How To Order A Nutritious Lunch On Deliveroo

“There are more healthy choices on Deliveroo than ever before and restaurants that allow you to customise your order are great. Small swaps can make a big difference nutritionally. If you’re unsure where to order from, prioritise protein. Look for places that offer lean proteins like tofu, fish, lentils, beans or grilled chicken, alongside wholegrain carbs such as quinoa, brown rice or wholewheat bread – steering clear of refined, white versions. It can help to look at the macros, too, if they’re available. Opt for a meal that has at least 25g of protein as a minimum, and at least 10g of fibre. If your order isn’t hitting these macros, consider ordering a couple of starter dishes or supplement with anything that’s missing.” – Xuxa Milrose, nutritionist at OMNI Wellness

“For a lunch that’s balanced, nourished and satisfying, prioritise a colourful, plant-rich salad with plenty of protein. Ideally half of your plate should be vegetables and at least four different varieties. Focus on cruciferous vegetables like spinach and kale and bitter greens like rocket. Add colourful roasted vegetables and salad items like tomatoes, chargrilled peppers and cooked beetroot. As a general rule, the more colourful your plate, the richer in antioxidants it will be – and it’s antioxidants that fight inflammation, boost immunity and increase the levels of beneficial bacteria in your gut. A quarter of your plate should be protein – cooked beans such as butter beans or cannellini beans will add both protein and fibre to your meal. Lentils, tofu and hard-boiled eggs are also excellent options, as well as chicken, tune or oily fish like salmon. Protein provides you with a stable energy source, which means you’re less likely to experience an afternoon slump. More stable energy levels can also set you up for more restful sleep. Don’t forget healthy fats – essential for mood and energy. Hummus, avocado, a tablespoon of cheese, a sprinkling of seeds are good options.” – Xuxa 

“Ensuring your meal isn’t carb centric can be helpful as, whilst this might fill you up, it won’t be for very long. Balance is key – combine carbs, protein, and fibre for sustained energy. Instead of white rice, consider fibre-rich grains like quinoa, farro, freekeh, millet, or lentils, which also offer more protein. Mix and match for variety." – Xuxa 

If you spot fermented foods like kimchi or sauerkraut on the menu, add them. They increase fibre content, feed good gut bacteria, and optimise digestion. They can also regulate immunity, boost mood, and help your body respond better to stress." – Xuxa 

“Always ask for your dressing to be on the side. A salad topped with a creamy dressing can quickly turn a healthy meal into a high-calorie one. Even something as seemingly healthy as an avocado-based, creamy dressing can be high in calories, so portion control is key. Plus, many dressings are made with seed oils, which are high in omega-6 fatty acids, which can be inflammatory when consumed in excess. Many dressings also contain preservatives and emulsifiers that aren’t great for gut health. As a rule, avoid anything described as creamy, sugary or low fat – these tend to be the worst offenders. Stick to olive oil, lemon juice and vinegar for a cleaner alternative.” – Charlotte May, nutritionist at Wellgevity 

“Elevate your meal with superfood toppings. Seeds, nuts and herbs not only make salads taste better, but they are rich in nutrients you might not otherwise be consuming. Look for nutritional yeast, hulled hemp seeds, ground flaxseeds, kimchi, sauerkraut, pomegranate seeds, fresh spirulina, alfalfa sprouts, seaweed sprinkles and sesame seeds. These are all great ways to ramp up the health benefits of a take-out meal.” – Charlotte 

“If you tend to hit an afternoon slump, consider sticking to a plant-based lunch or choosing a lighter protein like fish over meat. Meat is more difficult to digest and can make you feel sleepy in the afternoon. Ensuring a quarter of your plate is made up of protein-rich foods will keep you perfectly full, while having a small amount of complex carbs will give a slower release of energy and help avoid the 3pm slump without being overly filling.” – Alexa Mullane, naturopathic nutritional therapist 

“Don’t be tempted to go for a meal deal or offer if the drinks and sides are not healthy choices. Just because it’s an option, it doesn’t mean you have to choose it. If the only ‘side’ you can have is a cookie or crisps, forego it altogether.” – Xuxa 

“To make your salad filling enough without being overly heavy, double the protein and add extra greens. Swap refined carbs for fibre-rich veg and blood sugar balancing lentils and beans; and skip creamy sauces. And if you’re ordering from a restaurant on Deliveroo that doesn’t specialise in salads or bowls, look for grilled protein over fried options; choose steam veg or a garden salad as a side; and hold the sauce and white carbs. Also avoid food described as crispy – which tends to mean fried – while ‘glazed’ options are typically high in sugar, seed oils and preservatives.” – Charlotte 

“I love Urban Greens, Olives & Meze, Juice Baby and The Humble Veg – they all make plants the star of the show.” – Alexa 

“Leon, Farmer J and Pure all have solid, protein-focused, wholefood options. Just watch for added sugars and dressings, and if you choose a soup, add a side of protein.” – Charlotte 

“Grain Kitchen near Liverpool Street, Bewliehill in Angel and Jusu Brothers in Notting Hill are my go-tos.” – Xuxa 

Visit OMNI-WELLNESSGROUP.CO.UK, ALEXANUTRITION.COM & WELLGEVITY.COM