M&S Healthy Eating Menu Planner Low Fat
Breakfast
Lunch
Dinner
Nutrition
Mon

40g Fruit and Nut muesli with 250g low fat yogurt sprinkled with sunflower seeds
376 kcal

BFY Chilli Beef and Cheese Wrap
351 kcal

1 apple
55 kcal

NEW BFY Peri Peri Chicken with Potato Wedges
426 kcal

3 heaped tbsp of steamed green veg
30 kcal

1238 kcal
Tue

2 poached eggs on 2 slices of seeded bread with low fat spread
1 small glass of orange juice
409 kcal

BFY Pulled Pork Soup
158 kcal

1 banana
103 kcal

Handful of vegetable batons & houmous
107 kcal

RECIPE: Roasted Salmon with Horseradish Crust
269 kcal

serve with 80g skin-on mashed potato made with low fat spread
85 kcal

1131 kcal
Wed

2 grilled reduced fat sausages 1 grilled tomato, 4 grilled mushrooms, 2 slices of wholegrain toast
408 kcal

BFY Turkey, Pastrami and Emmental Flatbread
291 kcal

1 pear
80 kcal

NEW BFY Spanish Pot Roast Chicken
447 kcal

3 heaped tbsp of steamed green veg
30 kcal

1256 kcal
Thur

3 slices of grilled bacon (fat trimmed) on a toasted wholemeal pitta with 1 large tomato
380 kcal

RECIPE: Handful mixed salad, topped with orange segments, 1/2 pack EW just add chicken slices, 1 tbsp olive oil and 50g cous cous, cooked
285 kcal

1 banana
103 kcal

BFY Chicken and Prawn Paella
421 kcal

3 tbsp steamed curly kale
30 kcal

1219 kcal
Fri

200g baked beans with 1 slice of seeded bread
317 kcal

NEW BFY Tikka Chicken and Rice Salad
326 kcal

1 apple
55 kcal

Handful of vegetable batons
30 kcal

NEW BFY Chicken Jalfrezi
380 kcal

2 spears of steamed broccoli
30 kcal

1138 kcal
Sat

40g Fruit and Nut muesli with 250g low fat yogurt sprinkled with sunflower seeds
376 kcal

NEW BFY Chicken & Chickepea Dahl
442 kcal

RECIPE: Butterbean Tataouille with Baked Eggs
347 kcal

1165 kcal
Sun

Scrambled eggs (2 large eggs) on a toasted wholemeal bagel
404 kcal

1 small orange juice
50 kcal

BFY Minced beeg and barley broth
218 kcal

1 pear
80 kcal

Handful of vegetable batons
30 kcal

NEW BFY Naked Burger with wedges
386 kcal

3 heaped tbsp of steamed green veg
30 kcal

1198 kcal
Breakfast
Lunch
Dinner
Nutrition
Mon

200g baked beans with 1 slice of seeded bread
317 kcal

BFY Chilli Beef and Cheese Wrap
351 kcal

Handful of vegetable batons & houmous
107 kcal

1 apple
55 kcal

RECIPE: Chicken and Bean Cassoulet
438 kcal

with 1 bowl mixed salad leaves
30 kcal

1268 kcal
Tue

Scrambled eggs (2 large eggs) on a toasted wholemeal bagel
404 kcal

NEW BFY Chilli Con Carne with Rice
367 kcal

1 banana
103 kcal

NEW BFY Butternut squash amd mushroom bake
339 kcal

3 heaped tbsp of steamed green veg
30 kcal

1243 kcal
Wed

40g Fruit and Nut muesli with 250g low fat yogurt sprinkled with sunflower seeds
376 kcal

RECIPE: Chinese Chicken Broth
220 kcal

1 pear
80 kcal

Handful of vegetable batons & houmous
107 kcal

BFY Salmon Hotpot
348 kcal

3 tbsp steamed curly kale
30 kcal

1161 kcal
Thur

3 slices of grilled bacon (fat trimmed) on a toasted wholemeal pitta with 1 large tomato
380 kcal

NEW BFY Super Wholefood Salad
371 kcal

NEW BFY Smoky BBQ Pulled Pork with wedges
472 kcal

1223 kcal
Fri

40g Fruit and Nut muesli with 250g low fat yogurt sprinkled with sunflower seeds
376 kcal

RECIPE: Cod with lettuce, pepper and miso mash
290 kcal

Handful of vegetable batons & houmous
107 kcal

1 apple
55 kcal

BFY Venison Meatballs
362 kcal

3 heaped tbsp of steamed green veg
30 kcal

1220 kcal
Sat

2 poached eggs on 2 slices of seeded bread with low fat spread
1 small glass of orange juice
409 kcal

BFY Jerk Chicken Soup
193 kcal

1 pear
80 kcal

NEW BFY Creamy Salmon Pasta
511 kcal

1 bowl of mixed salad leaves
30 kcal

1223 kcal
Sun

2 grilled reduced fat sausages 1 grilled tomato, 4 grilled mushrooms, 2 slices of wholegrain toast
408 kcal

BFY Chicken Pesto Flatbread
318 kcal

Handful of vegetable batons
30 kcal

BFY Beef Rendang
389 kcal

1145 kcal
Breakfast
Lunch
Dinner
Nutrition
Mon

40g Fruit and Nut muesli with 250g low fat yogurt sprinkled with sunflower seeds
376 kcal

1 small orange juice
50 kcal

BFY Turkey, Pastrami and Emmental Flatbread
291 kcal

1 pear
80 kcal

RECIPE: Salmon and mixed bean salsa
421 kcal

2 spears of steamed broccoli
30 kcal

1248 kcal
Tue

2 poached eggs on 2 slices of seeded bread with low fat spread
1 small glass of orange juice
409 kcal

BFY Jerk Style Chicken Wrap
300 kcal

Handful of vegetable batons
30 kcal

1 apple
55 kcal

NEW BFY Fish Kedgeree
404 kcal

3 heaped tbsp of steamed green veg
30 kcal

1228 kcal
Wed

40g Fruit and Nut muesli with 250g low fat yogurt sprinkled with sunflower seeds
376 kcal

NEW BFY Chicken & Chickepea Dahl
442 kcal

1 apple
55 kcal

BFY Teriyaki Chicken Noodles
359 kcal

1 bowl mixed salad leaves
30 kcal

1262 kcal
Thur

3 slices of grilled bacon (fat trimmed) on a toasted wholemeal pitta with 1 large tomato
380 kcal

RECIPE: handful of mixed salad, 1/2 pack EW just add chicken slices, 1 tbsp olive oil and 50g cous cous, cooked
285 kcal

1 banana
103 kcal

RECIPE: Butterbean Tataouille with Baked Eggs
347 kcal

1115 kcal
Fri

2 grilled reduced fat sausages, 1 grilled tomato, 4 grilled mushrooms, 2 slices of wholegrain toast
408 kcal

BFY King Prawn and Rice Salad
236 kcal

1 pear
80 kcal

BFY Roasted Beef Meatballs
380 kcal

3 heaped tbsp of steamed green veg
30 kcal

1134 kcal
Sat

200g baked beans with 1 slice of seeded bread
317 kcal

RECIPE: Sticky Pork Kebabs with Apricots
246 kcal

Handful of vegetable batons & houmous
107 kcal

1 banana
103 kcal

NEW BFY Keralan Chicken Curry
304 kcal

3 heaped tbsp of steamed green veg
30 kcal

1107 kcal
Sun

Scrambled eggs (2 large eggs) on a toasted wholemeal bagel
404 kcal

1 small orange juice
50 kcal

BFY Chilli Beef and Cheese Wrap
351 kcal

Handful of vegetable batons
30 kcal

NEW BFY Salt and Vinegar Crusted Cod
318 kcal

2 spears of steamed broccoli
30 kcal

1183 kcal
Breakfast
Lunch
Dinner
Nutrition
Mon

2 grilled reduced fat sausages, 1 grilled tomato, 4 grilled mushrooms, 2 slices of wholegrain toast
408 kcal

1 small orange juice
50 kcal

BFY Pulled Pork Soup
158 kcal

1 banana
103 kcal

NEW BFY Malaysian Chicken Satay
377 kcal

3 heaped tbsp of steamed green veg
30 kcal

1126 kcal
Tue

2 poached eggs on 2 slices of seeded bread with low fat spread
1 small glass of orange juice
409 kcal

RECIPE: Chinese Chicken Broth
220 kcal

Handful of vegetable batons & houmous
107 kcal

1 banana
103 kcal

NEW BFY Indonesian Cod Chowder
235 kcal

2 spears of steamed broccoli
30 kcal

1104 kcal
Wed

40g Fruit and Nut muesli with 250g low fat yogurt sprinkled with sunflower seeds
376 kcal

BFY Turkey, Pastrami and Emmental Flatbread
291 kcal

Handful of vegetable batons
30 kcal

1 pear
80 kcal

RECIPE: Chicken and Bean Cassoulet
438 kcal

1 bowl mixed salad leaves
30 kcal

1245 kcal
Thur

Scrambled eggs (2 large eggs) on a toasted wholemeal bagel
404 kcal

1 pear
80 kcal

BFY Chicken Pesto Flatbread
318 kcal

1 apple
55 kcal

BFY Beef Strogonoff
380 kcal

3 heaped tbsp of steamed green veg
30 kcal

1267 kcal
Fri

200g baked beans with 1 slice of seeded bread
317 kcal

NEW BFY Chilli Con Carne with Rice
367 kcal

Handful of vegetable batons & houmous
107 kcal

RECIPE: Roasted Salmon with Horseradish Crust
269 kcal

serve with 80g skin-on mashed potato made with low fat spread
85 kcal

1145 kcal
Sat

40g Fruit and Nut muesli with 250g low fat yogurt sprinkled with sunflower seeds
376 kcal

NEW BFY Chicken & Chickepea Dahl
442 kcal

NEW BFY Chicken Jalfrezi
380 kcal

2 spears of steamed broccoli
30 kcal

1228 kcal
Sun

3 slices of grilled bacon (fat trimmed) on a toasted wholemeal pitta with 1 large tomato
380 kcal

RECIPE: Cod with lettuce, pepper and miso mash
290 kcal

1 pear
80 kcal

BFY Steak Pie with Mash
391 kcal

3 heaped tbsp of steamed green veg
30 kcal

1171 kcal