Pret a Manger nutritional information
Posted by Paola
If you’re a vegetarian trying to lose weight, print this out for when you go to Pret A Manger [source]. Weights shown in grams. Max figures in bold for each group.
| Hot drinks | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|
| 12oz cappuccino (with chocolate) | 106 | 5.9 | 7.6 | 5.8 | |
| 12oz latte | 194 | 10.5 | 13.2 | 11.2 | |
| Cold drinks | Calories | Protein | Carbs | Fat | Fibre |
| Elderflower Youth | 70 | 18.0 | |||
| Flower Fantastic | 75 | 18.0 | |||
| Lemon Aid | 75 | 20.0 | |||
| Pomegranate Power | 80 | 21.0 | |||
| Vitamin Volcano | 103 | 1.0 | 25.3 | 0.3 | 2.3 |
| Orange juice | 114 | 1.6 | 28.6 | 0.3 | |
| Apple juice | 120 | 0.3 | 29.5 | 0.3 | |
| Mango smoothie | 130 | 1.5 | 31.0 | 0.5 | 3.0 |
| Red Defence | 140 | 34.0 | |||
| Grape & Elderflower | 146 | 35.0 | |||
| Ginger beer | 152 | 37.6 | |||
| Pure Pret – Apple | 159 | 38.0 | |||
| Bionic Berries | 184 | 7.9 | 29.7 | 4.2 | 2.0 |
| Fruit Machine | 195 | 1.0 | 45.5 | ||
| Mango & Mandarin | 200 | 38.0 | |||
| Savouries | Calories | Protein | Carbs | Fat | Fibre |
| Vegetable crisps | 126 | 1.4 | 9.3 | 9.2 | 2.5 |
| Sweet red pepper soup | 174 | 4.3 | 17.7 | 9.7 | 3.3 |
| Spici piri chilli chips | 190 | 2.1 | 22.7 | 10.1 | 2.1 |
| Five-Bean Cassoulet Soup | 198 | 12.0 | 22.0 | 6.7 | 16.4 |
| Mushroom risotto soup | 202 | 5.2 | 24.3 | 9.3 | 4.2 |
| Vegetarian sushi | 269 | 6.4 | 57.9 | 1.1 | 18.4 |
| No-bread mezze | 343 | 10.3 | 17.6 | 26.2 | 7.3 |
| Free-Range egg mayo & roasted tomato breakfast baguette | 352 | 12.3 | 35.0 | 18.0 | 0.2 |
| Falafel, spinach and tomato sandwich | 360 | 14.1 | 55.6 | 9.2 | 4.3 |
| No-bread falafel | 369 | 9.7 | 18.9 | 28.4 | 3.8 |
| Mozzarella and tomato croissant | 371 | 14.0 | 25.0 | 24.0 | 2.0 |
| No-bread mozzarella and tomato | 384 | 17.2 | 6.0 | 32.4 | 5.7 |
| Super healh & humous | 394 | 14.1 | 34.1 | 22.9 | 9.8 |
| Brie, tomato & basil baguette | 407 | 18.6 | 47.9 | 15.6 | 0.6 |
| Avocado and olive sandwich | 412 | 12.6 | 44.4 | 20.6 | 9.4 |
| Grilled pepper salad sandwich | 421 | 14.0 | 42.7 | 21.7 | 6.3 |
| Free-range egg mayo | 426 | 16.8 | 36.7 | 23.4 | 2.9 |
| Spicy falafel melt | 460 | 20.2 | 51.4 | 19.3 | 5.4 |
| Avocado and herb salad wrap | 461 | 12.1 | 35.5 | 30.2 | 6.8 |
| Cracking Eggs sandwich | 494 | 20.0 | 41.1 | 27.9 | 4.7 |
| Sweets | Calories | Protein | Carbs | Fat | Fibre |
| Fairtrade pineapple | 61 | 0.6 | 14.4 | 0.3 | |
| Pret fruit salad | 98 | 1.5 | 22.0 | 0.5 | |
| Raspberry pret pot | 150 | 8.8 | 18.2 | 4.7 | 0.3 |
| Very berry Pret pot | 151 | 8.9 | 18.5 | 4.7 | 0.4 |
| Baked mixed berry doughnut | 160 | 3.6 | 24.6 | 5.3 | 0.7 |
| Pret bar | 265 | 4.4 | 26.9 | 15.6 | 4.0 |
| Chocolate brownie | 267 | 2.8 | 28.6 | 15.7 | 0.9 |
Day 10: Drunch
Posted by Paola
4:30pm Egg sandwich, crisps, coffee and a biscotti @ Caffe Nero
The coffee was very bitter and so I only had some of it. The crisps add a lot of junk but I like a crunch in my sandwiches. The biscotti tasted of brown flour. Hmm.
| 1 serving | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|
| Cappuccino – semi skimmed milk, regular | 12 | 0.9 | 1.3 | 0.5 | |
| Egg Mayonnaise & Cress sandwich | 349 | 18.0 | 35.5 | 15.0 | 5.6 |
| Half a bag of crisps | 121 | 1.8 | 6.1 | 1.1 | |
| Organic Almond Biscotti | 155 | 3.7 | 13.6 | 6.9 | |
| Total | 637 | 24.4 | 50.4 | 28.5 | 6.7 |
637 calories are too much for a single meal when one’s daily limit is 1,200. I’m more likely to pass on the biscotti than the crisps but need to limit myself to half (or less) crisps. I just need enough to put in my sandwich.
Day 10: Brunch
Posted by Paola
12:30pm Banana, soft cheese and honey toasted sandwich + tea
No butter (or equivalent spread) is needed as the cream cheese and honey provide the necessary ’stick’ to keep the sandwich together.
| 1 serving | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| 2 slices wholemeal bread | 200 | 8.0 | 35.0 | 2.6 | 5.4 |
| 15g honey | 48 | 0.2 | 11.7 | 0.0 | 0.0 |
| 30g Quark | 21 | 3.6 | 1.2 | 0.1 | 0.0 |
| 1 banana | 105 | 1.3 | 27.0 | 0.4 | 3.1 |
| Total | 374 | 13.1 | 74.9 | 3.1 | 8.5 |
Day 9: Dinner
Posted by Paola
Afternoon drink: very large glass of squash
7:30pm Large fennel and courgette salad + tea
Raw fennel, raw courgette, lettuce with sultanas and seeds. Dressed with lemon juice, extra virgin olive oil, capers and a dollop of yoghurt.
| 1 serving | calories | protein | carbs | fat | fibre |
|---|---|---|---|---|---|
| 250g raw fennel | 78 | 3.1 | 18.3 | 0.5 | 7.8 |
| 1 courgette | 31 | 2.4 | 6.6 | 0.4 | 2.2 |
| quarter lettuce | 5 | 0.6 | 0.9 | 0.1 | 0.5 |
| 20g sultanas | 59 | 0.5 | 13.9 | 0.1 | 0.4 |
| 20g pumpkin seeds | 117 | 5.8 | 3.0 | 9.1 | 1.1 |
| 20g sunflower seeds | 116 | 5.2 | 1.5 | 9.8 | 2.1 |
| 15ml extra virgin olive oil | 123 | 13.7 | |||
| lemon juice | 12 | 0.2 | 4.1 | 0.2 | |
| 80g yoghurt | 66 | 3.6 | 52.8 | 3.4 | |
| 60g brown seed bread | 164 | 9.5 | 17.9 | 6.1 | 4.1 |
| 10g capers | 1 | 0.1 | 0.1 | ||
| Total | 772 | 31.1 | 119.1 | 43.2 | 18.2 |
Wow, that’s a lot of calories for a salad.
Rather than 60g of sultanas and seeds, I’ll have a 20g mix next time.
