We’ve all been there: a busy weekend means no time to prep lunch for the week ahead, leaving you reliant on a supermarket meal deal.
The good news? Healthy lunches don’t need to be home-made. While some ready-made options can be high in refined carbohydrates and low in protein, others offer a much better nutritional balance.
To find the healthiest lunches at M&S, we asked consultant dietitian and founder of Fertility Dietitian UK Ro Huntriss to share the options she’d choose herself.
How the expert chose
‘When I’m looking for a healthy lunch, I prioritise protein, fibre and plenty of vegetables. The best options are those that keep you satisfied throughout the afternoon while providing a good balance of nutrients.’
What makes a healthy lunch?
- Protein helps keep you fuller for longer
- Fibre supports digestive health and satiety
- Vegetables provide vitamins, minerals and antioxidants
- Wholegrains can help provide steadier energy release
Based on these criteria, Ro identified five M&S lunches that stand out for their balance of protein, fibre and nutrient-rich ingredients.
The healthiest lunches at M&S Highest fibre M&S High Protein Naked Chicken Katsu Salad
M&S High Protein Naked Chicken Katsu Salad
‘This high-protein option combines chicken with plant-based sources such as lentils and edamame, supporting fullness and muscle maintenance. The wide variety of vegetables – including spinach, carrots, and peppers – adds fibre and micronutrients, while the lower refined carbohydrate content (compared with wraps or sandwiches) helps support more stable energy and blood sugar levels.’
Macros
- 322 calories
- 26.1g protein
- 8.1g fibre
Why the expert recommends it:
- High in protein from chicken, lentils and edamame
- Packed with vegetables
- Lower in refined carbohydrates than many sandwiches and wraps
- May help support steadier energy levels
Lowest calorie high-protein pickM&S High Protein Green Goddess Chicken Wrap
M&S High Protein Green Goddess Chicken Wrap
‘With around 26g of protein and approximately 275 calories per wrap, this is a high-protein, filling option relative to its calorie content. Chicken provides lean protein, while lettuce and cabbage add fibre and volume. The egg-based wrap further boosts protein content and reduces reliance on refined carbohydrates compared with standard white flour wraps.’
Macros
- 275 calories
- 26.3g protein
- 2.2g fibre
Why the expert recommends it:
- Around 26g protein per wrap
- Relatively low calorie for its protein content
- Contains vegetables for added fibre
- Egg-based wrap boosts protein levels
Best plant-protein boost M&S Nutrient Dense Dukkah Chicken & 5 Bean Houmous
M&S Nutrient Dense Dukkah Chicken & 5 Bean Houmous
‘Chicken and beans provide a combination of lean protein and plant-based protein, while chickpeas and mixed beans add fibre to support digestive health and satiety. Healthy fats from seeds and hummus further enhance its nutritional balance, making it a more balanced option than most standard sandwiches.’
Macros
- 372 calories
- 23.2g protein
- 7.9g fibre
Why the expert recommends it:
- Combination of animal and plant protein
- Beans and chickpeas contribute fibre
- Seeds and hummus add healthy fats
- More balanced than many standard sandwiches
Best for omega-3s M&S Brain Food Sriracha Salmon Salad
M&S Brain Food Sriracha Salmon Salad
‘A protein-rich option featuring salmon and edamame beans. Salmon is particularly valuable for its omega-3 fatty acids, which support brain and heart health. The salad base contributes fibre and micronutrients, while whole grains, such as rice and quinoa, provide slow-release energy to help sustain energy and concentration throughout the day.’
Macros
- 400 calories
- 23.7g protein
- 6.6g fibre
Why the expert recommends it:
- Rich in protein
- Salmon provides omega-3 fatty acids
- Contains fibre-rich vegetables
- Rice and quinoa offer slow-release energy
Best balanced lunch M&S Nutrient Dense Satay Chicken, Black Rice & Mango
M&S Nutrient Dense Satay Chicken, Black Rice & Mango
‘Lean chicken provides a strong source of protein to keep you satisfied, while black rice offers more fibre and micronutrients than white rice. With added fruit and vegetables, this is a nutrient-dense option that delivers a wide range of vitamins and minerals relative to its calorie content.’
Macros
- 339 calories
- 22.3g protein
- 5.2g fibre
Why the expert recommends it:
- Lean chicken for protein
- Black rice provides fibre and micronutrients
- Includes fruit and vegetables
- Nutrient-dense relative to calorie content
Can a supermarket lunch be healthy?
While home-made lunches allow greater control over ingredients, buying lunch on the go doesn’t have to mean compromising on nutrition.
Ro says prioritising protein, fibre and vegetables can help create a more balanced meal, whether you’re choosing a salad, grain bowl or wrap. Looking for options that combine these elements can help keep you fuller for longer and support more consistent energy levels throughout the afternoon.
So, next time you leave your lunch at home, you’ll know exactly what to grab from M&S.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia’s food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk