Waitrose Maintenance Meal Plan — 2,000 kcal
Steady, balanced eating around a ~2,000 kcal/day target. This 7-day plan targets 2,000 kcal/day and averages 139g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for an estimated £65–105/week. Meals deliberately rotate protein sources and formats across the week — this plan avoids repeating the same protein twice in one day so the week does not feel monotonous.
Plan summary
Individual days vary around these figures.
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Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
Avocado and Eggs on Wholemeal Toast
Made with avocado, eggs, wholemeal bread.
Recipe
Ingredients
- ½ avocado
- 2 eggs
- 2 slices of wholemeal bread
- ¾ tsp lemon juice
- chilli flakes, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice avocado and set aside.
- Crack the eggs into a bowl, season lightly and whisk with a fork. Cook the eggs in a non-stick pan over medium heat, stirring gently until softly set.
- Toast wholemeal bread, then serve with the eggs and lemon juice and chilli flakes, to taste.
Baked Salmon and Quinoa Power Bowl
Made with salmon fillet, quinoa, baby spinach.
Recipe
Ingredients
- 125g salmon fillet
- 70g quinoa (dry weight)
- 2 generous handfuls baby spinach (about 50g)
- 40g cucumber
- 1 tbsp lemon dressing
- 9g pumpkin seeds
Allergens in this meal: Fish. Check the label for: Mustard. Worked out from generic ingredient names — always read the product label.
Method
- Cook the quinoa according to its packet instructions, then drain and cool slightly.
- Heat the oven to 200C/180C fan. Bake the salmon fillet for 12-18 minutes, until cooked through and it flakes or slices easily.
- Rinse baby spinach, then slice or chop cucumber.
- Arrange salmon fillet, the cooked quinoa, baby spinach, cucumber and pumpkin seeds in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.
Quorn Mince Bolognese with Wholemeal Pasta
Made with quorn mince, wholemeal pasta, tinned tomatoes.
Recipe
Ingredients
- 175g Quorn mince
- 80g wholemeal pasta (dry weight)
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- ¾ tsp mixed herbs
Allergens in this meal: Cereals containing gluten. Check the label for: Eggs, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Cook the pasta according to its packet instructions, then drain if needed.
- Meanwhile, cook the quorn in a non-stick pan over medium heat until cooked through. Add tomatoes, onion and garlic and cook until tender.
- Fold the cooked pasta through the pan, stir in mixed herbs, and heat through before serving.
Turkey Breast and Cream Cheese Roll-Up
Made with turkey breast slices, light cream cheese, cucumber slices.
Recipe
Ingredients
- 75g turkey breast slices
- 30g light cream cheese
- 3½ cucumber slices
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Lay the turkey breast slices flat and spread each one with light cream cheese.
- Put a cucumber slice at one end of each and roll up tightly.
- Eat straight away, or pack into a lidded container and keep chilled.
Peanut Butter with Celery Sticks
Made with peanut butter, celery sticks.
Recipe
Ingredients
- 1¾ tbsp peanut butter
- 4 celery sticks
Allergens in this meal: Celery, Peanuts. Worked out from generic ingredient names — always read the product label.
Method
- Slice or portion celery sticks as needed.
- Combine peanut butter and celery sticks in a bowl or lidded container.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £65–105/week for 1 person from Waitrose. Calories and macros remain per person, while shopping quantities are scaled for the household.
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Extras
Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 10 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 10 main meal spaces, then add the separate small tubs shown above.
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Price and availability
- Check Amazon UK before buying
This plan includes saucy or reheated meals, so choose containers with secure, leak-resistant lids. If using plastic, check that it is suitable for reheating and follow the product instructions.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details and Assumptions
Waitrose Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for quality-focused shops using strong produce, higher-welfare proteins, fish, dairy and prepared vegetables.
- Use Waitrose own-label basics first, then reserve premium ingredients for meals where quality noticeably improves the week.
- Watch the basket total by keeping carbohydrates, tins, oats and freezer staples simple.
The Assumptions Behind This Plan
Every plan is built on four decisions. If one of them does not match your week, that is the part to change - the swaps below cover the common cases.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 2,000 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Waitrose | Waitrose pages suit quality-focused produce, fish, dairy, higher-welfare protein and premium but controlled shops. |
| Budget | £65–105/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Higher variety | High-variety plans trade extra decisions for less repetition. |
Shopping This Plan At Waitrose
Premium positioning, but the Essential range is competitive on staples and keeps a plan viable without paying premium prices throughout.
What Waitrose is good for here
- Essential covers most core prep ingredients, so cost sits well below the headline Waitrose reputation.
- High produce and meat quality, which matters when food is cooked ahead and reheated later.
- Good free-from and speciality range for restrictive diets.
Worth knowing before you shop
- Straying outside Essential raises the weekly cost quickly.
- Fewer stores nationally, and a smaller convenience footprint than the big four.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Switch to Waitrose's value range across the board rather than mid-tier lines
- Use frozen chicken breast instead of fresh (saves ~£1.50/week, same protein)
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
💪 Increase protein
- Rotate in a protein you have not used yet that week (turkey, tofu, prawns) rather than repeating the same one
- Add a handful of nuts or seeds to a salad or bowl for a different protein source and texture
- Swap one dairy-based snack for a plant-based one (edamame, hummus) to keep variety going
🥦 Make it vegetarian
- Replace chicken with Quorn fillets or diced firm tofu
- Swap beef mince for tinned green lentils or plant-based mince
- Use halloumi or feta instead of meat in lunch salads
- Substitute eggs or cottage cheese for fish-based meals
Frequently Asked Questions
How much does this maintenance plan cost per week?
This plan is designed for Waitrose and is estimated at £65–105 per week for one person at typical UK prices, depending on what you already have at home. myWaitrose can reduce this further.
How much protein does this plan provide per day?
This plan averages 139g of protein per day across the week, based on the meals actually selected — well above general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic maintenance plan?
Plenty of maintenance plans share the same 2,000 kcal target — the difference here is that the meal rotation actively avoids repeating the same protein twice in one day.
Can I print this maintenance meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 2,000 kcal/day, the Waitrose shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for beginners?
Yes. Recipes are rated Higher variety and use ingredients available at Waitrose — no specialist equipment or advanced technique is needed.
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