Sticky spatchcock poussins & griddled salad onions

diet plan

Lose weight the
healthy way 

Our 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 kcal per day. Each meal suggestion and recipe has the calories per serving clearly highlighted to help you stay in control.

1500kcal per day

30g Waitrose LoveLife Calorie Controlled Toasted Rice & Wheat Flake + 125ml Semi-skimmed Milk (172kcal) + 150ml Waitrose Berry Red Smoothie (67kcal) 239kcal                                                                    

Waitrose LoveLife Calorie Controlled Reduced Fat French Butter Croissant (168kcal) served with a blob of essential Waitrose Reduced Sugar Strawberry Jam (26kcal) + a handful of grapes (60kcal) = 254kcal

125g essential Waitrose Fat Free Natural Yogurt (62kcal)+ 25g Waitrose LoveLife Cashew Nuts (145kcal) + drizzle of essential Waitrose Honey (46kcal) = 253kcal

1 essential Waitrose White Muffin toasted (147kcal), topped with essential Waitrose Wholenut Peanut Butter (72kcal) + 30g Waitrose LoveLife Dried Apricots (76kcal) = 295kcal

25g essential Waitrose Porridge Oats + 175ml Semi-skimmed Milk (177kcal), topped with 100g fresh raspberries (40kcal) + 150ml glass of Orange Juice (60kcal) = 277kcal

1 half a papaya chopped (29kcal) + 1/4 mango chopped(102kcal) + 25g Waitrose LoveLife Swiss Style Berry Muesli (94kcal) + 125g essential Waitrose Fat Free Natural Yogurt (62kcal) = 287kcal

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

Omelette made with 2 eggs and 2 sliced mushrooms (256kcal) + small Clementine (20kcal) = 276kcal

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Breakfast recipe ideas


Waitrose LoveLife Calorie Controlled Roasted Vegetable & Couscous Salad (320kcal) + Waitrose Deliciously Exotic Mango & Passion Fruit Low Fat Yogurt (115kcal) 435kcal

Waitrose Good To Go Wild Rice & Halloumi (336kcal) + Banana (90kcal) = 426kcal

Waitrose Good To Go Oriental Quinoa & Greens (272kcal) + essential Wholemeal Pitta (159kcal) 431kcal

Waitrose Good To Go Cheese Ploughmans Sandwich Thin (276) + 2 small Clementines (40kcal)  316kcal

Waitrose LoveLife Chunky Beef & Vegetable Soup (198kcal) + 1 slice of LoveLife Stoneground Wholemeal Medium Sliced Bread (71kcal) + Apple (56kcal) = 325kcal

Waitrose LoveLife Calorie Controlled Pulled Chicken Sandwich (294kcal) + Banana (90kcal) = 384kcal

Half a pot of Butternut Squash & Tarragon Soup (129kcal) + essential Wholemeal Pitta (159kcal) + 1 small Clementine (20kcal)  = 308kcal

Waitrose LoveLife Calorie Controlled Egg Mayo Salad Sandwich (314kcal) + Waitrose Good To Go Grape bag (102kcal) = 416kcal

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Lunch recipe ideas


Waitrose LoveLife Calorie Controlled Butternut Squash Risotto (345kcal) Waitrose Rainbow Side Salad (30kcal) + Watermelon slices (35kcal) = 410kcal

Waitrose LoveLife Calorie Controlled Cottage Pie (291kcal) + Waitrose Tenderstem Broccoli, Kale and Quinoa Side Salad (173kcal) = 464kcal

Waitrose LoveLife Calorie Controlled Green Thai Chicken Curry (394kcal) + Waitrose Trimmed Sugar Snap Peas (37kcal) + 1/2 portion of Waitrose Wasabi Peas (51kcal) = 482kcal

Waitrose LoveLife Calorie Controlled Chicken & Madeira Wine & Porcini Mushrooms (334kcal) + Waitrose Good To Go Mango Fingers (112kcal) = 446kcal

Waitrose LoveLife Calorie Controlled Fish Pie (347kcal) + a portion of peas (60kcal) = 407kcal                                                                                 

Waitrose LoveLife Calorie Controlled Beef Fettucine (360kcal) Waitrose Rainbow Side Salad (30kcal) = 390kcal

Waitrose LoveLife Mushroom & Aubergine ragu (183kcal) + 60g can of Tuna in Spring Water (68kcal) + a hardboiled egg (69kcal) + essential Waitrose Side Salad (54kcal) 374kcal

Waitrose LoveLife Calorie Controlled Spinach & Ricotta Cannelloni (299kcal) + Essential Waitrose Side Salad (54kcal) + a portion of Waitrose Savoury & Versatile Breadsticks (128kcal) = 481kcal

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Dinner recipe ideas

Snacks and desserts

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

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

Waitrose Good To Go Sweet & Salty Popcorn = 133kcal

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

1 bag of Waitrose LoveLife Calorie Controlled Crisps = 121kcal

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

2 Squares of plain chocolate = 65kcal

Waitrose LoveLife Calorie Controlled Country Vegetable Cup Soup  = 59kcal

Medium Banana = 90kcal

Waitrose Go To Go Pineapple Fingers = 94kcal

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Dessert and snacks recipe ideas