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Eat Well

Looking to make healthy choices while shopping in the M&S Foodhall? Just look out for the Eat Well sunflower on our packaging – it makes it easy. Plus, discover our nutritionist-approved recipe ideas below

Selection of citrus fruits and Eat Well logo

What is Eat Well?

Our exclusive Eat Well sunflower makes it simple to make healthier, but still delicious, choices – it’s like shopping with a nutritionist.

EXPERT KNOWLEDGE
An M&S product only gets the Eat Well sunflower if it fulfils evidence-based nutritional criteria reviewed by our expert nutritionists, in line with healthy-eating guidelines. 

PLENTY OF CHOICE 
There are more than 1,400 Eat Well products across our Foodhall, to help you get the variety you need for a balanced diet.

KEEP IT SIMPLE
No points system, nothing complicated or time-consuming – just an easy way to make healthier choices.

HEALTHY BENEFITS
Find the different ways Eat Well products are good for you by reading the info in the yellow box on the back of the pack.
And the best bit about Eat Well? Because it’s M&S, you know whatever you choose will taste amazing, too.


Eat Well: Deliciously healthy food, best enjoyed as part of a healthy lifestyle & a balanced varied diet.

Meet our nutritionists

Senior nutritionist Laura Street and nutritionist Sophia Linn are our in-house experts on all things healthy eating. Thanks to their in-depth knowledge, it’s easy for you to make healthy food choices by choosing products with the Eat Well Sunflower. “Healthy eating needn’t be complicated,” says Sophia. “Our Eat Well sunflower makes eating healthily simple, without compromising on taste.”

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What makes a balanced plate?

Senior nutritionist Laura Street has some top tips on how to balance your plate: “Start with fruit and veg, then add a starchy carb, choosing wholegrains to add fibre. Including a source of protein is important, whether from legumes and beans or meat and fish. Then think about dairy, or dairy alternatives (if you’re avoiding dairy, choose products that are fortified).”

Laura’s creamy salmon pasta is a great example. Simply cook and combine the below for a delicious healthy meal:

  • ½ pack M&S asparagus and mixed vegetable selection, which includes two of your five-a-day and is high in plant-based protein.
  • 100g wholewheat penne, which is high in fibre. Carbohydrates contribute to normal brain function.
  • One Scottish salmon fillet, which is high in protein and omega 3 fatty acids.
  • 15g half-fat crème fraîche, which is high in vitamin A.

100g of half-fat crème fraîche is >15%RI vitamin A (McCance and Widdowson). 80g of fresh fruit and veg counts as one of your five-a-day. 100g of salmon is high in protein and omega 3 fatty acids. 100g of wholewheat penne contains >6g of fibre.

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Healthy family dinners 

Chef Chris Baber has created three delicious family dinners that are Eat Well, are packed full of veggies and cost under €14 to make. Find out how to make his fragrant Thai red curry, za’atar roast cauliflower with herby couscous salad and lentil and mushroom shepherd’s pie by clicking below.

See the recipes

Discover our new Eat Well dishes, and find lots more in store

Harissa salmon

Harissa salmon

Tuck into sweet and smoky harissa salmon with a bulgur wheat grain mix and roasted red peppers. This summery dish is a great source of protein, which contributes to the maintenance of muscle mass 

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Smoky chipotle chicken

Smoky chipotle chicken

A delicious combination of chargrilled chicken, spiced rice, beans and chickpeas with chipotle salsa. High in protein, less than 500 calories and one of your five-a-day

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Cauliflower panang curry

Cauliflower panang curry

Pack in some veggie goodness with this epic new Eat Well curry – spiced cauliflower and sweet potato with quinoa and brown rice. Not only is it tasty, it’s also a great source of protein

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Eat Well recipe: coconut lentil dahl

Try our warming coconut dahl recipe made with ingredients you’ll find in store.

Ingredients (serves 4)

  • ½ jar M&S tikka paste
  • 150ml reduced-fat coconut milk
  • 150g red lentils
  • 1 tin (400g) chopped tomatoes
  • 200g wholegrain basmati rice
  1. Gently heat half of the tikka paste in a medium-sized saucepan for 2-3 minutes, stirring constantly. Add the coconut milk and bring to a gentle simmer.
  2. Add the lentils, mix well, then add the tomatoes. Cover with a lid and cook for 30-35 minutes, adding extra water if it looks too dry.
  3. Meanwhile, cook the rice according to the pack instructions. Serve the dahl with the rice along with a spoonful of yogurt and fresh coriander, if you like.

100g lentil coconut dahl contains >3g of fibre and >12% energy from protein, which contributes to maintenance of muscle mass.

More recipe ideas

Eat Well recipe: red pepper pesto spaghetti

Find everything you need for this flavour-packed veggie pasta recipe in store.

Ingredients (serves 4)

  • 300g wholewheat spaghetti
  • 30g M&S panko breadcrumbs
  • 60g pesto
  • 100g M&S easy onions
  • 200g M&S roasted red pepper paste
  1. Bring a large pan of salted water to the boil and cook the spaghetti. 
  2. While the spaghetti is cooking, gently sauté the breadcrumbs in a non-stick frying pan until golden. Turn off the heat, add half the pesto and mix to form a crumb. Remove from the pan and set aside.
  3. Add the onions and the paste to the frying pan and bring to a gentle simmer.
  4. Meanwhile, drain the pasta, reserving some of the cooking water. Tumble the pasta in the sauce, season with salt and use a little of the pasta water to loosen.
  5. Divide between serving bowls and top each with 1tbsp of the remaining pesto and a generous sprinkle of the pesto crumb.


    100g of red pepper pesto spaghetti contains >3g of fibre per 100g.

More recipe ideas

Hungry for more?

Blood orange and halloumi salad

Very veggie

From a seasonal citrus salad to breakfast ideas, explore our collection of vegetarian and vegan recipes 

Let’s go

Chef Chris Baber

Get cooking

Whip up a family feast with Chris Baber’s tasty midweek recipe ideas

See the recipes

Food inspiration

Food inspiration

See what’s new and wonderful in food right now, plus tips and recipes from our expert editors

Find out more