Each week our ace nutritionist tracks down a good three-course supermarket meal and gives a breakdown of its content

ONLY 697 CALORIES per meal

MARKS & SPENCER

STARTER Mediterranean Pasta, with Tomatoes and Deli Salad

MAIN COURSE Fish and Seafood Selection with crusty French bread

PUDDING Strawberry and Blueberry Smoothie

Mediterranean-style Pasta with Slow-Roasted Tomatoes and Deli Salad

This mix of cooked green lentils, pasta, tomatoes and red pepper purée is a filling yet relatively low-calorie start to the meal, giving a host of antioxidant supernutrients from the tomatoes and some immune-boosting vitamin C from the pepper purée. Lentils are good for plant nutrients called isoflavones, believed to play a role in heart health along with fibre for good digestion. Have half of the 225g pot per person.

Calories 130; fat 4.6g (of which saturated fat 0.6g); added sugar 2g; salt 0.4g

Cook! Fish and Seafood Selection

This 550g ready meal for two is cooked for 15 minutes. A combination of sea bass, king prawns, scallops and mussels provide a great source of lean protein (27g per serving) and is low in saturated fat while giving a raft of important minerals including iron and zinc, which we need for energy and fertility respectively. Sea bass and shellfish also give us some omega3 fats, which are important for brain, heart and joint health. Serve with a 50g chunk of Marks & Spencer’s French stick.

Calories 467; fat 24g (of which saturated fat 4.3g); added sugar 0g; salt 2.1g

Strawberry and Blueberry Smoothie

This pudding looks and tastes like a naughty ice-cream but is made from purées of strawberries, blueberries and banana mixed with yoghurt. This means that, unlike ice-cream, it is rich in vitamins as well as containing the bone-building mineral calcium. To boost vitamins and supernutrients, serve the smoothie with 100g of fresh Kent strawberries. Serve a fifth of the 500ml smoothie tub of per person.

Calories 100; fat 0.3g (of which saturated fat 0.1g); added sugar 16.4g; salt trace

Next week: Sainsbury’s

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