What's the healthiest meal to order from Greggs? Diet expert reveals the pastry that's surprisingly good for you

It's the nation's favourite bakery chain, with some 2.5 million of their coveted sausage rolls sold every week.But could Greggs' luck be about to turn?According to recent reports the firm's profits dropped 17.9 per cent last year, with growth significantly lower than expected at the start of the year. The cost of living crisis, weight loss jabs and an increasing interest in healthier lunchtime options were said to be to blame. However, the high street staple has recently undergone somewhat of an evolution in order to meet the demands of their health conscious customer - introducing low calorie, protein-heavy snacks, salads and low sugar fizzy drinks.So, is it really possible to eat a healthy lunch at Greggs? And is a sausage roll or steak bake really a terrible choice? Here, nutritionist Rob Hobson reveals the best options.Sausage, bean & cheese melt One sausage, bean and cheese melt contains 14g of saturated fat, equivalent to 70 per cent of an adult's recommended daily limit.Per bake: 456 calories, 14g saturated fat, 11g protein, 4g fibre, 3g sugar, 1.6g saltIt's no secret that sausage rolls don't make for the healthiest of lunches.One filled pastry will set you back around 350 calories and up to two thirds of your daily limit of saturated fat. A sausage roll gives you a small 9g of protein, meaning you're likely to feel hungry soon after eating it.If you're desperate for a savoury pastry, nutritionist Rob Hobson suggests opting for the sausage, bean and cheese melt. It might be high in calories, but it also packs in 4g of fibre - the nutrient that's proven to reduce bowel cancer risk and that we all should be eating more of. Thanks to the beans, you're getting the equivalent fibre of two slices of wholemeal bread. That, as well as a lower salt count, gives it an edge over both the classic and vegan sausage roll. But, Hobson warns, it's a good idea to watch your saturated fat intake for the rest of the day if you opt for this - or, indeed, any Greggs pastry.'The quantity of fat used in puff pastry means one melt contains 70 per cent of the daily recommended intake for an adult.'Tuna crunch baguette This protein-packed tuna baguette emerged as one of the healthiest options on the Greggs menu, thanks to its balanced mix of protein and carbohydratesPer baguette: 413 calories, 0.7g saturated fat, 26g protein, 3.8g fibre, 7.6g sugar, 1.5g saltRed pepper relish, red onion and salad leaves are added to tuna mayonnaise for the bakery's spin on a British classic. Most impressive, says Hobson, is the whopping 26g of protein here - more than twice that of the sausage and bean pastry, and for considerably fewer calories.'A wholemeal baguette would give you more fibre and make this an even stronger choice,' he adds, but concludes the combination of pepper, tomatoes and bread provide a relatively decent amount. For an optimum meal, Hobson suggests adding more vegetables to boost fibre intake. The sugar appears high, at nearly two teaspoons, however some of this occurs naturally in the tomatoes and pepper - the remainder is from the relish.Southern fried chicken goujons Fried chicken may not scream healthy eating, but these goujons contain roughly double the filling protein of an egg mayonnaise sandwich and less fat than a Pret chicken baguettePer 160g box: 400 calories, 7g saturated fat, 27g protein, 2.1g fibre, 0g sugar, 1.6g saltGreggs' southern fried chicken goujons provide an impressive 27g of protein per portion - the equivalent of four and a half eggs - making them one of the chain's most hunger-quenching options.While the goujons provide some fibre from their crispy coating, Hobson suggests pairing them with some fruit, such as Greggs' apple and strawberry or pineapple fruit pot, rather than potato wedges, to boost fibre while keeping calories low.Another plus worth noting; these goujons are likely to keep you more satisfied than a pack of three McDonald's chicken selects - it's got four grams of extra protein and 50 per cent more fibre.Tomato soup Low in calories and a useful way to boost your vegetable intake, though Hobson says add a sandwich to make for a lunch that will keep you full until dinner timePer portion: 195 calories, 8.1g fat, 1.5g saturated, 4.8g protein, 1.8g fibre, 22g sugar, 1.4g salt, Per egg mayo sandwich: 358 calories, 2.1g saturated fat, 16g protein, 4.2g fibre, 6g sugar, 1.3g saltWhile this simple soup is a good choice on its own for those on a very low calorie diet, most people will need to pair it with a sandwich to stay satisfied. And Greggs' egg mayo is a good option, says Hobson. Compared with a standard M&S egg sandwich, Greggs' version contains fewer calories, less fat and slightly more protein, making it one of the better choices on the high street. Together, the meal provides just over 500 calories, which is roughly the right amount at lunch for the average person who doesn't have weight to lose, according to experts. The main nutritional drawback is the salt content, with the combination containing around 2.6g, more than 40 per cent of an adult's recommended daily maximum. Hobson advises sticking to low salt options for the rest of the day if opting for this choice.Mexican chicken flatbread With 24g of protein and relatively low levels of saturated fat and salt, this chicken flatbread is one of the strongest lunchtime choicesPer flatbread: 374 calories, 1g saturated fat, 24g protein, 5.1g fibre, 16g sugar, 1.1g saltHobson says this Mexican-style flatbread - which contains chicken, fresh salad leaves, mixed peppers and chipotle chili mayonnaise - has twice the protein of a melt, so it may keep you fuller for longer. It also provides a similar amount of protein as M&S's Chicken & Bacon Caesar Wrap, despite containing around 130 fewer calories and less than a third of the fat. 'You're also getting salad leaves and mixed peppers, which help boost the fibre. Most people still fall well short of the recommended 30g of fibre a day, so every opportunity to add more is worthwhile,' says Hobson.'When paired with an apple or banana this can help you hit around a third of your daily fibre intake in just one meal. While the 16g of sugar may seem high, some of it comes naturally from the peppers.Prawn layered pasta salad A lighter option packed with prawns, pasta and salad vegetables that offers a balance of protein and slow-releasing carbohydratesPer salad: 339 calories, 1.5g saturated fat, 12g protein, 3.2g fibre, 7.8g sugar, 1g saltRelatively low in calories and very low in fat, this salad is a decent choice that's likely to keep you full due to the quantity of slow-releasing carbohydrate in the pasta, Hobson says.'You're also getting a decent amount of vegetables including tomatoes, cucumber, cos lettuce, and grated carrot, which add some vital vitamins and minerals.'He adds that, while 12g of protein is light for lunch, it's easy to top it up with a pot of yoghurt or a hard boiled egg. Prawns are also a good source of vitamin B12 – which many of us are lacking in, causing fatigue, brain fog and mood swings.And don't worry too much about the near two teaspoons of sugar, Hobson says - much of this is naturally occurring in the carrots and tomatoes, although there is a touch in the Marie Rose sauce.