meal planner We count the calories, so you don t have to
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1 4 week meal planner We count the calories, so you don t have to Take a look for some great suggestions for, and. about the range Our count on us range has been specially developed to be low in fat and calorie controlled, allowing you to enjoy great taste without the guilt! You ll find a variety of delicious foods, from ready meals and desserts to and sandwiches. how to use the meal planner Each day is based on 1500 calories (including the odd glass of wine!) and provides your 5 a day. You don t need to stick rigidly to the meal ideas for each day swap the dishes around to suit your lifestyle. Just remember to include it in your daily calorie intake. To find out more about count on us and how many calories you need each day (it varies according to weight, age, height and lifestyle), visit marksandspencer.com/health
2 week 1 Here are some suggestions for, and that work well together and should help you manage your diet. But if there s a meal you re not keen on just swap it for something else! As long as you stick to your calorie allowance, you can be as flexible as you like with the days and meals... make it your plan, to suit you! monday Sunflower Seeds toasted Fruit Bun with reduced fat olive oil spread 225 tuesday NEW COU Roasted Vegetable and Falafel Sandwich 270. Handful of mixed Dried Fruit and Nut. 1 Bag GFS Sour Cream and Lentil Curls COU Chicken Jambalaya 364 with 3 tbsp Steamed Greens COU Chocolate Muffin Dessert g Porridge Oats made with 250ml Semi-Skimmed milk, sprinkle with handful of Sultanas glass (250ml) of a Smoothie 150 wednesday COU Crayfish and Mango Salad 275 COU Vanilla Yogurt 65 COU Chicken Risotto with a medium bowl mixed Salad Leaves GFS Honeycomb Crispies NEW 1 bag GFS Double Chocolate Popcorn Toasted Bagels with reduced fat spread 190 COU Mango and Passion Fruit Yogurt 65 thursday COU Chicken, Tomato and Basil Sandwich 289. COU Sour Cream and Chive Crisps. 1 Pear. 1 GFS Crispy Fudge Bar NEW COU Puff Pastry Beef Pie 303 with 3 spears Steamed Broccoli COU Raspberry Mousse 92 Handful of mixed Dried Fruit and Nut. Vegetable Batons Bowl of Fruit, Nut & Seed Muesli (40g) with low fat Yogurt (150g) glass (250ml) Fresh Juice 125 friday NEW COU Chicken Fajita Salad Bag GFS. Lentil Tubes COU Four Cheese Ravioli 352 with medium bowl mixed Salad Leaves. NEW COU Chocolate and Cherry Sponge Pudding Pear. 1 Toasted Fruit Bun with reduced fat olive oil spread 1490 Sunflower Seeds glass (250ml) of a Smoothie 150 saturday NEW COU Turkey, Pastrami and Egg Sandwich 282. Handful of Vegetable Batons with reduced fat Houmous. 1 bag GFS Yogurt Coated Raisins COU Fish Pie 332 COU Double Chocolate Sundae bag Eat Well Pretzels medium Grilled Tomatoes on 1 slice of Granary Toast glass (250ml) Fresh Juice 125 sunday COU Ham Salad Sandwich 277 NEW COU Chinese Takeaway Meal Selection 324 Medium Glass of Wine (175ml) or ½ Pint Beer 130 COU Lemon Muffin Dessert 145 Handful of mixed Dried Fruit and Nut g Porridge made with 250ml handful of Sultanas 342 COU Tomato & Basil Chicken Pasta Salad Bag GFS Cheese Puffs. NEW GFS Berry Popcorn Bar NEW COU Lamb Hotpot 266 COU Creme Brulee Yogurt 65 1 Pear. 1 bag GFS Chocolate Cornflake Clusters Total calories for each day includes fruit, vegetables and. Use the calories shown for each count on us meal to help you adapt your meal planner. You can find your shopping list of count on us TM (COU) and (GFS) Guilt Free Snacking products on page 6. 2
3 week 2 Here are some suggestions for, and that work well together and should help you manage your diet. But if there s a meal you re not keen on just swap it for something else! As long as you stick to your calorie allowance, you can be as flexible as you like with the days and meals... make it your plan, to suit you! monday Bowl of Fruit & Nut Muesli (40g) with semi-skimmed milk (125ml) glass (250ml) Fresh Juice 125 tuesday NEW COU Tuna and 3 Bean Salad 320 Handful of Vegetable Batons with reduced fat Houmous 1 bag GFS Pretzels COU Chilli 388 NEW COU Strawberry and Raspberry Charlotte Sunflower Seeds glass (250ml) Fresh Juice 125 wednesday COU Nacho Chicken Wrap bag GFS Chocolate and Pecan Popcorn NEW COU Chicken Puff Pastry Pie 822 with 3 tbsp Steamed Greens COU Vanilla Yogurt 65 Handful of mixed Dried Fruit and Nut. 1 Bag GFS Sour Cream and Lentil Curls g Porridge Oats made with 250ml handful of Sultanas 342 thursday NEW COU Roasted Vegetable and Falafel Sandwich 290 Handful of Mixed Dried Fruit. 1 bag GFS Wholegrain Snacks COU Cajun Chicken Fettuccine 392 COU Chocolate Frappe Pear M&S EW Pretzels 1465 Bowl of Fruit & Nut Muesli (40g) with semi-skimmed milk (125ml) glass (250ml) Fresh Juice 125 friday COU Tuna and Sweetcorn Sandwich bag GFS Lentil Tubes COU Vegetable Moussaka 305 with 2 spears Steamed Broccoli COU Lemon Mousse 92 Handful of grapes 1 bag GFS Chocolate Cornflake Clusters toasted Fruit Bun with reduced fat olive oil spread glass (250ml) of a Smoothie 150 saturday COU Tomato & Basil Chicken Pasta Salad 364 COU Mango and Passion Fruit Yogurt Pear NEW COU Brisket of Beef 242 Medium Glass of Wine (175ml) or ½ Pint Beer 130 NEW COU Vanilla Berry Sponge Pudding bag GFS Honeycomb Crispies Vegetable Batons g Porridge Oats made with 250ml handful of Sultanas 342 sunday NEW COU Turkey, Pastrami and Egg Sandwich bag GFS Smokey Bacon Lentil Tubes. COU Haddock Mornay 323 COU Toffee Yogurt Handful of mixed Dried Fruit and Nut. 1 bag GFS Honeycomb Crispies 1 Poached Egg, 2 Grilled Tomatoes, handful of Grilled Button Mushrooms on 1 piece of Granary Toast 244 NEW COU Sweet Chilli Prawn Sandwich 272 COU Sour Cream and Chive Crisps. 1 GFS Honeycomb Crispies COU Lasagne with 3 tbsp 394 Steamed Greens. COU Raspberry Pannacotta 140 NEW 1 bag GFS Double Chocolate Popcorn 1495 Total calories for each day includes fruit, vegetables and. Use the calories shown for each count on us meal to help you adapt your meal planner. You can find your shopping list of count on us TM (COU) and (GFS) Guilt Free Snacking products on page 7. 3
4 week 3 Here are some suggestions for, and that work well together and should help you manage your diet. But if there s a meal you re not keen on just swap it for something else! As long as you stick to your calorie allowance, you can be as flexible as you like with the days and meals... make it your plan, to suit you! monday 1 toasted Fruit Bun with reduced fat olive oil spread glass (250ml) of a Smoothie 150 COU Tomato & Basil Chicken Pasta Salad bag GFS Jaffa Cakes COU Cottage Pie 364 with 3 tbsp Steamed Greens COU Rhubarb and Custard Dessert Pear 1510 tuesday Bowl of Fruit & Nut Muesli (40g) with semi-skimmed milk (125ml) glass (250ml) Fresh Juice 125 COU Crayfish and Mango Salad bag GFS Pretzels NEW COU Puff Pastry Beef Pie 303 with 3 spears Steamed Broccoli COU Rice Pudding Handful of mixed Dried Fruit and Nut. 1 bag GFS Cornflake Clusters wednesday Sunflower Seeds glass (250ml) Fresh Juice 125 NEW COU Roasted Vegetable and Falafel Sandwich bag GFS Cheese Puffs NEW COU Lamb Hotpot 266 COU double Chocolate Sundae 180. Handful of Vegetable Batons with reduced fat Houmous. 1 bag GFS Salted Popcorn 1465 thursday 2 medium Grilled Tomatoes on 1 slice of Granary Toast glass (250ml) of a Smoothie 150 NEW COU Tuna and 3 Bean Salad Pear. 1 Bag GFS Sour Cream and Lentil Curls COU Steak and Vegetable Yorkshires 210 with 3 tbsp Steamed Greens COU Chocolate Muffin Dessert 155 Handful of mixed Dried Fruit and Nut NEW 1 bag GFS Double Chocolate Popcorn 1445 friday 40g Porridge made with 250ml handful of Sultanas. NEW COU Chicken Fajita Salad 1 bag GFS Yogurt Coated Raisins COU Chicken Toastada with medium bowl mixed Salad Leaves COU Vanilla Yogurt toasted Fruit Bun with reduced fat olive oil spread saturday 1 Poached Egg, 2 Grilled Tomatoes, handful of Grilled Button Mushrooms on 1 pieces of Granary Toast 244 sunday COU Ham Salad Sandwich 277. NEW 1 bag GFS Pesto Chickpea Shells NEW COU Indian Takeaway Meal for One 384. Medium Glass of Wine (175ml) or ½ Pint Beer. NEW COU Chocolate and Cherry Sponge Pudding pot of Classic Fruit Salad Handful of Vegetable batons 1540 Sunflower Seeds glass (250ml) Fresh Juice 125 COU Chicken, Tomato and Basil Sandwich 289. Handful of mixed Dried Fruit and Nut. 1 bag GFS Smokey Bacon Lentil Tubes COU Four Cheese Ravioli 352 with a medium bowl mixed Salad Leaves COU Creme Brulee Yogurt 65 1 GFS Honeycomb Crispies 1500 Total calories for each day includes fruit, vegetables and. Use the calories shown for each count on us meal to help you adapt your meal planner. You can find your shopping list of count on us TM (COU) and (GFS) Guilt Free Snacking products on page 8. 4
5 week 4 Here are some suggestions for, and that work well together and should help you manage your diet. But if there s a meal you re not keen on just swap it for something else! As long as you stick to your calorie allowance, you can be as flexible as you like with the days and meals... make it your plan, to suit you! monday 40g Porridge made with 250ml handful of Sultanas 342 tuesday COU Nacho Chicken Wrap bag GFS Pretzels COU Chicken Toastada with medium bowl mixed Salad Leaves 384 NEW COU Strawberry and Raspberry Charlotte 153 Vegetable Batons Toasted Bagels with reduced fat spread glass (250ml) of a Smoothie 150 wednesday NEW COU Turkey, Pastrami and Egg Sandwich bag GFS Yogurt Coated Raisins COU Cajun Chicken Fettuccine 392 COU Toffee Yogurt Handful of mixed Dried Fruit and Nut 1 bag GFS Cornflake Clusters Bowl of Fruit & Nut Muesli (40g) 200 with semi-skimmed milk (125ml) 1 glass (250ml) Fresh Juice 125 thursday NEW COU Tuna and 3 Bean Salad bag GFS Jaffa Cakes COU Vanilla Yogurt 65 NEW COU Lamb Hotpot 266 COU Raspberry Pannacotta 140 Handful of Vegetable Batons with reduced fat Houmous 1 bag GFS Pretzels 1 Pear medium Grilled Tomatoes on 1 slice of Granary Toast glass (250ml) Fresh Juice 125 friday COU Ham Salad Sandwich banana NEW 1 bag GFS Double Chocolate Popcorn COU Four Cheese Ravioli 352 with medium bowl mixed Salad Leaves. NEW COU Vanilla Berry Sponge Pudding bag GFS Sour Cream and Lentil Curls 1475 Sunflower Seeds glass (250ml) Fresh Juice 125 saturday NEW COU Sweet Chilli Prawn Sandwich bag GFS Cheese Puffs NEW COU Chinese Takeaway Meal Selection 384 Medium Glass of Wine (175ml) or ½ Pint Beer 130 COU Chocolate Muffin Dessert 165 Handful of mixed Dried Fruit and Nut Vegetable Batons Poached Egg, 2 Grilled Tomatoes, handful of Grilled Button Mushrooms on 1 piece of Granary Toast 244. COU Mango and Passion Fruit Yogurt 65 sunday COU Tomato & Basil Chicken Pasta Salad 364. Vegetable Batons. NEW 1 bag GFS Pesto Chickpea Shells COU Fish Pie 332 with 3 tbsp steamed greens. COU Raspberry Mousse GFS Honeycomb Crispies g Porridge made with 250ml handful of Sultanas 342 NEW COU Roasted Vegetable and Falafel Sandwich 270 COU Chilli 388 with 3 tbsp Steamed Greens. COU double Chocolate Sundae NEW 1 bag GFS Pesto Chickpea Shells Handful of mixed Dried Fruit and Nut Total calories for each day includes fruit, vegetables and. Use the calories shown for each count on us meal to help you adapt your meal planner. You can find your shopping list of count on us TM (COU) and (GFS) Guilt Free Snacking products on page 9. 5
6 meal planner shopping list We count the calories so you don t have to week 1 Calories Count on Us Roasted Vegetable and Red Pepper Falafel Sandwich 270 Guilt Free Snacking Sour Cream and Lentil Curls 90 Count on Us Chicken Jambalaya 364 Count on Us Chocolate Muffin Dessert 155 Count on Us Crayfish and Mango Salad 275 Count on Us Vanilla Yogurt 65 Count on Us Chargrilled Chicken and Asparagus Risotto 362 Guilt Free Snacking Extremely Chocolatey Honeycomb Crispies 120 Guilt Free Snacking Double Chocolate Popcorn 115 Count on Us Chargrilled Chicken with Basil Dressing and 289 Roasted Tomatoes on Sundried Tomato Bread Count on Us Beef and Vegetarble Pastry Topped Pie 303 Count on Us Chocolate and Cherry Sponge Pudding 157 Count on Us Raspberry Mousse 92 Count on Us Fat Free Mango and Passion Fruit Yogurt 65 Guilt Free Snacking Crispy Fudge Bar 135 Count on Us Chicken Fajita Salad 264 Guilt Free Snacking Smokey Bacon Lentil Tubes 90 Count on Us Fish Pie 332 Count on Us Four Cheese Ravioli 352 Count on Us Smoked turkey and Pastrami with egg on Rye Bread 282 Count on Us Smoked Ham Salad Sandwich 277 Count on Us Chinese Takeaway Meal for One 384 Count on Us Skinny Lemon Muffin Dessert 145 Count on US Tomato & Basil Chicken Pasta Salad 364 Guilt Free Snacking Cheese Puffs 100 Count on Us Lamb Hotpot 266 Count on Us Rhubarb Creme Brulee Yogurt 65 Count on Us Double Chocolate Sundae 170 Guilt Free Snacking Assorted Pretzels 95 Guilt Free Snacking Berry Popcorn Bar??? 6
7 meal planner shopping list We count the calories so you don t have to week 2 Calories Count on Us Roasted Vegetable and Red Pepper Falafel Sandwich 270 Guilt Free Snacking Sour Cream and Lentil Curls 90 Count on Us Vanilla Yogurt 65 Guilt Free Snacking Extremely Chocolatey Honeycomb Crispies 120 Guilt Free Snacking Smokey Bacon Lentil Tubes 90 Count on Us Smoked turkey and Pastrami with egg on Rye Bread 282 Count on US Tomato & Basil Chicken Pasta Salad 364 Guilt Free Snacking Chocolate Cornflake Clusters 125 Count on Us Tuna and Three Bean Salad 320 Guilt Free Snacking Assorted Pretzels 95 Count on Us Chilli Con Carne with Rice 388 Count on Us Strawberry and Raspberry Charlotte 153 Count on Us Nacho Chicken Wrap 276 Guilt Free Snacking Chocolate and Pecan Popcorn 130 Count on Us Chicken and Vegetable Puff Pastry Pie 322 Count on Us Cajun Chicken Fettuccine 392 Count on Us Skinny Chocolate Frappe 115 Guilt Free Snacking Honey Barbecue Wholegrain Snacks 130 Count on Us Tuna and Cucumber Sandwich 285 Count on Us Vegetable Moussaka 305 Count on Us Lemon Mousse 92 Count on Us Mango and Passionfruit Yogurt 65 Count on Us Slow Cooked Brisket of Beef in Rich Ale Gravy 242 Count on Us Vanilla Berry Sponge Pudding 157 (TBC) Count on Us Haddock Mornay 323 Count on Us Fat Free Toffee Yogurt 65 Count on Us Sweet Chilli Prawn Sandwich 272 Count on Us Lasagne 394 Count On Us Raspbery Pannacotta 140 7
8 meal planner shopping list We count the calories so you don t have to week 3 Calories Count on Us Roasted Vegetable and Red Pepper Falafel Sandwich 270 Guilt Free Snacking Sour Cream and Lentil Curls 90 Count on Us Crayfish and Mango Salad 275 Count on Us Vanilla Yogurt 65 Guilt Free Snacking Extremely Chocolatey Honeycomb Crispies 120 Guilt Free Snacking Double Chocolate Popcorn 115 Count on Us Chargrilled Chicken with Basil Dressing and 289 Roasted Tomatoes on Sundried Tomato Bread Count on Us Beef and Vegetarble Pastry Topped Pie 303 Count on Us Chocolate and Cherry Sponge Pudding 157 Count on Us Chicken Fajita Salad 264 Guilt Free Snacking Smokey Bacon Lentil Tubes 90 Count on Us Four Cheese Ravioli 352 Count on Us Smoked Ham Salad Sandwich 277 Count on US Tomato & Basil Chicken Pasta Salad 364 Guilt Free Snacking Cheese Puffs 100 Count on Us Lamb Hotpot 266 Count on Us Rhubarb Creme Brulee Yogurt 65 Guilt Free Snacking Chocolate Cornflake Clusters 125 Count on Us Double Chocolate Sundae 170 Count on Us Tuna and Three Bean Salad 320 Guilt Free Snacking Assorted Pretzels 95 Count on Us Indian Takeaway Meal for One 384 Count on Us Cottage Pie 364 Count on Us Rhubarb & Custard Dessert 117 Guilt Free Snacking Mini Jaffa Cakes 125 Count on Us Rice Banana Rice Pudding with Apple, Honey and Sultanan Compote 166 Guilt Free Snacking Salted Popcorn 80 Count on Us British Steak and Vegetable Yorkshires 210 Count on Us Spicy Chicken Tostada 384 Guilt Free Snacking Pesto Chickpea Shells 83 8
9 meal planner shopping list We count the calories so you don t have to week 4 Calories Count on Us Roasted Vegetable and Red Pepper Falafel Sandwich 270 Count on Us Chocolate Muffin Dessert 155 Count on Us Vanilla Yogurt 65 Guilt Free Snacking Extremely Chocolatey Honeycomb Crispies 120 Count on Us Raspberry Mousse 92 Count on Us Fish Pie 332 Count on Us Smoked turkey and Pastrami with egg on Rye Bread 282 Count on Us Smoked Ham Salad Sandwich 277 Count on Us Chinese Takeaway Meal for One 384 Count on US Tomato & Basil Chicken Pasta Salad 364 Guilt Free Snacking Cheese Puffs 100 Count on Us Lamb Hotpot 266 Guilt Free Snacking Chocolate Cornflake Clusters 125 Count on Us Double Chocolate Sundae 170 Count on Us Tuna and Three Bean Salad 320 Guilt Free Snacking Assorted Pretzels 95 Count on Us Chilli Con Carne with Rice 388 Count on Us Strawberry and Raspberry Charlotte 153 Count on Us Nacho Chicken Wrap 276 Count on Us Cajun Chicken Fettuccine 392 Count on Us Fat Free Toffee Yogurt 65 Count On Us Raspbery Pannacotta 140 Guilt Free Snacking Mini Jaffa Cakes 125 Count on Us Spicy Chicken Tostada 384 Guilt Free Snacking Pesto Chickpea Shells 83 Count on Us Vanilla Berry Pudding 157 9
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