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14 day healthy eating plan - Weight loss - Health and nutrition - Inspiration - Waitros

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Weightloss > 14dayhealthyeatingplan

14dayhealthyeatingplan
Ahealthydiet
Yourstepbystepguide
Basedon1500caloriesandno morethan15gsaturatedfataday and,combinedwithregular exercise,theplancanhelpyou shiftsomeofthoseexcess pounds.

TheplanisdesignedbyWaitrosenutritionistsandisbasedonthreemeals andtwosnacksaday.It'snutritionallybalancedandincludesallyourfivea dayportions,aweeklyrecommendedportionofoilyfishtoprovideOmega3, andadairyproductforcalcium.We'vealsosuggestedatastyvegetarian optionforeverymeal. Drinkatleast68glassesoffluidsaday.Youcanhavewater,dilutedfruit juicesandsquash,weakteaandcoffee,milkorherbalteas. Individualswithspecificmedicalconditionsshouldconsulttheirdoctorbefore changingtheirdiet. Day1|2|3|4|5|6|7|8|9|10|11|12|13|14

The plan
Shareyourthoughtsontheplan inourforum.

Day1
Breakfast 50gwholesomemueslibasewith125mlsemiskimmedmilktopped withyourfavouritefruitandasprinklingofflakednuts. Glassoffreshjuice. Calories:373|Saturatedfat:2.8g Lunch Carrot,redlentil&cuminsoup withaseededbrownbatchbreadroll. Calories:293|Saturatedfat:5.9g Dinner Skinlesschickenfilletbakedinfoilwithtinnedcannellenibeans,leeks, 125mlchickenstockandfreshthyme.Servewithroastedbutternutsquash andpetitspois. Bakedapplefilledwithdriedfruit.Servewith1scoopoficecream. Calories:567|Saturatedfat:4.9g Snacks Lowfatnaturalliveyogurttoppedwithaswirlofhoney. Calories:146|Saturatedfat:1.2g Abananaandahandfulofredgrapes. Calories:119|Saturatedfat:0.1g Nutritionaltotals Calories=1498|Saturatedfat=14.9g Vegetarianoption Substitutechickenwithslicedaubergines. Backtotop

Day 1 shopping list

50gwholesomemuesli 125mlsemiskimmedmilk Fruit,toserve Flakednuts,toserve Fruitjuice Carrot,redlentilandcumin soup Seededbrownbatchbread roll Skinlesschickenfillet Tinofcannellinibeans Leeks 125mlchickenstock Freshthyme Butternutsquash Petitpois Apples Driedfruit Icecream Lowfatyogurt Honey Banana Grapes Vegetarianoption: Substitutechickenwithsliced aubergines

Day2
Breakfast 50grolledporridgeoatswith200mlsemiskimmedmilk,toppedwith30g raisins. Glassoffreshjuice. Calories:404|Saturatedfat:4.2g Lunch Brownpittabreadwith100groastchickentikkapieces,1tbspsalsa, iceberglettuce,cucumberandtomato.

Day 2 shopping list

50grolledoats 200mlsemiskimmedmilk 30graisins Freshjuice Brownpittabread 100groastchickentikkamini fillets

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14 day healthy eating plan - Weight loss - Health and nutrition - Inspiration - Waitros
iceberglettuce,cucumberandtomato. Salsa Iceberglettuce Cucumber Tomatoes Lowsaturatedfatmushroom risotto Petitpois Mixedfruitmedley Freshmint Pear Lowfatbioyogurt,toffee Pumpkinseeds Vegetarianoption: Lowsaturatedfatmushroom risotto Substitutechickenfor1 reducedfathoumousmini pot

Calories:382|Saturatedfat:1.2g Dinner Lowsaturatedfatmushroomrisotto . Mixedfruitmedleywithfreshmint. Calories:370|Saturatedfat:5.0g Snacks Slicedpear. Calories:64|Saturatedfat:0.0g Lowfatlivebioyoghurtwithtoffee,sprinkledwithpumpkinseeds. Calories:201|Saturatedfat:1.9g Nutritionaltotals Calories=1421|Saturatedfat=12.3g Backtotop

Day3
Breakfast 50gwholesomemueslibasewith125mlsemiskimmedmilk,sprinkled withdriedfruit. Glassoffreshjuice. Calories:312|Saturatedfat:2.8g Lunch HalfanavocadowithbabyspinachandslicedtomatosaladwithFrench dressingandwildricesalad . Calories:300|Saturatedfat:5.3g Dinner Jacketpotatowith100gtroutfillet,hotsmoked servedwithrocket, slicedrawcarrots,celery,walnutsandapple. Lowsaturatedfatchocolatemarblesponge. Calories:747|Saturatedfat:4.5g Snacks 150gpotoffatfreeGreekyogurt. Calories:101|Saturatedfat:1.5g 2plums. Calories:40|Saturatedfat:0.0g Nutritionaltotals Calories=1500|Saturatedfat=14.1g Vegetarianoption Orientalnoodlebrothwithtofuandpakchoi Backtotop

Day 3 shopping list

50gwholesomemuesli 125mlsemiskimmedmilk Driedfruit Avocado Babyspinach Tomatoes Frenchdressing Wildricesalad Jacketpotato 100gtroutfillet,hotsmoked Rocket Carrots Walnuts Apples Lowsaturatedfatchocolate marblesponge 150gfatfreegreekyogurt 2plums Vegetarianoption: Orientalnoodlebrothwithtofu andpakchoi

Day4
Breakfast 2slicesofthickwholegraintoastwithorangeandgingermarmalade. Smoothie. Tryblendingyourownsmoothieusingapple,banana,orangejuiceand frozenBritishsummerfruits. Tip:frozenbananaworksreallywell.

Day 4 shopping list

Wholegrainbread Orangeandginger marmalade Smoothie 350ghalffatpotatosalad Tinsweetcorn

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14 day healthy eating plan - Weight loss - Health and nutrition - Inspiration - Waitros
Redandorangepeppers Freshparsley Lowsaturatedfatgreenthai chickencurrywithrice Tomatoes Sultana,honeyandwalnut bun Apple Vegetarianoption: Lowsaturatedfatvegetable lasagne

Calories:446|Saturatedfat:0.6g Lunch a350gpotofhalffatpotatosalad withtinnedsweetcorn,chopped redandorangepeppersandchoppedparsley. Calories:173|Saturatedfat:0.8g Dinner LowsaturatedfatgreenThaichickencurrywithriceservedwith slicedtomatoes. Calories:460|Saturatedfat:4.5g Snacks Sultana,honeyandwalnutbun . Calories:202|Saturatedfat:0.9g 1apple. Calories:55|Saturatedfat:0.0g Nutritionaltotals Calories=1336|Saturatedfat=6.8g Vegetarianoption Lowsaturatedfatvegetablelasagne. Backtotop

Day5
Breakfast 2scrambledeggs,freshchoppedparsleyon1slicebrowntoast Glassoffreshjuice. Calories:359|Saturatedfat:1.3g Lunch 1roastchickenbreastfilletinawrapwithslicedmixedpeppers,lettuce andatbspofgratedhalffatmaturecheddar. Calories:482|Saturatedfat:6.7g Dinner 120gfilletoffreshcodwith50gprawns,ahandfulofbabyspinachanda splashofskimmedmilk,wrappedinfoilandbaked.Servewithhalfan avocadoandslicedtomatoes. Calories:385|Saturatedfat:4.9g Snacks Fruitsconewithreducedsugarjam. Calories:182|Saturatedfat:1.2g Freshfruitmedley. Calories:27|Saturatedfat:trace Nutritionaltotals Calories=1498|Saturatedfat=14.9g Vegetarianoption Substitutechickenforpotoffreshdipreducedfatguacomole. Replacefishparcelwithagrilledchunkyvegetablequarterpounder. Backtotop

Day 5 shopping list

2eggs Brownbread Freshparsley Freshjuice 1roastchickenbreastfillet Mixedpeppers Lettuce Halffatmaturecheddar 120gcodfillet 50gprawns Babyspinach Avocado Tomatoes Fruitscone Reducedsugarjam Freshfruitmedley Vegetarianoption: Substitutechickenforpot freshdipreducedfatguacomole Replacefishparcelwith1 chunkyvegetablequarter pounder

Day6
Breakfast Smallbowloffreshmelon. Reducedfatcroissantwithreducedsugarjam. Glassoffreshjuice.

Day 6 shopping list

Freshmelon Reducedfatcroissant Reducedsugarjam Celeriac,leekandbacon soup

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14 day healthy eating plan - Weight loss - Health and nutrition - Inspiration - Waitros
soup Mixedseedknotroll 150gbortollibeans 200gtinnedtomatoes Bulbofgarlic 1redonion Babynewpotatoes Curlykale Lowfatlivebioyogurt Flakedalmonds Minioatcakes Roastedvegetableswith houmous Papaya Vegetarianoption: Parsnipandgingersoup

Calories:295|Saturatedfat:4.5g Lunch 1pouchofceleriac,leekandbaconsoup withamixedseedknotroll. Calories:316|Saturatedfat:3.5g Dinner Mixtogether150gbortollibeans,200gtinnedtomato,with2lightly sautedgarlicclovesand1redonion.Servewithbabynewpotatoesand curlykale. Lowfatlivebioyogurt,Blueberrytoppedwithflakedalmonds. Tip:savetimebyusingtinnedchoppedtomatoeswitholiveoilandgarlic. Calories:528|Saturatedfat:1.9g Snacks 2minioatcakestoppedwithroastedvegetableswithhoumous. Calories:211|Saturatedfat:2.4g choppedpapaya. Calories:43|Saturatedfat:0.1g Nutritionaltotals Calories=1393|Saturatedfat=12.4g Vegetarianoption 1pouchofparsnipandgingersoup . Backtotop

Day7
Breakfast 50gofrolledporridgeoatswith125mlsemiskimmedmilkandaswirlof reducedsugarblackcurrantjam.Sprinklesesameseedsontop. Glassoffreshjuice. Calories:405|Saturatedfat:3.1g Lunch 1potofmixedbeansalad onabedofrocketleavestoppedwithsliced babyplumtomatoes.Drizzlewithbalsamicvinegar. Smoothie. Calories:493|Saturatedfat:2.0g Dinner Roastduckfilletswithmarmaladeandchillyglaze. Anindividualflorentine. Tip:fancyasmallglassofredwine?Remembertoadd100caloriesto yourdailyintake. Calories:361|Saturatedfat:1.9g Snacks 2satsumas. Calories:50|Saturatedfat:0.0g 2reducedfatstemgingercookies. Calories:150|Saturatedfat:1.6g Nutritionaltotals Calories=1459|Saturatedfat=8.6g Vegetarianoption Moroccanvegetabletagine. Backtotop

Day 7 shopping list

50grolledoats 125mlsemiskimmedmilk Reducedsugarblackcurrant jam Freshjuice Mixedbeansalad Rocket Babyplumtomatoes Balsamicvinegar 1orange Waitroseorganicseville orangemarmalade Pinchofdriedredchillie flakes Waitroseskinlessfreerange duckfillet 1tspWaitroseCooks' Ingredientsadashofsherry vinegar Individualflorentine 2satsumas 2reducedfatstemginger cookies Vegetarianoption: Moroccanvegetableterrine: 2tbspoliveoil 250gcouscous 1lemon tspgroundcumin tspgroundcoriander groundcinnamon 3largecourgettes

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2redpeppers 2x300mljouberefresh vegetablestock 410gtinchickpeas tspsalt Blackpepper

Day8
Breakfast 2lightlytoastedScotchpancakestoppedwithbanana,blueberries (frozen)and1tbspoflowfatlivenaturalyogurt. Glassoffreshjuice. Calories:396|Saturatedfat:0.6g Lunch Parsnip&gingersoup with2thickslicesofwalnutbread. Calories:292|Saturatedfat:1.4g Dinner 100gofQuornpiecesstirfriedwithasplashofteriyakisaucewith sesameseeds,choppedcarrot,broccoli,springonionsandgarlic.Serve withanestofnoodles. Tip:forameatalternative,substitutetheQuornpiecesforleanstripsof pork. Lowfatlivenaturalyogurtwithchoppedappleorpear. Calories:566|Saturatedfat:3.7g Snacks 2roughoatcakeswithindividualpotfromhoumousvarietyselection . Calories:164|Saturatedfat:1.9g 2kiwifruits. Calories:59|Saturatedfat:0.1g Nutritionaltotals Calories=? |Saturatedfat:=?g Vegetarianoption Backtotop

Day 8 shopping list

2scotchpancakes Banana Frozenblueberries Lowfatlivenaturalyogurt Parsnip&gingersoup Walnutbread 100gquornpieces Teriyakisauce Sesameseeds Carrots Broccoli Springonions Garlic Noodles Appleorpear Roughoatcakes Individualpotofhoumous 2kiwifruits

Day9
Breakfast Smallbowloffreshmelonandpapayasegmentswithtoastedmultigrain bagelspreadwithpeanutbutter. Glassoffreshjuice. Calories:426|Saturatedfat:3.0g Lunch potoflentil,bulgurwheatandauberginesalad withslicedtomatoes and2crispbreadswitholivespread(optional). Calories:409|Saturatedfat:2.4g Dinner Skinlesschickenfilletroastedwith1tbspofcranberrysauce,aspigof freshrosemaryandasplashofwhitewine.Servewithpack mediterraneanstyleroastedvegetables. Individualtoffeeandapplepudding . Calories:525|Saturatedfat:2.5g Snacks

Day 9 shopping list

Melon Papaya Multigrainbagel Peanutbutter Lentil,bulgurwheatand auberginesalad Tomatoes Crispbread Olivespread Skinlesschickenfillet Cranberrysauce Freshrosemary Splashofwhitewine Mediterraneanstyleroasted vegetables Individualtoffeeapple pudding

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14 day healthy eating plan - Weight loss - Health and nutrition - Inspiration - Waitros
Apple Wholesomedriedapricots andsultanas Vegetarianoption: Replacechickenandsauce withMoroccanspicedcouscous grill

Calories:47|Saturatedfat:0.0g Ahandfulofwholesomedriedapricotsandsultanas. Calories:93|Saturatedfat:0.0g Nutritionaltotals Calories=1500|Saturatedfat=7.9g Vegetarianoption Replacechickenandsaucewithmoroccanspicedcouscousgrill (frozen). Backtotop

Day10
Breakfast 50gfruitandnutmuesliwith125mlsemiskimmedmilk.Servewith choppedbanana. Glassoffreshjuice. Calories:410|Saturatedfat:3.3g Lunch packofvegetarianfalafelbitesinawholemealpittabread.Servewith slicedpeppers,onionsandlettuce. Calories:439|Saturatedfat:1.6g Dinner Lowsaturatedfatchickentikkamasalawithpilaurice. Fruitofyourchoice. Tip:fancyasmallglassofredwine?Remembertoadd100caloriesto yourdailyintake. Calories:416|Saturatedfat:1.6g Snacks 1clementineand1squareofdarkchocolate. Calories:76|Saturatedfat:1.7g Lowfatlivenaturalyogurtsprinkledwithyourfavouritefruit. Calories:95|Saturatedfat:1.0g Nutritionaltotals Calories=1436|Saturatedfat=9.2g Vegetarianoption Lowsaturatedfatmacaronicheesewithcherrytomatoesand watercress. Backtotop

Day 10 shopping list

50gfruitandnutmuesli 125mlsemiskimmedmilk Banana Freshjuice Vegetarianfalafelbites Wholemealpitta Pepper Onion Lettuce Lowsaturatedfatchicken tikkamasalawithpilaurice Pieceoffruit 1clementine 1squaredarkchocolate Lowfatlivenaturalyogurt, plusfruittoserve Vegetarianoption: Lowsaturatedfatmacaroni cheese Cherrytomatoes Watercress

Day11
Breakfast Grilledmushroomson1sliceofstonebakedbreadtoppedwithgrilled plumtomatoes. Smoothie. Blendyourownsmoothieusingapple,banana,orangejuiceandfrozen Britishsummerfruits. Calories:274|Saturatedfat:1.2g Lunch

Day 11 shopping list

Mushrooms Stonebakedbread Plumtomatoes Smoothie Salmonandcucumber sandwich Reducedfatcrinklecrisps 2clementines

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Salmonandcucumbersandwichand25gpackofreducedfatcrinkle crisps. 2clementines. 100gtofu Vegetable&beansproutstir fry Noodles Sweetchillisauce Soysauce 5cashewnuts Freshfruitmedley Lowfatvanillacustard 2plums Apricotoatsnakebarcovered withplainchocolate Vegetarianoption: 415gthreebeanchunkysoup Wholemealbread

Calories:523|Saturatedfat:5.09g Dinner 100gtofuwithpackofvegetable&beansproutstirfryonanestof noodles.Servewithsweetchillisauceandadashofsoysauce.Scatterwith 5crushedcashewnuts. Freshfruitmedleywithpotoflowfatfreshvanillacustard. Calories:538|Saturatedfat:3.6g Snacks 2plums. Calories:40|Saturatedfat:0.0g Apricotoatsnackbarcoveredwithplainchocolate. Calories:119|Saturatedfat:2.7g Nutritionaltotals Calories=1494|Saturatedfat=12.6g Vegetarianoption 415gcanthreebeanchunkysoupwith1slicewholemealbread. Backtotop

Day12
Breakfast 1poachedeggonatoastedwholegrainmuffinwith2grilledvine tomatoes. Glassoffreshjuice. Calories:348|Saturatedfat:3.4g Lunch Plainciabattarolltoppedwithpotofantipastitricolore(drained). Calories:361|Saturatedfat:2.2g Dinner 2.5cmthickgrilledfilletsteakwithblackpepper.Servewithnew potatoes,steamedleeksandcarrots. 3scoopsoffruitsorbet. Calories:525|Saturatedfat:5.8g Snacks 25gpackofreducedfatcrinklecrisps. Calories:140|Saturatedfat:0.6g Ahandfulofgrapesandabanana. Calories:125|Saturatedfat:0.1g Nutritionaltotals Calories=1499|Saturatedfat=12.1g Vegetarianoption Replacesteakwith2wildmushroomandchestnutgrills. Backtotop

Day 12 shopping list

1egg Wholegrainmuffin Vinetomatoes Freshjuice Ciabattaroll Antipastitricolore 2.5cmthickfilletsteak Blackpepper Newpotatoes Leeks Carrots Fruitsorbet Reducedfatcrinklecrisps Grapes Banana Vegetarianoption: Replacesteakwith2wild mushroomandchestnutgrills

Day13
Breakfast

Day 13 shopping list

Wholegrainbread

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14 day healthy eating plan - Weight loss - Health and nutrition - Inspiration - Waitros
1sliceofseededwholegraintoasttoppedwith2grilledvinetomatoes andchoppedfreshbasil.Sprinklewitholiveoil. Tip:Swapthetomatoesforgrilledmushrooms. Smoothie. Vinetomatoes Freshbasil Smoothie Reducedfatdelicatessen prawnfilling Stonebakedbagette Olivespread 4tomatoes Mixedsalad 2extraleanporksausages Redpepper Onion Garlic 100gmashedpotato Reducedfatbreadandbutter pudding Gingerloafcake 2kiwifruits Vegetarianoption: Quornsausagesinsteadof pork

Calories:293|Saturatedfat:1.9g Lunch Reducedfatdelicatessenprawnfilling inofastonebakedbaguette witholivespread.Add1slicedtomatoandahandfulofMixedSalad. Calories:458|Saturatedfat:2.8g Dinner 2extraleanporksausages.Lightlysautee3choppedtomatos,red pepper,1onionand3clovesofgarlictomakearatatouille.Servewith100g mashedpotato. Reducedfatbreadandbutterpudding . Calories:530|Saturatedfat:7.5g Snacks 1sliceofgingerloafcake. Calories:148|Saturatedfat:0.8g 2kiwifruits. Calories:59|Saturatedfat:0.1g Nutritionaltotals Calories=1488|Saturatedfat=13.1g Vegetarianoption UsevegetarianorQuornsausagesasavegetarianalternative. Backtotop

Day14
Breakfast Halfagrapefruit. 1sliceofwholemealbreadsoakedin1whiskedeggandcrackedblack peppertotaste.Frylightlyintbspofoliveoiluntilgoldenbrown. Calories:336|Saturatedfat:4.2g Lunch 1150gpotofGreeksidesalad andamixedseedknotroll. Tip:sprinklethesaladwithtoastedpinenutsforextraflavour. Calories:357|Saturatedfat:5.4g Dinner Stirfry1onion,2garliccloves,aredpepperandahandfulofbroccoli florets.AddtojarofNapoletanapastasauceandstirinto75gcooked pennepasta.Sprinklewith10gofgratedParmesan. Lowfatlivenaturalyogurt. Calories:366|Saturatedfat:4.0g Snacks Mixedfruitmedley. Calories:27|Saturatedfat:0.0g 1reducedfatblueberrymuffin. Calories:342|Saturatedfat:1.4g Nutritiontotals Calories=1428|Saturatedfat=15.0g Vegetarianoption SwaptheParmesanforvegetariancheese. Backtotop

Day 14 shopping list

Grapefruit Wholemealbread 1egg Blackpepper Oliveoil Greeksidesalad Mixedseedroll Pinenuts Onion Garlic Redpepper Broccoli Napoletanapastasauce 75gpennepasta 10gParmesan Lowfatliveyogurt Mixedfruitmedley 1reducedfatblueberrymuffin Vegetarianoption: 10gvegetariancheese insteadofParmesan

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