Time is a precious commodity—and that's where brands like Pret hit the mark. The name "Pret" translates to "ready to eat," - a perfect description of what the brand delivers. If you're constantly on the go, trying to fit healthy meals in a busy schedule, you've surely been there.

In most cases, quick service means compromising on quality (we see that with most fast-food restaurants). But not necessarily on Pret. At first glance, Pret’s menu looks vibrant and healthy, and in part, it is—but only if you know how to choose. Below you'll find a handful of tips to understand how to navigate their menu, and ensure you stay on track. And since Pret’s menu is so extensive, we’ve split this guide into two parts—so stay tuned for more!

STARTERS

Starters are often where diets stumble, either slowing your progress or causing you to take a step back. However, with a little focus and the right choices, you can navigate this with ease.

Soups can be an excellent addition to your meal, especially if you’re eating at Pret, where portions may not always be generous in protein, vegetables, or carbohydrates. Here are a few tips to navigate Pret’s soup menu:

• Stick to soups that are vegetable-based—no stocks, no meat, no cream. Luckily, Pret offers options that align with this guideline. Don’t miss out on these clean, wholesome choices

• Opt for pure vegetable soups like Butternut & Sage. These are great options that provide flavor without compromising your goals

• Avoid soups that mimic main dishes, like Risotto Soup, Ham Soup, or Lasagne Soup. These are neither suitable as starters nor satisfying enough to replace a proper meal

Here are a few good examples:

1. Butternut & Sage Soup

2. Roasted Veggies Harvest Soup

Note: Pret soups often include small amounts of oil and sugar—it’s minimal, but worth noting.

Sandwiches, Baguettes, Wraps, and Flatbreads:

These on-the-go options are a good way to ensure you’re getting a balanced carb source, but knowing how to differentiate the quality of the fillings makes all the difference. Here’s how to make smarter choices—go for:

1. Protein-rich options: Chicken, tuna, smoked salmon, or egg are excellent protein sources

2. Vegetable-packed options: Look for fillings with lettuce, tomatoes, cucumber, carrots, or onions

3. Healthier spreads and sauces: Hummus, pesto, avocado, or mustard are flavorful and less indulgent alternatives

Avoid:

1. High-sugar sauces: Hoisin sauce and cranberry sauce, while tasty, are sugar-heavy

2. Mayonnaise: This sauce has minimal nutritional value and adds a lot of fats to your meal

3. Processed meats: Prosciutto and similar options are very high in unhealthy saturated fats and salt—stay clear of those!

4. Fatty cheeses: Brie and cheddar, although delicious, add unnecessary calories and fat to your meal (even with small portions)

5. Olives: Healthy in moderation, but unnecessary source of fats if your sandwich already includes a fat source like salmon or avocado

Hot Meals

Pret’s hot meals can be tempting, but most are high in calories and fats—and overall, best avoided.

If the cold foods they offer are not an option, then avoid:

• Pasta bakes and cheesy pastas: These dishes are low in protein—this means that they won’t deliver all the nutrients you need and will leave you feeling hungry afterwards

• Pasta with processed meats: These pasta pots offer little nutritional value—this means a lot of fat and little protein, healthy carbohydrates, vitamins and minerals

End on a Fresh Note:

Wrap up your meal with a fruit pot. Pret’s fruit pots are fresh, clean, and light - a perfect way to finish without overindulging.

It’s easy to go off track when having lunch on-the-go but eating at Pret can be a reasonable option—if you approach it with the right mindset.

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If you’d like help navigating meals out and adapting to your ever-changing routine, reach out to your coach!