Supermarket Chefs: Waitrose Diet Plan

Diet plan based on healthy ready meals and single serving foods, a quick and simple way to ease yourself into portion control with a calorie balanced diet

Supermarket Chefs: Waitrose Diet Plan

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

The plan averages 1200 calories a day, is well balanced and includes low calorie treats and snacks as well as plenty of fruit and veg.

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
Porridge with 80g of Blueberries and Strawberries (209 calories)

Lunch
Salmon and Cucumber Sandwich and an Apple (360 calories)

Dinner
Beef and Red Wine Casserole (233 calories)

Snack
Nuts and Raisins (147 calories)

Treat
Raspberry Jelly (95 calories) 

Day 2 - Tuesday

Breakfast
New York Bagel Thin and Cream Cheese (178 calories)

Lunch
Calorie Controlled Roast Chicken Sandwich with Nuts and Raisins (413 calories)

Dinner
Butternut Squash Risotto (372 calories) 

Snack
Plain Lightly Salted Rice Cake (32 calories)

Treat
Peach and Mango Yoghurt (188 calories)

Day 3 - Wednesday

Breakfast
Porridge with 80g of Blueberries and 80g of Strawberries (209 calories) 

Lunch
Tuna Nicoise Salad and an Apple (302 calories) 

Dinner
Green Thai Curry (408 calories)

Snack
Cream Crackers and Cream Cheese (152 calories)

Treat
3 Squares of Dark Chocolate (135 calories)

Day 4 - Thursday

Breakfast
Ney York Bagel Thin and 10g of Salted Butter (197 calories)

Lunch
Roasted Vegetable Couscous Salad and a Mango and Passionfruit Yoghurt (291 calories) 

Dinner
Lasagne and a Green Salad (341 calories)

Snack
Plain Lightly Salted Rice Cake (32 calories) 

Treat
Mixed Fruit: 40g of Blueberries, 80g of Strawberries and a sliced Apple (116 calories) 

Day 5 - Friday

Breakfast
Porridge with a Banana (253 calories)

Lunch
Egg Mayonnaise Sandwich (295 calories)

Dinner
Pulled Ham Hock with Mash Potato and Frozen Mixed Veg in a Mustard Sauce (350 calories)

Snacks
Nuts and Raisins (147 calories) 

Treat
3 Squares of Dark Chocolate (135 calories) 

Day 6 - Saturday

Breakfast
New York Bagel Thin with Salmon and Cream Cheese (267 calories) 

Lunch
Chicken, Coconut and Rice Soup (267 calories)

Dinner
Prawn Risotto (336 calories) 

Snack
Mango and Passionfruit Yoghurt (118 calories) 

Treat
Chocolate Mousse (261 calories)

Day 7 - Sunday

Breakfast
Porridge with 80g of Strawberries and a Banana (312 calories)

 

Lunch
Harissa Chicken and Tabouleh Salad (312 calories)

Dinner
Cottage Pie with Frozen Mixed Vegetables (347 calories)

Snacks
Cream Crackers and Cream Cheese (152 calories) 

Treat
3 Squares of Dark Chocolate (135 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

These are all ready meals from Tesco's Healthy Living range, which features a plethora of low cal favourites. 

Dinner Option 1
Chicken Biryani (345 calories)

Dinner Option 2
Chicken Madeira (378 calories)

Dinner Option 3
Chicken Tikka Masala with Pilau Rice (445 calories)

Dinner Option 4
Spinach and Ricotta Cannelloni (327 calories)

Dinner Option 5
Fish Pie and Vegetables (405 calories) 

Dinner Option 6
Chicken Chow Mein (432 calories) 

Dinner Option 7
Vegan Three Bean Chilli and Cous Cous (439 calories)

Lunch Options

LunchOption 1
LoveLife Calorie Controlled Feta & Lemon Quinoa Salad (248 calories)

Lunch Option 2
Good to Go Prawn Layered Salad (379 calories)

Lunch Option 3
Good to Go Avocado, Feta and Rice Salad (350 calories)

Lunch Option 4
Good to Go Ham Hock and Piccalilli Salad (257 calories)

Lunch Option 5
Teriyaki Chicken Wrap (369 calories) 

Lunch Option 6
LoveLife Chicken Ceasar Salad Sandwich (300 calories) 

Lunch Option 7
Waitrose Goats Cheese and Beetroot Sandwich (369 calories)

Vegetable Options

And if you fancy adding in, or swapping some veg in your meals, here are some other vegetable options that Waitrose has to offer!

Vegetable Option 1
Waitrose Fine Cut Vegetable Steamers (77 calories)

Vegetable Option 2
Waitrose Garden Vegetable Steamers (88 calories)

Vegetable Option 3
Essential Waitrose Vegetable Mix (44 calories)

Vegetable Option 4
Waitrose Duchy Organic Babyleaf and Rocket Salad (17 calories)

Vegetable Option 5
Essential Waitrose Tinned Baby Carrots and Petit Pois (39 calories) 

Vegetable Option 6
Essential Waitrose Grilled Mixed Vegetables (38 calories) 

Vegetable Option 7
Essential Waitrose Chunky Vegetable Mix (27 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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