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The healthiest lunches you can grab on the go, revealed by a dietitian

When time is short and you need to get lunch on the go, finding something that’s nutritious and tasty can be a bit of a challenge.

Dietitian Susie Burrell said while many midday meal options may appear healthy, they can be high in calories as well as lacking in any real nourishment.

From wraps to salads and sushi, FEMAIL takes a look at some of the more popular choices and reveals which are best not only for your health but also for your waistline.

Australian dietitian Susie Burrell (pictured) said while many midday meal options may appear healthy, they can be high in calories as well as lack any real nourishment

1. Healthy wraps

One of the healthier options you can choose for lunch is a wrap.

‘Generally speaking, wraps will have fewer carbs and calories than thick slices of Sourdough and Turkish bread,’ Susie wrote on her blog. 

The dietitian suggests choosing one that’s packed with lean protein such as turkey, chicken, tuna or egg, and opting for one that comes loaded with salad and no extra sauces.

She also added where wrap servings are large, one option was to eat half as an early lunch and save other half for afternoon tea.

Turkey or chicken salad wrap – Total calories: 400 – 500

The dietitian suggests choosing a wrap that's packed with lean protein such as turkey, chicken, tuna or egg, comes loaded with salad and doesn't come with extra sauces (stock image)

The dietitian suggests choosing a wrap that’s packed with lean protein such as turkey, chicken, tuna or egg, comes loaded with salad and doesn’t come with extra sauces (stock image)

2. Mexican bowl

The dietitian said Mexican is a great lunchtime choice and one that can be made healthier by ditching the carbs.

She suggests ordering a ‘naked’ burrito bowl – this is the same meal as a burrito but comes without the wrap.

‘A naked burrito bowl is a protein and vegetable rich lunch choice and can be relatively low in fat if you go easy on the sour cream, cheese and avocado,’ she said.

Susie added: ‘You can further lighten this choice by asking for no rice in your bowl.’

Naked burrito, no rice – Total calories: 320

The dietitian said Mexican is a great lunchtime choice and one that can be made more healthy by ditching the carbs (stock image)

The dietitian said Mexican is a great lunchtime choice and one that can be made more healthy by ditching the carbs (stock image)

3. Fresh salad

While salad is a naturally healthy choice, the key is to make sure it has the right balance of protein, greens and fats, Susie said. 

Her recommendation for ordering a salad is to focus the base on mostly low-calorie ingredients (fresh vegetables), then add some lean protein such as such as eggs, tuna, turkey or chicken breast.

She recommends also subbing in some nutritious carbs from quinoa, sweet potato, corn or beans and just one high fat ingredient such as nuts, dressing, cheese or avocado.

‘This mix will give you a lunch salad that contains fewer than 400 calories and a good amount of carbs and protein to help keep you full all afternoon,’ she said.

Chicken, sweet potato and feta salad – Total calories: 380

'This mix will give you a lunch salad that contains fewer than 400 calories and a good amount of carbs and protein to help keep you full all afternoon,' Susie said (stock image)

‘This mix will give you a lunch salad that contains fewer than 400 calories and a good amount of carbs and protein to help keep you full all afternoon,’ Susie said (stock image)

4. Sushi

Sushi is one of the easiest options for a quick lunch on the run.

But, the dietitian said while this is a healthy choice, it is worth noting that some sushi rolls are filled with fried fillings and topped with calorie-heavy extras.

If you can’t see yourself missing out on sushi, Susie suggests a serving of sashimi (sliced raw fish that’s not served on rice) along with some high-protein edamame beans and a serving of seaweed salad is one that’s not only high in protein, low in calories but it will keep you fuller longer.

Sashimi and Japanese salad – Total calories: 200 – 300

Sushi is one of the easiest options for a quick lunch on the run (stock image)

Sushi is one of the easiest options for a quick lunch on the run (stock image)

5. Chicken strips

If you are looking for a way to get a hit of protein without too much fuss, Susie said cooked chicken strips, offered at a number of fast food outlets, are a healthy, and nutritionally sound alternative.

‘With less than 10 – 15 grams of total fat per serve, they can make a balanced lunch choice, especially if teamed with salad rather than friends and a soft drink.’

Four chicken strips and salad – Total calories: 360 



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