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

Fruit & fibre muesli topped with low fat yogurt
246 kcal

1 glass of fresh juice
100 kcal

1 Vietnamese Style Marinated Pork Salad Bites
154 kcal

1 Super Nutty Wholefood Salad
299 kcal

1 GFS Chocolate and Pecan Popcorn bar
138 kcal

1 pot of Pineapple jelly
95 kcal

1 Roasted Pork in Apple & Cider Gravy with 3 tbsp steamed greens
394 kcal

1 GFS Mini Chocolate crispies
131 kcal

1 Classic Fruit Salad
75 kcal

1 Low Fat Yogurt
115 kcal

1 wholemeal pitta with 25g lighter cottage cheese
175 kcal

1 GFS Moroccan Spiced Chickpea Shells
82 kcal

2004 kcal
Tue

1 toasted Seeded Bagel lightly spread with Cottage Cheese with Pineapple
265 kcal

1 glass of a smoothie
175 kcal

RECIPE: Pea and Mint Soup with a toasted wholemeal pitta, cut into strips
465 kcal

1 banana
103 kcal

1/2 pack Black bean and Lentil Chilli
280 kcal

1 Low Fat Natural Yogurt sprinkled with sesame seeds
210 kcal

A handful of Dried Fruit and Nuts
135 kcal

1 toasted Hot Cross Bun with reduced fat spread
264 kcal

1900 kcal
Wed

Spelt & Fruit Muesli with semi-skimmed milk
200 kcal

1 banana
103 kcal

1 Hoisin Duck Wrap
429 kcal

1 GFS Smokey Bacon Lentil Tubes
87 kcal

1 Reduced Fat Houmous and Carrot Dipper
155 kcal

1 Lightly Dusted Chicken Breast Fillet served with boiled potatoes and 3 tbsp steamed greens
329 kcal

1 pot Extremely Fruity Low Fat Yogurt
131 kcal

1 slice toasted Fruit Loaf with low fat spread
199 kcal

1 Classic Fruit Salad
75 kcal

1 GFS Chocolate Chip Cookies
124 kcal

Handful of cashew nuts
146 kcal

1978 kcal
Thur

1 Pot of sultana and apple porridge
270 kcal

1 sliced apple
55 kcal

1/2 pot Country Vegetable Soup with 1 Wholemeal Submarine Roll with reduced fat spread
430 kcal

1 pack Cheese Triangles
128 kcal

RECIPE: Chicken and mixed bean cassoulet
405 kcal

Sliced mixed fruit topped with low fat yogurt
230 kcal

Celery and carrot batons
40 kcal

1 Teryaki Beef Salad Bites
189 kcal

Handful of mixed nuts
255 kcal

2002 kcal
Fri

4 grilled tomatoes on 2 slices toasted Champion Loaf with reduced fat spread
395 kcal

1 glass of fresh juice
100 kcal

RECIPE: Warm kale salad with trout
513 kcal

1 GFS Smokey Bacon Lentil Tubes
90 kcal

Snack bag of Seedless Grapes
85 kcal

RECIPE: 1/2 pack ratatouille served with 2 grilled Reduced Fat Sausages served with 1/2 pack cooked Microwavable Wholegrain Rice
440 kcal

1 Low Fat fruit Yogurt
115 kcal

Handful of dried fruit and nuts
135 kcal

1 banana
103 kcal

1976 kcal
Sat

1 toasted Wholemeal bagel with reduced fat cream cheese
245 kcal

1 bowl of fruit salad
120 kcal

1 Fish Sushi Selection
245 kcal

1 GFS Fruity Popcorn Bar
95 kcal

A handful of soft apricots
90 kcal

1 apple
55 kcal

RECIPE: 1 Salmon fishcake served with 3 tbsp steamed greens and small portion of mashed potato made with low fat spread
372 kcal

1 pot of Raspberry Jelly
115 kcal

1 GFS Mini White Chocolate Biscuit Bites
125 kcal

1 Low fat fruit yogurt topped with a handful of mixed nuts
380 kcal

2 crisp breads with reduced fat houmous
101 kcal

1943 kcal
Sun

RECIPE: Granola Breakfast Sundae
244 kcal

1 glass of fresh Juice
160 kcal

1 wholemeal pitta filled with mixed salad and 2 slices breaded ham
250 kcal

1 pot of Fruit Salad
120 kcal

1 GFS Sea Salt & Balsamic Vinegar Lentil Curls
85 kcal

1 Low Fat Yogurt
130 kcal

RECIPE: 1 fillet of smoked mackerel, boiled new potatoes and 3 tbsp steamed mixed greens
350 kcal

1 GFS Chocolate Chip Cookies
124 kcal

A small bowl of stewed fruit topped with low fat yogurt
158 kcal

Handful of dried fruit and nuts
135 kcal

GFS Pretzels
109 kcal

1 banana
103 kcal

Handful of vegetable batons & houmous
107 kcal

2075 kcal
Breakfast
Lunch
Dinner
Snacks
Nutrition
Mon

1 toasted Wholemeal bagel with 30g reduced fat cream cheese
245 kcal

1 glass of a smoothie
175 kcal

1 Beetroot, Goats Cheese and Lentil Salad
328 kcal

1 Fruit Salad
120 kcal

GFS Sea Salt & Balsamic Vinegar Lentil curls
85 kcal

1 Seeded haddock fillet with 1 Roasted Aubergine with Herby Grains
300 kcal

Extremely Fruity Low Fat Yogurt
130 kcal

Handful of mixed nuts
255 kcal

2 crisp breads with reduced fat houmous
101 kcal

2045 kcal
Tue

Fruit and Nut Muesli with semi-skimmed milk topped with 1 sliced banana
303 kcal

1 glass of fresh juice
100 kcal

RECIPE: Hot Smoked Salmon Nicoise Salad
505 kcal

1 pear
80 kcal

Reduced fat houmous and carrot dipper
155 kcal

Salt and Pepper Pretzels
120 kcal

1 Fruity Chicken Curry served with 3 tbsp steamed greens
283 kcal

1 Low fat fruit yogurt
135 kcal

Handful of dried fruit and nuts
135 kcal

GFS Mini White Chocolate Biscuit Bites
125 kcal

1 apple
55 kcal

2000 kcal
Wed

2 poached eggs on 1 slice toasted Super Seeded Loaf with reduced fat spread
374 kcal

1 Mexican Bean Salad with Guacamole Dip
331 kcal

1 pear
80 kcal

1 GFS BBQ Wholegrain Snacks
126 kcal

RECIPE: Turkey Chilli with beans and brown rice
325 kcal

A small bowl of stewed fruit topped with low fat yogurt
158 kcal

1 banana
103 kcal

1 Low fat yogurt
130 kcal

1 slice toasted fruit loaf with low fat spread
199 kcal

GFS Mini Jaffa Cakes
125 kcal

1951 kcal
Thur

Porridge oats with semi-skimmed milk topped with a handful of chopped fruit
287 kcal

Falafal and herby bulgar wheat salad
420 kcal

1 apple
49 kcal

Low fat natural yogurt sprinkled with sesame seeds
210 kcal

RECIPE: Rainbow Prawn Stir Fry served with 1 bowl mixed salad leaves
324 kcal

1 GFS Fruity popcorn bar
95 kcal

1 GFS Chocolate and Pecan Popcorn bar
138 kcal

Celery and carrot batons with reduced fat houmous
91 kcal

Lightly salted pretzel sticks
120 kcal

1 peach
35 kcal

1980 kcal
Fri

Fruit & fibre muesli with low fat yogurt
246 kcal

1 glass of fresh Juice
120 kcal

1 Morroccan Spiced Butternut and Cous Cous Salad
354 kcal

1 GFS Sour cream and lentil curls
89 kcal

1 toasted Hot Cross Bun
210 kcal

1 pot of Fruit Salad
120 kcal

RECIPE: 1 skinless chicken breast (sliced) stir fried with 1/2 pack stir fry vegetables, sweet chilli sauce and 1 nest of noodles
426 kcal

Extremely Fruity Low Fat Yogurt
130 kcal

1 banana
103 kcal

1 wholemeal pitta with lighter cottage cheese
175 kcal

1973 kcal
Sat

4 grilled tomatoes on 2 slices toasted Campion Loaf with reduced fat spread
395 kcal

1 glass of fresh juice
120 kcal

1/2 pot Spicy Lentil Soup with 1 seeded roll
265 kcal

1 GFS Mini Chocolate Crispies
131 kcal

Handful of vegetable sticks
30 kcal

RECIPE: Seafood Paella served with 1 bowl mixed salad leaves
630 kcal

Handful of dried fruit and nuts
130 kcal

2 oat cakes and reduced fat houmous
167 kcal

1 banana
103 kcal

1971 kcal
Sun

1 pot of golden syrup porridge topped with 1 sliced banana
364 kcal

1 glass of smoothie
175 kcal

1 Sushi Snack Pack
140 kcal

1 pot of Quinoa and Edamame Bean Salad
142 kcal

1 GFS Salted Popped Chips
99 kcal

1 slice Toasted fruit loaf with low fat spread
199 kcal

1 Mash Potato topped cottage pie served with 3tbsp steamed peas and baby carrots
303 kcal

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

1 Classic Fruit Salad
75 kcal

2 crisp breads with reduced fat houmous
101 kcal

1 GFS Strawberry and white chocolate popcorn
118 kcal

1 Low Fat Yogurt
115 kcal

1989 kcal
Breakfast
Lunch
Dinner
Snacks
Nutrition
Mon

1 Pot of sultana and apple porridge
270 kcal

2 slices of pineapple
49 kcal

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

1 GFS BBQ Wholegrain Snacks
126 kcal

1 Vietnamese Style Marinated Pork Salad Bites
154 kcal

RECIPE: 10 Minute Thai Curry
305 kcal

Low Fat Natural Yogurt sprinkled with flaked almonds
260 kcal

Handful of dried fruit and nuts
130 kcal

1 GFS Fruity popcorn bar
95 kcal

Reduced Fat Houmous and Carrot Dipper
155 kcal

1 GFS Pretzels
109 kcal

1 banana
103 kcal

2049 kcal
Tue

Small bowl of sliced fruit with low fat yogurt sprinkled with handful of sunflower seeds
201 kcal

1 slice of toasted Soft Granary bread with reduced fat spread and Apricot Conserve
192 kcal

Falafal and Herby Bulgar Wheat Salad
386 kcal

1 pear
80 kcal

1 pack of EW cheese triangles
128 kcal

1 Seeded Haddock Fillet with steamed tenderstem broccoli and mashed potato (with skins on) made with reduced fat spread
444 kcal

2 squares of dark chocolate
141 kcal

2 crisp breads lightly spread with Cottage Cheese with Pineapple
83 kcal

Handful of dried fruit and nuts
130 kcal

1 GFS Chocolate and Peanut Popcorn Bar
138 kcal

1923 kcal
Wed

2 poached eggs on a slice of wholegrain toast
285 kcal

1 glass of fresh juice
120 kcal

1 Roast Chicken Salad Sandwich
440 kcal

1 pot of fruit salad
120 kcal

1 pack GFS Smokey Bacon Lentil Tubes
90 kcal

RECIPE: 1/2 pack Roasted Butternut with Spinach and Parmesan served with boiled potatoes and 3 tbsp steamed greens
329 kcal

1 pot of Low fat fruit yogurt
135 kcal

1 bag of Seedless Grapes
85 kcal

1 Reduced Fat Houmous and Carrot Dipper
155 kcal

1 toasted Wholemeal bagel with reduced fat spread
269 kcal

2028 kcal
Thur

4 grilled tomatoes on 2 slices toasted Super Seeded Loaf with reduced fat spread
395 kcal

2 satsumas
34 kcal

RECIPE: Stuffed Pittas
270 kcal

1 banana
103 kcal

1 pear
80 kcal

1 GFS Pretzels
109 kcal

RECIPE: 1/2 pack ratatouille served with 2 grilled Reduced Fat Sausages served with 1/2 pack cooked Microwavable Wholegrain Rice
440 kcal

1 pot Extremely Fruity Low Fat Layered Yogurt
130 kcal

1 Hot Cross Bun with reduced fat spread
264 kcal

1 GFS Mini Chocolate Crispies
131 kcal

1956 kcal
Fri

Porridge oats with semi-skimmed milk with a handful of fresh fruit
287 kcal

1 glass of fresh juice
120 kcal

1 pot Fusilli Pasta with Tomatoes, Spinach and Pine kernals
340 kcal

1 bag of GFS Mini Jaffa Cakes
125 kcal

1 GFS Pretzels
109 kcal

1 apple
49 kcal

RECIPE: Curried Sweet Potato Frittata served with 1/2 pack of Giant couscous & Wheatberries with Roasted Butternut Squash
380 kcal

1 GFS Chocolate Chip Cookies
124 kcal

1 Low Fat fruit Yogurt
135 kcal

1 Classic Fruit Salad
75 kcal

A handful of mixed nuts
255 kcal

Celery and carrot batons
40 kcal

2039 kcal
Sat

1 grilled kipper with handful of roasted cherry tomatoes with 2 slices toasted Super Seeded Loaf
625 kcal

1/2 pot Country Vegetable Soup with 1 Wholemeal Submarine Roll with reduced fat spread
430 kcal

GFS Smokey Bacon Lentil Tubes
87 kcal

RECIPE: Rosti topped salmon pie
416 kcal

1 pot of Fruit Salad
120 kcal

2 crisp breads with reduced fat houmous
101 kcal

GFS Mini Jaffa Cakes
125 kcal

1 pear
80 kcal

1984 kcal
Sun

1 toasted Wholemeal bagel with reduced fat cream cheese
245 kcal

1 glass of fresh juice
120 kcal

1 Wholemeal pitta bread filled with mixed salad and roast chicken
250 kcal

1 pot of Fruit Salad
120 kcal

1 GFS Sea Salt & Balsamic Vinegar Lentil Curls
85 kcal

1 Low Fat fruit Yogurt
130 kcal

1 Roasted Pork in Apple & Cider Gravy served with 3 tbsp steamed greens
391 kcal

1 pot of Raspberry Jelly
115 kcal

Handful of dried fruit and nuts
135 kcal

1 GFS Mini White Chocolate Biscuit Bites
125 kcal

1 banana
103

GFS Pretzels
109 kcal

1931 kcal
Breakfast
Lunch
Dinner
Snacks
Nutrition
Mon

Fruit & Fibre Muesli topped with low fat yogurt
246 kcal

1 glass of fresh juice
120 kcal

1/2 pot Tomato and Borlotti Bean Soup
138 kcal

with 1 seeded roll
215 kcal

GFS Chocolate and Pecan Popcorn bar
138 kcal

1 pot of Pineapple jelly
95 kcal

RECIPE: 1 skinless chicken breast (sliced) stir fried with 1/2 pack stir fry vegetables, sweet chilli sauce and 1 nest of noodles
426 kcal

Small bowl of fruit salad
100 kcal

GFS Mini Chocolate crispies
131 kcal

Low Fat Yogurt
115 kcal

1 wholemeal pitta
155 kcal

with 25g lighter cottage cheese
20 kcal

GFS Moroccan Spiced Chickpea Shells
82 kcal

1981 kcal
Tue

1 toasted Seeded Bagel lightly spread with Cottage Cheese with Pineapple
265 kcal

1 glass of smoothie
175 kcal

1 Poached Salmon and Watercress Sandwich
388 kcal

1 GFS Sour cream and lentil curls
89 kcal

1 banana
103 kcal

1/2 pack Black bean and Lentil Chilli with 75g cooked wild rice
280 kcal

Low Fat Natural Yogurt sprinkled with sesame seeds
210 kcal

Handful of dried fruit and nuts
135 kcal

1 toasted Hot Cross Bun with reduced fat spread
264 kcal

1912 kcal
Wed

Spelt & Fruit Muesli with 125ml semi-skimmed milk
200 kcal

1 banana
103 kcal

1 Hoisin Duck Wrap
429 kcal

1 GFS Smokey Bacon Lentil Tubes
87 kcal

1 Reduced Fat Houmous and Carrot Dipper
155 kcal

RECIPE: Seabass With Caponata with small portion of mashed potato made with low fat spread and 3 tbsp steamed greens
624 kcal

1 pot Extremely Fruity Low Fat Yogurt
131 kcal

1 pot of Classic Fruit Salad
75 kcal

1 GFS Chocolate Chip Cookies
124 kcal

Handful of cashew nuts
146 kcal

2074 kcal
Thur

1 pot of golden syrup porridge
261 kcal

1 sliced apple
55 kcal

Country Vegetable Soup with 2 oat cakes
197 kcal

1 GFS Fruity Popcorn Bar
95 kcal

1 banana
103 kcal

1 pack Cheese Triangles
128 kcal

Mash Potato topped cottage pie with 3tbsp steamed peas
263 kcal

1 Low Fat Yogurt topped with grated dark chocolate
271 kcal

1 slice Toasted fruit loaf with low fat spread
199 kcal

1 pear
80 kcal

1 GFS Mini Chocolate crispies
131 kcal

Handful of mixed nuts
255 kcal

2038 kcal
Fri

4 grilled tomatoes on 2 slices toasted Champion Loaf with reduced fat spread
395 kcal

1 glass of fresh juice
120 kcal

1 Vietnamese Style Marinated Pork Salad Bites
154 kcal

1 pot Supper Nutty Wholefood Salad
299 kcal

1 GFS Moroccan Spiced Chickpea Shells
82 kcal

RECIPE: 1/2 pack ratatouille served with 2 grilled Reduced Fat Sausages served and 1/2 pack cooked Microwavable Wholegrain Rice
440 kcal

1 Low Fat fruit yogurt
115 kcal

1 banana
103 kcal

1 GFS Strawberry and White Chocolate Popcorn
118 kcal

Handful of vegetable batons & houmous
107 kcal

1933 kcal
Sat

2 poached eggs on 1 slice toasted Super Seeded Loaf with reduced fat spread
374 kcal

1 banana
103 kcal

1 Fish Sushi Selection
245 kcal

1 GFS Fruity Popcorn Bar
95 kcal

A handful of Soft Apricots
90 kcal

1 apple
55 kcal

1 Fruity Chicken Curry served with 3 tbsp steamed greens
283 kcal

1 GFS Mini Chocolate crispies
131 kcal

1 GFS Pretzels
109 kcal

1 pot low fat fruit yogurt topped with a handful of mixed nuts
390 kcal

2 crisp breads with reduced fat houmous
101 kcal

1976 kcal
Sun

RECIPE: Granola Breakfast Sundae
244 kcal

1 glass of fresh Juice
120 kcal

1 Mexican Bean Salad with Guacamole Dip
331 kcal

1 pot of Fruit Salad
120 kcal

1 GFS Sour Cream and Lentil Curls
89 kcal

1 fillet of smoked mackerel, boiled new potatoes and 3 tbsp steamed mixed greens
350 kcal

1 GFS Chocolate Chip Cookies
124 kcal

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

Handful of dried fruit and nuts
135 kcal

1 pack Cheese Triangles
128 kcal

1 banana
103 kcal

celery and carrot batons
40 kcal

1942 kcal

Personalising Your Menu Planner

A healthy diet for women should provide around 2000 calories a day which increases to 2500 for men. Daily calories needs are influenced by our age, weight, height and level of physical activity. Find out your daily calorie requirement here to adapt the menu plan to suit your needs. The days of the week don't need to be stuck to rigidly and you can swap meals around and chose from the additional options below, just remember to stay within your daily calorie allowance.

Breakfast
Lunch
Dinner
Snacks
1

Classic fruit salad with 2 tbsp low fat yogurt.

Two slices of Super Seeded Loaf toasted with reduced fat spread and blackcurrant conserve

2 eggs scrambled on a toasted wholemeal bagel

2 x Wheat Biscuits with 125ml semi-skimmed milk

175kcal, 2.9g fat, 1.8g sat fat, 0.35g salt. 2 of 5-a-day

360 kcal, 5.0g fat, 3.11g sat fat, 0.9g salt

375 kcal, 13.6g fat, 3.6g sat fat, 1.15g salt

200 kcal, 3g fat, 1.5g sat fat, 0.37g salt

2

Wholemeal pitta bread filled with mixed salad and roast chicken

Prawn and Mayonnaise Sandwich

½ pack Fish and vegetable sushi selection

Roasted Falafel & Houmous Wrap

250 kcal, 5.5g fat, 1.5g sat fat, 0.65g salt

247kcal, 8.9g fat, 0.8g sat fat, 2.38g salt

220kcal, 2.8g fat, 0.9g sat fat, 1.40g salt

370kcal, 14.7g fat 2.9g sat fat, 1.95g salt

3

1 Scottish Lochmuir Salmon Fishcake on a bed of watercress with steamed tender baby carrots

Chicken Provencale with mashed potato and 3tbsp steamed greens

Roast Lamb and New Potatoes meal

325kcal, 17.2g fat, 3.2g sat fat, 1.17g salt

420kcal, 17.8, 4.4g sat fat, 2.18g salt

340kcal, 10.8g fat, 5.2g sat fat 2.2g salt

4

Guilt Free Snacking Salted Popcorn

Small Prawn and Pasta Layered Salad

Super Berry Smoothie

2 Oat cakes with lighter cottage cheese

80kcal, 4.7g fat, 0.3g sat fat, 0.28g salt

185kcal, 9.2g fat, 0.9g sat fat, 1.28g salt

150 kcal, 1g fat, 0.3g sat fat, 0.0g salt

140kcal, 5.65g fat, 1.7g sat fat, 0.47g salt