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14 day healthy eating plan
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A healthy diet
Your step-by-step guide
Based on 1500 calories and no more than 15g saturated fat a day and, combined with regular exercise, the plan can help you shift some of those excess pounds.
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The plan is designed by Waitrose nutritionists and is based on three meals and two snacks a day. It's nutritionally balanced and includes all your five-a-day portions, a weekly recommended portion of oily fish to provide Omega 3, and a dairy product for calcium. We've also suggested a tasty vegetarian option for every meal.
Drink at least 6-8 glasses of fluids a day. You can have water, diluted fruit juices and squash, weak tea and coffee, milk or herbal teas.
Individuals with specific medical conditions should consult their doctor before changing their diet.
Day 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14
The plan
Share your thoughts on the plan in our forum.
Day 1
Breakfast
50g wholesome muesli base with 125ml semi-skimmed milk topped with your favourite fruit and a sprinkling of flaked nuts.
Glass of fresh juice.
Calories: 373 | Saturated fat: 2.8g
Lunch
Carrot, red lentil & cumin soup with a seeded brown batch bread roll.
Calories: 293 | Saturated fat: 5.9g
Dinner
Skinless chicken fillet baked in foil with tinned cannelleni beans, leeks, 125ml chicken stock and fresh thyme. Serve with roasted butternut squash and petits pois.
Baked apple filled with dried fruit. Serve with 1 scoop of ice-cream.
Calories: 567 | Saturated fat: 4.9g
Snacks
Low fat natural live yogurt topped with a swirl of honey.
Calories: 146 | Saturated fat: 1.2g
A banana and a handful of red grapes.
Calories: 119 | Saturated fat: 0.1g
Nutritional totals
Calories = 1498 | Saturated fat = 14.9g
Vegetarian option
Substitute chicken with sliced aubergines.
Back to top
Day 1 shopping list
50g wholesome muesli
125ml semi-skimmed milk
Fruit, to serve
Flaked nuts, to serve
Fruit juice
Carrot, red lentil and cumin soup
Seeded brown batch bread roll
Skinless chicken fillet
Tin of cannellini beans
Leeks
125ml chicken stock
Fresh thyme
Butternut squash
Petit pois
Apples
Dried fruit
Ice cream
Low fat yogurt
Honey
Banana
Grapes
Vegetarian option:
Substitute chicken with sliced aubergines
Day 2
Breakfast
50g rolled porridge oats with 200ml semi-skimmed milk, topped with 30g raisins.
Glass of fresh juice.
Calories: 404 | Saturated fat: 4.2g
Lunch
Brown pitta bread with 100g roast chicken tikka pieces, 1 tbsp salsa, iceberg lettuce, cucumber and tomato.
Calories: 382 | Saturated fat: 1.2g
Dinner
Low saturated fat mushroom risotto.
Mixed fruit medley with fresh mint.
Calories: 370 | Saturated fat: 5.0g
Snacks
Sliced pear.
Calories: 64 | Saturated fat: 0.0g
Low fat live bio yoghurt with toffee, sprinkled with pumpkin seeds.
Calories: 201 | Saturated fat: 1.9g
Nutritional totals
Calories = 1421 | Saturated fat = 12.3g
Back to top
Day 2 shopping list
50g rolled oats
200ml semi-skimmed milk
30g raisins
Fresh juice
Brown pitta bread
100g roast chicken tikka mini fillets
Salsa
Iceberg lettuce
Cucumber
Tomatoes
Low saturated fat mushroom risotto
Petit pois
Mixed fruit medley
Fresh mint
Pear
Low fat bio yogurt, toffee
Pumpkin seeds
Vegetarian option:
Low saturated fat mushroom risotto
Substitute chicken for 1 reduced fat houmous mini pot
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Day 3
Breakfast
50g wholesome muesli base with 125ml semi-skimmed milk, sprinkled with dried fruit.
Glass of fresh juice.
Calories: 312 | Saturated fat: 2.8g
Lunch
Half an avocado with baby spinach and sliced tomato salad with French dressing and wild rice salad.
Calories: 300 | Saturated fat: 5.3g
Dinner
Jacket potato with 100g trout fillet, hot smoked served with rocket, sliced raw carrots, celery, walnuts and apple.
Low saturated fat chocolate marble sponge.
Calories: 747 | Saturated fat:4.5g
Snacks
150g pot of fat free Greek yogurt.
Calories: 101 | Saturated fat: 1.5g
2 plums.
Calories: 40 | Saturated fat: 0.0g
Nutritional totals
Calories = 1500 | Saturated fat = 14.1g
Vegetarian option
Oriental noodle broth with tofu and pak choi
Back to top
Day 3 shopping list
50g wholesome muesli
125ml semi-skimmed milk
Dried fruit
Avocado
Baby spinach
Tomatoes
French dressing
Wild rice salad
Jacket potato
100g trout fillet, hot smoked
Rocket
Carrots
Walnuts
Apples
Low saturated fat chocolate marble sponge
150g fat free greek yogurt
2 plums
Vegetarian option:
Oriental noodle broth with tofu and pak choi
Day 4
Breakfast
2 slices of thick wholegrain toast with orange and ginger marmalade.
Smoothie.
Try blending your own smoothie using apple, banana, orange juice and frozen British summer fruits.
Tip: frozen banana works really well.
Calories: 446 | Saturated fat: 0.6g
Lunch
½ a 350g pot of half fat potato salad with tinned sweetcorn, chopped red and orange peppers and chopped parsley.
Calories: 173 | Saturated fat: 0.8g
Dinner
Low saturated fat green Thai chicken curry with rice served with sliced tomatoes.
Calories: 460 | Saturated fat: 4.5g
Snacks
Sultana, honey and walnut bun.
Calories: 202 | Saturated fat: 0.9g
1 apple.
Calories: 55 | Saturated fat: 0.0g
Nutritional totals
Calories = 1336 | Saturated fat = 6.8g
Vegetarian option
Low saturated fat vegetable lasagne.
Back to top
Day 4 shopping list
Wholegrain bread
Orange and ginger marmalade
Smoothie
350g half fat potato salad
Tin sweetcorn
Red and orange peppers
Fresh parsley
Low saturated fat green thai chicken curry with rice
Tomatoes
Sultana, honey and walnut bun
Apple
Vegetarian option:
Low saturated fat vegetable lasagne
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Day 5
Breakfast
2 scrambled eggs, fresh chopped parsley on 1 slice brown toast
Glass of fresh juice.
Calories: 359 | Saturated fat: 1.3g
Lunch
1 roast chicken breast fillet in a wrap with sliced mixed peppers, lettuce and a tbsp of grated half-fat mature cheddar.
Calories: 482 | Saturated fat: 6.7g
Dinner
120g fillet of fresh cod with 50g prawns, a handful of baby spinach and a splash of skimmed milk, wrapped in foil and baked. Serve with half an avocado and sliced tomatoes.
Calories: 385 | Saturated fat:4.9g
Snacks
Fruit scone with reduced-sugar jam.
Calories: 182 | Saturated fat: 1.2g
Fresh fruit medley.
Calories: 27 | Saturated fat: trace
Nutritional totals
Calories = 1498 | Saturated fat = 14.9g
Vegetarian option
Substitute chicken for ½ pot of fresh dip reduced fat guacomole.
Replace fish parcel with a grilled chunky vegetable quarter pounder.
Back to top
Day 5 shopping list
2 eggs
Brown bread
Fresh parsley
Fresh juice
1 roast chicken breast fillet
Mixed peppers
Lettuce
Half-fat mature cheddar
120g cod fillet
50g prawns
Baby spinach
Avocado
Tomatoes
Fruit scone
Reduced-sugar jam
Fresh fruit medley
Vegetarian option:
Substitute chicken for ½ pot fresh dip reduced fat guacomole
Replace fish parcel with 1 chunky vegetable quarter pounder
Day 6
Breakfast
Small bowl of fresh melon.
Reduced fat croissant with reduced sugar jam.
Glass of fresh juice.
Calories: 295 | Saturated fat: 4.5g
Lunch
1 pouch of celeriac, leek and bacon soup with a mixed seed knot roll.
Calories: 316 | Saturated fat: 3.5g
Dinner
Mix together 150g bortolli beans, 200g tinned tomato, with 2 lightly sautéed garlic cloves and 1 red onion. Serve with baby new potatoes and curly kale.
Low fat live bio yogurt, Blueberry topped with flaked almonds.
Tip: save time by using tinned chopped tomatoes with olive oil and garlic.
Calories: 528 | Saturated fat: 1.9g
Snacks
2 mini oat cakes topped with roasted vegetables with houmous.
Calories: 211 | Saturated fat: 2.4g
½ chopped papaya.
Calories: 43 | Saturated fat: 0.1g
Nutritional totals
Calories = 1393 | Saturated fat = 12.4g
Vegetarian option
1 pouch of parsnip and ginger soup.
Back to top
Day 6 shopping list
Fresh melon
Reduced fat croissant
Reduced-sugar jam
Celeriac, leek and bacon soup
Mixed seed knot roll
150g bortolli beans
200g tinned tomatoes
Bulb of garlic
1 red onion
Baby new potatoes
Curly kale
Low fat live bio yogurt
Flaked almonds
Mini oat cakes
Roasted vegetables with houmous
Papaya
Vegetarian option:
Parsnip and ginger soup
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Day 7
Breakfast
50g of rolled porridge oats with 125ml semi-skimmed milk and a swirl of reduced sugar blackcurrant jam. Sprinkle sesame seeds on top.
Glass of fresh juice.
Calories: 405 | Saturated fat: 3.1g
Lunch
1 pot of mixed bean salad on a bed of rocket leaves topped with sliced baby plum tomatoes. Drizzle with balsamic vinegar.
Smoothie.
Calories: 493 | Saturated fat: 2.0g
Dinner
Roast duck fillets with marmalade and chilly glaze.
An individual florentine.
Tip: fancy a small glass of red wine? Remember to add 100 calories to your daily intake.
Calories: 361 | Saturated fat: 1.9g
Snacks
2 satsumas.
Calories: 50 | Saturated fat: 0.0g
2 reduced fat stem ginger cookies.
Calories: 150 | Saturated fat: 1.6g
Nutritional totals
Calories = 1459 | Saturated fat = 8.6g
Vegetarian option
Moroccan vegetable tagine.
Back to top
Day 7 shopping list
50g rolled oats
125ml semi-skimmed milk
Reduced sugar blackcurrant jam
Fresh juice
Mixed bean salad
Rocket
Baby plum tomatoes
Balsamic vinegar
1 orange
Waitrose organic seville orange marmalade
Pinch of dried red chillie flakes
Waitrose skinless free range duck fillet
1 tsp Waitrose Cooks' Ingredients a dash of sherry vinegar
Individual florentine
2 satsumas
2 reduced fat stem ginger cookies
Vegetarian option:
Moroccan vegetable terrine:
2 tbsp olive oil
250g couscous
1 lemon
½ tsp ground cumin
½ tsp ground coriander
½ ground cinnamon
3 large courgettes
2 red peppers
2 x 300ml joubere fresh vegetable stock
410g tin chickpeas
½ tsp salt
Black pepper
Day 8
Breakfast
2 lightly toasted Scotch pancakes topped with banana, blueberries (frozen) and 1 tbsp of low-fat live natural yogurt.
Glass of fresh juice.
Calories: 396 | Saturated fat: 0.6g
Lunch
Parsnip & ginger soup with 2 thick slices of walnut bread.
Calories: 292 | Saturated fat: 1.4g
Dinner
100g of Quorn pieces stir-fried with a splash of teriyaki sauce with sesame seeds, chopped carrot, broccoli, spring onions and garlic. Serve with a nest of noodles.
Tip: for a meat alternative, substitute the Quorn pieces for lean strips of pork.
Low fat live natural yogurt with chopped apple or pear.
Calories: 566 | Saturated fat: 3.7g
Snacks
2 rough oat cakes with individual pot from houmous variety selection.
Calories: 164 | Saturated fat: 1.9g
2 kiwi fruits.
Calories: 59 | Saturated fat: 0.1g
Nutritional totals
Calories = ? | Saturated fat: = ?g
Vegetarian option
Back to top
Day 8 shopping list
2 scotch pancakes
Banana
Frozen blueberries
Low-fat live natural yogurt
Parsnip & ginger soup
Walnut bread
100g quorn pieces
Teriyaki sauce
Sesame seeds
Carrots
Broccoli
Spring onions
Garlic
Noodles
Apple or pear
Rough oat cakes
Individual pot of houmous
2 kiwi fruits
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Day 9
Breakfast
Small bowl of fresh melon and papaya segments with toasted multigrain bagel spread with peanut butter.
Glass of fresh juice.
Calories: 426 | Saturated fat: 3.0g
Lunch
½ pot of lentil, bulgur wheat and aubergine salad with sliced tomatoes and 2 crispbreads with olive spread (optional).
Calories: 409 | Saturated fat: 2.4g
Dinner
Skinless chicken fillet roasted with 1 tbsp of cranberry sauce, a spig of fresh rosemary and a splash of white wine. Serve with ½ pack mediterranean style roasted vegetables.
Individual toffee and apple pudding.
Calories: 525 | Saturated fat: 2.5g
Snacks
1 apple.
Calories: 47 | Saturated fat: 0.0g
A handful of wholesome dried apricots and sultanas.
Calories: 93 | Saturated fat: 0.0g
Nutritional totals
Calories = 1500 | Saturated fat = 7.9g
Vegetarian option
Replace chicken and sauce with moroccan-spiced couscous grill (frozen).
Back to top
Day 9 shopping list
Melon
Papaya
Multigrain bagel
Peanut butter
Lentil, bulgur wheat and aubergine salad
Tomatoes
Crispbread
Olive spread
Skinless chicken fillet
Cranberry sauce
Fresh rosemary
Splash of white wine
Mediterranean style roasted vegetables
Individual toffee apple pudding
Apple
Wholesome dried apricots and sultanas
Vegetarian option:
Replace chicken and sauce with Moroccan-spiced couscous grill
Day 10
Breakfast
50g fruit and nut muesli with 125ml semi-skimmed milk. Serve with chopped banana.
Glass of fresh juice.
Calories: 410 | Saturated fat: 3.3g
Lunch
½ pack of vegetarian falafel bites in a wholemeal pitta bread. Serve with sliced peppers, onions and lettuce.
Calories: 439 | Saturated fat: 1.6g
Dinner
Low saturated fat chicken tikka masala with pilau rice.
Fruit of your choice.
Tip: fancy a small glass of red wine? Remember to add 100 calories to your daily intake.
Calories: 416 | Saturated fat: 1.6g
Snacks
1 clementine and 1square of dark chocolate.
Calories: 76 | Saturated fat: 1.7g
Low fat live natural yogurt sprinkled with your favourite fruit.
Calories: 95 | Saturated fat: 1.0g
Nutritional totals
Calories = 1436 | Saturated fat = 9.2g
Vegetarian option
Low saturated fat macaroni cheese with cherry tomatoes and watercress.
Back to top
Day 10 shopping list
50g fruit and nut muesli
125ml semi-skimmed milk
Banana
Fresh juice
Vegetarian falafel bites
Wholemeal pitta
Pepper
Onion
Lettuce
Low saturated fat chicken tikka masala with pilau rice
Piece of fruit
1 clementine
1 square dark chocolate
Low fat live natural yogurt, plus fruit to serve
Vegetarian option:
Low saturated fat macaroni cheese
Cherry tomatoes
Watercress
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Day 11
Breakfast
Grilled mushrooms on 1 slice of stonebaked bread topped with grilled plum tomatoes.
Smoothie.
Blend your own smoothie using apple, banana, orange juice and frozen British summer fruits.
Calories: 274 | Saturated fat: 1.2g
Lunch
Salmon and cucumber sandwich and 25g pack of reduced fat crinkle crisps.
2 clementines.
Calories: 523 | Saturated fat: 5.09g
Dinner
100g tofu with ½ pack of vegetable & beansprout stir fry on a nest of noodles. Serve with sweet chilli sauce and a dash of soy sauce. Scatter with 5 crushed cashew nuts.
Fresh fruit medley with ¼ pot of low fat fresh vanilla custard.
Calories: 538 | Saturated fat: 3.6g
Snacks
2 plums.
Calories: 40 | Saturated fat: 0.0g
Apricot oat snack bar covered with plain chocolate.
Calories: 119 | Saturated fat: 2.7g
Nutritional totals
Calories = 1494 | Saturated fat = 12.6g
Vegetarian option
415g can three bean chunky soup with 1 slice wholemeal bread.
Back to top
Day 11 shopping list
Mushrooms
Stonebaked bread
Plum tomatoes
Smoothie
Salmon and cucumber sandwich
Reduced fat crinkle crisps
2 clementines
100g tofu
Vegetable & beansprout stir-fry
Noodles
Sweet chilli sauce
Soy sauce
5 cashew nuts
Fresh fruit medley
Low fat vanilla custard
2 plums
Apricot oat snake bar covered with plain chocolate
Vegetarian option:
415g three bean chunky soup
Wholemeal bread
Day 12
Breakfast
1 poached egg on a toasted wholegrain muffin with 2 grilled vine tomatoes.
Glass of fresh juice.
Calories: 348 | Saturated fat: 3.4g
Lunch
Plain ciabatta roll topped with ½ pot of antipasti tricolore (drained).
Calories: 361 | Saturated fat: 2.2g
Dinner
2.5 cm-thick grilled fillet steak with black pepper. Serve with new potatoes, steamed leeks and carrots.
3 scoops of fruit sorbet.
Calories: 525 | Saturated fat: 5.8g
Snacks
25g pack of reduced fat crinkle crisps.
Calories: 140 | Saturated fat: 0.6g
A handful of grapes and a banana.
Calories: 125 | Saturated fat: 0.1g
Nutritional totals
Calories = 1499 | Saturated fat = 12.1g
Vegetarian option
Replace steak with 2 wild mushroom and chestnut grills.
Back to top
Day 12 shopping list
1 egg
Wholegrain muffin
Vine tomatoes
Fresh juice
Ciabatta roll
Antipasti tricolore
2.5cm thick fillet steak
Black pepper
New potatoes
Leeks
Carrots
Fruit sorbet
Reduced fat crinkle crisps
Grapes
Banana
Vegetarian option:
Replace steak with 2 wild mushroom and chestnut grills
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Day 13
Breakfast
1 slice of seeded wholegrain toast topped with 2 grilled vine tomatoes and chopped fresh basil. Sprinkle with olive oil.
Tip: Swap the tomatoes for grilled mushrooms.
Smoothie.
Calories: 293 | Saturated fat: 1.9g
Lunch
Reduced fat delicatessen prawn filling in ¼ of a stonebaked baguette with olive spread. Add 1 sliced tomato and a handful of Mixed Salad.
Calories: 458 | Saturated fat: 2.8g
Dinner
2 extra lean pork sausages. Lightly sautee 3 chopped tomatos, ½ red pepper, 1 onion and 3 cloves of garlic to make a ratatouille. Serve with 100g mashed potato.
Reduced fat bread and butter pudding.
Calories: 530 | Saturated fat: 7.5g
Snacks
1 slice of ginger loaf cake.
Calories: 148 | Saturated fat: 0.8g
2 kiwi fruits.
Calories: 59 | Saturated fat: 0.1g
Nutritional totals
Calories = 1488 | Saturated fat = 13.1g
Vegetarian option
Use vegetarian or Quorn sausages as a vegetarian alternative.
Back to top
Day 13 shopping list
Wholegrain bread
Vine tomatoes
Fresh basil
Smoothie
Reduced fat delicatessen prawn filling
Stone-baked bagette
Olive spread
4 tomatoes
Mixed salad
2 extra lean pork sausages
Red pepper
Onion
Garlic
100g mashed potato
Reduced fat bread and butter pudding
Ginger loaf cake
2 kiwi fruits
Vegetarian option:
Quorn sausages instead of pork
Day 14
Breakfast
Half a grapefruit.
1 slice of wholemeal bread soaked in 1 whisked egg and cracked black pepper to taste. Fry lightly in tbsp of olive oil until golden brown.
Calories: 336 | Saturated fat: 4.2g
Lunch
1 150g pot of Greek side salad and a mixed seed knot roll.
Tip: sprinkle the salad with toasted pine nuts for extra flavour.
Calories: 357 | Saturated fat: 5.4g
Dinner
Stir fry 1 onion, 2 garlic cloves, ½ a red pepper and a handful of broccoli florets. Add to ½ jar of Napoletana pasta sauce and stir into 75g cooked penne pasta. Sprinkle with 10g of grated Parmesan.
Low fat live natural yogurt.
Calories: 366 | Saturated fat: 4.0g
Snacks
Mixed fruit medley.
Calories: 27 | Saturated fat: 0.0g
1 reduced fat blueberry muffin.
Calories: 342 | Saturated fat: 1.4g
Nutrition totals
Calories = 1428 | Saturated fat = 15.0g
Vegetarian option
Swap the Parmesan for vegetarian cheese.
Back to top
Day 14 shopping list
Grapefruit
Wholemeal bread
1 egg
Black pepper
Olive oil
Greek side salad
Mixed seed roll
Pine nuts
Onion
Garlic
Red pepper
Broccoli
Napoletana pasta sauce
75g penne pasta
10g Parmesan
Low fat live yogurt
Mixed fruit medley
1 reduced fat blueberry muffin
Vegetarian option:
10g vegetarian cheese instead of Parmesan
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