These are the healthiest high street lunches you can have – and they might surprise you

CHOOSING what to eat at lunchtime is a conundrum many of us face on a daily basis.

We're often spoilt for choice, with new eateries constantly popping up offering tasty cuisine from around the world.

But with many of us jumping on the health bandwagon and realising the importance of good nutrition, where can we head to grab a guilt-free lunch?

Popular high street chain menus have been studied by nutritionists at online health & well-being website to find the meal choices that are best - and worst - for your waistline.

And some of these might surprise you.

Tesco

Best: Mediterranean platter

A combination of olives, cheese, dried tomatoes and dried beans provide protein, carbohydrates and healthy fats.

This is a nutritious meal that will leave you feeling full for longer and help to give you sustained energy.

Worst: Just Ham, white bread sandwich

The white bread will send a sugar surge through your blood, and there is a distant lack of salad.

The ham also contains sodium nitrites which is best avoided.

Best for vegetarians: Falafel & chargrilled red pepper with Tabbouleh salad

A nice mix of vegetarian protein, complex carbohydrates and salad.

This should help keep you energised and help to keep you trim.

Worst for vegetarians: Cheese and tomato pasta

This contains white pasta and not a lot else.

The carbohydrates total 67.5g per pot, and being made from white pasta it'll send your blood sugar levels soaring!

Marks & Spencer

Best: Wild Salmon and cucumber in wholemeal bread

This is a great option if you're craving a sandwich.

Wild salmon is much better than farmed, and wholemeal bread so much better than white.

Worst: Mini roll selection

This is a very carb-heavy meal, with a filling of sodium nitrite and lots of other things that probably aren’t advisable to eat.

Best for vegetarians: Giant couscous, chick pea, edamame soy beans and green lentils

This is a power house of nutrients waiting to give you energy!

Worst for vegetarians: Orzo pasta and roasted tomatoes

What is obvious here is the distinct lack of protein.

You will probably be hungry again 10 minutes later.

Sainsbury’s

Best: Hot smoked salmon salad

This contains a nice mix of vegetables, good quality protein and omega 3 fats.

A well balanced meal!

Worst: Chicken and stuffing white bread sandwich

There is a distant lack of fibre and vegetables here.

Do we really need stuffing in a sandwich? Probably not.

Best for vegetarians: My Goodness, Edamame, Cashew & Quinoa grain salad

This is a nice protein dense salad that packs a nutritious punch and will keep you feeling fuller for longer.

Worst for vegetarians: Creamy basil pasta

This is a hard hit of refined carbohydrates and not much else.

This is very low in phytonutrients and after your sugar spike, you will have a big dip leaving you fatigued and wanting more.

Boots

Best: Egg and spinach pot combined with the carrot and hummus pot

The best way to eat in Boots is to combine the snack pots to make something more substantial.

Eggs are nutrition power houses and when combined with hummus and carrots, make a satisfying meal.

Worst: Ham and cheese 10 inch

The 10 inches of white baguette is not the most nutritious thing to nosh on.

This will not only leave you with highs and lows in energy, you may be causing your gut a lot of issues, such as constipation and bloating.

Best for vegetarians: Super bean salad with quinoa & a lemon dressing

A mix of broccoli, beans, quinoa and lemon with no nasties.

A really good choice for any vegetarian or vegan.

Worst for vegetarians: Pesto and pine nut pasta salad

This really doesn’t cut it for lunch.

Don’t be fooled by the word ‘salad’. A few basil leaves does not make this a healthy salad.

Pret A Manger

Best: Chef's Italian Chicken Salad

While Pret may provide some food that veers on to the unhealthy side, they still stock many healthy, fresh foods.

They're up to date with food trends and cater for those who are dairy, gluten or wheat intolerant or seeking carb free options.

Their Italian Chicken Salad, with its roasted red peppers, olives and toasted pistachios has just 345kcal and 22.4g of saturated fat.

Worst: Wiltshire-cured Ham and Greve Cheese Baguette

Again, it's a feast of white bread, ham and cheese and contains 588 calories.

Best for vegetarians: Pret Pots

One of Pret's best products so far must be their ‘Pret Pots’.

These are little snack pots, all under 200 calories, which are full of fresh and healthy whole foods.

Worst for vegetarians: Posh Cheddar & Pickle Baguette

With 621 calories, this is more than a Big Mac.

The baguette also has a whopping 2.7g of salt, 70g of white refined carbohydrates and 9.2g saturated fat per small portion.

Greggs

Best: Roast ham and egg salad

There are certainly things to avoid at Greggs but if you look carefully there are some healthy options too.

This salad will give you a good amount of protein to stop you feeling hungry soon afterwards.

Worst: Sausage and bean melt

Try to avoid the pastry items such as the sausage rolls and pasties - this one contains a whopping 453 calories.

We need to think about what health-giving properties we are getting from our meals, and unfortunately we aren't getting much from these types of food.

You also only need to look at the grease left on the packaging to see how fatty they are.

Best for vegetarians: Falafel and houmous salad

This is only 316 calories.  It comes with some couscous, quinoa and a lovely tub of yogurt and mint dressing - delicious and great for vegetarians.

Worst for vegetarians: Cheese and onion pasty

Made from rich and creamy cheese and chopped onion, these are bound to send you into an afternoon carb coma.

And at 434 calories, they won't do your waistline any favours either.

Nandos

Best: Quarter chicken with side of char-grilled veg

This is a great meal for getting your protein and veg intake.

Worst: It's all about the sides...

While the majority of the menu you can eat guilt free, avoid the chips and garlic bread - and remember portion sizes!

Best for vegetarians: Quinoa Salad 

This contains some seeds and avocado, which are great for their omega 3 content.

Worst for vegetarians: Portobello Mushroom and Grilled Halloumi burger

Due to the high fat content of the halloumi, this makes it one of least healthy choices.