Diet guru Prof Tim Spector reveals Pret’s healthiest lunch… AND it contains chocolate

For people with busy lives who want to stay healthy on the go, it’s a daily challenge: where can I find the most nutritious lunch?

With endless choices, it’s not easy to choose a meal that’s low in fat and sugar, that will keep you feeling full until dinner, and that isn’t loaded with additives.

Now one of the UK’s top diet experts has shared his ultimate lunch tip, served up at one of the country’s most popular sandwich chains.

Professor Tim Spector, founder of the ZOE diet app and nutritionist at King’s College London, has revealed what he buys at Pret a Manger for a low-sugar, filling and high-protein lunch.

In a clip posted to his TikTok channel, which has so far been viewed almost 9,000 times, Prof Spector heads to his local branch of Pret and picks up a surprisingly generous lunch – costing him a total of £16.20.

His choice of four products contains 10 grams of fiber, known to reduce the risk of colon cancer, a third of the recommended daily amount, and a whopping 34 grams of filling protein.

He starts with a crayfish and avocado salad, £8.30, which contains “at least six different plants”, he said.

‘I see my favorite avocados, which are packed with fats and fiber.

‘Lobsters are usually much tastier than salmon or something like that.’

The small amount of extra virgin olive oil in the dressing makes the salad ‘fairly healthy’ and packed with ‘good fats’.

Prof Spector then grabs a jar of egg and spinach worth £3.10, as well as a packet of salted almonds covered in dark chocolate, also £3.10, and an apple, £1.

As he scanned the shelves, he urged people to be aware of the potential hidden health risks lurking in so-called “healthy” foods.

“Be careful with things that look healthy, like this granola. It has a whopping 33 grams, or eight teaspoons, of sugar per serving,” he said.

This amount of sugar far exceeds the 30 grams (7.5 teaspoons) of free sugars that the NHS advises Britons to eat as a maximum daily.

Free sugars are not only added to foods such as cakes and sweets to make them tastier, but also to fruits that have been juiced or blended.

While there are nearly two teaspoons of sugar in Prof. Spector’s chocolate-covered almonds, the snack also contains 5.5 grams of protein and 3.5 grams of fiber, which is rare for a sweet treat.

Earlier this month, Professor Spector revealed his other favourite foods that he believes help prevent diseases such as cancer and type 2 diabetes.

In a TikTok video that has been viewed 42.6K times, Professor Spector showed viewers his healthy yet indulgent dishes, most of which are plant-based.

His daily menu consisted of a variety of surprisingly high-calorie dishes, including soft cheese as a snack and curry.

Prof. Spector’s daily diet consists of surprisingly high-calorie meals, including curries and cheese snacks

He said, “For my gut health, I mainly make sure I eat as many plants as possible and always add in some fermented foods if I can.

‘My day usually starts with yogurt, kefir and lots of fresh fruit, nuts and seeds.

‘For lunch I made a quick salad with seasonal vegetables, topped with a kefir-based dressing.

‘I had some cheese crackers and kimchi for an appetizer, and for dinner I made a vegetable curry with rice. And guess what, I stirred in some kefir at the end so I got all the probiotic benefits.’

These ingredients are said to be packed with polyphenols, a type of antioxidant that ‘feeds’ healthy gut bacteria.

According to Professor Spector, it is likely that diverse bacteria in your gut are the foundation for better overall health, well-being and the ability to ward off disease.

Although scientists don’t know exactly how, gut microbes influence blood sugar levels, how well fats are digested and how quickly those fats are cleared from the body, Professor Spector claims.