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vegetarian diet plan

Waitrose vegetarian diet plan

Lose weight the 
healthy way 

Our vegetarian diet plan isn’t about giving up your favourite foods or feeling deprived, it's all about starting something new and having a fresh take on feelgood food.

Rather than an impossible-to-follow diet, now is the time to expand your culinary horizons and start enjoying exciting new foods and recipes that are colourful, nourishing and packed with vibrant flavours. Devised by Waitrose nutritionists, our diet plan can help you lose weight the healthy way.

How the plan works

Simply choose from the suggested breakfasts, lunches, dinners and snacks up to a maximum of 1,500 kcals per day. Each meal suggestion and recipe has the calories per serving clearly highlighted to help you stay in control.

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vegetarian-diet-plan-breakfast

Waitrose LoveLife Fruit, Nut and Seed Muffin spread with essential Waitrose Olive Spread (274kcal) + cup of green tea (0kcal) = 274kcal

1 boiled egg (74kcal) served with 1 slice of wholemeal toast (71kcal) + 80g of fresh blueberries & raspberries (31kcal) + 150ml glass of Waitrose orange juice (62kcal) =238kcal

1 slice wholemeal toast (71kcal) topped with sliced banana (90kcal) and a sprinkle of pumpkin seeds (62kcal) + 150ml Waitrose Apple, Peach and Pear Juice (67kcal)290kcal

45g serving of Waitrose LoveLife Bircher Muesli (166kcal) served with  a portion of Waitrose fat free Greek style yogurt (68kcal) + 1 small clementine (20kcal) = 254kcal

40g Porridge oats made with water (139kcal), topped with 80g fresh blueberries (30kcal) + 150ml glass of Waitrose orange juice (62kcal) = 231kcal

2 essential Waitrose Wholewheat Biscuits with 125ml semi-skimmed milk (205kcal), topped with 80g fresh raspberries (32kcal) + 150ml glass of Waitrose orange juice (62kcal) = 299kcal

2 slices of Waitrose LoveLife Stoneground Wholemeal Medium Sliced Bread toasted (142kcal) + essential Waitrose Olive Spread (53kcal), topped with a medium poached egg (74kcal) = 279kcal

45g serving of Waitrose LoveLife Fruit, Nut & Seed Muesli (179kcal) with 125ml semi-skimmed milk (61kcal) = 240kcal

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Breakfast recipe ideas

vegetarian-diet-plan-lunch

Wholemeal pitta bread (159kcal) filled with a portion of essential Waitrose Reduced Fat Houmous (99kcal),  and packed with grated carrot and chopped pepper (40kcal) + 80g serving of Waitrose Classic Fruit Salad (42kcal) + 200ml glass of semi-skimmed milk (98kcal) = 438kcal

essential Waitrose side salad (54kcal) served with 2 Waitrose chickpea falafel (85kcal) and a spoonful of essential Waitrose Reduced Fat Houmous (99kcal) + a bag of Waitrose Good To Go mini cookies (127kcal) = 365kcal

Waitrose LoveLife Calorie Controlled Roasted Vegetable and Couscous Salad (320kcal) + 2 Clementine’s (40kcal) = 360kcal

Waitrose LoveLife Tomato & Basil Soup pot (89kcal), served with a rustic wholemeal roll (150kcal) + 80g fresh raspberries (32kcal) + 200ml glass of semi-skimmed milk (98kcal) = 369kcal

Homemade egg and watercress sandwich made with 1 tbsp essential Waitrose Half Fat Mayonnaise on LoveLife Stoneground Wholemeal Sliced Bread (266kcal) + Waitrose Deliciously Exotic Mango and Passion Fruit Low Fat Yogurt (115kcal) + 1 apple (56kcal) = 437kcal

Waitrose LoveLife Buckwheat Noodle & Broccoli Salad (202kcal) + Waitrose Thick Fat Free Greek Style Raspberry Yogurt (109kcal) + 150ml Waitrose Apple, Peach and Pear Juice (67kcal) + 1 small clementine (20kcal) = 398kcal

Waitrose Good To Go vegetable samosa (268kcal) served with a portion of Waitrose mixed bean salad (109kcal) = 377kcal

Waitrose LoveLife Whole Wheat Pasta Bean & Feta Salad (316kcal) + 1 banana (90kcal) = 406kcal

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Lunch recipe ideas

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Medium baked potato (168kcal) served with 1/2 can essential Waitrose Mixed Beans in Spicy Tomato Sauce (166kcal) and a squirt of Santa Maria soured Cream Topping (24kcal) + 30g Waitrose LoveLife Soft Dried Apricots (76kcal) & 3 Waitrose Mini Oat Biscuits (66kcal) = 500kcal

Waitrose LoveLife Calorie Controlled Spinach and Ricotta Cannelloni (279kcal) + a portion of essential Waitrose Fat Free Greek Style Yogurt (68kcal) sprinkled with 10g walnut pieces (69kcal) and a drizzle of honey (46kcal) = 462kcal

¼ Waitrose crustless cheese & cherry tomato quiche (187kcal) served with an essential Waitrose side salad (54kcal) and a portion of essential Waitrose Reduced Fat Coleslaw (107kcal) + 100g strawberries (39kcal) served with 2 tbsp half fat crème friache (50kcal) = 437kcal

Waitrose LoveLife Calorie Controlled Butternut Squash Risotto (345kcal) served with a side portion of broccoli (30kcal) + Waitrose Thick Fat Free Greek Style Raspberry yogurt (109kcal) = 484kcal

½ pack Waitrose Middle Eastern Spiced wild rice salad (181kcal) served with  2 warmed Waitrose chickpea falafel (85kcal) and half a baby avocado (102kcal) and a squeeze of lime juice + Waitrose fat free Greek style yogurt (68kcal) served with a handful chopped cherries (55kcal) = 491kcal

Waitrose Butternut Spaghetti (62kcal) served with 3 Heck Super Green Meatballs (124kcal) and ½ pot essential Waitrose Tomato & Basil Sauce (138kcal) + a portion of Waitrose LoveLife Calorie Controlled Belgian Chocolate Frozen Yogurt (89kcal) = 413kcal

½ pot Waitrose LoveLife Calorie Controlled Celeriac, Spinach, Creme Fraiche & Herb Soup (105kcal), sprinkled with 15g essential Waitrose Lighter Medium Grated Cheese (51kcal) and served with a warmed Wholemeal Pitta Bread (159kcal) + 1 pack of Munchy Seeds Chilli Bites (156kcal) = 471kcal

1 Waitrose Frozen Vegetarian Chilli Bean Burger (226kcal) served with 100g Waitrose LoveLife Sweet Potato Oven Chips (158calk), a ¼ pot of  Waitrose Vine-ripened Tomato Salsa (33kcal), and a 60g pack of Waitrose Watercress, Rocket & Spinach Salad (14kcal) with a squeeze of lime juice + a small baked apple sprinkled with cinnamon (56kcal) = 487kcal

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Dinner recipe ideas

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Waitrose LoveLife Calorie Controlled Country Vegetable Cup Soup  = 59kcal

2 Squares of plain chocolate = 65kcal

Waitrose LoveLife Calorie Controlled Raspberry & Blackcurrant Frozen Yogurt = 75kcal

Waitrose Good To Go Lightly Salted Popcorn = 95kcal

Waitrose Good To Go Mango Fingers = 112kcal

 

2 Waitrose Fine Oatcakes spread with a teaspoon of peanut butter on each  = 152kcal

 

1 bag of Waitrose LoveLife Calorie Controlled Crisps =121kcal

Medium Banana = 90kcal

Waitrose LoveLife Carrot & Reduced Fat Houmous snack pot = 117kcal

Half a 50g pack of LoveLife Nut Medley = 160kcal

1 slice of Waitrose LoveLife Stoneground Wholemeal Bread (71kcal) + 1 tbsp essential Waitrose Lighter Soft Cheese (29kcal) = 100kcal

A tub of Waitrose Good To Go Pomegranate Arils = 110kcal

 

vegetarian-diet-plan-shopdesserts

Dessert & snack recipe ideas