What would a nutritionist choose and avoid – Pret Vegan Menu


Confused about what to pick from the vegan menu at Pret A Manger? I’ve analysed the menu so you don’t have too…



Pret’s Coconut Porridge

Gluten-Free Jumbo Oats, Red Quinoa, Non-Dairy Coconut Milk, Coconut Water

Energy 218 kcal

Fat 10.4g

Of which – saturates 8.5g

Carbohydrate 28.9g

Of which – sugars 0.3g

Fibre 4.2g

Protein 4.6g

Salt 0.3g


Nutrition verdict:

A perfect way to start the day! Full slow-release carbohydrates to fuel the body and brain all morning long. This extremely low sugar option also comes with a hit of protein and fibre which is key for balancing blood sugar and keeping hunger at bay.

Strawberry & Banana Smoothie

Strawberry, Banana, Apple Juice

Energy 211 kcal

Fat 0.5g

Of which – saturates 0g

Carbohydrate 47.8g

Of which – sugars 42g

Fibre 2.6g

Protein 1.5g

Salt 0.0g


Nutrition verdict: consume in moderation!

This smoothie may be full of vitamin C and antioxidants but is also packed with sugar. Starting the day with 42g sugar and only 1.5g of protein may provide a burst of energy but not the sustained slow release energy we need.



Sweet Potato Falafel & Smashed Beets Veggie Box

Turmeric & sweet potato falafel, smashed beetroot humous, avocado & long-stem broccoli on a bed of brown & black rice. Finished with a pot of zingy green dressing.

Energy 407 kcal

Fat 23.5g

Of which – saturates 3.7g

Carbohydrate 35.5g

Of which – sugars 8.6g

Fibre 8.2g

Protein 10.3g

Salt 1.7g


Nutrition verdict:

A vibrant salad box which is full of anti-inflammatory turmeric and antioxidant-rich veg. High in plant-based protein (10.3g) and fibre (8.2g) this salad not only keeps digestion healthy and hunger at bay, but is a fast track way of helping us reach our 5 a day.


Avocado & Chipotle Chickpeas Salad Wrap

Avocado, chipotle chickpeas, charred corn & black bean salsa, coriander, lemon juice, salad leaves, seasoning

Energy 444 kcal

Fat 20.3g

Of which – saturates 4.4g

Carbohydrate 49.4g

Of which – sugars 5g

Fibre 8.8g

Protein 11.1g

Salt 1.8g


Nutrition verdict:

As far as plant-based sandwiches go, this really does top the charts. It’s rare to find a sandwich with as much as 11.1g protein and 8.8g fibre per portion! What’s more the avocado makes a tasty replacement for mayonnaise, and provides a dose of heart-healthy vitamin E and monounsaturated fats.


Avo, Olives & Tomatoes

Avocado, olive tapenade, roasted tomatoes, pine nuts, fresh basil leaves, roasted tomatoes, a handful of rocket

Energy 529 kcal

Fat 26.9g

Of which – saturates 4.8g

Carbohydrate 55.5g

Of which – sugars 3.8g

Fibre 9.8g

Protein 11.7g

Salt 2.1g


Nutrition verdict: consume in moderation!

Whilst this sandwich still scores pretty high on the health charts, it is relatively high in salt (2.1g). The maximum recommended intake of salt per day is 6g, yet on average we’re consuming 8g per day! Eating too much salt can raise blood pressure, which can increase the risk of developing heart disease and stroke.

This sandwich is also high on the calorie front (529 kcal). More often than not, we don’t eat a sandwich in isolation. Usually, we have drink, a side of crisps or a sweet snack accompanying our lunch, which means you can quickly see where the calories can add up.



Tamari Pumpkin Seeds

Pumpkin seeds, tamari soy sauce

Energy 189 kcal

Fat 14.7g

Of which – saturates 2.3g

Carbohydrate 5.1g

Of which – sugars 0.4g

Fibre 1.7g

Protein 8.2g

Salt 0.4g


Nutrition verdict:

These aren’t any ordinary pumpkin seeds, lightly toasted with a coating of tamari means you’re left with a delicious crunchy snack.

What’s more, at 189 kcal they are the perfect snack size. They also come with 8.2g protein and 1.7g fibre which are key components for keeping hunger at bay.


Chocolatey Coconut Bite

Creamed coconut, desiccated coconut, dairy-free dark chocolate, natural vanilla flavouring, carob syrup, coconut oil, salt

Energy 208 kcal

Fat 17.9g

Of which – saturates 15.4g

Carbohydrate 7.7g

Of which – sugars 5.8g

Fibre 4.7g

Protein 1.7g

Salt 0.0g


Nutrition verdict: consume in moderation!

Often dairy and refined sugar-free chocolate bites are marketed as being healthier than your regular chocolate treat. However, this isn’t always the case. This chocolate bite comes with 15.4g saturated fat which is deemed high in relation to its portion size. The current government guidelines for saturated fat are to consume no more than 20g saturated for females and 30g saturated fat per day for males. Therefore if indulging in this sweet snack, be mindful of your overall saturated fat content in your other meals of the day.



Tropical Green Tea

Organic green tea, organic lemongrass, organic calendula petals, natural tropical fruit flavour

Energy 0 kcal

Fat 0g

Of which – saturates 0g

Carbohydrate 0g

Of which – sugars 0g

Fibre 0g

Protein 0g

Salt 0g


Nutrition verdict:

Green tea is the perfect calorie and sugar-free beverage to keep us warm throughout winter. Not only is green tea full of antioxidants, but it also counts to our daily water intake.


Rice Coconut Hot Chocolate

Organic hot chocolate, rice coconut milk

Energy 288 kcal

Fat 4.4g

Of which – saturates 3g

Carbohydrate 57.1g

Of which – sugars 40.4g

Fibre 3.3g

Protein 2.3g

Salt 0.2g


Nutrition verdict: consume in moderation!

Dairy-free hot chocolate can often be perceived as a healthier choice to have. However, it’s important to note that this hot chocolate alone comes with 40.4g free sugar!!! Free sugars are those added to food or drinks by ourselves or by manufacturers and the guidelines are set as having no more than 30g per day. With this one drink alone you will have already exceeding your daily limit sugar limit! This is certainly more of an occasional winter warmer.






Lily is a London Nutritionist who graduated from Newcastle University with a BSc (Hons) degree in Food and Human Nutrition (AfN accredited) where she was awarded the Sage Faculty for Excellence Scholarship on an annual basis. She then went on to complete a 2-year post-graduate Diploma in Nutritional Therapy and is currently working towards her MSc in Nutritional Medicine (AfN accredited) at the University of Surrey. Lily’s extensive knowledge of the science of food and health, enables her to regularly write for The Times, The Telegraph, The Daily Mail, The Independent, Women’s Health and Cosmopolitan.


Her frequent TV appearances include ITV’s This Morning with Holly Willoughby and Phillip Schofield, and ITV’s primetime series Save Money: Lose Weight with Dr Ranj Singh. Lily’s passion is to simplify the science around nutrition, to provide health hacks and smarter eating strategies to empower people to enjoy a healthy and successful lifestyle. Her specialities lie in workplace wellness, implementing nutrition-focused wellbeing programmes within corporate organisations across the UK.


Lily also sees individual clients from her clinic in Chelsea and a private medical practice based in Notting Hill.

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