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Health and Nutrition

M&S Health & Nutrition

Fuller Longer

Fuller Longer

Fuller Longer

4 week menu planner

About Fuller Longer

If you’re planning a fresh start with food, or just looking to eat more nutritiously, then our Fuller Longer plan could help you get started. Exclusive to M&S, the Fuller Longer range was launched in January 2010. It was developed with expert advice from scientists at the Rowett Institute of Nutrition and Health at the University of Aberdeen, renowned for its ground-breaking research on effective weight-loss.

All products in the range are full of protein and can be included as part of a weight loss or weight maintenance diet. We’ve created some easy and delicious meal planners to help you get started and keep you eating nutritiously for as long as you want. We think you’ll enjoy it for a long time!

Over the past couple of years, we've carried out independent diet trials in overweight women and men who have been following a Fuller Longer meal plan for at least 4 weeks. These results have not yet been published, and we have more research underway, but the results so far look promising. To find out more, please visit the Rowett Institute of Nutrition & Health website here.

Although all products in the range are rich in protein, the Fuller Longer meal plan is not a low carbohydrate diet. Instead it is a high protein, moderate carbohydrate menu. All meals provide carbohydrate from various sources such as beans, pulses and vegetables. Our meal planners encourage people to eat at least 5 portions of vegetables - in fact the majority of the meals and salads each provide at least one portion of vegetables.

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Getting started - Do I need to lose weight?

Apart from the physical boost that shifting a few pounds can give, there are far more compelling health reasons for embarking on a weight loss plan. Being overweight can increase risk of diseases such as heart disease and diabetes but more importantly it may just leave you feeling not good about yourself as your clothes don't fit like they used to. Studies show that losing just 10% of your body weight can reduce your health risks. But before you start on a diet it is worth just checking if you need to lose weight. There are a number of ways that you can do this but two quick ways are to work out your Body Mass Index (BMI) and/or check your waist size.

Losing weight sensibly

Losing weight is all about energy balance - taking in fewer calories than we use. For sensible sustained weight loss we would suggest 1500 calories a day for women and around 2000 for men. Of course this depends on many factors such as starting weight, height and age. 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. For an estimate of how many calories you need use your diet plan.

The Fuller Longer meal planner

4 week meal plan

The meal planner is based around 1200 calories and is designed to be flexible, so adapt it to suit your requirements. To assess how many calories you need try the my diet plan tool. The days of the week don't need to be stuck to rigidly, and you can swap meals around, providing you stick within your calorie limits.

  • All is not lost if you don't have time to make one of the high protein breakfasts. It's more important that you eat something than skip breakfast altogether. Here are some lower protein but quick breakfast suggestions:
    - 40g of unsweetened fruit and bran or luxury fruit and nut muesli or pomegranate granola or wheat biscuits or porridge with 150g of low fat natural yogurt or 125mls of semi-skimmed (or skimmed) milk
  • Make sure you eat at least 5 portions of fruit and vegetables a day. Most of the prepared meals and salad provide at least one portion but you should add others throughout the day. The menu planners include some suggestions.
  • Calories are listed alongside the foods in the planner so that you can add up how many you have had over a day. You may not feel the need to add snacks, but we've included foods for you to 'spend' your extra calories on.
  • Allowing yourself a small indulgence now and then might just help you stick to the plan so we've made some suggestions below, but don't overdo it!

If you do need to snack healthy or indulgent, then why not include something from our Guilt Free Snacking. Don't forget to include these within your daily calorie allowance!