What to choose from the Pret menu if you want to lose weight

On the go? Our handy Points® guide to the Pret menu can help you stay on track.
Published 12 June, 2019

The WeightWatchers® programme is designed for real life, which means it's flexible and liveable. Translation: you can still eat out at your favourite restaurants.

We've created Points® guides to the likes of Nando's, McDonald's and Pizza Express, and now we're shining the spotlight on your favourite cafes.

Whether you enjoy stopping at Starbucks, popping into Pret or calling at Costa, we've got you covered. First up, Pret! 

Your guide to the Pret menu


Start your day the right way with a steaming hot pot of Proper Porridge, made from British jumbo oats and fresh milk for 7 Points (P).

Prefer a breakfast sarnie? The Egg & Bacon Breakfast Baguette is 9P and the Smoked Salmon & Egg Mayo Breakfast Baguette is 8P.

Or, choose the Five Berry Pot, a berry compote topped with yogurt, for 5P.


How many Points in your favourite caffeine fix? A Black Americano is 0P, a Flat White with Semi-Skimmed Milk is 4P, a Cappuccino or Latte with Semi-Skimmed Milk is 5P or a Soya Latte is 3P.


Sometimes you’re just in the mood for a hearty sandwich. The Free-Range Egg Mayo Sandwich is a relatively low Points option at 7P. The Chicken, Avocado & Basil Sandwich is 13P and the Scottish Smoked Salmon Sandwich is 10P. Another filling option is the Smashed Avo Open Sandwich at 9P.

If you’d prefer a warm sarnie, the Vegan Ragu & Red Pepper Hot Wrap is the lowest option at 10P.


Soup is a great low Points option, and there are plenty to choose from at Pret.

For 1P you can have the Chicken, Broccoli & Brown Rice Soup or the Mushroom Risotto Soup for 3P. Alternatively, you can have the Pea & Mint Soup for 3P or the Red Thai Veg Soup for 4P. The Souper Tomato Soup is 5P.

If you fancy a hot food option for lunch, then the Meatless Meatball & Feta Hot Rice Bowl is 13P or the Korean Style Pulled Pork Hot Rice Bowl is 17P. The Vegan Chilli Enchilada is 13P.

Salads and veggie boxes

Looking for lunch on the go, or got a catch up planned with a colleague?

Pret’s Smoked Salmon Protein Box is a festival of salmon, eggs, avocado, edamame and spinach - that’s protein, greens and healthy fats. And it’s just 7P!

Coming in at 7P is the Tuna Nicoise Salad, however, if you opt to have this without the dressing you can save yourself Points.

If you’ve got some extra Points to spare (you might have planned a low-Point breakfast and dinner, or maybe you’ve got rollovers to use) the Chef’s Italian Chicken Salad comes with Caesar-dressed chicken, olives and toasted pistachios, and is 15P. You could also tap into your weeklies if you need to.


If you’re just swinging by Pret for a snack, the Egg & Spinach Protein Pot is 0P.

The Almond Butter Protein Ball and the Sea Salt Popcorn are both 4P.

In the mood for something sweet? Pret a Mango (a small bag of dried mango) is 5P, the Pret Milk Chocolate Bar is 7P and the Popcorn Bar is 9P.

Can't find what you're looking for?

Once you've signed up, use our 4.8* rated app to check the Points® values for more items on the Pret menu.

More of a Costa or Starbucks fan? Check out our Points® guides to the Costa menu and the Starbucks menu.

Disclaimer: The Points listed in these guides are correct at the time of publishing (March 2022). Unless otherwise stated, the Points values listed are for the item as served in the restaurant - so if you ordered the chicken steamed gyoza at Wagamama, the Points value of 7P includes all five gyoza that come as part of the dish. You might notice discrepancies between the Points you calculate using the nutritional details provided by the restaurant and the Points listed for meals in these guides. That's because the Points have taken into account any ZeroPoint™ ingredients in the meal and been adjusted accordingly, whereas the restaurant information includes nutritional values for all ingredients. For tracking purposes, use the Points values listed in these guides.