Supermarket Chefs: M&S Diet Plan

Supermarket Chefs: M&S Diet Plan

The fourth in our series of Supermarket Chefs diet plans uses ready to eat meals from Marks & Spencer.

The plan is designed to make it easy for you to lose weight without needing to spend time planning your meals – the hard work is done for you.

This plan is meant for people who want to lose weight, and contains just under 1200 calories a day which, for most people, will produce a weight loss of around 2lbs a week.*

Day 1 – Monday (Total Calories - 1120)

Breakfast
Yeo Valley Blueberry Yeogurt with Crunchy Granola and a small banana (322 calories)

Lunch
M&S Prawn Mayo Sandwich with 200g grapes (458 calories)

Dinner
M&S Count on Us Chicken Tikka and Rice (340 calories)

This diet plan is a great way to take control of your calorie intake, particularly if you find you run short on time for planning or cooking your own meals. Everything is portion controlled for you and split into three main meals for the day; although all dinners have a sweet element which can be eaten as a snack or treat throughout the day if you prefer.

Day 2 - Tuesday (Total Calories - 1134)

Breakfast
M&S Fresh Porridge with a teaspoon of honey and 68g of blueberries (308 calories)

Lunch
M&S Signature Fish Selection (No raw fish) and a small banana (375 calories)

Dinner
M&S Balanced For You Beef Stroganoff and a COU Chocolate Mousse 451 calories)

Breakfasts are between 200 – 350 calories, lunches are between 250 – 500 calories, and dinners are between 300 – 550 calories.

"This porridge is sooooo creamy - loved it!"

Day 3 - Wednesday (Total Calories - 1178)

Breakfast
M&S Porridge with Berry Compote (312 calories)

Lunch
M&S Hot Smoked Salmon Salad with New Potato salad & a small banana (380 calories)

Dinner
M&S Balanced For You Tandoori Chicken with Rice and a COU Chocolate Mousse (486 calories)

"I really enjoyed this, tasted fresh and summery but was very filling - I didn't finish all the potato salad!"

All the foods used in the plan have been tried and tested by our team with many positive comments about the flavour, ease of preparation and how filling the foods are. If it didn’t taste good it didn’t make the cut! M&S foods also tend to be made using fresher ingredients and fewer preservatives than some of the other readymade foods that are available from other retailers.

Day 4 - Thursday (Total Calories - 1188)

Breakfast
Yeo Valley Vanilla Yeogurt with Crunchy Granola and a Pineapple, Melon & Grape Pot (248 calories)

Lunch
M&S Free Range Egg & Avocado Salad and a small banana (438 calories)

Dinner
M&S Roast Vegetable Lasagne and a COU Chocolate Mousse (502 calories)

"I love the Counted for You Chocolate Mousse - lovely a light but really chocolatey"

The plan can be added directly to your food diary in Weight Loss Resources, making it even easier to track your food and calories and achieve the weight loss you want to see. If there’s something in the plan that doesn’t take your fancy you can easily swap that item out for something of similar calories, or add something else in if you have a few more calories to spare.

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Day 5 - Friday (Total Calories - 1103)

Breakfast
Chocolate Crunch Cereal with Vanilla Greek Style Yoghurt (293 calories)

Lunch
Egg, Tomato & New Potato Salad with Salad Cream Dressing, plus a Plum, Grapes, & Raspberries, with Peach & Apricot Jelly Pot (352 calories)

Dinner
M&S COU Sausage & Colcannon and a Strawberry & Raspberry Sundae (458 calories)

"This was perfect - real comfort food!"

Lastly, to make the whole process as simple as possible, you can click a button to make a shopping list of the all the items in the plan – making your grocery shop a breeze! Take a free trial to give it a go.

Day 6 - Saturday (Total Calories - 1114)

Breakfast
M&S Maple Syrup Porridge Pot (256 calories)

Lunch
M&S Plant Kitchen Edamame & Black Rice Salad (395 calories)

Dinner
M&S COU Ham & Mushroom Pizza with a Santini Tomato Salad (463 calories)

"Love that I can have a whole pizza and still be on a diet! Thanks M&S!"

Day 7 - Sunday (Total Calories - 1121)

Breakfast
M& S Honey & Oat Breakfast Biscuits (2) with a Greek Style Live Strawberry & Rhubarb Yogurt (239 calories)

Lunch
M&S Vegetable Pasta Bake and a packet of M&S Bacon Rashers (468 calories)

Dinner
M&S COU Roast Pork Loin in Gravy & a COU Chocolate Muffin Dessert (414 calories)

"Chargrilled Vegetable & Mozzarella Pasta Melt looks appetising, smells fantastic when cooked, simply delicious and really quite filling! "

Add in some more variety with these alternative options!

There is bound to be a day where you don't fancy the dinner set out for you in this plan, or perhaps you just don't like one of the meals. So we compiled a list of equally healthy alternate lunches and dinners for you.

Dinner Options

Dinner Option 1
COU Chicken Chow Mein (262 calories)

Dinner Option 2
COU Chicken & Mushroom Pie (293 calories)

Dinner Option 3
COU Hunters Chicken & Potato Wedges (299 calories)

Dinner Option 4
M&S Balanced For You Seafood Linguine (379 calories)

Dinner Option 5
M&S Balanced For You Chicken & Courgetti (211 calories)

Dinner Option 6
M&S Balanced For You Mac & Cheese (379 calories)

Dinner Option 7
M&S Balanced For You Cod Mornay (300 calories)

Lunch Options

LunchOption 1
M&S Super Wholefood Salad (374 calories)

Lunch Option 2
M&S Honey Smoked Salmon Lentil Salad (253 calories)

Lunch Option 3
M&S Free Range Egg, Ham & Tomato Salad (149 calories)

Lunch Option 4
M&S Chunky Chicken & Chorizo Soup (162 calories for half a pot)

Lunch Option 5
M&S Souper Broccoli & Spinach Soup (102 calories for half a pot)

Lunch Option 6
Balanced For You Bolognese Pasta Bowl (330 calories)

Lunch Option 7
M&S Crayfish & Mango Rice Salad (386 calories)

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

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WLR's diet planning tools are totally customisable. Need a lot of guidance? Choose a diet plan. Fancy making your own plan? The tools here make it easy and fun. You can even load up one of our own plans and change it to suit yourself Help yourself to a free trial

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