Food & nutrition

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

On the go? Our handy SmartPoints® guide to the Pret menu can help you stay on track.

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 SmartPoints 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! 

Don't forget to track using the WW app. Tracking your food, weight and activity helps you rack up 'Wins' on our innovative WellnessWins™ programme to earn cool rewards for your healthy habits, including bluetooth speakers, beauty vouchers and workout gear.


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 9 SmartPoints (SP) on Green and Blue, and 5SP on Purple. Find out more about our customised plans.

Prefer a breakfast sarnie? The egg & bacon breakfast baguette and the smoked salmon & egg breakfast baguette are 9SP on Green, and 7SP on Blue and Purple.

Or, choose the Five Berry Pot, a berry compote topped with yoghurt, for 7SP on all three plans.


How many SmartPoints in your favourite caffeine fix? A White Americano is 1SP, a Flat White is 3SP, a Cappuccino or a Soya Latte is 4SP and a Regular Latte is 5SP. SmartPoints values are the same for all three plans.



Sometimes you’re just in the mood for a hearty sandwich. The Free Range Egg Mayo Sandwich is a relatively low SmartPoints option at 10SP on Green, and 8SP on Blue and Purple.

The Scottish Smoked Salmon Sandwich is 12SP on Green, and 10SP on Blue and Purple.

If you’d prefer a warm toastie, the Tuna Melt is 15SP and the Ham, Cheese & Mustard is 16SP on all three plans.

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

For 2SP on all three plans, you can have the Chicken, Broccoli & Brown Rice Soup or the ‘No Cream’ Cream of Chicken Soup.

Alternatively, the Veggie Chilli Soup is 6SP on Green, and 4SP on Blue and Purple. The Souper Tomato Soup is 4SP on all three plans.


Salads and veggie boxes

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

Pret’s Protein Box is a festival of chicken, eggs, avocado, broccoli and baby spinach - that’s protein, greens and healthy fats. And it’s just 7SP on Green, and 5SP on Blue and Purple!

Coming in at 12SP on Green, and 10SP on Blue and Purple, is the Tuna Nicoise Salad. The Roast Beets, Squash & Feta Veggie Box is 11SP on Green, and 10SP on Blue and Purple. The Sweet Potato Falafel & Smashed Beets Veggie Box (served on a bed of brown & black rice) is 13SP on Green, and 11SP on Blue and Purple.

If you’ve got some extra SmartPoints to spare (you might have planned a low SP 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 18SP on Green or 17SP on Blue and Purple. 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 2SP on Green and 0SP on Blue and Purple.

The Crisped Kale is 2SP and the Rock Salt Popcorn is 4SP on all three plans.

In the mood for something sweet? Pret a Mango (a small bag of dried mango) is 5SP, a Banana Cake Slice is 10SP and Pret’s Love Bar (caramel, chocolate chips, nuts and seeds on a flapjack base) is 14SP. The SmartPoints values are the same for all three plans.


Can't find what you're looking for?


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

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

Disclaimer: The SmartPoints listed in these guides are correct at the time of publishing (May 2019). Unless otherwise stated, the SmartPoints values listed are for the item as served in the restaurant, so if you ordered the Pret a Mango, the SmartPoints value of 5 includes all pieces of dried mango that come as part of the dish/pack. You might notice discrepancies between the SmartPoints values you calculate using the nutritional details provided by the restaurant and the SmartPoints values listed for meals in these guides. That's because the SmartPoints values 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 SmartPoints values listed in these guides.