Lunchtime is for everyone

With millions of combinations for a main, snack and a drink for around the price of a posh coffee, you can level up your lunchtime for less than you might think – the choices are endless. Even for those looking for a gluten-free go-to, Boots cater for everyone. But, if you’re unsure on what your gluten-free options are, read on…

The lowdown on coeliac disease & gluten intolerance 

Gluten is a dietary protein which is found in wheat, rye and barley and can trigger an adverse reaction if you suffer with coeliac disease or a gluten intolerance. Although these are separate conditions with different causes, the common thread is gluten.

Coeliac disease

Coeliac disease is an autoimmune condition, meaning the body mistakenly attacks its own healthy tissue. When gluten is detected in the body, the immune system reacts and damages the small intestine (the gut), making it inflamed. As a result, the body is unable to properly absorb nutrients from food, causing stomach pain, diarrhoea, and bloating, among other symptoms.

People diagnosed with coeliac disease need to eliminate gluten from their diet to control symptoms and prevent any long-term complications of the condition.

Gluten intolerance

Typically, if you experience symptoms of coeliac disease but your GP has ruled this out as a cause, you may have a gluten intolerance. 

Having a gluten intolerance means your body can't properly digest particular foods that contain gluten. This causes symptoms such as bloating and stomach pain, usually within a few hours of eating gluten-containing food. You may be able to eat some gluten-containing foods without any problems, but it’s a good idea to keep a food diary to see what foods trigger your symptoms, and to monitor the effects of any changes you make.

Which foods contain gluten?

Gluten is in a lot of foods, especially when it comes to lunchtime bites. Whether you’ve struggled with coeliac disease, a gluten intolerance or sensitivity for as long as you can remember, it’s important not to eliminate gluten without good cause or professional support, but here’s what to look out for.

Typically foods high in gluten can include:

• Bread
• Pasta 
• Cakes
• Breakfast cereals 
• Certain types of sauces 
• Some ready meals

Luckily for you, catering for dietary requirements such as coeliac disease and gluten intolerance has become more common. So, a selection of gluten-free foods is available at Boots for you to enjoy without worrying about triggering a reaction.

If you think you may have coeliac disease or gluten intolerance, seek proper medical advice. A registered dietitian can give you the correct nutritional advice and ensure a well-balanced nutritional intake that will be tasty, varied and culturally acceptable. Children should not follow a restricted diet unless supervised by a paediatric dietitian as they need a well-balanced diet to ensure adequate growth and development.

What can I actually eat?

For many people, it’s easy to quickly grab a Boots meal deal, whether it’s for on-the-go or to tuck into at your own leisure. But, if you’ve got coeliac disease or a gluten intolerance, you have to meticulously scan the labels to see if it’s suitable for you to eat. Everyone deserves to enjoy lunch, which is why at Boots, our gluten-free range is all clearly marked up so you can easily identify the lunch options for you. 

Don’t worry if you’re a fussy eater because there’s something for everyone. Just take a look at some of the tasty options on offer:


Boots GF Egg Mayo Sandwich 170g: 385 calories per serving

This classic filling never gets old, and now with gluten-free bread what’s not to enjoy?

Boots GF Chicken & Prawn Paella Salad 200g: 271 calories per serving

Get a taste of Spain with this delicious prawn and chicken paella in a smoky tomato dressing.

Del Monte Cucumber Carrot & Tomato 240g: 63 calories per serving

If you fancy something a little lighter, have this pot of delicious veggies with your meal deal.

Boots GF Cheese & Tomato sandwich 170g: 468 calories per serving

You can’t go wrong with a sandwich, so tuck into this winning combination.


Boots Veggies & Avocado 90g: 76 calories per pack

Fuel your body with the delicious combination of crunchy veggies and creamy avocado

PROPERCORN Sweet and Salty 30g: 138 calories per pack

Can’t decide between a sweet or savoury snack? Get the best of both worlds.

Kind Protein Double Dark Chocolate Nut Snack Bar 40g: 218 calories per bar 

For those who have a sweet tooth, this snack combines delicious chocolate with a nutty crunch.

PROPERCHIPS Barbecue Lentil Chips 20g: 94 calories per pack

Want to add a bit of spice to your snacks? Tempt your tastebuds with these sweet and smoky chips.

Livia's Million Squares Salted Caramel 60g: 203 calories per pack

Fancy indulging? Bite into the caramel, date, oaty and chocolatey goodness and feel the joy.


Boots BRECON CARREG Still Natural Mineral Water 750ml: 0 calories 

You can’t go wrong with a classic, natural water to wash down your meal deal.

Dash Water Raspberries 330ml: 0 calories

Add a dash of refreshing raspberry to your meal deal with this sparkling, fruity drink.

NAKED Blue Machine + Vitamins Smoothie 300ml (2 servings): 150 calories per bottle

This feel-good smoothie has the perfect blend of sweet apple, blueberry and goji berry.

With your gluten-free options waiting for you in the meal deal aisles, it’s time to grab your favourites and tuck in.