From Subway to Greggs – the best low-calorie picks at 11 high street chains if you’re on a diet

GRABBING lunch on the go can often mean shovelling something sky high in calories into your gob.

You need something quick and easy, and the temptation to scoff a greasy burger from McDonald's or a fat-packed meal deal from your nearest supermarket is hard to resist.

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But you don't have to sacrifice your health - even when you're rushing around between meetings and picking the kids up from school.

In fact, UK high streets are full of diet-friendly options that won't bust your waistline, according to dietitian Ro Huntriss.

The key, she said, is to look out for foods that are wholegrain, high in protein and full of fruits and vegetables.

"This will help you to feel fuller for longer, help towards your five-a-day, and keep your blood sugar and appetite stable," Ro added.

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To make things easier, the expert has identified the healthiest options on the menus of 10 of the most popular chains.

Greggs

Sweet Potato Bhaji and Rice

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• Calories: 244
• Fat: 5g (saturated 0.5g)
• Protein: 8g
• Carbohydrates: 37g
• Sugar: 7g
• Salt: 0.6g
• Fruit/vegetables: Peppers, spinach, red onion

Greggs is synonymous with deliciously flaky pastries for bargain prices, and who doesn't love a sausage roll or doughnut every now and then?

But eating these foods regularly increases your risk of conditions like obesity and heart disease, so it's important not to overdo it.

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If you live near a Greggs, or find yourself peckish next time you pass one, why not try the Sweet Potato Bhaji and Rice.

"It contains a range of plant-based proteins, including chickpeas, lentils and quinoa, plus a combination of vegetables like peppers, spinach and red onions to help you reach the goal of 30 plants per week," Ro said.

"It's also pretty low in fat and saturated fat."

Subway

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Create your own Sub

• Calories: 212
• Fat: 3g (saturated 1g)
• Protein: 19g
• Carbohydrates: 39g
• Sugar: 8g
• Salt: 1g
• Fruit/vegetables: Lettuce, spinach, red onion, tomato

A sandwich is a lunch staple.

If you haven't had time to make your own, it is possible to eat well at Subway, Ro said.

Your best bet is to take advantage of the fast food chain's 'build your own' service, which lets you pick your bread, protein, fillings, sauces and toppings.

"Choose the 9-Grain Wheat Bread, a range of salads to help reach your five-a-day and opt for lean protein like chicken, turkey or tuna," the dietitian said.

"Also, go easy on the sauce as these can be high in calories and fat."

A good low-calorie, low-fat option (as above) would be chicken tikka with lettuce, spinach, red onion and tomato on 9-Grain Wheat Bread, with a dollop of salsa and a sprinkle of sea salt on top.

Pret A Manger

Chicken & Avo Protein Bowl

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• Calories: 363
• Fat: 18g (saturated 4g)
• Protein: 34g
• Carbohydrates: 14g
• Sugar: 6g
• Salt: 2g
• Fruit/vegetables: Avocado, edamame soya beans, lemon, lime, sweet chilli peppers, garlic, onion, ginger

Another healthy on-the-go option is the Chicken & Avo Protein Bowl from Pret, according to Ro.

Not only is this low in saturated fat (at just 4g), it also contains almost 34g of protein - great for keeping you full for long periods.

"This contains great sources of protein, from the eggs, chicken and edamame, and it also has multiple plant-based foods, including avocado, spinach and sesame seeds," Ro added.

Leon

Brazilian Black Bean

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• Calories: 554
• Fat: 17g (saturated 2g)
• Protein: 18g
• Carbohydrates: 75g
• Sugar: 5g
• Salt: 3g
• Fruit/vegetables: Lemon, onion, carrot, leeks, celery, garlic, tomato, parsley, mint

Leon prides itself on selling "naturally fast food that not only tastes good but does you good too".

This is true for much of the menu, but particularly the Brazilian Black Bean rice box.

The dish, which contains 554 calories, is ideal for keeping you full until dinnertime, Ro said.

She added: "It has a good amount of protein and 12g of fibre, which supports you towards your goal of 30g per day.

"It's also low in saturated fat, plus brown rice is a wholegrain which is nutrient dense and helps keep blood sugar levels stable.

"This will help you stay feeling full for longer."

KFC

Veggie Ricebox

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• Calories: 355
• Fat: 6g (saturated 1g)
• Protein: 8g
• Carbohydrates: 63g
• Sugar: 13g
• Salt: 1g
• Fruit/vegetables: Sweetcorn, lettuce, tomato

KFC is not exactly known for its vegetarian options.

But the chicken joint actually has a cracking veggie option, which is also great for those watching their weight.

At just 355 calories and more than 8g of protein, it's an ideal lunch choice, Ro said.

Costa

Wholegrain Porridge

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• Calories: 162
• Fat: 4g (saturated 2g)
• Protein: 7g
• Carbohydrates: 63g
• Sugar: 6g
• Salt: 0.1g
• Fruit/vegetables: n/a

Sadly, though not unsurprisingly, the healthiest item on the Costa menu isn't a muffin or a brownie.

But it is still something mildly sweet, so it should help keep those pesky sugar cravings at bay.

The coffee shop's Whole Grain Porridge is made with wholegrain jumbo oats, which help support stable blood sugar levels throughout the day, Ro said.

"This will help you stay feeling full for longer," she added.

"It's also made with semi-skimmed milk which is nutrient and protein-rich."

Starbucks

Five Grain Porridge

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• Calories: 223
• Fat: 10g (saturated 6g)
• Protein: 8g
• Carbohydrates: 24g
• Sugar: 2g
• Salt: 0.1g
• Fruit/vegetables: n/a

Porridge is also Ro's top choice at Starbucks.

But this time, the warming bowl is made with five different grains - oats, red and wild rice, golden linseeds and quinoa.

It also uses coconut cream and soy milk to make it extra creamy.

"At 223 calories and almost 8g of protein, it's another good option," Ro said.

Cafe Nero

Falafel & Mixed Grain Salad

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• Calories: 392
• Fat: 20g (saturated 2g)
• Protein: 12g
• Carbohydrates: 37g
• Sugar: 8g
• Salt: 1g
• Fruit/vegetables: Broccoli, cucumber, spinach, sugar snap peas, mint

"The Falafel & Mixed Grain Salad from Cafe Nero contains a good mix of wholegrains, vegetables and protein," Ro said.

This makes it perfect for anyone wanting to avoid the mid-afternoon munchies, she added.

While it is higher in fat than some of the other options, it will likely be satisfying in the long run.

With five different types of vegetable, it will also help towards your five-a-day.

Domino's

Vegi Supreme Wrapzz

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• Calories: 211
• Fat: 7g (saturated 3g)
• Protein: 8g
• Carbohydrates: 29g
• Sugar: 3g
• Salt: 1g
• Fruit/vegetables: Tomato, sweetcorn, mushroom, red onion, pepper

Most people go to Domino's for pizza.

But you can drastically cut your calorie and fat intake but switching your regular order to a wrap.

For example, the personal-sized 7inch Vegi Supreme pizza, with classic crust and standard mozzarella, contains 615 calories and more than 15g of fat.

In comparison, the Vegi Supreme Wrapzz - which is essentially the same but in wrap form - has just 211 and 7g respectively.

"This is significantly less than the pizza, plus it contains a range of vegetables to support your five-a-day intake," Ro said

McDonald's

The Sweet Chilli Chicken One - Grilled

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• Calories: 340
• Fat: 6g (saturated 1g)
• Protein: 29g
• Carbohydrates: 39g
• Sugar: 7g
• Salt: 2g
• Fruit/vegetables: Lettuce, cucumber

It's not quite a burger, but a chicken wrap should still hit the spot.

The Sweet Chilli Chicken One - Grilled from McDonald's is one of the better options if you're on a diet, Ro said.

"Choosing grilled chicken rather than crispy fried chicken reduces your fat and saturated fat intake as it's a much healthier method of cooking," she added.

"It contains lean protein which will help you stay feeling full for longer."

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Burger King

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Sadly, Ro couldn't find any diet-friendly options on the Burger King menu.

She said people would be better off finding lunch elsewhere, or treating themselves to the fast food occasionally.