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

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

1 glass of smoothie
160 kcal

COU Nacho Chicken Wrap
276 kcal

1 banana
103 kcal

GFS Chocolate and Peanut Popcorn Bar
138 kcal

NEW COU Beef Ragu
378 kcal

3 heaped tbsp of steamed green veg
30 kcal

COU yogurt
80 kcal

1507 kcal
Tue

1 toasted seeded bagel with lighter cottage cheese
234 kcal

1 pear
80 kcal

RECIPE: Pea and Mint Soup
310 kcal

with 2 oat cakes
116 kcal

COU Salt and Vinegar Crisps
89 kcal

2 satsumas
34 kcal

COU Vegetable Lasagne
392 kcal

COU Chocolate Sundae
170 kcal

1425 kcal
Wed

Small bowl of sliced fruit with a COU Yogurt sprinkled with handful of sunflower seeds
201 kcal

1 toasted bagel with low fat spread
257 kcal

COU Tuna and 3 Bean Salad
320 kcal

Handful of vegetable batons & houmous
107 kcal

NEW GFS Mini Chocolate Crispies
131 kcal

NEW Chicken, Bacon and Mushroom Pie
316 kcal

2 spears of steamed broccoli
30 kcal

NEW COU Jaffa Dessert
154 kcal

1516 kcal
Thur

50g fruit and nut muesli with low fat yogurt
228 kcal

1 small glass of fresh juice
120 kcal

COU Ham Salad Sandwich
277 kcal

1 banana
103 kcal

GFS BBQ Wholegrain Snacks
126 kcal

RECIPE: Butternut squash risotto
480 kcal

1 bowl mixed salad leaves
30 kcal

COU Raspberry Panna Cotta
146 kcal

1510 kcal
Fri

1 Pot of sultana and apple porridge
270 kcal

1 banana
103 kcal

COU Chicken Fajita Salad
264 kcal

GFS White Chocolate Bites
126 kcal

Handful of dried fruit and nuts
130 kcal

1 pot of Classic fruit salad
70 kcal

COU Indian Takeaway
384 kcal

Small bowl of steamed green veg
30 kcal

COU Raspberry Mousse
92 kcal

1469 kcal
Sat

2 poached eggs on a slice of wholegrain toast
285 kcal

2 satsumas
34 kcal

RECIPE: Stuffed Pittas
270 kcal

1 apple
55 kcal

GFS Chocolate Chip Cookies
124 kcal

GFS Pretzels
109 kcal

COU Beef in Ale Gravy
242 kcal

serve with a medium jacket potato with low fat spread
307 kcal

COU yogurt
80 kcal

1506 kcal
Sun

1 Count on Us yogurt topped with handful of dried fruit
208 kcal

with 2 oat cakes
116 kcal

COU Tuna and Cucumber Sandwich
298 kcal

Handful of vegetable batons & houmous
107 kcal

1 pot EW assorted nuts
162 kcal

NEW GFS Moroccan Spiced Chickpea Shells
82 kcal

RECIPE: Fish Provencal
325 kcal

3 heaped tbsp of steamed green veg
30 kcal

Small bowl of fruit salad
100 kcal

1428 kcal
Breakfast
Lunch
Dinner
Nutrition
Mon

1 poached egg with 2 grilled tomatoes, a handful of grilled mushrooms on a piece of granary toast
244 kcal

1/2 pot of Chicken, Mushroom and Rice Soup
177 kcal

with 2 oat cakes
116 kcal

GFS Chocolate and Peanut Popcorn Bar
138 kcal

1 pear
80 kcal

RECIPE: Squash, Lentil and Bean One Pot
570 kcal

COU Rhubarb & Custard Dessert
118 kcal

1443 kcal
Tue

Pot of sultana and apple porridge
270 kcal

1 banana
103 kcal

COU Chicken Fajita Salad
264 kcal

GFS Pretzels
109 kcal

1 pot of Classic fruit salad
70 kcal

Handful of dried fruit and nuts
130 kcal

NEW COU Chicken, Spinach and Ricotta Pizza
370 kcal

1 bowl mixed salad leaves
30 kcal

COU Strawberry and Raspberry Charlotte
153 kcal

1499 kcal
Wed

2 medium grilled tomatoes on 1 slice of wholegrain toast
171 kcal

1 glass of smoothie
160 kcal

COU Ham Salad Sandwich
277 kcal

COU Sour Cream and Chive Crisps
91 kcal

Handful of vegetable batons & houmous
107 kcal

1 slice toasted fruit loaf with low fat spread
199 kcal

COU Chicken in Red Wine
252 kcal

with COU Carrot and Swede Mash
153 kcal

COU yogurt
80 kcal

1490 kcal
Thur

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

COU Turkey, Pastrami and Egg Sandwich
282 kcal

1 banana
103 kcal

GFS BBQ Wholegrain Snacks
126 kcal

COU yogurt
80 kcal

COU Vegetable Moussaka
280 kcal

3 heaped tbsp of steamed green veg
30 kcal

NEW COU Jaffa Dessert
154 kcal

2 satsumas
34 kcal

1431 kcal
Fri

Small bowl of sliced fruit with a COU Yogurt sprinkled with handful of sunflower seeds
201 kcal

1 toasted bagel with low fat spread
257 kcal

RECIPE: Stuffed Pittas
270 kcal

GFS Fruity Popcorn Bar
95 kcal

Handful of dried fruit and nuts
130 kcal

NEW COU King Prawn Linguine
400 kcal

2 spears of steamed broccoli
30 kcal

Small bowl of stewed fruit topped with low fat yogurt
158 kcal

1541 kcal
Sat

1 toasted seeded bagel with lighter cottage cheese
234 kcal

1 small glass of fresh juice
120 kcal

COU Chicken, Tomato and Basil Sandwich
289 kcal

Handful of vegetable batons & houmous
107 kcal

COU yogurt
80 kcal

1 banana
103 kcal

COU Chilli Con Carne
400 kcal

1 bowl mixed salad leaves
30 kcal

COU Chocolate Frappe
115 kcal

1478 kcal
Sun

1 COU yogurt topped with handful of dried fruit
208 kcal

COU Spicy Chicken Toastada
384 kcal

1 pot of Classic fruit salad
70 kcal

NEW GFS Mini Chocolate Crispies
131 kcal

2 oat cakes
116 kcal

COU Cottage Pie
364 kcal

3 heaped tbsp of steamed green veg
30 kcal

COU Chocolate Sundae
170 kcal

1473 kcal
Breakfast
Lunch
Dinner
Nutrition
Mon

Pot of sultana and apple porridge
270 kcal

2 satsumas
34 kcal

COU Tuna and 3 Bean Salad
320 kcal

GFS BBQ Wholegrain Snacks
126 kcal

1 banana
103 kcal

Handful of vegetable batons & houmous
107 kcal

COU Wok Fried Beef, Chilli and Ginger Noodles
322 kcal

3 heaped tbsp of steamed curly kale
30 kcal

Small bowl of stewed fruit topped with low fat yogurt
158 kcal

1470 kcal
Tue

1 toasted seeded bagel with lighter cottage cheese
234 kcal

1 glass of smoothie
160 kcal

1/2 pot Spicy Lentil Soup
150 kcal

with 1 seeded roll with low fat spread
256 kcal

NEW GFS Mini Chocolate Crispies
131 kcal

Handful of vegetable sticks
30 kcal

NEW COU Rosti Topped Shepherd's Pie
266 kcal

with COU Cauliflower Cheese
106 kcal

COU Raspberry Panna Cotta
146 kcal

1479 kcal
Wed

2 poached eggs on a slice of wholegrain toast
285 kcal

1 apple
55 kcal

COU Chicken, Tomato and Basil Sandwich
289 kcal

COU yogurt
80 kcal

COU Salt and Vinegar Crisps
89 kcal

1 pot of Classic fruit salad
70 kcal

RECIPE: Butternut squash risotto
480 kcal

1 bowl mixed salad leaves
30 kcal

COU Chocolate Frappe
115 kcal

1493 kcal
Thur

50g fruit and nut muesli with low fat yogurt
228 kcal

with 2 oat cakes
116 kcal

COU Ham Salad Sandwich
277 kcal

1 apple
55 kcal

1 slice toasted fruit loaf with low fat spread
199 kcal

GFS Chocolate and Peanut Popcorn Bar
138 kcal

COU Macaroni Cheese
338 kcal

1 bowl mixed salad leaves
30 kcal

COU Chocolate Muffin Dessert
155 kcal

1536 kcal
Fri

1 COU yogurt topped with handful of dried fruit
208 kcal

1 toasted bagel with low fat spread
257 kcal

RECIPE: Pea and Mint Soup
310 kcal

with 2 oat cakes
116 kcal

Handful of vegetable batons & houmous
107 kcal

COU Chicken Tikka Masala
400 kcal

3 heaped tbsp of steamed curly kale
30 kcal

GFS Chocolate and Peanut Popcorn Bar
138 kcal

1566 kcal
Sat

1 poached egg with 2 grilled tomatoes, a handful of grilled mushrooms on a piece of granary toast
244 kcal

COU Tuna and Cucumber Sandwich
298 kcal

Handful of dried fruit and nuts
130 kcal

1 apple
55 kcal

1 banana
103 kcal

GFS Salted Popped Potato Chips
99 kcal

RECIPE: Spanish Style Chicken with Cannellini Beans
385 kcal

COU Strawberry Velvet Ripple
132 kcal

1446 kcal
Sun

50g fruit and nut muesli with low fat yogurt
228 kcal

1 small glass of fresh juice
66 kcal

RECIPE: Smoked Trout Salad
360 kcal

COU yogurt
80 kcal

1 pear
80 kcal

GFS White Chocolate Bites
126 kcal

NEW Chicken, Bacon and Mushroom Pie
316 kcal

2 spears of steamed broccoli
30 kcal

NEW COU Jaffa Dessert
154 kcal

1440 kcal
Breakfast
Lunch
Dinner
Nutrition
Mon

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

COU Chicken Fajita Salad
264 kcal

1 pot of Classic fruit salad
70 kcal

GFS Pretzels
109 kcal

GFS Fruity Popcorn Bar
95 kcal

NEW COU Chicken Arrabiatta
396 kcal

3 heaped tbsp of steamed vegetables
30 kcal

COU Chocolate Frappe
115 kcal

1421 kcal
Tue

2 medium grilled tomatoes on 1 slice of wholegrain toast
171 kcal

1 banana
103 kcal

1/2 pot Tomato and Basil Soup
114 kcal

with 1 seeded roll with low fat spread
256 kcal

Handful of vegetable batons & houmous
107 kcal

GFS BBQ Wholegrain Snacks
126 kcal

COU Chilli with Wedges
365 kcal

1 bowl mixed salad leaves
30 kcal

Small bowl of stewed fruit topped with low fat yogurt
158 kcal

1430 kcal
Wed

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

1 toasted seeded bagel with lighter cottage cheese
234 kcal

COU Turkey, Pastrami and Egg Sandwich
282 kcal

GFS Mini Jaffa Cakes
125 kcal

1 banana
103 kcal

Handful of dried fruit and nuts
130 kcal

COU Fish Pie
332 kcal

3 heaped tbsp of steamed curly kale
30 kcal

COU Lemon Mousse
92 kcal

1529 kcal
Thur

2 poached eggs on a slice of wholegrain toast
285 kcal

1 banana
103 kcal

RECIPE: Stuffed Pittas
270 kcal

1 pear
80 kcal

COU yogurt
80 kcal

GFS Chocolate and Peanut Popcorn Bar
138 kcal

RECIPE: Vegetable Curry with Pineapple
310 kcal

2 spears of steamed broccoli
30 kcal

COU Strawberry Velvet Ripple
132 kcal

1428 kcal
Fri

50g fruit and nut muesli with low fat yogurt
228 kcal

2 satsumas
34 kcal

COU Ham Salad Sandwich
277 kcal

GFS Pretzels
109 kcal

Handful of vegetable batons & houmous
107 kcal

1 pot EW assorted nuts
162 kcal

COU Four Cheese Ravioli
352 kcal

3 heaped tbsp of steamed curly kale
30 kcal

GFS Chocolate Chip Cookies
124 kcal

COU yogurt
80 kcal

1503 kcal
Sat

1 poached egg with 2 grilled tomatoes, a handful of grilled mushrooms on a piece of granary toast
244 kcal

1 small glass of fresh juice
120 kcal

COU Tuna and 3 Bean Salad
320 kcal

NEW GFS Moroccan Spiced Chickpea Shells
82 kcal

1 banana
103 kcal

NEW GFS Mini Chocolate Crispies
131 kcal

Handful of vegetable sticks
30 kcal

RECIPE: Thai Green Curry with Chicken and Vegetables
325 kcal

COU Strawberry and Raspberry Charlotte
153 kcal

1508 kcal
Sun

1 Count on Us yogurt topped with handful of dried fruit
208 kcal

NEW COU Rosti Topped Shepherd's Pie
266 kcal

GFS BBQ Wholegrain Snacks
126 kcal

1 pear
80 kcal

1 slice Toasted fruit loaf with low fat spread
199 kcal

NEW COU King Prawn Linguine
400 kcal

3 heaped tbsp of steamed green vegetables
30 kcal

COU Chocolate Sundae
170 kcal

1479 kcal