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 It's hard to prepare lunches everynight, so here are some lunch ideas from popular shops and restaurants that won't break your low, slow carb rules Food on the run
 Cals 519, protein 28.3g, carbs 55.6g, sugar 13.2g fat 20.2g sat fat 9.1g fibre 8.0g salt 3.0g Marks and Spencers 50g wafer turkey slices 1 pot of chickpea, apple and edamame soya bean salad, 50g halkidiki olives Subway - 6 inch wheat sub bread Bowl of meatballs, Garden side salad  Cals 471, protein 42.0g, carbs 43.0g, sugar 28.9g fat 28.9g sat fat 2.8g fibre 22.5g salt 3.03g
Leon Restaurant Full English Breakfast Pot Cals 396, protein 25.4g, carbs 8.8g, sugar 8.8g fat 29.1g sat fat 9.6g fibre salt 3.8g
Tescos - 1 fillet of smoked mackerel 1/2 tub of City Kitchen mediterranean Vegetable Caponata Cals 477, protein 20.0g, carbs 18.7g, sugar 10.7g fat 34.5g sat fat 6.4g fibre 3.9g salt 2.74g
Tescos - Falafel and butternut squash salad 1 roasted chicken breast Cals 526, protein 38.4g, carbs 38.7g, sugar 11.3g fat 20.6g sat fat 5.3g fibre 8.5g salt 2.38g
What to choose? Remember, if you expect your lunch to keep you going and stop you snacking - you need about 20g protein, plenty of fibre (6-8g), and avoid too many carbs - especially refined carbs.
Cals 412, protein 20.9g, carbs 44.2g, sugar 21.4g fat 12.9g sat fat 2.3g fibre 15.5g salt 2.77g Marks and Spencers 50g Wafer turkey slices 1 pot of Morrocan spiced butternut and couscous salad with a roasted carrot dip.
Cals 525, protein 20.5g, carbs 47.1g, sugar 9.9g fat 25.5g sat fat 8.4g fibre 12.0g salt 1.79g Marks and Spencers 1 mature cheddar slice 1 pot of falafel and herby bulgur wheat salad
Leon Restaurant Persian chicken and avocado salad Cals 484, protein 28.9g, carbs 14.2g, sugar 11.7g fat 34.6g sat fat 5.8g fibre 12.0g salt 1.79g
Pret a Manger Greens and grains no bread - no dressing + crayfish and avocado no bread - no dressing Cals 496 protein 23.7g, carbs 25.3g, sugar 4.4g fat 33.5g sat fat 7.5g fibre 12.0g
Pret a Manger Smoked salmon and sweet pickle salad (no dressing) Cals 481, protein 22.1g, carbs 45.6g, sugar 7.6g fat 22.5g sat fat 5.1g fibre 5.5g sodium 1.131g
Weekly Grid Breakfasts Lunches Dinners Snacks Food on the run
A food diary to help you monitor what you eat and do. Go to my food diary

 

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