4 week meal planner

lose weight without feeling hungry

developed to be higher in protein, keeping you fuller for longer

NEW DISHES

Personalising your diet Plan

The menu planner provides around 1,000 calories a day to give you the flexibility to add the rest of the calories that you need to achieve a healthy weight loss. If you need more you can add meals from the range or include other healthier choices; here are some guilt-free snack suggestions: NEW Popped potato chips Salt and vinegar rice corn cakes NEW Cheese puffs NEW Black pepper & olive oil mini bruschetta NEW Mini cheese focaccia style bread slices

WITH

EAT GET HEALTHY ACTIVE

YOU

HEALTHIER

NEW Mini biscuits NEW Mini carrot or Victoria classic cakes Apple clusters

Regular exercise is an important part of a healthy lifestyle.

Not only can it help you maintain or lose weight, and improve your risk from diseases such as type 2 diabetes, studies have shown that it can also help to boost mood. We should try to be active every day and over a week aim to achieve 2 1/2 hours of exercise the type that gets your heart rate going! This doesnt have to be done all at once, instead can be split up into 10 minute slots throughout the day.

Visit marksandspencer.com/health for more information on the Simply Fuller Longer range.

WEEK

single portion of veg / fruit

BreaKfast
2 large poached eggs on 1 slice granary bread 260 cals

LunCh
NEW sfL Poached
salmon, egg and king prawn seeded flatbread 385 cals sfL super wholefood 375 cals salad

dinner
NEW sfL Creamy chicken,
ham, chunky vegetable and 360 cals angel hair pie

CaLs
1,005 cals

5-a-day the easy way

3 tbsp green beans 1 pot m&s Classic fruit salad handful of carrot & celery batons 1 pear 2 tbsp steamed broccoli

monday

tuesday

200g baked beans with 1 slice crusty grain bread 280 cals

NEW sfL mexican chunky

beef with pepper and potato 380 cals wedges

1,035 cals

250g low fat yoghurt with 20g fruit and nut muesli and wednesday handful of raisins 300 cals ham omelette (2 large eggs) with grilled tomatoes and a toasted muffin 370 cals 250g low fat yoghurt with 20g fruit and nut muesli and handful of raisins 300 cals 2 reduced-fat sausages with a handful of mushrooms, a medium tomato on 1 slice of oat and linseed bread 350 cals 3 slices extra-lean bacon on wholemeal pitta with 290 cals 1 large tomato Glass of fresh orange juice 70 cals (150ml)

NEW sfL Bento box with

chilli and coriander chicken and asian style noodle salad 270 cals

sfL Chicken and mushroom tagliatelle 445 cals

1,015 cals

handful of blueberries 3 tbsp mixed greens 1 pot m&s Classic fruit salad 3 tbsp steamed peas and sweetcorn 1 apple 1 banana 1 pear 3 tbsp steamed greens

NEW sfL italian style

tomato and basil chicken salad 305 cals

NEW sfL Lochmuirtm salmon

with edamame beans, black rice and a soy, honey & 395 cals ginger dressing

thursday

1,070 cals

friday

sfL Chicken and vegetable 380 cals hotpot

NEW sfL slow cooked pork

loin with apple and cider 370 cals gravy

1,050 cals

saturday

sunday

sfL Cod mornay with mash, peas and green 300 cals beans

NEW sfL Keralan chicken

curry with spiced samosa 320 cals crusts

980 cals

3 tbsp steamed broccoli

SFL products shown are in selected stores

sfL deep filled roast British chicken and chorizo flatbread 260 cals

sfL Beef and chianti ragu with rigatoni pasta 440 cals

1,050 cals

1 medium bowl mixed salad 1 pear handful of mixed dried fruit

WEEK

single portion of veg / fruit

BreaKfast
250g low-fat yoghurt with 20g fruit and nut muesli and handful of raisins 300 cals 2 large poached eggs on 1 slice granary bread 260 cals Glass of fresh orange juice (150ml) 70 cals

LunCh
sfL roast Beef and horseradish topped seeded thin 380 cals sfL King prawn and lentil 255 cals salad

dinner
sfL soy marinated Chicken Breast with rice noodles 305 cals

CaLs
985 cals

5-a-day the easy way

3 tbsp green beans 1 pot m&s Classic fruit salad

monday

tuesday

sfL Chicken katsu curry with edamame beans and jasmine rice 425 cals

1,010 cals

3 tbsp steamed broccoli 1 apple 1 banana 3 tbsp steamed broccoli 1 apple

3 slices extra-lean bacon on wholemeal pitta with 1 wednesday large tomato 290 cals

sfL super wholefood 375 cals salad

sfL Prawn and cod laksa 360 cals

1,025 cals

thursday

250g low-fat yoghurt with 20g fruit and nut muesli and handful of raisins 300 cals 2 large poached eggs on a toasted english muffin with two grilled tomatoes 350 cals 200g baked beans with a slice of crusty grain bread 280 cals

sfL deep filled roast British chicken and pesto flatbread 310 cals

NEW sfL Lochmuirtm salmon

with edamame beans, black rice and a soy, honey & 395 cals ginger dressing sfL middle eastern spiced chicken with fragrant rice 350 cals

1,005 cals

3 tbsp steamed green beans 1 pear 2 satsumas 3 tbsp steamed greens 1 pot m&s Classic fruit salad
SFL products shown are in selected stores

friday

sfL Poached salmon and king prawn topped seeded thin 385 cals

1,085 cals

saturday

sfL moroccan style chicken and grain salad 330 cals

sfL Chunky Chilli with rice 340 cals

950 cals

3 tbsp steamed broccoli

sunday

2 m&s reduced-fat sausages with a handful of mushrooms, a medium tomato on 1 slice of oat and linseed bread 350 cals

sfL Chicken and three mushroom tagliatelle 445 cals

sfL ham hock with tangy mustard sauce 300 cals

1,095 cals

3 tbsp steamed greens handful of mixed dried fruit 1 apple

WEEK

single portion of veg / fruit

BreaKfast
2 large poached eggs on a toasted english muffin with two grilled tomatoes 350 cals 250g low fat yoghurt with 20g fruit and nut muesli and handful of raisins 300 cals

LunCh
NEW sfL Bento box with
chilli and coriander chicken and asian style noodle salad 270 cals sfL soy marinated chicken breast with rice 305 cals noodles

dinner
sfL Paella with chicken, king prawns and chorizo 410 cals

CaLs
1,030 cals

5-a-day the easy way

1 bowl mixed salad 1 pear 1 apple

monday

tuesday

sfL Beef stroganoff with rice 400 cals

1,005 cals

3 tbsp steamed greens 2 satsumas

2 m&s reduced-fat sausages with a handful of mushrooms, wednesday a medium tomato on 1 slice of oat and linseed bread 350 cals

sfL King prawn and lentil 255 cals salad

sfL steak and mushroom pie with luxury mash 410 cals

1,015 cals

3 tbsp steamed peas and sweetcorn 1 banana 1 handful of carrot batons 1 apple

thursday

250g low fat yoghurt with 20g fruit and nut muesli and handful of raisins 300 cals 200g baked beans with 1 slice crusty grain bread

sfL super wholefood 375 cals salad

sfL Chicken penne arabbiata with cherry tomatoes 400 cals

1,075 cals

friday

280 cals

sfL roast beef and horseradish topped seeded 380 cals thin

NEW sfL Lochmuirtm salmon

with edamame beans, black rice and a soy, honey & 395 cals ginger dressing sfL Pork meatballs with chunky root vegetables 380 cals

1,055 cals

3 tbsp steamed greens 1 pear 2 satsumas 3 tbsp steamed broccoli 1 pot m&s Classic fruit salad

saturday

sunday

3 slices extra-lean bacon on wholemeal pitta with 290 cals 1 large tomato

sfL Chargrilled chicken and tomato risotto 435 cals

NEW sfL slow cooked pork

loin with apple and cider 370 cals gravy

1,095 cals

1 apple 3 tbsp steamed greens

SFL products shown are in selected stores

ham omelette (2 large eggs) with grilled tomatoes and a toasted muffin 370 cals

sfL italian style tomato and basil chicken salad 305 cals

1,055 cals

WEEK

single portion of veg / fruit

BreaKfast
ham omelette (2 large eggs) with grilled tomatoes and a toasted muffin 370 cals 200g baked beans with 1 slice crusty grain bread 280 cals

LunCh
sfL King prawn and lentil 255 cals salad

dinner
sfL Beef and red wine 400 cals casserole

CaLs
1,025 cals

5-a-day the easy way

3 tbsp green beans 1 apple

monday

tuesday

sfL moroccan style chicken with cous cous 340 cals

sfL Chicken tikka with saffron on Pilau rice 460 cals

1,080 cals

3 tbsp steamed broccoli 1 apple

2 large poached eggs on a toasted english muffin with wednesday two grilled tomatoes 350 cals 250g low fat yoghurt with 20g fruit and nut muesli and handful of raisins 300 cals 2 m&s reduced-fat sausages with a handful of mushrooms, a medium tomato on 1 slice of oat and linseed bread 350 cals 3 slices extra-lean bacon on wholemeal pitta with 1 large tomato 290 cals

NEW sfL Bento box with

chilli and coriander chicken and asian style noodle salad 270 cals sfL roast salmon and king prawn topped seeded thin 385 cals

NEW sfL mexican chunky

beef with pepper and potato 380 cals wedges

1,000 cals

1 medium bowl mixed salad 1 pear 1 apple

3 tbsp steamed greens 1 pot m&s Classic fruit salad

thursday

sfL hoisin duck and 335 cals noodles

1,020 cals

friday

sfL moroccan style chicken and grain salad 330 cals

NEW sfL Creamy Chicken,

ham, Chunky Vegetables with 360 cals angel hair Pie

1,040 cals

3 tbsp steamed broccoli 2 satsumas

saturday

sunday

250g low fat yoghurt with 20g fruit and nut muesli and handful of raisins 300 cals

sfL ham hock with tangy mustard sauce 300 cals

sfL Chargrilled chicken and tomato risotto 435 cals

1,035 cals

1 medium bowl mixed salad 2 satsumas

SFL products shown are in selected stores

sfL singapore noodles with chicken, king prawns and a light madras sauce 380 cals

sfL Beef and chianti ragu with rigatoni pasta 440 cals

1,110 cals

1 medium bowl mixed salad 1 apple