What Would A Nutritionist Eat At Leon?

With more and more people opting to buy lunch out daily, it’s no wonder healthy fast-food eateries such as Leon are thriving. But how should we navigate our way through the menu to be in the know of the healthiest picks?

Our resident nutritionist, Lily Soutter, has analysed the menu so you don’t have to...
 

WRAPS

HARISSA FALAFEL WRAP

Sweet potato falafel, vegan garlicky aioli, harissa sauce, pickled red onion, chopped mint & parsley and crispy onions.

Energy 482 kcal
Fat 21g
Of which - saturates 2g
Carbohydrate 61g
Of which - sugars 6g
Fibre 7g
Protein 10g
Salt 1.5g

NUTRITION VERDICT:

This vibrant wrap comes with as much as 7g of fibre which supports digestive health and keeps hunger at bay. The wrap has a low saturated fat content and provides as much as 10g of plant-based protein!

GRILLED HALLOUMI WRAP

Grilled halloumi, cos lettuce, baby plum tomatoes, parsley & mint, aioli and sweet chilli jam.

Energy 531 kcal
Fat 24.5g
Of which - saturates 11.7g
Carbohydrate 58.3g
Of which - sugars 8.4g
Fibre 4g
Protein 22.7g
Salt 2.7g

NUTRITION VERDICT:

This vegetarian wrap may be super tasty but it also comes with a large amount of salt (2.7g). That is almost half of our recommended daily intake! It's also high in saturated fat with 11.7g per portion. An excess of saturated fats within the diet is associated with an increased risk of cardiovascular disease and elevated cholesterol levels which is why women should consume no more than 20g and men 30g per day.

HOT BOX

BRAZILLIAN BLACK BEAN 

Black beans, carrots, onions, spiced with sweet and smoked paprika, oregano, sprinkled with mint and parsley.

Energy 408 kcal
Fat 12.8g
Of which - saturates 1.8g
Carbohydrate 68.3g
Of which - sugars 5.1g
Fibre 4g
Protein 9.5g
Salt 2g

NUTRITION VERDICT:

This comforting hot box is on the lower end of the calorie range, with just 408 kcal per portion. Not only is this box a great source of plant-based protein it’s also low in saturated fat. With additional healthy promoting herbs and spices, this box certainly isn’t short of flavour! 

MOROCCAN MEATBALLS HOT BOX

Grilled meatballs cooked down in a tomato sauce with spices, served with freshly chopped parsley and mint, toasted seeds and garlic aioli. Served with Italian brown rice and fresh slaw.

Energy 778 kcal
Fat 43.1g
Of which - saturates 9.4g
Carbohydrate 75.1g
Of which - sugars 11.1g
Fibre 6g
Protein 26.9g
Salt 3.2g 

NUTRITION VERDICT:

This hot box comes with as much as 778 kcal, the fat and saturated fat content is also relatively high for your average weekday lunch. What’s more, it provides over half your recommended daily salt intake! This is certainly a tasty meal but one to enjoy in moderation.

SALAD

LEBANESE MEZZE SALAD

Harissa-roasted carrot & butternut squash served with falafel, pomegranate-studded hummus, and a lentil kale salad with brightly picked onions.

Energy 438 kcal
Fat 29g
Of which - saturates 3.2g
Carbohydrate 29g
Of which - sugars 8.3g
Fibre 8g
Protein 11g
Salt 2.1g

NUTRITION VERDICT:

This salad comes with a whopping 8g of fibre per portion and 11g of plant-based protein, both of which help to keep us fuller for longer. Full of vibrant colours and only 438 kcal per box, this salad is a must!

CHICKEN KALE CAESAR

Chargrilled chicken thigh on a base of kale and green lentils, with a honey mustard dressing, Italian cheese and fresh herbs.

Energy 593 kcal
Fat 44g
Of which - saturates 7g
Carbohydrate 13.2g
Of which - sugars 4g
Fibre 4g
Protein 31g
Salt 1.1g

NUTRITION VERDICT:

Salads are often viewed as a low-calorie healthy option, however, it’s important to note that this Caesar salad comes with as much as 600kcal and 44g fat per portion. These extra calories and fat are likely to come from the creamy cheesy dressing, therefore if looking for a healthy option it may be something to leave on the side.

SNACKS

CHARGRILLED CHICKEN POT

Chargrilled chicken and mixed herbs

Energy 141 kcal
Fat 3.3g
Of which - saturates 1g
Carbohydrate 0.1g
Of which - sugars 0.1g
Fibre 0g
Protein 27.8g
Salt 0.1g

Nutrition Verdict:

A low-fat high protein snack which is perfect for balancing blood sugar and keeping hunger at bay!

LEON BAKED FRIES

Crispy baked potato fries

Energy 302 kcal
Fat 14.7g
Of which - saturates 1.8g
Carbohydrate 40.9g
Of which - sugars 3g
Fibre 3g
Protein 4g
Salt 1.3g

NUTRITION VERDICT:

We all know that regular fries are high in fat and are something to be enjoyed in moderation, however, the main difference with Leon fries is that they’re baked rather than fried which uses less fat in the cooking process. Whilst these may be ever so slightly healthier than regular fries, they are still relatively high in fat and calories per small portion so moderation is key.  

 

Lily Soutter BSc (Hons) Food & Human Nutrition, Dip NT 

 

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