every street corner and fast food chains cleaning up their menus, it’s becoming easier than ever to pack nutrients into our day. DOSE is joined by Georgia Bellas, nutritionist at Fresh Fitness Food, to guide us through some healthy fast food options available on the high street…

TOSSED
Healthy Option: Omega Salmon Eggs
Why it’s good: A high protein breakfast packed with a variety of Omega-3 sources, which can help lower insulin levels and increase your body’s ability to burn fat
Avoid: Custard & banana snack pot (high in sugar, accounting for 76% of total carbohydrates)
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POD
Healthy Option: Shredded Pork & Pod Slaw
Why it’s good: A well balanced mix of protein, carbohydrates and healthy fats at a reasonable 326 calories
Avoid: Vietnamese Pork (extremely high in carbohydrates and 671 calories)
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LEON
Healthy Option: Chicken Super Clean Quinoa Salad
Why it’s good: Provides a lean source of protein and complex carbohydrates, keeping you fuller for longer
Avoid: Moroccan Meatballs Hot Box (Packs a whopping 778 calories and 75g of carbohydrates)
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COSTA
Healthy Option: Chicken Salad Roll
Why it’s good: A good balance of protein, carbohydrates and healthy fats at only 330 calories
Avoid: Meatball Wrap (High in saturated fat and calorific)
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EAT
Healthy Option: Chicken Pho Broth Pot
Why it’s good: Low calorie and high in protein
Avoid: Brie & Truffle Mac & Cheese (772 calories per serve and extremely high carb – 111g per serve)
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PRET
Healthy Option: Roast Salmon & Avo Super Bowls
Why it’s good: A good source of healthy fats from salmon, avocado, seeds and complex carbohydrates from lentils and quinoa
Avoid: Philly Cheese Steak Toastie (Low in fibre and high in fat)
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ITSU
Healthy Option: Chicken, Avocado & Poached Egg
Why it’s good: High protein and low carbohydrate with a mix of healthy fats at just over 300 calories per serve
Avoid: Chicken Teriyaki (102g of carbs per serve and nearly 700 calories per serve)
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WASABI
Healthy Option: Salmon Nigiri Set – Brown Rice
Why it’s good: High in protein and a good source of complex carbohydrates from brown rice
Avoid: Prawn Tempura Bento (tempura/fried foods tend to be high in saturated fat)
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WAITROSE
Healthy Option: Vegeree Freekeh Egg & Bulgur Salad
Why it’s good: Low calorie, balanced mix of protein, slow-release carbohydrates and healthy fats and a great vegetarian option
Avoid: Egg Mayonnaise & Bacon Sandwich (567 calories and quite high in fat – almost half of the recommended daily intake)
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SAINSBURIES
Healthy Option: Tuna Nicoise Salad
Why it’s good: Low in saturated fat and high in protein
Avoid: Chicken & Bacon Layered Salad (Calorific sauces such as mayonnaise tend to be high in fat)
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TESCO
Healthy Option: Tesco Healthy Living Mediterranean Chicken Salad
Why it’s good: Wholegrain pasta is a great source of slow-release carbohydrates, paired with high protein lean chicken at only 249 cals per container
Avoid: Smokehouse Pork & Macaroni Cheese Salad (High in saturated fat and full of high-calorie dressings)
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