What this plan is for
A Waitrose weight loss plan at 1,500 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Waitrose Moderate Budget Batch Cook Weight Loss Plan - 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 86g of protein, built around Waitrose's Waitrose Essential (700+ lines; introduced 2009, relaunched 2020) for roughly £40–55/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketWaitrose
GoalWeight Loss
Weekly cost£40–55 estimate
Daily average across the 7 days
1,500 kcal86g protein195g carbs40g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1499 kcal per person81g protein · 244g carbs per person
Breakfast421 kcal · 16g protein · 72g carbs · 5 min
Overnight Oats with Banana
Made with rolled oats, semi-skimmed milk, banana. Ready in 5 min — 421 kcal, 16g protein, 72g carbs.
Recipe
Ingredients
- 70g rolled oats
- 175ml semi-skimmed milk
- 1 banana
- ¾ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Worked out from generic ingredient names — always read the product label.
Method
- Stir rolled oats and semi-skimmed milk together in a lidded jar or container.
- Stir well, cover and chill for at least 4 hours or overnight.
- Stir again before eating, then add banana and honey. Loosen with a splash of semi-skimmed milk if needed.
Lunch477 kcal · 19g protein · 90g carbs · 15 min
Black Bean Burrito Bowl
Made with black beans tinned, brown rice, sweetcorn. Ready in 15 min — 477 kcal, 19g protein, 90g carbs.
Recipe
Ingredients
- ¾ of a standard tin of black beans, drained
- 70g brown rice (dry weight)
- 50g sweetcorn
- 40g salsa
- coriander fresh, to taste
- lime juice, to taste
Check the label for: Celery. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain and cool slightly.
- Drain black beans; rinse the pulses under cold water.
- Arrange black beans, brown rice (dry weight), sweetcorn, coriander fresh and lime juice, to taste in a bowl and finish with salsa.
Dinner601 kcal · 46g protein · 82g carbs · 45 min
Lean Beef and Sweet Potato Stew
Made with lean stewing beef, sweet potato, tinned tomatoes. Ready in 45 min — 601 kcal, 46g protein, 82g carbs.
Recipe
Ingredients
- 175g lean stewing beef
- 1 medium sweet potato
- ¾ of a standard tin of tomatoes
- ¾ onion
- 3 garlic cloves
- 2 carrot
- 250ml beef stock
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, garlic, carrot, medium sweet potato and tomatoes into even pieces.
- Heat a large pan over medium heat and brown the lean stewing beef with onion, garlic and carrot for 5-7 minutes.
- Stir in beef stock, then simmer gently until tender and thickened.
- Taste, season and portion for serving.
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
Fruit
Herbs & Spices
Condiments & Oils
Extras
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Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 17 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Use 2 10-container sets to provide at least 17 main meal spaces, then add the separate small tubs shown above.
RecommendedFull glass batch setup
Best when you already prep most weeks, cook lunches and dinners, or want a longer-term storage system.
- Material
- Glass or premium leak-resistant sets
- 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 1,500 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 | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Overnight Oats with Banana for quick breakfasts.
- Cook and portion five lunches of Black Bean Burrito Bowl.
- Batch cook Lean Beef and Sweet Potato Stew and Salmon and Wholemeal Pasta with Spinach as the main dinner bases, then alternate them Monday to Friday.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Waitrose Moderate Budget Batch Cook Weight Loss Plan - 1,500 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
1499 kcal - 81g protein, 244g carbs, 21g fat, 37g fibre- Breakfast: Overnight Oats with Banana (421 kcal, 16g protein, 72g carbs, 7g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (477 kcal, 19g protein, 90g carbs, 2g fat, 14g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (601 kcal, 46g protein, 82g carbs, 12g fat, 14g fibre per person)
Tuesday
1500 kcal - 73g protein, 205g carbs, 40g fat, 30g fibre- Breakfast: Overnight Oats with Banana (406 kcal, 15g protein, 70g carbs, 7g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (455 kcal, 18g protein, 86g carbs, 2g fat, 14g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (639 kcal, 40g protein, 49g carbs, 31g fat, 7g fibre per person)
Wednesday
1499 kcal - 81g protein, 244g carbs, 21g fat, 37g fibre- Breakfast: Overnight Oats with Banana (421 kcal, 16g protein, 72g carbs, 7g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (477 kcal, 19g protein, 90g carbs, 2g fat, 14g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (601 kcal, 46g protein, 82g carbs, 12g fat, 14g fibre per person)
Thursday
1500 kcal - 73g protein, 205g carbs, 40g fat, 30g fibre- Breakfast: Overnight Oats with Banana (406 kcal, 15g protein, 70g carbs, 7g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (455 kcal, 18g protein, 86g carbs, 2g fat, 14g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (639 kcal, 40g protein, 49g carbs, 31g fat, 7g fibre per person)
Friday
1499 kcal - 81g protein, 244g carbs, 21g fat, 37g fibre- Breakfast: Overnight Oats with Banana (421 kcal, 16g protein, 72g carbs, 7g fat, 9g fibre per person)
- Lunch: Black Bean Burrito Bowl (477 kcal, 19g protein, 90g carbs, 2g fat, 14g fibre per person)
- Dinner: Lean Beef and Sweet Potato Stew (601 kcal, 46g protein, 82g carbs, 12g fat, 14g fibre per person)
Saturday
1500 kcal - 100g protein, 118g carbs, 70g fat, 31g fibre- Breakfast: Chia Seed Pudding with Mango (543 kcal, 9g protein, 22g carbs, 44g fat, 12g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (388 kcal, 46g protein, 32g carbs, 8g fat, 9g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (569 kcal, 45g protein, 64g carbs, 18g fat, 10g fibre per person)
Sunday
1501 kcal - 112g protein, 108g carbs, 67g fat, 30g fibre- Breakfast: Chia Seed Pudding with Mango (604 kcal, 10g protein, 24g carbs, 49g fat, 13g fibre per person)
- Lunch: Grilled Chicken and Chickpea Power Salad (432 kcal, 51g protein, 35g carbs, 9g fat, 10g fibre per person)
- Dinner: Tuna and Sweet Potato Fishcakes with Salad (465 kcal, 51g protein, 49g carbs, 9g fat, 7g fibre per person)
Weekly shopping list
Protein
- Black beans 825g
- Lean stewing beef 500g
- Salmon fillet 290g
- Chicken breast 320g
- Tinned chickpeas 300g
- Pork tenderloin 190g
- Tinned tuna 150g
- Egg 1
Carbs & Grains
- Rolled oats 330g
- Brown rice 330g
- Wholemeal pasta 140g
Vegetables
- Sweet potato 1.05kg
- Tinned tomatoes 3 x 400g tins (990g required)
- Onion 3
- Carrot 6
- Baby spinach 160g
- Mixed leaves 220g
- Cherry tomatoes 1 x 300g pack (268g required)
- Cucumber 1 (97g required)
- Spring onion 2
Dairy & Eggs
- Semi-skimmed milk 1 x 1L carton (809ml required)
- Coconut milk 1 x 400ml tin (391ml required)
Fruit
- Banana 4
- Mango chunks 200g
- Apple 1
Herbs & Spices
- Coriander, optional to taste x5
- Garlic 13 cloves
- Rosemary 1 tsp
Condiments & Oils
- Honey 1.5 tbsp
- Salsa 210g
- Beef stock 750ml
- Olive oil 2.75 tbsp
- Lemon dressing 45g
Extras
- Sweetcorn 250g
- Lime juice, optional to taste x5
- Lemon juice, optional to taste x2
- Chia seeds 60g
- Vanilla extract, optional to taste x2
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
- Cook an extra portion of mince or beans into the weekly batch — cheap to add, keeps well
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Portion cooked chicken thighs into the freezer in 100g bags to add to any meal without extra cooking
🥦 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 86g 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 1,500 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
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 1,500 kcal/day, the Waitrose shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for beginners?
Yes. Recipes are rated Batch cook (prep on Sunday) and use ingredients available at Waitrose — no specialist equipment or advanced technique is needed.
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