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Health and Nutrition

M&S Health & Nutrition

Balanced For You

Balanced For You

To kick start your healthy eating, choose from over 4 weeks’ worth of meal ideas below to start your Balanced For You meal planner. Choose from prepared meals and snacks or easy healthy recipes to make at home, each is high in protein with balanced carbohydrates, and add to your own Balanced For You Tracker.

Each meal idea 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.

To find out how many calories you need each day, use the my diet plan tool

Choose from any of the below breakfasts - all are high in protein and balanced for calories.

Kcal

5 a day

200g baked beans with 1 slice of seeded bread

317

one

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

376

2 poached eggs on 2 slices of seeded bread with low fat spread

1 small glass of orange juice

409

one

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

408

one

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

380

one

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

404

one

Choose from a selection of prepared Balanced For You Meals or quick healthy recipes – all of which are high in protein with balanced carbs. 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

Balanced For You Superwhole Food Salad

new

371

Balanced For You Salmon & Lentil Salad

new

253

one

Balanced For You Harissa Chicken & Cous Cous Salad

new

314

one

Balanced For You Lime & lemongrass chicken with rice & rainbow slaw

new

221

one

Balanced For You Sesame Chilli chicken & Rice Salad

new

229

one

Balanced For You Sesame King Prawn & Rice Salad  

242

one

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

recipe

285

one

Cod with lettuce, pepper and miso mash

recipe

290

one

Sticky Pork Kebabs with Apricots

recipe

246

one

Soups

Balanced For You Chicken Chorizo and Bean Soup

245

two

Balanced For You Lamb and Chickpea Soup

208

two

Recipe: Chinese Chicken Broth

220

one

Sandwiches and Wraps

Balanced For You Jerk Chicken with Mango Salsa Wrap

300

Balanced For You Turkey and Pastrami Club

291

Balanced For You Chicken and Pesto Flatbread

318

Finish your day with a choice of a Balanced For You Meal or a healthy recipe to make at home – all are high in protein with balanced carbohydrates.

Less than 300 calories

Kcal

5 a day

Balanced For You Chicken Arrabbiata

new

229

two

Balanced For You Courgetti & Broccoli Spaghetti with Chargrilled Chicken

new

241

two

Roasted Salmon with Horseradish Crust

recipe

269

one

Balanced For You Hake with Lemon & Rosemary Potatoes

new

274

one

Balanced For You Haddock & Leek Gratin

new

300

Less than 400 calories

Balanced For You Keralean Chicken Curry with Chard

304

one

Balanced For You Superfood Cod & Sweet Potato Bake

new

304

one

Balanced For You Spiced Cauliflower Rice and Chargrilled Tikka Chicken

new

312

two

Balanced For You Salmon with New Potatoes and Creamy Watercress Sauce

331

one

Balanced For You Beef Meatballs and Spaghetti

new

380

Balanced For You Seafood Cumberland

312

two

Butterbean Ratatouille with Baked Eggs

recipe

347

four

Balanced For You Beef and Red Wine Casserole

357

one

Balanced For You King Prawn Risotto

317

one

Balanced For You Chicken and Vegetable  Hot Pot

378

Balanced For You Thai Green Curry

383

one

Balanced For You Thai Red Chicken Curry

372

one

Balanced For You Aromatic Lamb Curry with Rice and Lentil Pilaf

388

one

Less than 500 calories

Balanced For You Cod Seafood Linguine

new

412

one

Balanced For You Beef Ragu

new

476

one

Salmon and Mixed Bean Salsa

recipe

421

two

Chicken and Bean Cassoulet

recipe

438

one

Balanced For You Chicken and Chickpea Dahl with Rice (from the canned aisle)

442

Balanced For You Chicken and Mushroom Tagliatelle

new

444

Balanced For You Chicken & Bacon Carbonara

new

484

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

M&S Roast Chicken and Pumpkin Seeds with sweet red pepper dip

167

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 Balanced For You

If you're planning a fresh start with food, or just looking to eat healthier, then our Balanced For You range could help you get started. Exclusive to M&S, the Balanced For You 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 high in protein and can be included as part of a weight loss or weight maintenance diet. We've created an easy and delicious meal planner to help you get started.

Over the past couple of years, we've carried out independent diet trials in overweight women and men who have been following a Balanced For You 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 Balanced For You 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.

Click here to find your nearest Marks and Spencer store.

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.