We've kept things fairly simple. There aren't too many choices and the plan is pretty prescriptive. This will give you time to think about you goals and the food you are eating to help recalibrate your approach to a healthy lifestyle.

Also, the days are interchangeable, so you can always refer back to previous suggestions if there was a dish you particularly liked.

Remember to keep hydrated and eat plenty of fresh fruit and vegetables - at least 5 portions a day. The Guideline Daily Amount for an adult is 2000 calories per day. This Waitrose LOVE Life You Count... plan is based on a calorie intake of 1500 calories per day.

Finally, when you are ready to shift into a much less structured way of eating and want to prepare your own meals that are appropriately portioned, we can help you. Click here for ideas and inspiration.

And if you want to swap tips and ideas with other LOVE Life customers, go to the Waitrose facebook page and join in the discussions.

Assemble: 30g Waitrose LOVE Life You Count… Special Choice Cereal with 125ml 1% fat milk.
Assemble: A slice Waitrose LOVE Life Wholemeal toast with 1 sliced banana.
Assemble: 45g Waitrose LOVE Life Fruit & Nut Porridge with 125ml 1% fat milk.
Cook: 2 egg omelette with tomato.
Assemble: 45g Waitrose LOVE Life Bircher Muesli with 125ml 1% fat milk.
Cook: Mediterranean ham and tomatoes on toast.


Assemble: A slice of Waitrose LOVE Life Fruit, Nut & Seed Muffin with a little low-fat spread and ½ grapefruit.

Assemble: Waitrose LOVE Life You Count… Fat-free Probiotic Fruit Yogurt with 1 tbsp Waitrose LOVE Life Fruit, Seed and Nut Muesli.
Assemble: 45g essential Waitrose porridge oats with 300ml 1% fat milk and 2 tbsp frozen Waitrose LOVE Life Smoothie Mix.
Cook: Poach an egg. Serve on a warm mini pitta bread with a little low-fat spread.
Assemble: Warm a Waitrose LOVE Life You Count…Reduced Fat French Butter Croissant in the oven. Serve with 1 tbsp reduced-sugar jam.
Assemble: 2 essential Waitrose Wholewheat Biscuits cereal with 125ml 1% fat milk, and 1 apple.



Assemble: 2 essential Waitrose Crumpets with a thin spread of jam.

Assemble: Waitrose LOVE Life You Count… Fat-free Probiotic Fruit Yogurt with 30g Waitrose LOVE Life Dried Berries & Nuts.

Cook: 2 egg omelette with 2 sliced mushrooms.
Buy: Waitrose LOVE Life Nut Bar, 1 peach.
Assemble: Waitrose LOVE Life You Count… Plain Bagel, toasted, with ½ banana.


Buy: Waitrose LOVE Life You Count…Tamarind Duck Lettuce Wrap.

Assemble: Tinned or fresh crab on wholemeal toast with a squeeze of lime.
Buy: Waitrose LOVE Life You Count… Smoked Ham & Salad Sandwich.
Assemble: Toss together salad leaves, sliced beetroot, pumpkin seeds, cherry tomatoes and a few cubes of feta in a bowl. Serve with a slice of seeded bread.
Cook: Wild rice and avocado salad: cook 50g wild rice as per instructions, cool, then toss with ½ avocado, a handful of baby spinach, 1 sliced tomato and 1 tsp low-fat dressing.
Buy: Waitrose LOVE Life You Count… Singapore Noodles Lunch Pot.
Cook: Prawn and four-grain salad: cook 60g Waitrose LOVE Life Quick Cook Four Grain Mix as per instructions. Cool and toss together with 50g cooked prawns, some chopped parsley, lemon zest and juice, to taste.


Buy: Heat ½ pot essential Waitrose Carrot & Coriander soup. Serve with a seeded brown batch bread roll.

Assemble: Drain 1 can Waitrose Mixed Bean Salad. Toss with rocket and sliced tomatoes and balsamic vinegar.
Buy: Waitrose LOVE Life You Count… Roasted Vegetables & Goats Cheese Flatbread.
Assemble: Drain a tin of tuna in olive oil. Mix with tinned flageolet beans, drained, sliced red onion and rocket.
Buy: Waitrose LOVE Life You Count… Macaroni Cheese Lunch Pot.
Assemble: Fill a wholemeal pitta bread with 100g Waitrose Roast Chicken Tikka Pieces, 1 tbsp salsa, iceberg lettuce, cucumber and tomato.


Assemble: Make a homemade salsa using canned corn and fresh tomato. Put in a seeded wrap with cooked chicken and salad leaves. Sprinkle with chilli flakes and a squeeze of lime.

Assemble: Make a quick ratatouille using essential Waitrose frozen grilled vegetable mix and a can of tomatoes. Use as a filling for a baked potato.
Assemble: Make a sandwich using cooked, flaked salmon, sliced cucumber and wholemeal bread.
Buy: Waitrose LOVE Life You Count… Pasta Bolognese Lunch Pot.
Assemble: Fill a plain roll with ½ pot Waitrose Antipasti Tricolore, drained
Cook: Pea and sweet potato samosas.

Buy: Waitrose LOVE Life You Count… Crustless Quiche Lorraine and a green salad.
Cook: Roasted vegetable and fruit kebabs: thread 100g cubed squash, 1 peach, cut into wedges, and ½ onion, cut into wedges, on to skewers. Brush with 2 tsp each oil and honey and roast until tender. Serve with a wholemeal pitta and low-fat yogurt.
Buy: Waitrose LOVE Life You Count… Fisherman’s Pie.
Cook: Roast chicken and squash with stir-fried cabbage: roast 1 chicken breast with 100g cubed squash and ½ red onion, cut into wedges. Serve with 80g sliced cabbage stir-fried in 1 tbsp sesame oil and a drizzle of satay sauce.
Cook: Chicken and noodle soup: in a pan, heat 1 shredded, cooked chicken breast, 100g broccoli florets, 80g leafy greens, 1 chopped chilli, 75g rice noodles, 1 crushed garlic clove, 250ml hot chicken stock, 250ml hot water and 1 tsp soy sauce until piping hot.
Assemble: Fill a baked potato with Waitrose LOVE Life You Count… Cottage Cheese and 80g steamed broccoli.
Cook: Venison steak with fruit sauce: heat 1 star anise, 1 tsp brown sugar, 65ml orange juice, 1 tbsp redcurrant sauce, 100g frozen forest fruits and 1 tsp orange zest. Serve with 1 cooked venison steak and 80g steamed vegetables.
Cook: Salmon Caesar salad.


Cook: Prawn stir-fry: stir-fry 100g prawns, 50g spinach, 50g rocket, ½ chopped onion, 2 chopped tomatoes, 1 grated carrot.

Buy: 250g Waitrose LOVE Life You Count… Mushroom Risotto.

Cook: Tuna and bean salad: spray a tuna steak with oil and grill until cooked. Drain ½ can butter beans, and mix with 1 chopped salad onion, chopped parsley, 2 chopped tomatoes and 2 tbsp balsamic vinegar. Serve on the tuna.
Cook: Seasonal vegetable soup: chop and cook 1 sweet potato, a few leeks and 1 beetroot in a pan of hot stock until tender. Add 100g half-fat soured cream and chopped chives. Whizz until smooth.
Cook: Thai chicken noodle curry: cook 1 skinless, cubed chicken breast with 1 tsp green curry paste, 80g green beans and 50ml half-fat coconut milk until tender. Serve with 75g Waitrose egg noodles. Garnish with basil leaves.

Cook: Veggie pasta: fry 4 chopped mushrooms and 1 chopped aubergine in a pan with 2 tbsp light soy sauce. Add plenty of fresh thyme, then toss with 75g cooked Waitrose LOVE Life Wholewheat Spaghetti. Garnish with 20g grated half-fat cheese.
Assemble: Grill 2 Waitrose Extra Lean Pork Sausages. Serve with 1 baked sweet potato and 100g steamed leeks.
Assemble: Serve a steamed salmon fillet with 80g each diced and roasted swede and sweet potato tossed in cajun seasoning.
Buy: Waitrose LOVE Life You Count… Chicken Casserole.
Assemble: Make a veggie curry using chickpeas, cauliflower, spinach, tinned tomatoes and curry paste. Serve with a chopped cucumber and low-fat yogurt sauce, with a pinch of garam masala.
Cook: Prawn paella.

Assemble: Serve a grilled lamb steak with steamed broccoli.
25g pistachio nuts.
Apple, pear or satsuma.
Slice Soreen malt loaf.
22g bag Waitrose LOVE Life You Count… Baked Tortillas.
2 squares 70% cocoa solids chocolate.

2 low-fat breadsticks.
2 Waitrose LOVE Life Sunflower & Pumpkin Seeded Oatcakes.
Waitrose LOVE Life You Count… Fat-free Probiotic Fruit Yogurt.
Blueberry drop scones
100g vegetable crudités.
1 bag Waitrose LOVE Life You Count… Sea Salt Mini Pretzels or Sour Cream & Onion Mini Pretzel Bagels.
essential Waitrose Hot Chocolate Low Calorie Milk Chocolate Drink.
Slice of Waitrose LOVE Life Stoneground Wholemeal Bread with 1 tbsp half-fat essential Waitrose Lighter Soft Cheese.
Grill 2 Waitrose Extra Lean Pork Sausages. Serve with 1 baked sweet potato and 100g steamed leeks.
Waitrose LOVE Life You Count… Asparagus Soup In A Cup.
25g pack Waitrose LOVE Life You Count… Reduced-Fat Crisps.
2 essential Waitrose Ginger Biscuits.
Fruit and fibre cereal bar, 1 banana.