What this plan is for
A Waitrose weight loss plan at 1,400 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Waitrose Moderate Budget Low Effort Weight Loss Plan - 1,400 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,400 kcal/day and averages 101g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for roughly £40–55/week. Meals need close to no active cooking — assemble-and-eat, one-pan or ready-to-eat combinations — so the plan stays realistic on the busiest days.
Your week at a glance
1 personPlan summary
SupermarketWaitrose
GoalWeight Loss
Weekly cost£40–55 estimate
Daily average across the 7 days
1,401 kcal101g protein151g carbs44g fat19g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1404 kcal per person95g protein · 158g carbs per person
Breakfast352 kcal · 19g protein · 43g carbs · 12 min
Garlic Mushrooms with Poached Egg on Sourdough
Made with mushrooms, eggs, sourdough bread. Ready in 12 min — 352 kcal, 19g protein, 43g carbs.
Recipe
Ingredients
- 100g mushrooms
- 1 egg
- 1 slice of sourdough bread
- 1 garlic clove
- ¾ tsp olive oil
- parsley, to taste
Allergens in this meal: Cereals containing gluten, Eggs. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop mushrooms, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast sourdough bread, then serve with the eggs and garlic, olive oil and parsley, to taste.
Lunch462 kcal · 33g protein · 49g carbs · 20 min
Grilled Chicken, Brown Rice and Roasted Peppers
Made with chicken breast, brown rice, mixed peppers. Ready in 20 min — 462 kcal, 33g protein, 49g carbs.
Recipe
Ingredients
- 125g chicken breast
- 50g brown rice (dry weight)
- ¾ pepper
- ¾ tbsp olive oil
- 1 garlic clove
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Meanwhile, cook the chicken breast in a non-stick pan over medium heat until cooked through. Meanwhile roast pepper and garlic at 200°C (180°C fan) for 25-30 minutes, until tender and lightly browned.
- Fold the cooked rice through the pan, stir in olive oil, and heat through before serving.
Dinner590 kcal · 43g protein · 66g carbs · 35 min
Lentil and Turkey Sausage Casserole
Made with turkey sausages, red lentils, tinned tomatoes. Ready in 35 min — 590 kcal, 43g protein, 66g carbs.
Recipe
Ingredients
- 3 turkey sausages
- 70g red lentils
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 celery stalk
- ¾ tsp paprika
Allergens in this meal: Celery. Check the label for: Cereals containing gluten, Milk, Soybeans, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop tomatoes, onion and celery and have everything else to hand.
- Cook the turkey sausages in a non-stick pan over medium heat until cooked through.
- Add red lentils and paprika with enough water to cover, and simmer for 20-25 minutes until the red lentils are tender. Season to taste and serve.
Weekly Shopping List
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Estimated cost: £40–55/week for 1 person from Waitrose. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Herbs & Spices
Condiments & Oils
Extras
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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.
RecommendedMid-range glass setup
Best for regular weekday lunches, reheating at work, curry, chilli, pasta, and repeat washing.
- Material
- Glass
- Last checked
- 13 July 2026
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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.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,400 kcal per day | Lower-calorie days need protein, fibre and vegetables so the plan still feels like meals. |
| Supermarket | Waitrose | Waitrose pages suit quality-focused produce, fish, dairy, higher-welfare protein and premium but controlled shops. |
| Budget | £40–55/week estimate | Moderate plans allow more convenience items and variety without becoming premium-only. |
| Prep style | Low (10–20 min/day) | Low-effort plans keep daily cooking short while preserving enough variety. |
Printable meal plan PDF
Waitrose Moderate Budget Low Effort Weight Loss Plan - 1,400 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1404 kcal - 95g protein, 158g carbs, 41g fat, 21g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (352 kcal, 19g protein, 43g carbs, 11g fat, 3g fibre per person)
- Lunch: Grilled Chicken, Brown Rice and Roasted Peppers (462 kcal, 33g protein, 49g carbs, 14g fat, 3g fibre per person)
- Dinner: Lentil and Turkey Sausage Casserole (590 kcal, 43g protein, 66g carbs, 16g fat, 15g fibre per person)
Tuesday
1420 kcal - 109g protein, 165g carbs, 37g fat, 15g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (480 kcal, 26g protein, 59g carbs, 15g fat, 4g fibre per person)
- Lunch: Baked Cod with Sweet Potato Wedges (317 kcal, 30g protein, 41g carbs, 6g fat, 7g fibre per person)
- Dinner: King Prawn Egg Fried Brown Rice (623 kcal, 53g protein, 65g carbs, 16g fat, 4g fibre per person)
Wednesday
1372 kcal - 91g protein, 145g carbs, 49g fat, 13g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (420 kcal, 23g protein, 51g carbs, 14g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (480 kcal, 35g protein, 58g carbs, 14g fat, 6g fibre per person)
- Dinner: Grilled Mackerel with Warm Potato Salad (472 kcal, 33g protein, 36g carbs, 21g fat, 3g fibre per person)
Thursday
1414 kcal - 77g protein, 165g carbs, 53g fat, 27g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (413 kcal, 23g protein, 51g carbs, 13g fat, 4g fibre per person)
- Lunch: Baked Falafel and Salad Pitta (512 kcal, 19g protein, 65g carbs, 21g fat, 11g fibre per person)
- Dinner: Lean Pork Loin with Roasted Root Vegetables (489 kcal, 35g protein, 49g carbs, 19g fat, 12g fibre per person)
Friday
1399 kcal - 95g protein, 153g carbs, 49g fat, 19g fibre- Breakfast: Garlic Mushrooms with Poached Egg on Sourdough (413 kcal, 23g protein, 51g carbs, 13g fat, 4g fibre per person)
- Lunch: Chicken, Broccoli and Brown Rice Prep Bowl (455 kcal, 39g protein, 56g carbs, 8g fat, 5g fibre per person)
- Dinner: Baked Salmon, Sweet Potato Wedges and Broccoli (531 kcal, 33g protein, 46g carbs, 28g fat, 10g fibre per person)
Saturday
1401 kcal - 121g protein, 133g carbs, 39g fat, 17g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (400 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (600 kcal, 45g protein, 65g carbs, 15g fat, 5g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (401 kcal, 50g protein, 24g carbs, 12g fat, 8g fibre per person)
Sunday
1400 kcal - 120g protein, 136g carbs, 40g fat, 22g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (409 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Tuna and Sweetcorn Jacket Potato (387 kcal, 43g protein, 49g carbs, 3g fat, 5g fibre per person)
- Dinner: Lamb Keema with Cauliflower Rice (604 kcal, 50g protein, 43g carbs, 25g fat, 13g fibre per person)
Weekly shopping list
Protein
- Eggs 10
- Chicken breast 430g
- Turkey 3 sausages
- Red lentils 70g
- Cod fillet 150g
- King prawns 170g
- Firm tofu 150g
- Mackerel fillet 150g
- Falafel 3
- Pork loin 150g
- Salmon fillet 130g
- Smoked salmon 150g
- Lean beef strips 160g
- Tinned tuna in spring water 140g
- Lean lamb mince 190g
Carbs & Grains
- Sourdough bread 8 slices
- Brown rice 260g
- Wholewheat noodles 65g
- New potatoes 210g
- Wholemeal 1 pitta
- Baking potato 190g
Vegetables
- Mushrooms 575g
- Mixed peppers 110g
- Tinned tomatoes 1 x 400g tin (270g required)
- Onion 2
- Celery 2 stalks
- Sweet potato 420g
- peas 140g
- Broccoli 370g
- Spring onion 3
- Watercress 35g
- Mixed leaves 30g
- Tomato 1
- Cucumber 1 (95g required)
- Parsnip 110g
- Carrot 110g
Dairy & Eggs
- Light cream cheese 75g
- Low-fat yogurt 75g
- Low-fat Greek yogurt 30g
Herbs & Spices
- Garlic 11 cloves
- Parsley, optional to taste x5
- Paprika 1.5 tsp
- Ginger 1.75 tsp
- Rosemary 0.75 tsp
- Dill 0.75 tsp
- Mint 1 tsp
- Garam masala 2 tsp
Condiments & Oils
- Olive oil 4 tbsp
- Soy sauce 5.75 tbsp
- Sesame oil 1.75 tsp
- Mustard dressing 16g
- Hummus 30g
- Tikka paste 30g
Extras
- Lemon 2
- Lemon juice, optional to taste
- Wholemeal bagel 2
- Lemon juice 2 tsp
- stir-fry veg 140g
- Cauliflower 550g
- Sweetcorn 60g
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.
Value rangeWaitrose Essential (700+ lines; introduced 2009, relaunched 2020)
Loyalty pricingmyWaitrose
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
- Keep tinned tuna, mackerel or pre-cooked chicken on hand for a zero-prep protein top-up
- Add cottage cheese or a protein yogurt as a snack — no cooking, no extra washing up
- A ready-made protein shake covers a gap without adding a single extra step
🥦 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 weight loss plan cost per week?
This plan is designed for Waitrose and typically costs £40–55 per week for one person, 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 101g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic weight loss plan?
Plenty of weight loss plans share the same 1,400 kcal target — the difference here is that meals are filtered for near-zero active cooking time, not just for being quick recipes.
Can I print this weight loss 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 1,400 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 Low (10–20 min/day) and use ingredients available at Waitrose — no specialist equipment or advanced technique is needed.
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