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Eat Well

Looking to make healthy choices at M&S Food? Just look out for the Eat Well sunflower on packaging – it makes it easy

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.

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. 

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

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

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. “This year, we’re launching our biggest ever range of healthy products,” says Laura. “It’s so exciting to be sharing products with a range of healthy benefits, which all taste absolutely amazing – it really does make following a balanced diet easy and delicious.”

Visit our health hub

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.

Visit our health hub

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

Buddah bowl featuring portobello mushrooms, black rice, squash and kale

Buddha bowl

Hearty portobello mushrooms with black rice, squash and kale and a vibrant turmeric and yoghurt dressing, this packs in two of your five-a-day, has balanced carbs and is a source of protein.

Find your nearest store

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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Turkey and pork chilli

Turkey and pork chilli

This flavour-packed low-fat chilli combines lean turkey with pork, hearty beans and fresh veg alongside nutty brown rice and quinoa. One of your five-a-day and high in protein.

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Tom Daley’s healthy-eating tips

Who better to help you get January off to a great start than athlete Tom Daley? Inspired by our Eat Well range, Tom has created an exclusive meal planner with a week’s worth of healthy, balanced breakfast, lunch and dinner ideas.

Plus, discover Tom’s handy tips for how to kick-start a happy, healthy 2021 – in the most delicious way imaginable!

Enjoy as part of a healthy lifestyle and a balanced varied diet.

See Tom’s tips

Eat Well recipe: coconut lentil dhal

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

Ingredients (serves 4)
½ jar Cook With M&S tikka paste
150ml reduced-fat coconut milk
150g red lentils
1 tin (400g) tinned tomatoes
200g wholegrain basmati rice

  • Gently heat half of the tikka paste in a medium saucepan for 2-3 minutes, stirring constantly. Add the coconut milk and bring to a gentle simmer.
  • Add the lentils, mix well then add the tomatoes and bring to a gentle simmer. Cover with a lid and cook for 30-35 minutes, adding extra water if it looks too dry.
  • Meanwhile, cook the rice as per the pack instructions. Serve the dahl with the rice along with a spoonful of yoghurt 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 Cook With M&S Panko breadcrumbs
60g pesto
100g Cook With M&S easy onions
200g Cook With M&S roasted red pepper paste

  • Bring a large pan of salted water to the boil and cook the pasta. While the pasta is cooking, gently sauté the breadcrumbs in a non-stick frying pan until golden, turn off the heat and add half of the pesto and mix to form a crumb. Remove from the pan and set aside.
  • Add the onions and the paste to the frying pan and bring to a gentle simmer.
  • 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.
  • Place into serving bowls, topping each with a teaspoon of the remaining pesto and a generous sprinkle of the pesto crumb.

    100g of pesto crumb spaghetti contains >3g of fibre per 100g.

More recipe ideas

Food inspiration

Turkey burgers on a serving board

Chris Baber’s healthy recipes

Cook up a family feast with Chris Baber’s quick and easy mid-week recipe ideas

Chris Baber recipes

A selection of vitamin-rich meals including salmon and vegetable dishes

Eat your vitamins

At M&S, we think it’s better to eat your vitamins than take vitamin tablets – and we’re making it easy and tasty

Tell me more

Bowls of noodle tofu stir-fry

Tom Daley’s healthy inspiration

Discover athlete Tom’s healthy meal planner, plus tips and inspiration so you can kick-start January in a healthy way

Let’s go!