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 Standard Prep Weight Loss Plan - 1,500 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,500 kcal/day and averages 102g 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
1,499 kcal102g protein175g carbs44g fat27g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1495 kcal per person84g protein · 190g carbs per person
Breakfast298 kcal · 19g protein · 33g carbs · 5 min
Smoked Salmon and Cream Cheese Wholemeal Bagel
Made with wholemeal bagel, light cream cheese, smoked salmon. Ready in 5 min — 298 kcal, 19g protein, 33g carbs.
Recipe
Ingredients
- 1 wholemeal bagel
- 30g light cream cheese
- 50g smoked salmon
- 3 cucumber slices
- ¾ tsp lemon juice
Allergens in this meal: Cereals containing gluten, Fish, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Toast or warm wholemeal bagel.
- Slice cucumber.
- Layer light cream cheese, smoked salmon, cucumber and lemon juice evenly and season to taste.
Lunch442 kcal · 34g protein · 48g carbs · 20 min
Lean Beef Stir-Fry with Brown Rice
Made with lean beef strips, brown rice, frozen stir-fry veg. Ready in 20 min — 442 kcal, 34g protein, 48g carbs.
Recipe
Ingredients
- 125g lean beef strips
- 50g brown rice (dry weight)
- 100g frozen stir-fry veg
- 1¼ tbsp soy sauce
- ¾ tsp sesame oil
Allergens in this meal: Cereals containing gluten, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Cook the rice according to its packet instructions, then drain if needed.
- Heat the sesame oil in a wok or large frying pan over high heat and stir-fry the lean beef strips for 3-4 minutes, until browned and cooked through.
- Add frozen stir-fry veg and stir-fry over high heat for 3-4 minutes, keeping everything moving so it stays crisp.
- Stir in soy sauce, toss to coat and serve with the rice.
Dinner755 kcal · 31g protein · 109g carbs · 25 min
Chickpea and Spinach Coconut Curry
Made with tinned chickpeas, baby spinach, coconut milk light. Ready in 25 min — 755 kcal, 31g protein, 109g carbs.
Recipe
Ingredients
- 1 standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 100g)
- 125ml light coconut milk
- 125g tomatoes
- ¾ onion
- 1 tbsp plus 1 tsp curry paste
- 50g brown rice (dry weight)
Check the label for: Cereals containing gluten, Fish, Mustard, Tree nuts. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion and tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften onion and tomatoes for 5-7 minutes.
- Stir in light coconut milk and curry paste, then add chickpeas and baby spinach 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
Fruit
Herbs & Spices
Condiments & Oils
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 1,500 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 | 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 - 1,500 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
1495 kcal - 84g protein, 190g carbs, 44g fat, 26g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (298 kcal, 19g protein, 33g carbs, 9g fat, 3g fibre per person)
- Lunch: Lean Beef Stir-Fry with Brown Rice (442 kcal, 34g protein, 48g carbs, 11g fat, 4g fibre per person)
- Dinner: Chickpea and Spinach Coconut Curry (755 kcal, 31g protein, 109g carbs, 24g fat, 19g fibre per person)
Tuesday
1496 kcal - 91g protein, 148g carbs, 57g fat, 15g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (335 kcal, 23g protein, 34g carbs, 11g fat, 3g fibre per person)
- Lunch: Mackerel and Brown Rice Salad (493 kcal, 26g protein, 62g carbs, 14g fat, 4g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (668 kcal, 42g protein, 52g carbs, 32g fat, 8g fibre per person)
Wednesday
1498 kcal - 92g protein, 214g carbs, 36g fat, 33g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (409 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (555 kcal, 40g protein, 67g carbs, 16g fat, 7g fibre per person)
- Dinner: Chickpea and Sweet Potato Stew (534 kcal, 25g protein, 103g carbs, 8g fat, 22g fibre per person)
Thursday
1499 kcal - 83g protein, 227g carbs, 27g fat, 40g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (409 kcal, 27g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Miso Tofu and Edamame Bowl (522 kcal, 27g protein, 72g carbs, 13g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (568 kcal, 29g protein, 111g carbs, 2g fat, 28g fibre per person)
Friday
1503 kcal - 115g protein, 157g carbs, 46g fat, 21g fibre- Breakfast: Smoked Salmon and Cream Cheese Wholemeal Bagel (399 kcal, 26g protein, 44g carbs, 12g fat, 4g fibre per person)
- Lunch: Chicken and Wholemeal Pasta with Pesto (554 kcal, 46g protein, 51g carbs, 16g fat, 7g fibre per person)
- Dinner: Pork Tenderloin with Apple and Sweet Potato (550 kcal, 43g protein, 62g carbs, 18g fat, 10g fibre per person)
Saturday
1499 kcal - 111g protein, 148g carbs, 51g fat, 22g fibre- Breakfast: Tofu Scramble with Peppers (304 kcal, 26g protein, 10g carbs, 18g fat, 4g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (612 kcal, 33g protein, 65g carbs, 24g fat, 8g fibre per person)
- Dinner: Tuna and Sweetcorn Pasta Bake (583 kcal, 52g protein, 73g carbs, 9g fat, 10g fibre per person)
Sunday
1500 kcal - 137g protein, 139g carbs, 48g fat, 35g fibre- Breakfast: Tofu Scramble with Peppers (373 kcal, 32g protein, 13g carbs, 22g fat, 5g fibre per person)
- Lunch: Turkey and Avocado Wholemeal Wrap (351 kcal, 28g protein, 33g carbs, 14g fat, 6g fibre per person)
- Dinner: Chicken and Lentil One-Pot Stew (776 kcal, 77g protein, 93g carbs, 12g fat, 24g fibre per person)
Weekly shopping list
Protein
- Smoked salmon 340g
- Lean beef strips 120g
- Tinned chickpeas 450g
- Tinned mackerel in brine 110g
- Salmon fillet 150g
- Firm tofu 675g
- Silken tofu 140g
- Green lentils 290g
- Chicken breast 140g
- Pork tenderloin 180g
- Tinned tuna in spring water 120g
- Turkey breast slices 100g
- Chicken thighs 220g
Carbs & Grains
- Brown rice 310g
- Wholemeal pasta 230g
- Wholewheat noodles 75g
- Wholemeal 1 tortilla
Vegetables
- Cucumber 1 (234g required)
- Baby spinach 210g
- Tinned tomatoes 3 x 400g tins (1057g required)
- Onion 3
- Red onion 1
- Broccoli 95g
- Sweet potato 410g
- Spinach 200g
- Edamame beans 95g
- Mushrooms 190g
- Carrot 2
- Sweet potato mash 240g
- Cherry tomatoes 1 x 300g pack (119g required)
- Mixed peppers 180g
- mixed veg 130g
- Avocado 1
Dairy & Eggs
- Light cream cheese 170g
- Coconut milk light 1 x 400ml tin (131ml required)
- Parmesan 9g
Fruit
- Apple 1
Herbs & Spices
- Garlic 9 cloves
- Ginger 1 tsp
- Cumin 2 tsp
- Paprika 1 tbsp
- Rosemary 1 tsp
- Turmeric 1 tsp
Condiments & Oils
- Soy sauce 4.25 tbsp
- Sesame oil 0.75 tsp
- Curry paste 20g
- Lemon dressing 12g
- Olive oil 2.5 tbsp
- Miso paste 1 tbsp
- Vegetable stock 1 cube (makes 500ml; 186ml required)
- Green pesto 22g
- Tahini 16g
- Mustard 1 tsp
Extras
- Wholemeal bagel 5
- Lemon juice 1.5 tbsp
- stir-fry veg 100g
- Lemon juice, optional to taste x2
- Sesame seeds 1.75 tsp
- Sweetcorn 85g
- Reduced-fat cheddar 24g
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 102g 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 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 1,500 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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