Supermarket Chefs: Sainsbury's Diet Plan

Supermarket Chefs: Sainsbury's Diet Plan

Continuing our series of easy to follow Supermarket Chefs diet plans, here's our plan for Sainsbury's.

The plan averages less than 1200 calories a day, is well balanced and won't leave you hungry. It includes a good share of fruit and veg, as well as some delicious snacks and treats. It also costs less than your average deliver to door diet plan, at approximately £50. And that is with food to spare! 

The benefits of these plans are convenience, portion control, and the fact that you don’t have to think about what you’re going to eat.

Ideal if you’re busy, or not keen on cooking after a long day, the plan uses ready meals for dinners, and quick lunches like sandwiches and soup.

This plan is meant for people who want to lose weight, and contains around 1200 calories a day which, for most people, will produce a weight loss of around 2lbs a week.*

Day 1 – Monday (Total Calories 1185)

Breakfast
Sainsbury's Porridge Oats (sachet) with 100g of blueberries and a teaspoon of honey (272 calories)

Lunch
Tuna, Mayo and Sweetcorn Sandwich (362 calories)

Dinner
Sainsbury's Be Good To Yourself Chicken Jambalaya (389 calories)

Snack
100g of Red and Green Grapes (63 calories)

Treat
Soft and Whippy Chocolate Bar (99 calories) 

Day 2 - Tuesday (Total Calories 1098)

Breakfast
50g Low Fat Greek Style Yoghurt with 2 Scotch Pancakes, 50g Blueberries and 80g Raspberries (234 calories)

Lunch
Dolmio Pasta Vita Tomato and Herb Pot (285 calories)

Dinner
Sainsbury's Be Good To Yourself Chilli Con Carne (385 calories) 

Snack
30g of Sainsbury's Mixed Nuts (192 calories)

Treat
Hartley's Cranberry and Raspberry Jelly (2 calories)

Day 3 - Wednesday (Total Calories 1085)

Breakfast
Sainsbury's Balanced Cereal with Honey & Oats and 125ml semi-skimmed milk (174 calories) 

Lunch
Tomato and Mozzarella Salad and a Banana (229 calories) 

Dinner
Sainsbury's Be Good To Yourself Beef Lasagne and two slices of garlic bread (566 calories)

Snack
100g of Red and Green Grapes (66 calories)

Treat
Metcalfe's Skinny Cinema Sweet Popcorn - Mini Bags (53 calories) 

Day 4 - Thursday (Total Calories 1065)

Breakfast
Sainsbury's Porridge Oats (sachet) with 100g of blueberries and a teaspoon of honey (272 calories)

Lunch
1/4 of a pot of Sainsbury's Be Good To Yourself Roasted Red Pepper Houmous, 1 Wholemeal Pitta Bread, 80g of Carrot Sticks and 100g of Grapes (297 calories)

Dinner
Sainsbury's Be Good To Yourself Cannelloni (341 calories)

Snack
A Pink Lady Apple (56 calories)

Treat
Soft and Whippy Chocolate Bar (99 calories) 

Day 5 - Friday (Total Calories 1088)

Breakfast
Sainsbury's Balanced Cereal with Honey & Oats and 125ml semi-skimmed milk (174 calories) 

Lunch
Egg and Cress Sandwich and a Banana (464 calories)

Dinner
Weight Watchers Salmon and Broccoli Melt (393 calories)

Snacks
Hartley's Blueberry and Blackcurrant Jelly (4 calories) 

Treat
Metcalfe's Skinny Cinema Sweet Popcorn - Mini Bags (53 calories) 

Day 6 - Saturday (Total Calories 1227)

Breakfast
50g Low Fat Greek Style Yoghurt with 2 Scotch Pancakes, 50g Blueberries and 80g Raspberries (234 calories)

Lunch
Jacket Potato, 1/4 of a pot of Sainsbury's BGTY Coleslaw and 30g of BGTY Mature Cheddar (366 calories)

Dinner
Sainsbury's Be Good To Yourself Chicken Tikka Biryani (397 calories) 

Snack
A Pink Lady Apple (52 calories) 

Treat
Weight Watchers Double Chocolate Brownie (174 calories)

Day 7 - Sunday (Total Calories 1184)

Breakfast
Skinny Fry Up with 4 Be Good To Yourself Bacon Medallions, 1 Poached Egg, 2 Portobello Mushrooms and a Medium Tomato, grilled (259 calories)

 

Lunch
Sainsbury's Roast Chicken Dinner (400 calories)

Lunch
1/4 of a pot of Sainsbury's Be Good To Yourself Roasted Red Pepper Houmous, 1 Wholemeal Pitta Bread, 80g of Carrot Sticks and 100g of Grapes (297 calories)

Snacks
100g of Red and Green Grapes (63 calories) 

Treat
Sainsbury's Be Good To Yourself Tiramisu (165 calories)

Add in some more variety with these alternative options!

There is bound to be a day where you don't fancy the dinner set out for you in this plan, or perhaps you just don't like one of the meals. So we compiled a list of equally healthy alternate lunches and dinners for you.

Dinner Options

Dinner Option 1
Sainsbury's BGTY Tomato & Basil Chicken (351 calories)

Dinner Option 2
Sainsbury's BGTY Tomato & Cheese Pasta (377 calories)

Dinner Option 3
Sainsbury's BGTY Mediterranean Vegetable Pasta (334 calories)

Dinner Option 4
Sainsbury's BGTY Fish Pie (347 calories)

Dinner Option 5
Sainsbury's BGTY Chicken and Mushroom Pie (375 calories) 

Dinner Option 6
Sainsbury's BGTY Cottage Pie (225 calories) 

Dinner Option 7
Sainsbury's BGTY Spaghetti Bolognese (372 calories)

Lunch Options

LunchOption 1
Yo! Vegan Sushi (216 calories)

Lunch Option 2
John West Light Lunch Mediterranean Style Tuna Salad (212 calories)

Lunch Option 3
Sainsbury's Chicken Tikka Rice Pot (284 calories)

Lunch Option 4
John West Light Lunch Thai Salmon Salad (191 calories)

Lunch Option 5
Taste the Difference Edamame & Sugarsnap Salad (108 calories) 

Lunch Option 6
Uncle Ben's Rice Time Sweet and Sour (338 calories) 

Lunch Option 7
Uncle Ben's Rice Time Chilli Con Carne (330 calories)

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

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You can shop for this plan online at Sainsbury's

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