Healthy Diet Plan January 2016 - recipes
Can't wait to get started on our latest 7-day Healthy Diet Plan? Below you'll find all the recipes you'll need for the week, plus a handy chart to tell you what to eat and when!
We will be removing all previous Healthy Diet Plans in the coming weeks. You will still be able to access all of the recipes online but please do save any related pages, shopping lists or emails if you'd like to keep them for your reference.
Getting started...
We suggest eating the meals as set out in the chart below to get the best results. However, if you want to swap or repeat days, you’ll still reap all the benefits of eating whole, unprocessed foods.
The recipes are enough for two people for seven days, and starting the plan on Sunday gives you time to get ahead and stock your cupboards.
If you’re looking to lose weight, the daily 1,500kcal intake should be ideal to help you reach your goals. However, if you’re particularly active, or you aren’t interested in weight loss, we have healthy snack and drink suggestions for you!
What to eat when...
Top tip: Take your time over meals – eating slowly and mindfully helps your body to register that food is on the way, and can also improve digestion.
The recipes...
These recipes serve two people for seven days. We have a vegetarian version of the plan if you'd prefer to cut out meat or make things a little cheaper.
We've also put together a handy shopping list for you, to make life easier when stocking your cupboards.
Enjoy!
The breakfasts:
Orange & raspberry granola
Why it's good for you...
Packed with slow-release carbs and sweetened naturally with fruit, our granola is the ideal alternative to shop-bought, packaged varieties, which tend to be high in added sugars. Citrus fruits are rich in vitamin C, which helps maintain firm, healthy skin; nuts and seeds help balance the protein and healthy fats in this recipe.
Poached eggs with broccoli, tomatoes and wholemeal flatbreads
Why it's good for you...
Protein-rich to keep you fuller for longer - including eggs in your morning meal has been proven to stop you overeating later in the day. Broccoli may seem a strange choice for breakfast but it’s rich in essential antioxidants like beta-carotene and vitamin C as well as folate, which is vital for a healthy heart and nervous system.
Bircher muesli with apple & banana
Why it's good for you...
Packed with nourishing nuts, seeds and fibre-packed oats, our muesli will help stabilise energy levels to give you a great start to the day. Bananas are rich in potassium, vitamin B and magnesium, which support your heart and nervous systems. Adding live yogurt tops up your gut-friendly bacteria for a healthy digestive system.
The lunches
Peruvian chicken, avocado & quinoa salad
Why it's good for you...
Fed up with pasta salad? This gluten-free alternative is packed with lean protein from the chicken, and healthy, heart-friendly fats from the avocado.
Avocado, labneh, roasted carrots & leaves
Why it's good for you...
Avocado is a rich source of vitamin E and is easy to digest. We’ve combined avocado with naturally sweet carrots and fresh leaves, making this a delicious salad, rich in protective antioxidants.
Chunky vegetable & brown rice soup
Why it's good for you...
Choosing brown rice as a base for our nourishing soup makes this recipe a great low-GI option. Packed with vitamins from the veg mix, this soup is bursting with nutrients and the rice means you won't feel the need to add a hunk of bread to the side.
Roast chicken & roots
Why it's good for you...
Butternut squash has a naturally sweet flavour and stimulates the gut thanks to its beta-carotene content. Roasting sweet roots, like parsnips and carrots, caramelises them, making a delicious, flavour-packed side.
Pan-fried mackerel fillets with beetroot & fennel
Why it's good for you...
Mackerel is a fabulous source of vitamin D, which is in short supply during winter months. It's needed for healthy bones and teeth, and also for a strong immune system. Containing the highest amount of omega-3 of any fish, mackerel is incredibly good for you – we’ve combined it with beetroot, a veg that is thought to help lower blood pressure.
Minted pea, goat’s cheese & spinach wraps
Why it's good for you...
Peas are a fabulous source of energising iron as well as soluble fibre, which is gentle on the digestive system and helps manage cholesterol levels. By adding seeds to our recipe we’ve topped up its nutritional contribution – they're a great source of minerals including magnesium, zinc and calcium.
The dinners
Sweet potato dhal with curried vegetables
Why it's good for you...
This veggie dish is not only delicious it’s a great source of plant-based iron. We’ve included plenty of vitamin C-rich veggies to optimise your absorption of this important, energising mineral.
One-pot chicken with quinoa
Why it's good for you...
Chicken is rich in tryptophan, an amino acid that your body converts to the feelgood hormone serotonin. Combining it with quinoa makes this an ideal supper, helping you enjoy a relaxed and restful evening.
Moroccan fish stew
Why it's good for you...
This nourishing dish has it all! Healthy omega-3 fats, lean protein and what’s more, 5 of your 5-a-day. We’ve used wild salmon because it’s higher in the health-promoting omega-3 fats than the farmed variety.
Red pepper houmous with crispbread snaps
Why it's good for you...
Naturally low in fat, our red pepper houmous also supplies valuable vitamin C to help boost your defences – vital at this time of year. Our crispbreads are protein and omega-3 rich – why not make up an extra batch and keep in an airtight container for a healthy, nutritious snack?
Steak & sweet potato chips
Why it's good for you...
Swapping regular potatoes for the sweet variety tops up your portions of veg and supplies valuable beta-carotene. Your body converts this to vitamin A, which doesn’t just keep your respiratory tract healthy - protecting you from colds and infections – it also helps maintain plump and youthful skin!
Lamb dopiaza with broccoli rice
Why it's good for you...
Don’t neglect red meat in your diet, just be sure to choose your cuts carefully - this way you’ll benefit from valuable nutrients like energising iron and immune-friendly zinc. We’ve used lean lamb steaks, trimmed of any excess fat.
A note on healthy fats
Our plan includes plenty of heart-healthy fats from oily fish such as salmon, as well as nuts, seeds and avocado. We’ve used whole milk yogurt because the fat helps you to absorb fat-soluble vitamins A and D. All the fats (including saturates) in our recipes comply with daily reference intakes (RI). For cooking, we’ve chosen rapeseed oil because of its high smoke point and useful contribution of heart-friendly, omega-3 fatty acids.
Prepping pulses
We use canned beans and pulses, but preparing from dried is even better, if you have time. To do this, soak them in water overnight and allow a slightly longer cooking time. Alternatively, you can use fresh rather than canned ingredients. As an example, for fresh instead of canned tomatoes, use the same weight and top up with a little extra water.
Please email any questions about the recipes to goodfoodwebsite@bbc.com and we'll do our best to help.
All health content from BBC Good Food is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Any healthy diet plan featured by BBC Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local health care provider.
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