Food & nutrition

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

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

The WW 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 PersonalPoints™ 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 5-7 PersonalPoints (PP).

Prefer a breakfast sarnie? The egg & bacon breakfast baguette is 9-11PP and the smoked salmon & egg breakfast baguette is 11-14PP.

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


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


Sometimes you’re just in the mood for a hearty sandwich. The Free-Range Egg Mayo Sandwich is a relatively low Points option at 7-10PP. The Chicken, Avocado & Basil Sandwich is 7-13PP and the Scottish Smoked Salmon Sandwich is 10-13PP. A good option (particularly if you have avocado as one of your ZeroPoint foods) is the Smashed Avo Open Sandwich at 4-9PP.

If you’d prefer a warm sarnie, the Vegan Ragu & Red Pepper Hot Wrap is the lowest option at 12PP.

9 recipes for carb lovers


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

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

If you fancy a hot food option for lunch, then the Meatless Meatball & Feta Hot Rice Bowl is 7-13PP or the Korean Style Pulled Pork Hot Rice Bowl is 11-18PP. The Vegan Chilli Enchilada is 13-14PP.

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 8-14PP!

Coming in at 9-12PP is the Tuna Nicoise Salad, however, if you opt to have this without the dressing you can save yourself Points at 1-2PP instead.

If you’ve got some extra Points to spare (you might have planned a low PP 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 17-18PP. 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 3PP.

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

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

Can't find what you're looking for?

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

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

Disclaimer: The PersonalPoints 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 7PP 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 PersonalPoints 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.