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 Standard Prep Weight Loss Plan - 1,400 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,400 kcal/day and averages 111g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for roughly £40–55/week. Every meal already carries at least one lower-calorie swap — egg whites instead of whole eggs, cauliflower rice, extra lean protein instead of extra carbs — to keep calories down without cutting protein.
Your week at a glance
1 personPlan summary
SupermarketWaitrose
GoalWeight Loss
Weekly cost£40–55 estimate
Daily average across the 7 days
1,402 kcal111g protein161g carbs37g fat25g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1402 kcal per person89g protein · 152g carbs per person
Breakfast263 kcal · 20g protein · 32g carbs · 5 min
Cottage Cheese on Wholemeal Toast with Tomato
Made with cottage cheese, wholemeal bread, cherry tomatoes. Ready in 5 min — 263 kcal, 20g protein, 32g carbs.
Recipe
Ingredients
- 125g cottage cheese
- 2 slices of wholemeal bread
- 5 cherry tomatoes
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bread.
- Slice cherry tomatoes.
- Layer cottage cheese, cherry tomatoes and black pepper, to taste evenly.
Lunch358 kcal · 30g protein · 41g carbs · 25 min
Lean Beef and Roasted Sweet Potato Salad
Made with lean beef strips, sweet potato, mixed leaves. Ready in 25 min — 358 kcal, 30g protein, 41g carbs.
Recipe
Ingredients
- 125g lean beef strips
- ¾ medium sweet potato
- 2 generous handfuls mixed leaves (about 60g)
- ½ red onion
- 2 tsp balsamic dressing
Check the label for: Mustard, Sulphur dioxide and sulphites. Worked out from generic ingredient names — always read the product label.
Method
- Cut the medium sweet potato into even chunks and roast at 200°C (180°C fan) until tender and browned, then cool slightly.
- Cook the lean beef strips in a non-stick pan over medium heat until cooked through. Rest briefly before slicing if needed. Add red onion for the final minute and cook until fragrant.
- Cut red onion into even pieces and roast for 25-30 minutes, until tender and lightly browned, then leave to cool slightly.
- Arrange lean beef strips, medium sweet potato and mixed leaves in a bowl and finish with balsamic dressing. Keep the dressing separate if packing ahead.
Dinner781 kcal · 39g protein · 79g carbs · 25 min
Tofu and Vegetable Curry with Brown Rice
Made with firm tofu, tinned chickpeas, frozen mixed veg. Ready in 25 min — 781 kcal, 39g protein, 79g carbs.
Recipe
Ingredients
- 150g firm tofu
- 80g chickpeas, drained
- 150g frozen mixed veg
- 150g light coconut milk
- 1 tbsp plus 2 tsp curry paste
- 60g brown rice (dry weight)
Allergens in this meal: Soybeans. Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Drain and rinse chickpeas.
- Heat a large pan over medium heat and brown the tofu for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and frozen mixed veg and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
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
Tins & Jars
Extras
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Container setup for this plan
This plan has about 14 prep-friendly meals. Start with 8 main containers, 3 small sauce or snack tubs, and 2 freezer tubs.
Use 2 five-container glass packs to provide at least 8 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
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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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 | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Waitrose Moderate Budget Standard Prep 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
1402 kcal - 89g protein, 152g carbs, 50g fat, 22g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (263 kcal, 20g protein, 32g carbs, 7g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (358 kcal, 30g protein, 41g carbs, 9g fat, 6g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (781 kcal, 39g protein, 79g carbs, 34g fat, 11g fibre per person)
Tuesday
1401 kcal - 114g protein, 159g carbs, 36g fat, 22g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (344 kcal, 26g protein, 42g carbs, 8g fat, 6g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (455 kcal, 39g protein, 51g carbs, 11g fat, 7g fibre per person)
- Dinner: King Prawn and Cherry Tomato Wholemeal Pasta (602 kcal, 49g protein, 66g carbs, 17g fat, 9g fibre per person)
Wednesday
1401 kcal - 92g protein, 151g carbs, 49g fat, 22g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (315 kcal, 24g protein, 38g carbs, 8g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (440 kcal, 38g protein, 50g carbs, 11g fat, 7g fibre per person)
- Dinner: Spinach and Ricotta Wholemeal Pasta (646 kcal, 30g protein, 63g carbs, 30g fat, 10g fibre per person)
Thursday
1400 kcal - 116g protein, 180g carbs, 31g fat, 26g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (305 kcal, 23g protein, 37g carbs, 8g fat, 5g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (410 kcal, 35g protein, 47g carbs, 10g fat, 7g fibre per person)
- Dinner: Chicken Tagine with Wholemeal Couscous (685 kcal, 58g protein, 96g carbs, 13g fat, 14g fibre per person)
Friday
1401 kcal - 136g protein, 134g carbs, 37g fat, 24g fibre- Breakfast: Cottage Cheese on Wholemeal Toast with Tomato (389 kcal, 29g protein, 48g carbs, 10g fat, 7g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (511 kcal, 44g protein, 57g carbs, 12g fat, 8g fibre per person)
- Dinner: Chicken Tikka with Cauliflower Rice and Raita (501 kcal, 63g protein, 29g carbs, 15g fat, 9g fibre per person)
Saturday
1401 kcal - 112g protein, 161g carbs, 34g fat, 28g fibre- Breakfast: Baked Beans on Wholemeal Toast (288 kcal, 15g protein, 50g carbs, 2g fat, 11g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (400 kcal, 34g protein, 46g carbs, 10g fat, 6g fibre per person)
- Dinner: Chicken, Broccoli and Wholemeal Pasta Bake (713 kcal, 63g protein, 65g carbs, 22g fat, 11g fibre per person)
Sunday
1405 kcal - 115g protein, 187g carbs, 24g fat, 34g fibre- Breakfast: Baked Beans on Wholemeal Toast (376 kcal, 20g protein, 65g carbs, 3g fat, 15g fibre per person)
- Lunch: Lean Beef and Roasted Sweet Potato Salad (522 kcal, 45g protein, 58g carbs, 13g fat, 8g fibre per person)
- Dinner: Baked Cod with New Potatoes and Green Beans (507 kcal, 50g protein, 64g carbs, 8g fat, 11g fibre per person)
Weekly shopping list
Protein
- Lean beef strips 1.1kg
- Firm tofu 150g
- Tinned chickpeas 170g
- King prawns 200g
- Chicken thighs 200g
- Chicken breast 390g
- Cod fillet 230g
Carbs & Grains
- Wholemeal bread 14 slices
- Brown rice 60g
- Wholemeal pasta 250g
- Wholemeal couscous 70g
- New potatoes 290g
Vegetables
- Cherry tomatoes 3 x 300g packs (662g required)
- Sweet potato 1.35kg
- Mixed leaves 550g
- Red onion 4
- mixed veg 150g
- Baby spinach 140g
- Tinned tomatoes 1 x 400g tin (174g required)
- Onion 1
- Cucumber 1 (55g required)
- Broccoli 170g
- Green beans 170g
Dairy & Eggs
- Cottage cheese 700g
- Tinned coconut milk light 1 x 400ml tin (150ml required)
- Ricotta 95g
- Parmesan 14g
- Low-fat yogurt 90g
- Reduced-fat crème fraîche 70g
Herbs & Spices
- Black pepper, optional to taste x5
- Garlic 7 cloves
- Basil, optional to taste
- Chilli flakes, optional to taste
- Mint 1.25 tsp
- Parsley, optional to taste
Condiments & Oils
- Balsamic dressing 100g
- Curry paste 23g
- Olive oil 2.5 tbsp
- Tikka paste 35g
Tins & Jars
- Reduced-sugar baked beans 400g
Extras
- Ras el hanout 1.75 tsp
- Lemon 2
- Cauliflower 330g
- Reduced-fat cheddar 25g
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
- Use 0% fat Greek yogurt or quark in place of standard yogurt for more protein at a similar calorie cost
- Add a hard-boiled egg or egg white as an afternoon snack instead of a higher-calorie option
- Swap a carb side for extra lean protein when a meal feels short on fullness
🥦 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 111g 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 each meal already has a lower-calorie substitution built in, rather than leaving that to you.
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 Standard (20–30 min/day) and use ingredients available at Waitrose — no specialist equipment or advanced technique is needed.
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