14 day healthy eating plan

The plan is designed by Waitrose nutritionists and is based on three meals and two snacks a day. It's nutritionally balanced and includes all your five-a-day portions, a weekly recommended portion of oily fish to provide Omega 3, and a dairy product for calcium. We've also suggested a tasty vegetarian option for every meal.

Drink at least 6-8 glasses of fluids a day. You can have water, diluted fruit juices and squash, weak tea and coffee, milk or herbal teas.

Individuals with specific medical conditions should consult their doctor before changing their diet.

Day 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14

Day 1

Breakfast

• 50g wholesome muesli base with 125ml semi-skimmed milk topped with your favourite fruit and a sprinkling of flaked nuts.
• Glass of fresh juice.

Calories: 373 | Saturated fat: 2.8g

Lunch

• Carrot, red lentil & cumin soup with a seeded brown batch bread roll.

Calories: 293 | Saturated fat: 5.9g

Dinner

• Skinless chicken fillet baked in foil with tinned cannelleni beans, leeks, 125ml chicken stock and fresh thyme. Serve with roasted butternut squash and petits pois.
• Baked apple filled with dried fruit. Serve with 1 scoop of ice-cream.

Calories: 567 | Saturated fat: 4.9g

Snacks

• Low fat natural live yogurt topped with a swirl of honey.

Calories: 146 | Saturated fat: 1.2g

• A banana and a handful of red grapes.

Calories: 119 | Saturated fat: 0.1g

Nutritional totals

Calories = 1498 | Saturated fat = 14.9g

Vegetarian option

• Substitute chicken with sliced aubergines.

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Day 2

Breakfast

• 50g rolled porridge oats with 200ml semi-skimmed milk, topped with 30g raisins.
• Glass of fresh juice.

Calories: 404 | Saturated fat: 4.2g

Lunch

• Brown pitta bread with 100g roast chicken tikka pieces, 1 tbsp salsa, iceberg lettuce, cucumber and tomato.

Calories: 382 | Saturated fat: 1.2g

Dinner

• Low saturated fat mushroom risotto.
• Mixed fruit medley with fresh mint.

Calories: 370 | Saturated fat: 5.0g

Snacks

• Sliced pear.

Calories: 64 | Saturated fat: 0.0g

• Low fat live bio yoghurt with toffee, sprinkled with pumpkin seeds.

Calories: 201 | Saturated fat: 1.9g

Nutritional totals

Calories =  1421 | Saturated fat = 12.3g

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Day 3

Breakfast

• 50g wholesome muesli base with 125ml semi-skimmed milk, sprinkled with dried fruit.
• Glass of fresh juice.

Calories: 312 | Saturated fat: 2.8g

Lunch

• Half an avocado with baby spinach and sliced tomato salad with French dressing and wild rice salad.

Calories: 300 | Saturated fat: 5.3g

Dinner

• Jacket potato with 100g trout fillet, hot smoked served with rocket, sliced raw carrots, celery, walnuts and apple.
• Low saturated fat chocolate marble sponge.

Calories: 747 | Saturated fat:4.5g

Snacks

• 150g pot of fat free Greek yogurt.

Calories: 101 | Saturated fat: 1.5g

• 2 plums.

Calories: 40 | Saturated fat: 0.0g

Nutritional totals

Calories = 1500 | Saturated fat = 14.1g

Vegetarian option

• Oriental noodle broth with tofu and pak choi

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Day 4

Breakfast

• 2 slices of thick wholegrain toast with orange and ginger marmalade.
• Smoothie.
• Try blending your own smoothie using apple, banana, orange juice and frozen British summer fruits.
• Tip: frozen banana works really well.

Calories: 446 | Saturated fat: 0.6g

Lunch

• ½ a 350g pot of half fat potato salad with tinned sweetcorn, chopped red and orange peppers and chopped parsley.

Calories: 173 | Saturated fat: 0.8g

Dinner

• Low saturated fat green Thai chicken curry with rice served with sliced tomatoes.

Calories: 460 | Saturated fat: 4.5g

Snacks

• Sultana, honey and walnut bun.

Calories: 202 | Saturated fat: 0.9g

• 1 apple.

Calories: 55 | Saturated fat: 0.0g

Nutritional totals

Calories = 1336 | Saturated fat = 6.8g

Vegetarian option

• Low saturated fat vegetable lasagne.

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Day 5

Breakfast

• 2 scrambled eggs, fresh chopped parsley on 1 slice brown toast
• Glass of fresh juice.

Calories: 359 | Saturated fat: 1.3g

Lunch

• 1 roast chicken breast fillet in a wrap with sliced mixed peppers, lettuce and a tbsp of grated half-fat mature cheddar.

Calories: 482 | Saturated fat: 6.7g

Dinner

• 120g fillet of fresh cod with 50g prawns, a handful of baby spinach and a splash of skimmed milk, wrapped in foil and baked. Serve with half an avocado and sliced tomatoes.

Calories: 385 | Saturated fat:4.9g

Snacks

• Fruit scone with reduced-sugar jam.

Calories: 182 | Saturated fat: 1.2g

• Fresh fruit medley.

Calories: 27 | Saturated fat: trace

Nutritional totals

Calories = 1498 | Saturated fat = 14.9g

Vegetarian option

• Substitute chicken for ½ pot of fresh dip reduced fat guacomole.
• Replace fish parcel with a grilled chunky vegetable quarter pounder.

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Day 6

Breakfast

• Small bowl of fresh melon.
• Reduced fat croissant with reduced sugar jam.
• Glass of fresh juice.

Calories: 295 | Saturated fat: 4.5g

Lunch

• 1 pouch of celeriac, leek and bacon soup with a mixed seed knot roll.

Calories: 316 | Saturated fat: 3.5g

Dinner

• Mix together 150g bortolli beans, 200g tinned tomato, with 2 lightly sautéed garlic cloves and 1 red onion. Serve with baby new potatoes and curly kale.
• Low fat live bio yogurt, Blueberry topped with flaked almonds.
• Tip: save time by using tinned chopped tomatoes with olive oil and garlic.

Calories: 528 | Saturated fat: 1.9g

Snacks

• 2 mini oat cakes topped with roasted vegetables with houmous.

Calories: 211 | Saturated fat: 2.4g

• ½ chopped papaya.

Calories: 43 | Saturated fat: 0.1g

Nutritional totals

Calories = 1393 | Saturated fat = 12.4g

Vegetarian option

• 1 pouch of parsnip and ginger soup.

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Day 7

Breakfast

• 50g of rolled porridge oats with 125ml semi-skimmed milk and a swirl of reduced sugar blackcurrant jam. Sprinkle sesame seeds on top.
• Glass of fresh juice.

Calories: 405 | Saturated fat: 3.1g

Lunch

• 1 pot of mixed bean salad on a bed of rocket leaves topped with sliced baby plum tomatoes. Drizzle with balsamic vinegar.
• Smoothie.

Calories: 493 | Saturated fat: 2.0g

Dinner

• Roast duck fillets with marmalade and chilly glaze.
• An individual florentine.
• Tip: fancy a small glass of red wine? Remember to add 100 calories to your daily intake.

Calories: 361 | Saturated fat: 1.9g

Snacks

• 2 satsumas.

Calories: 50 | Saturated fat: 0.0g

• 2 reduced fat stem ginger cookies.

Calories: 150 | Saturated fat: 1.6g

Nutritional totals

Calories = 1459 | Saturated fat = 8.6g

Vegetarian option

• Moroccan vegetable tagine.

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Day 8

Breakfast

• 2 lightly toasted Scotch pancakes topped with banana, blueberries (frozen) and 1 tbsp of low-fat live natural yogurt.
• Glass of fresh juice.

Calories: 396 | Saturated fat: 0.6g

Lunch

• Parsnip & ginger soup with 2 thick slices of walnut bread.

Calories: 292 | Saturated fat: 1.4g

Dinner

• 100g of Quorn pieces stir-fried with a splash of teriyaki sauce with sesame seeds, chopped carrot, broccoli, spring onions and garlic. Serve with a nest of noodles.
• Tip: for a meat alternative, substitute the Quorn pieces for lean strips of pork.
• Low fat live natural yogurt with chopped apple or pear.

Calories: 566 | Saturated fat: 3.7g

Snacks

• 2 rough oat cakes with individual pot from houmous variety selection.

Calories: 164 | Saturated fat: 1.9g

• 2 kiwi fruits.

Calories: 59 | Saturated fat: 0.1g

Nutritional totals

Calories = ? | Saturated fat: = ?g

Vegetarian option

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Day 9

Breakfast

• Small bowl of fresh melon and papaya segments with toasted multigrain bagel spread with peanut butter.
• Glass of fresh juice.

Calories: 426 | Saturated fat: 3.0g

Lunch

• ½ pot of lentil, bulgur wheat and aubergine salad with sliced tomatoes and 2 crispbreads with olive spread (optional).

Calories: 409 | Saturated fat: 2.4g

Dinner

• Skinless chicken fillet roasted with 1 tbsp of cranberry sauce, a spig of fresh rosemary and a splash of white wine. Serve with ½ pack mediterranean style roasted vegetables.
• Individual toffee and apple pudding.

Calories: 525 | Saturated fat: 2.5g

Snacks

• 1 apple.

Calories: 47 | Saturated fat: 0.0g

• A handful of wholesome dried apricots and sultanas.

Calories: 93 | Saturated fat: 0.0g

Nutritional totals

Calories = 1500 | Saturated fat = 7.9g

Vegetarian option

• Replace chicken and sauce with moroccan-spiced couscous grill (frozen).

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Day 10

Breakfast

• 50g fruit and nut muesli with 125ml semi-skimmed milk. Serve with chopped banana.
• Glass of fresh juice.

Calories: 410 | Saturated fat: 3.3g

Lunch

• ½ pack of vegetarian falafel bites in a wholemeal pitta bread. Serve with sliced peppers, onions and lettuce.

Calories: 439 | Saturated fat: 1.6g

Dinner

• Low saturated fat chicken tikka masala with pilau rice.
• Fruit of your choice.
• Tip: fancy a small glass of red wine? Remember to add 100 calories to your daily intake.

Calories: 416 | Saturated fat: 1.6g

Snacks

• 1 clementine and 1square of dark chocolate.

Calories: 76 | Saturated fat: 1.7g

• Low fat live natural yogurt sprinkled with your favourite fruit.

Calories: 95 | Saturated fat: 1.0g

Nutritional totals

Calories = 1436 | Saturated fat = 9.2g

Vegetarian option

• Low saturated fat macaroni cheese with cherry tomatoes and watercress.

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Day 11

Breakfast

• Grilled mushrooms on 1 slice of stonebaked bread topped with grilled plum tomatoes.
• Smoothie.
• Blend your own smoothie using apple, banana, orange juice and frozen British summer fruits.

Calories: 274 | Saturated fat: 1.2g

Lunch

• Salmon and cucumber sandwich and 25g pack of reduced fat crinkle crisps.
• 2 clementines.

Calories: 523 | Saturated fat: 5.09g

Dinner

• 100g tofu with ½ pack of vegetable & beansprout stir fry on a nest of noodles. Serve with sweet chilli sauce and a dash of soy sauce. Scatter with 5 crushed cashew nuts.
• Fresh fruit medley with ¼ pot of low fat fresh vanilla custard.

Calories: 538 | Saturated fat: 3.6g

Snacks

• 2 plums.

Calories: 40 | Saturated fat: 0.0g

• Apricot oat snack bar covered with plain chocolate.

Calories: 119 | Saturated fat: 2.7g

Nutritional totals

Calories = 1494 | Saturated fat = 12.6g

Vegetarian option

• 415g can three bean chunky soup with 1 slice wholemeal bread.

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Day 12

Breakfast

• 1 poached egg on a toasted wholegrain muffin with 2 grilled vine tomatoes.
• Glass of fresh juice.

Calories: 348 | Saturated fat: 3.4g

Lunch

• Plain ciabatta roll topped with ½ pot of antipasti tricolore (drained).

Calories: 361 | Saturated fat: 2.2g

Dinner

• 2.5 cm-thick grilled fillet steak with black pepper. Serve with new potatoes, steamed leeks and carrots.
• 3 scoops of fruit sorbet.

Calories: 525 | Saturated fat: 5.8g

Snacks

• 25g pack of reduced fat crinkle crisps.

Calories: 140 | Saturated fat: 0.6g

• A handful of grapes and a banana.

Calories: 125 | Saturated fat: 0.1g

Nutritional totals

Calories = 1499 | Saturated fat = 12.1g

Vegetarian option

• Replace steak with 2 wild mushroom and chestnut grills.

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Day 13

Breakfast

• 1 slice of seeded wholegrain toast topped with 2 grilled vine tomatoes and chopped fresh basil. Sprinkle with olive oil.
• Tip: Swap the tomatoes for grilled mushrooms.
• Smoothie.

Calories: 293 | Saturated fat: 1.9g

Lunch

• Reduced fat delicatessen prawn filling in ¼ of a stonebaked baguette with olive spread. Add 1 sliced tomato and a handful of Mixed Salad.

Calories: 458 | Saturated fat: 2.8g

Dinner

• 2 extra lean pork sausages. Lightly sautee 3 chopped tomatos, ½ red pepper, 1 onion and 3 cloves of garlic to make a ratatouille. Serve with 100g mashed potato.
• Reduced fat bread and butter pudding.

Calories: 530 | Saturated fat: 7.5g

Snacks

• 1 slice of ginger loaf cake.

Calories: 148 | Saturated fat: 0.8g

• 2 kiwi fruits.

Calories: 59 | Saturated fat: 0.1g

Nutritional totals

Calories = 1488 | Saturated fat = 13.1g

Vegetarian option

• Use vegetarian or Quorn sausages as a vegetarian alternative.

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Day 14

Breakfast

• Half a grapefruit.
• 1 slice of wholemeal bread soaked in 1 whisked egg and cracked black pepper to taste. Fry lightly in tbsp of olive oil until golden brown.

Calories: 336 | Saturated fat: 4.2g

Lunch

• 1 150g pot of Greek side salad and a mixed seed knot roll.
• Tip: sprinkle the salad with toasted pine nuts for extra flavour.

Calories: 357 | Saturated fat: 5.4g

Dinner

• Stir fry 1 onion, 2 garlic cloves, ½ a red pepper and a handful of broccoli florets. Add to ½ jar of Napoletana pasta sauce and stir into 75g cooked penne pasta. Sprinkle with 10g of grated Parmesan.
• Low fat live natural yogurt.

Calories: 366 | Saturated fat: 4.0g

Snacks

• Mixed fruit medley.

Calories: 27 | Saturated fat: 0.0g

• 1 reduced fat blueberry muffin.

Calories: 342 | Saturated fat: 1.4g

Nutrition totals

Calories = 1428 | Saturated fat = 15.0g

Vegetarian option

• Swap the Parmesan for vegetarian cheese.

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