The full version

Your complete M&S fat loss list

Every pick ranked best to worst within each category, with the names matched to the M&S labels so you can find the right one on the shelf.

You are in. This is the full list I give my clients. Save this page or add it to your home screen. Open it before a shop, jump to the section you need, and use the names and notes to pick the right version in store.

How the Peak Score works

Every product is scored out of 10 on the things that matter when you are eating for fat loss. Higher is better.

Protein

More protein per calorie pushes the score up. This is the main thing.

Calories

Lower calories for the same protein scores higher. Lean wins.

Fullness

High volume food that keeps you full earns a lift.

Fibre

A small bonus. Good for digestion and staying full longer.

8 to 10 Build your basket around these 6 to 8 Strong everyday pick 4.5 to 6 Fine in context Under 4.5 Now and then

The one rule: if you can buy the protein on its own and add your own veg, it almost always beats the packaged version. A plain chicken breast scores higher than the ready meal built around it.

Reading the label: names and numbers change a little as M&S updates the range, so use the note under each one to pick the right version. As a rule, plainer is better. The fewer added oils, sauces, sugars and coatings, the higher it would score.

Want a bit more help with nutrition for your goals?

I help my clients one to one to personalise their nutrition around their lifestyle and their goals. If that sounds useful, book a free Roadmap Call or fill out the form and I will be in touch.

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Nutrition figures are based on publicly listed M&S product data and are approximate. Product names, ranges and recipes change over time, so always check the label in store. This is general guidance, not personalised dietary advice.