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 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

Breakfast
Scott's Porridge Oats with 100g of Strawberries (305 calories)

Lunch
Smoked Salmon and Cheese Sandwich (387 calories)

Dinner
Spinach and Ricotta Cannelloni, Sainsbury's BGTY (357 calories)

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

Treat
Soft and Fluffy Chocolate Bar (99 calories) 

Day 2 - Tuesday

Breakfast
Low Fat Greek Style Yoghurt with 100g of Strawberries and 100g of Blueberries (153 calories)

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

Dinner
Chilli Con Carne, Sainsbury's BGTY (392 calories) 

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

Treat
Hartley's Raspberry Jelly (2 calories)

Day 3 - Wednesday

Breakfast
Sainsbury's Balanced Cereal with Red Fruit (115 calories plus milk) 

Lunch
Tomato and Mozzarella Salad and a Banana (132 calories) 

Dinner
Beef Lasagne, Sainsbury's BGTY (400 calories)

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

Treat
1/4 of a bag of Skinny Metcalfe's Cinema Sweet Popcorn (84 calories) 

Day 4 - Thursday

Breakfast
Scott's Porridge with 100g of Strawberries and a Banana (375 calories)

Lunch
1/4 of a pot of Sainsbury's Caramelised Onion Houmous, 1 Pitta Bread, 80g of Carrot Sticks and 100g of Grapes (408 calories)

Dinner
Fish Pie, Sainsbury's BGTY (369 calories)

Snack
A Pink Lady Apple (52 calories)

Treat
Soft and Fluffy Chocolate Bar (99 calories) 

Day 5 - Friday

Breakfast
Sainsbury's Balanced Cereal with Red Fruit and a Pink Lady Apple (167 calories without milk)

Lunch
Egg and Cress Sandwich and a Banana (415 calories)

Dinner
Shepherd's Pie, Sainsburys BGTY, and Mixed Vegetables (415 calories)

Snacks
Hartley's Mandarin Jelly (102 calories) 

Treat
1/4 of a bag of Skinny Metcalfe's Cinema Sweet Popcorn (84 calories) 

Day 6 - Saturday

Breakfast
Low Fat Greek Style Yoghurt with 100g of Strawberries, 100g of Blueberries and a Banana (219 calories) 

Lunch
Jacket Potato, 1/4 of a pot of Sainsbury's BGTY Coleslaw and 30g of BGTY Mature Cheddar (310 calories)

Dinner
Chicken Chow Mein, Sainsbury's (420 calories) 

Snack
A Pink Lady Apple (52 calories) 

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

Day 7 - Sunday

Breakfast
Sainsbury's Balanced Cereal with Red Berries and 100g of Strawberries (215 calories without milk)

 

Lunch
Chicken Dinner, Sainsbury's BGTY

Dinner
1 Pitta Bread, 1/4 of a pot of Sainsbury's Caramelised Onion Houmous, 1/4 of BGTY Coleslaw, 80g of Carrot Sticks (420 calories)

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

Treat
Bramley Apple and Blackberry Crumble and Custard, Sainsbury's BGTY (217 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 (369 calories)

Dinner Option 2
Sainsbury's BGTY Tomato & Cheese Bake (390 calories)

Dinner Option 3
Sainsbury's BGTY Mediterranean Vegetable Pasta (328 calories)

Dinner Option 4
Sainsbury's BGTY Jambalaya (389 calories)

Dinner Option 5
Sainsbury's BGTY Chicken and Mushroom Pie (359 calories) 

Dinner Option 6
Sainsbury's BGTY Sausage & Mash (385 calories) 

Dinner Option 7
Sainsbury's BGTY Spaghetti Bolognese (356 calories)

Lunch Options

LunchOption 1
Sainsbury's BGTY Brussels Pate and Sainsbury's Corn Thins (218 calories)

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

Lunch Option 3
John West Light Lunch French Tuna Salad (223 calories)

Lunch Option 4
John West Light Lunch Thai Salmon Salad and a Banana (261 calories)

Lunch Option 5
Edamame & Butter Bean Salad (224 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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