Food court lunch options

Delicious seafood wok noodles box with shrimps and udon with chopsticks. Chinese and asian takeaway fast food. Studio isolated with real shadow

Surviving the food court

Our brand new 14 day Spring Kickstart plan is designed to get your diet back on track this Spring; to help you drop a few extra kilos the right way and to help you to take control of your nutrition. So if you have been feeling less than your best and know your diet needs some work, this Kickstart is for you!

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Do you buy a food court lunch each day? As a dietitian, my worst nightmare is a food court – in my mind it represents a frantic, sweaty place filled with fat, calories and far too many people eating far more than they should. After considering this, and the number of clients I see who do purchase their lunch on a daily basis from a city food court, I felt it may be time to do some investigating. So here you have it, some of the most popular menu items at the food court and the true number of calories they contain. In each example, I have measured, weighed and calculated the true nutritionals found in your favourite lunches. All of the lunches cost between $8 and $10 and were described as the most popular choices of food court visitors by the outlets staff. The numbers may or may not surprise you and simply because it looks healthy does not mean that it is.

Beef, bean and rice burrito

Packed with plenty of rice, avocado and shredded beef tightly wrapped in a large white wrap.

Total Calories =872

Total fat = 14.7g

Total Carbs = 106g

Total Sugars 3g

Chicken Schnitzel Roll

A large white roll, served in halves and topped with avocado, cheese, mayo, tomato, lettuce and of course, chicken schnitzel.

Total Calories = 974

Total fat = 57.4g

Total Carbs = 82.6g

Total Sugars = 8.3g

Container of pasta

½ a serve of creamy tortellini and ½ a serve of ravioli in a tomato sauce in a 385g serve.

Total Calories = 695

Total fat = 16g

Total Carbs = 104g

Total Sugars = 5g

Sushi Plate

8 individual tuna and salmon sushi rolls with 3 pieces of salmon sashimi

Total Calories = 288

Total fat = 7g

Total Carbs = 41g

Total Sugars = 0g

Mongolian Lamb

Serve of white rice and Mongolian lamb stir fry in a 400g container.

Total Calories = 684

Total fat = 20g

Total Carbs = 107g

Total Sugars = 11g

Sumo Salad

Medium sized portion of ½ pesto chicken and ½ ranch chicken.

Total Calories = 752

Total fat = 59g

Total Carbs = 21g

Total Sugars = 8g

Grilled Fish and Chips

Piece of white fish served with chips and salad

Total Calories = 650

Total fat = 32g

Total Carbs = 46g

Total Sugars = 2g

Stir Fry Noodle Box

150g flat noodles with vegetables in oyster sauce

Total Calories = 932

Total fat = 50g

Total Carbs = 73g

Total Sugars = 16g

Roasted beef wrap

Large white wrap with roast beef, cheese and salad

Total Calories = 638

Total fat = 12g

Total Carbs = 77g

Total Sugars = 2g