Your M&S
Health and Nutrition

M&S Health & Nutrition

Count on us

Count on us

To help get your diet off to a good start, choose from over 4 weeks’ worth of meal ideas below to start your Count on Us meal planner. Choose from prepared meals and snacks or easy healthy recipes to make at home to add to your Count on Us Tracker.

Each meal idea below lists the calories alongside to help you manage your daily intake and many provide at least a portion of fruit and vegetables to help boost your 5 a day. You can swap meals and recipes around to suit your day and the foods you enjoy.

On average, women who are trying to lose weight should aim to have around 1500 calorie a day, and 2000 calories for men. This is the amount your body needs to carry out all its daily processes and to stay healthy – after all it’s not just energy (calories) that is important, food also provides important nutrients such as protein, fibre, vitamins and minerals which our bodies need each day to stay healthy.

However, these are only an estimated figures as your calorie need is influenced by your height, starting weight and activity level; so to find out how many calories you need each day please click here to our calorie calculator.

Choose from any of the below breakfasts - all are balanced for calories, fat, saturated fat, sugar and salt.

Kcal

5 a day

Greek Style Blueberry and Raspberry Yogurt with Crunchy Granola

new

266

40g Porridge Oats made with 250ml semi-skimmed milk, sprinkle with handful of sultanas

342

one

1 toasted Seeded Bagel with Lighter Cottage Cheese

234

Small bowl of sliced fruit with a Count on us Yogurt sprinkled with handful of sunflower seeds

201

one

50g fruit and nut muesli with low fat yogurt

228

1 Pot of M&S Sultana and Apple Porridge

270

2 poached eggs on a slice of wholegrain toast

285

1 Count on Us yogurt topped with handful of dried fruit

208

one

2 medium grilled tomatoes on 1 slice of wholegrain toast

171

one

Choose from a selection of prepared Count on Us Meals or quick healthy recipes – all of which are low in fat and calorie controlled. Add in extra fruit, vegetables or salads to meet your calories for the day and help you reach your 5 a day.

Salads & Light Meals

Kcal

5 a day

Count on US Piri Piri Chicken Salad

new

362

one

Count on Us Tomato and Basil Chicken Pasta Salad

377

one

Count on Us Chilli and Lime Chicken and Rice Salad

322

one

Count on Us Crayfish and Mango Salad

288

Count on US King Prawn, Black Barley, Pea and Mint Salad

293

one

Smoked Trout Salad

recipe

360

two

Pea and Mint Soup

recipe

310

two

1/2 pot Spicy Lentil Soup with a seeded roll

recipe

365

one

1/2 pot of Chicken, Mushroom and Rice Soup with 2 oat cakes

recipe

293

one

Sandwiches and Wraps

Count on Us New York Deli Style Pastrami Sandwich

new

260

Count on US Tuna and Cucumber Sandwich

285

Count on Us Chicken Tomato and Basil Sandwich

289

Count on Us Chicken with No Mayo Sandwich

261

Count on Us Egg, Tomato and Spinach Sandwich

274

Count On Us Piri Piri Chicken and Coleslaw Sandwich

298

Stuffed Pittas

recipe

270

one

Finish your day with a choice of a Count on Us meal or a healthy recipe to make at home – all are low in fat and less than 400 calories.

Less than 300 calories

Kcal

5 a day

Count on Us Roast Pork in Gravy

288

one

Count on Us Chicken and Vegetable Chow Mein

289

one

Count on Us Grilled Cajun Chicken Breast with Spicy Ptoat Wedges

new

294

Less than 350 calories

Vegetable Curry with Pineapple

recipe

310

one

Count on Us Pork, Lee and Mustard Bake

new

313

one

Count on Us Haddock Mornay Meal

323

one

Fish Provencal

recipe

325

one

Thai Green Curry with Chicken and Vegetables

recipe

325

one

Count on Us Fish Pie

330

Count on Us Chargrilled vegetable and Mozzarella Pasta Bowl

new

338

Less than 400 calories

Count On Us Four Cheese Ravioli

352

Count on Us Chicken and Asparagus Risotto

362

Count on Us Chicken Jambalaya

364

Count on Us Chicken Jalfrezi

372

Count on Us Chicken and Bacon Pasta Bowl with Spinach

new

374

Count on Us Beef Ragu

378

one

Count on Us Chilli Con Carne with Rice

380

Count on Us Creamy Chargrilled Chicken Caesar Pasta Bowl

new

382

Count on Us Steak Meatball Pasta Bowl

new

382

Spanish Style Chicken with Cannellini Beans

recipe

385

two

Count on Us Chicken Tikka

388

Count on Us Cajun Chicken Fettucine

392

one

Count on Us Mediterranean Lasagne

392

two

Count on Us Beef Lasagne

394

one

Count on Us Chicken Arrabiatta

396

one

Count on Us Prawn Linguine

400

Allow yourself the occasional treat in the week as it can help you to reach your health goals – chose from any of the Count on Us desserts below.

Kcal

5 a day

Count on Us Skinny Chocolate Muffin Dessert

154

Count  on Us Chocolate Mousse

88

Count on Us Chocolate Sundae

170

Count on Us Strawberry Trifle

149

Count on Us Raspberry Pannacotta

146

Count on Us Lemon Mousse

92

Count on Us Jaffa Dessert

155

Count on Us Rhubarb and Custard Dessert

118

Count on Us Skinny Chocolate Frappe

116

To help you reach your 5 a day and meet your daily calories needs, or if you're hungry between meals, chose from one of the healthy snacks ideas below. To find out your daily calorie need click here)

Meal accompaniments

Kcal

5 a day

3 heaped tablespoons of steamed green vegetables (eg curly kale, broccoli spears, green beans)

30

one

A small serving (about 80g) of skin-on mashed potato made with low fat spread

85

1 bowl of mixed salad leaves

30

one

1 small glass of fresh juice (150ml)

75

one

Healthy snacks – all less than 200 calories

125g pot of low fat yogurt

74

1 banana

81

one

1 pear

65

one

1 apple

51

one

Handful of vegetable batons with reduced fat houmous

107

one

Carrot and Coriander Fresh Vegetable Crisps

new

29

one

Beetroot and Chive Fresh Vegetable Crisps

new

33

one

Count on Us Chilli Prawns with Sweet Chilli Dip

137

Count on Us Salt and Vinegar Crisps

89

Count on Us Sour Cream and Chive Crisps

91

Guilt Free Snacking Sour Cream and Chilli Lentil Curls

89

Guilt Free Snacking Mini Chocolate Crispies

131

Guilt Free Snacking Mini Jaffa Cakes

124

Guilt Free Snacking White Chocolate Biscuit Bites

126

Eat Well Fruit and Nut Bar

149

Eat Well Cherry and Cocoa Chunky Bar

142

Eat Well Apple Crisps

104

one

Eat Well Baked Not Fried Sour Cream and Red Pepper Sweet Potato Snacks

102

Eat Well Lightly Salted Air Popped Corn

86

Eat Well Berries and Coconut Super Seeds

132

Eat Well 3 Seeded Oatcakes

173

About Our Range

Our count on us range has been specially developed to be low in fat (less than 3%) and calorie controlled - allowing you to enjoy great taste without the guilt!

In order to lose weight, you need to eat fewer calories than you use. Foods that are higher in fats and sugar tend to contain a lot of calories. This range has been developed to help people who are trying to lose weight sensibly, offering a variety of great tasting products to choose from that are both low in fat (less than 3g per 100g) and calorie controlled.

It can sometimes be a struggle finding foods that can be included as part of a reduced calorie diet but our count on us range includes an assortment of foods from prepared meals, to desserts to food on the go.

Click here to find your nearest Marks and Spencer store.

How can I lose weight?

count on us meal

It is important to lose weight gradually, no more than 0.5kg-1 kg a week, through reducing the energy you get from food (calories) and increasing the amount of energy you use. Reducing your energy intake to around 1500 calories a day should help you to lose weight sensibly (or 2000 calories for a man) but this depends on many factors such as starting weight, height and age. For an estimate of how many calories you need use your diet plan. It's important to monitor and control your calorie intake because the simple fact is that if you eat too many calories, from any food, you won't lose weight.

Our count on us range is calorie controlled with all main meals having less than 400 calories.

But remember the best way to maintain your ideal weight is through adopting a healthy lifestyle; being active and eating a healthy balanced diet.

What can I eat at meal times?

It might seem like being on a weight loss diet means giving up your favourite dinner time meals and desserts - but this doesn't have to be the case. Here are some examples of how you can easily swap and save calories:

Standard M&S productCount on us product
Chicken Arrabbiata (528 kcal)COU Chicken Arrabbiata (396 kcal)
Beef Pasta Melt (603 kcal)COU Beef Ragu (378 kcal)
King Prawn Alfredo (555 kcal)COU King Prawn Linguine (400 kcal)
Chicken and Broccoli Pie (480 kcal)COU Chicken Bacon and Mushroom Pie (316 kcal)
Chocolate Sundae (450 kcal)COU Skinny Chocolate Frappe (115 kcal)

count on us meal

Can I still eat treats?

The occasional treat can be included as part of a balanced diet - by denying yourself of your favourite treats you are likely to have cravings which could throw you off your good intentions by over indulging.

Our Guilt Free Snacking range let's you enjoy a treat or snack without over indulging. The range of sweet and savoury treats are portion controlled and are less than 150 kcal each. Find out more about the range here.