1,500 KCAL DIET PLAN

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This new year, get started with your weight loss goals with our refreshed diet plan.  Cutting back on calories is simpler than you think – we have seven days of calorie counted breakfast, lunch and dinner as well as plenty of suggestions for snacks under 100kcals.

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BREAKFAST

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Porridge made with 25g oats and 175ml semi-skimmed milk, topped with 100g fresh raspberries and a 150ml glass of orange juice

277kcal

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45g essential Waitrose Fruit & Nut Muesli served with 125g fat free greek style yogurt and 100g fresh blueberries

278 kcal

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2 slices Waitrose Wholemeal & Rye Cob topped with 10g Waitrose Olive Spread and a poached egg

268 kcal

 

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30g bran flakes topped with 200ml skimmed milk and a small banana

249 kcal

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Omelette made with 2 eggs and 2 sliced mushrooms. 1 small clementine

276kcal

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Berry & banana smoothie bowls

 

 

 

 

 

View full recipe here

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Soft-poached eggs with sweet potato hash browns

 

 

 

 

 

View full recipe here

 LUNCH

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Waitrose Good To Go Wild Rice and Halloumi Salad and an apple

394 kcal

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Half pot of Waitrose Mexican Chicken Soup served with a wholemeal seeded roll

421 kcal

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Waitrose Chicken Salad Sandwich and a bag of grapes

436 kcal

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Waitrose Tuna Nicoise Salad, an apple and a Lindahls Kvarg peach & passion fruit

402kcal

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Half pot of Waitrose Butternut Squash & Tarragon Soup served with a wholemeal pitta. A small clementine and a pot of Isey vanilla Skyr

403kcal

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Salmon with buckwheat salad

 

 

 

 

 

 

View full recipe here

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Middle Eastern chicken & celeriac slaw pockets

 

 

 

 

 

 

View full recipe here

DINNER

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Waitrose Calorie Controlled Beef & Red Wine Casserole. A serving of mixed nuts and a portion of watermelon

430kcal

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Waitrose Easy to Cook Lemon & Pepper Chicken served on a mountain of Mediterranean roasting vegetables. The Collective Kefir Yoghurt and a portion of raspberries

430kcal

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2 Heck Super Green Sausages served with ratatouille and a portion of wholegrain rice

386kcal

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Waitrose Calorie Controlled Fish Pie served with a portion of peas

358kcal

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Waitrose Calorie Controlled Thai Green Curry served with a portion of steamed baby corn and sugar snap peas

422kcal

 

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Wholewheat pasta with watercress pesto

 

 

 

 

 

View full recipe here

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Spiced sea bass, crushed potatoes & watercress

 

 

 

 

 

View full recipe here

SNACKS AND DESSERTS UNDER 100 CALORIES

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dried mango

30g dried mango 

95kcal

 

 

 

banana

Medium banana

90kcal

oatcake and cottage cheese

An oatcake with a portion of low fat cottage cheese

90kcal

pineapple

150g pot of pineapple

68kcal

Small bag of lightly salted popcorn

Small bag of lightly salted popcorn

44kcal

Frozen Yogurt

Portion of Waitrose Calorie Controlled Raspberry & Blackcurrant Frozen Yogurt

63kcal

Cup a Soup

Cup a Soup

89kcal

3 McVitie's Dark Chocolate Digestive Thins

3 McVitie's Dark Chocolate Digestive Thins

93kcal

Kallo Organic Wholegrain Rice Cracker

Kallo Organic Wholegrain Rice Cracker

27kcal

Hard boiled egg

Hard boiled egg

67kcal

 

 

 

apple

Small apple

44kcal

carrots

Bag of mini carrots

34kcal

slice of bread, ham and mustard

1 slice of medium sliced wholemeal bread topped with a slice of wafer thin ham and French mustard

98kcal

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Energy balls 3 ways

 

 

 

 

 

 

 

View full recipe here