Healthier options when ordering from Costa coffee

six white ceramic mugs

Photo by on

So what on the Costa menu is actually good for you? Amongst the bakewell slices and lemon drizzle cakes are menu options that seemingly tick more nutrition boxes, like the gluten-free chicken and salad wrap, and newer vegan options, like the coconut flat white. Are they worth a shot for a healthy lunch idea or coffee on the go, or are they as rammed full of additives and sugars as the cakes?

Save your daily sugar allowance for the jelly beans you’ll no doubt be necking all the way down the M4 and try these healthy options from the Costa menu.

Costa Menu:
What A Nutritionist Would Order


68 calories – 2.8g fat – 6.9g carbohydrates –3.1g protein – 0.2g salt

“This is definitely my ‘pick-me-up’ drink, especially when I am on the go. I love the various dairy-free alternatives available, especially the coconut milk. It is one of the healthiest items to order from the Costa menu as studies show that coffee has many health benefits, including antioxidant properties that may contribute to the reduction of inflammation. It also contains a small amount of magnesium, which our bodies utilise to produce energy.”

spinach chicken pomegranate salad

Photo by Kaboompics .com on


233 calories – 15.9g fat – 4.6g carbohydrates – 15.3g protein – 0.8g salt

“For lunch, I would choose a salad or fresh vegetable soup that contains a good source of protein, such as meat or plant-based alternatives. Protein at every meal helps to stabilise blood sugar levels, meaning you stay fuller for longer and avoid those mid-afternoon energy dips.

The Roast Chicken Salad provides this perfect combination. The salad content not only counts towards the recommended five a day, but is also a good source of fibre. Fibre has been shown in several studies to promote the growth of beneficial bacteria, improving overall gut health and immune function

“However, the big star of this dish is the roast chicken. Chicken is a complete protein, meaning it contains all 9 amino acids. Protein performs a number of important functions for your body including the formation of muscle and body tissue.

“Chicken is also a good source of vitamin B3 (Niacin) that helps your body to utilise fatty acids and sugars more efficiently, and provides minerals such as phosphorus required in maintaining strong, healthy teeth and bones.”


423 calories – 25.8g fat – 50g carbohydrates – 7.7g protein – 0.2g salt

“Whilst I believe it is important to have a healthy balanced diet, it is just as important to allow yourself the occasional sweet ending.

“Costa’s nutty flapjack definitely hits the spot. Why? Nuts are a good source of dietary fibre and each variety offers a combination of vitamins including B vitamins and vitamin E, as well as minerals such as calcium, selenium and potassium. They also contain monounsaturated fatty-acids, a healthy fat which has been shown to reduce bad cholesterol (LDL), and a good source of omega-3, shown to aid in the reduction of inflammation as well as being good for brain and heart health.”

“The sugar content of desserts can be quite high, so why not opt to share? This is a great way to enjoy a dessert while lowering the sugar content of having a full portion.”

7 barriers that maybe harming your fat loss

Weight loss may require more than working out at the gym or eating differently. Research shows many people have misconceptions about how to lose weight.

While there isn’t a magic formula, it’s best to avoid these seven common mistakes:

1. Healthy foods – Often people think they can eat unlimited amounts of “healthy” foods. While many vegetables contain minimal calories, some foods, such as nuts, seeds and nut butters, should be eaten in moderation, because they contain an excessive amount of calories.

2. Beverages – When losing weight, it’s important to avoid drinking beverages high in calories and sugar, such as lattes and alcohol. Better beverage options include water, sugar-free tea, coffee and low-fat milk.

3. Balance – For optimum results, follow the 40/40/20 rule when trying to lose weight:

  • 40 percent carbohydrates
  • 40 percent protein
  • 20 percent healthy fat

This ratio may not be best for everyone. Consult your doctor or nutritionist for assistance.

4. Protein – Many people don’t eat enough foods rich in protein. Research shows people who eat a high-protein diet are not as hungry and eat less during the day. Proteins also help lower cholesterol and blood sugar.

5. Weight lifting – Exercise experts recommend continually increasing the weight you lift. This helps create an extreme energy demand to help your body burn fat and lose weight.

6. Cardio – For most people, cardio workouts don’t provide the resistance training needed to burn fat. Instead of spending a lot of time on cardio machines, do a cardio workout with a few short rest periods.

7. Sleep and stress – People who are stressed and sleep-deprived often experience problems losing weight. Their bodies produce too much cortisol, a stress hormone, and become less sensitive to insulin, which makes it difficult to burn fat. Schedule time for at least 8 hours of sleep nightly and participate in relaxing activities to lower stress. Try doing yoga, taking a soothing bath, reading a book or watching a fun movie.

Supermarket shopping list 7 Day diet plan

The first in our series of Supermarket Chefs diet plans uses food from Sainsbury’s. The plan has around 1100-1200 calories a day, is nutritionally balanced and contains plenty of fruit and veg. Don’t worry, there’s also a ‘treat’ for each day so you won’t feel deprived.

The benefits of these plans are convenience, portion control, and the fact that you don’t have to think about what you’re going to eat.

Ideal if you’re busy, or not keen on cooking after a long day, the plan uses ready meals for dinners, and quick lunches like sandwiches and soup.

This plan is meant for people who want to lose weight, and contains around 1200 calories a day which, for most people, will produce a weight loss of around 2lbs a week.*

Day 1 – Monday

Scott's Old Fashioned Porage Oats

Scott’s Porage Oats with Strawberries and Honey

Roast Chicken Salad Sandwich with Chive Mayonnaise, Be Good to Yourself, Sainbury's

Roast Chicken Salad Sandwich, Sainbury’s BGTY + Strawberry Yoghurt

Spinach and Ricotta Cannelloni, Be Good to Yourself, Sainsbury's

Spinach and Ricotta Cannelloni, Sainsbury’s BGTY

Red and Green Grapes

Red and Green Grapes
Pink Lady Apple

Light & Whippy Chocolate Bar, Sainsbury's

Light & Whippy Chocolate Bar, Sainsbury’s

Day 2 – Tuesday

Sainsbury's Greek Style Low Fat Natural Yogurt

Low Fat Greek Style Yoghurt with Raspberries and Blueberries

Sainsbury's Tomato & Three Bean Soup, Be Good To Yourself

Tomato and Three Bean Soup, Sainsbury’s BGTY and 2 Plums

Sainsbury's Sausage & Mash, Be Good To Yourself

Sainsbury’s BGTY Chilli Con Carne

Sainsbury's Unsalted Nut Selection

Mixed Nuts, Sainsbury’s

Sainsbury's Raspberry Trifle, Be Good To Yourself

Raspberry Jelly

Day 3 – Wednesday

Sainsbury's Free Range Woodland Medium Eggs

Boiled Egg with Soldiers

Sainsbury's Tomato & Mozzarella Salad Bowl, Taste the Difference

Tomato and Mozzarella Salad, Sainsbury’s TTD + Banana

Sainsbury's Chilli Con Carne, Be Good To Yourself

Sainsbury’s BGTY Beef Lasagne and BGTY Garlic Bread

Sainsbury's Pink Lady Apples

Pink Lady Apple

Sainsbury's Chocolate Muffin Dessert, Be Good To Yourself

Mini Chocolate Chip Muffin

Day 4 – Thursday

Sainsbury's Strawberries

Scott’s Porage with Strawberries and Honey

Sainsbury's Mini Houmous Snack Pots, Be Good To Yourself

Houmous with Pitta Bread, Carrot Sticks and Grapes

Sainsbury's Fish Pie, Be Good To Yourself

Fish Pie, Sainsbury’s BGTY with Mixed Vegetables

Sainsbury's Mixed Red Fruit Yogurt

Black Cherry Yoghurt, Sainsbury’s

Sainsbury's Light & Whippy Chocolate Bars

Light & Whippy Chocolate Bar, Sainsbury’s

Day 5 – Friday

Sainsbury's Unsmoked Bacon Medallions, Be Good To Yourself

Bacon Medallions and Baked Beans on Toast

Sainsbury's Root Vegetable Soup, Be Good To Yourself

Root Vegetable Soup, Sainsbury’s BGTY and Satsuma

Sainsbury's Shepherds Pie, Be Good To Yourself

Shepherd’s Pie, Sainsbury’s BGTY with Mixed Vegetables

Sainsbury's Conference Pears

Conference Pear

Sainsbury's Raspberry Trifle, Be Good To Yourself

Mandarin Jelly

Day 6 – Saturday

Sainsbury's Scotch Pancakes

Scotch Pancake with Greek Yoghurt, Raspberries and Blueberries

Sainsbury's Baked Jacket Potatoes

Jacket Potato with Cheese and Coleslaw

Sainsbury's Chicken Chow Mein, Be Good To Yourself

Chicken Chow Mein, Sainsbury’s BGTY

Sainsbury's Pink Lady Apples

Pink Lady Apple

Sainsbury's Fresh Cream Strawberry Scones

Sainsbury’s BGTY Rice Pudding

Day 7 – Sunday

Sainsbury's Unsmoked Bacon Medallions, Be Good To Yourself

Egg and Bacon on Toast

Sainsbury's My Goodness! Classic Roast Chicken Dinner

Sainsbury’s BGTY Chicken Dinner

Sainsbury's Prawn Cocktail Sandwich, Be Good to Yourself

Prawn Cocktail Sandwich, Sainsbury’s BGTY

Sainsbury's Plum Punnet

2 Plums

Sainsbury's Apple & Blackberry Crumble, Be Good To Yourself

Bramley Apple and Blackberry Crumble

If you would like to join our weekly newsletter and receive articles and tips on diet, fitness and health please fill in the form below.