Healthy Diet Plan - Week 3
Find all the recipes for the third week of BBC Good Food's Healthy Diet Plan and our nutritionist's explanation for why she included them...
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.
Each day of the plan provides between 1300 and 1500 calories (depending on your snack choices) and will help you to stay within your recommended daily amounts of fat, sugar, fibre and salt. Feel free to repeat meals you particularly enjoyed. The plan is designed to be a flexible guide so you can mix and match dishes from different days to suit taste, dietary requirements and budget.
Monday
Breakfast
Creamy yogurt porridge with pear walnut and cinnamon
Why it's good for you...
Oats are a great source of soluble fibre, including them regularly in your diet can help manage cholesterol levels. Cinnamon helps stabilise blood sugar levels, which makes it an ideal addition if you’re watching your weight.
Lunch
Chickpea patties with carrot & raisin salad
Why it's good for you...
These patties are packed with goodness thanks to the chickpeas, ground almonds and the abundance of veggies. Use good quality, cold-pressed oil for the salad dressing such as hemp, pumpkin or flax.
Dinner
Squash, mushroom & gorgonzola pilaf
Why it's good for you...
Adding just enough strong flavoured cheese like gorgonzola packs in the flavour but keeps fat and salt levels down. Squash is high in beta-carotene as well as vitamin C, which makes it a skin-friendly food.
Tuesday
Breakfast
Fig, nut & seed bread with ricotta & fruit
Why it's good for you...
Smooth ricotta makes a refreshing change from cottage cheese – what’s more, it’s richer in protein and drastically lower in fat and calories than butter. Top with a piece of seasonal fruit to start your day off well.
Lunch
Turkey tabbouleh
Why it's good for you...
Fat levels have been kept to a minimum in this recipe thanks to the use of deliciously creamy but 0% Greek yogurt and lean turkey breast. Using whole-grain bulghar wheat keeps energy levels sustained through the afternoon.
Dinner
Honey mustard grilled salmon with Puy lentils
Why it's good for you...
This dish is packed with heart-friendly ingredients like omega-3 rich salmon, fibre-rich lentils and beetroot, which is a good source of protective betaine.
Wednesday
Breakfast
Creamy yogurt porridge with banana, blueberry & almond topping
Why it's good for you...
Almonds are a great source of monounsaturated fats – the type that helps lower bad cholesterol and are good for the heart.
Lunch
Houmous & avocado sandwich topper
Why it's good for you...
This pitta is packed with goodness including healthy fats, protein and plenty of filling fibre.
Dinner
Veggie moussaka
Why it's good for you...
Using low-fat dairy means this dish loses none of its creamy deliciousness, but remains low in fat and low-calorie.
Thursday
Breakfast
Smoky rashers & tomatoes on toast
Why it's good for you...
Using lean turkey rashers keeps fat levels to a minimum without compromising on flavour.
Lunch
Quinoa, salmon & broccoli salad
Why it's good for you...
Ready-to-eat quinoa, purchased in pouches, makes a convenient storecupboard stand-by. Just be sure to check nutrition labels to ensure salt levels are acceptable. Rich in protective sulforaphane, broccoli has anti-cancer properties and recent studies suggest it may help protect joints.
Dinner
Tasty turkey meatballs
Why it's good for you...
Use whole-wheat pasta for its sustaining properties.
Friday
Breakfast
Creamy yogurt porridge with apricot, ginger & grapefruit
Why it's good for you...
Grapefruit is low in sugar, rich in vitamin C and a source of protective lycopene. It partners well with oats because it supplies the soluble fibre, pectin, which may help manage cholesterol.
Lunch
Crunchy detox salad
Why it's good for you...
This salad may be low-fat but the chickpeas and seeds make it a filling choice. Add flavour using good quality cold pressed oils for dressing such as pumpkin or walnut.
Dinner
Chilli beef with black beans and avocado salad
Why it's good for you...
Entertain with ease with this speedy and delicious dish. The rich tomato sauce provides protective lycopene, while spices like chilli have thermogenic properties, which may aid fat burning.
Saturday
Breakfast
Spicy Moroccan eggs
Why it's good for you...
A perfect combination of vitamin-rich vegetables and eggs. Egg yolks are a good source of vitamin A and D and the fat in the yolk aids the absorption of protective carotenoids from veg like spinach.
Lunch
Farro salad with roasted carrots & feta
Why it's good for you...
This salad is a great choice for adding variety to the whole-grains in your diet. It’s packed with minerals including magnesium, which is important for healthy strong bones.
Dinner
French country fish & mussel stew
Why it's good for you...
This glamorous dish is ideal for entertaining – using white fish keeps the calories low while the mussels add a touch of heart-friendly, healthy omega-3 fats.
Sunday
Breakfast
Healthy English breakfast
Why it's good for you...
This clever recipe is full of flavour but by cooking the mushrooms in water with just a touch of rapeseed oil added ensures fat is kept to a minimum.
Lunch
Herb roast pork with vegetable roasties & apple gravy
Why it's good for you...
Keep fat levels down by using a spray oil and removing any excess fat from the chicken before roasting.
Dinner
Chunky Mediterranean tomato soup
Why it's good for you...
Summer in a bowl – the rich tomato base of this soup ensures plenty of protective lycopene while the rye bread and ricotta add fibre and protein.
Snacks
Why it's good for you...
The natural way to fix that sugar craving.
Portion of cheese (25g) such as Edam with a pear
Why it's good for you...
Combining protein such as cheese with the natural sugars in the pear will keep you fuller for longer. Opt for a cheese which is naturally lower in fat, such as Edam.
Why it's good for you...
This recipe fixes that sweet ‘need’ while the added protein helps to keep you satisfied for longer.
Greek yogurt with frozen berries
Why it's good for you...
Low in fat but rich in protein, this Greek yogurt with added berries makes a tasty snack or a delicious dessert.
Why it's good for you...
Combining protein with sugars such as those in fruit will sustain you and keep blood sugar levels stable.
2 plums with unsalted nuts like almonds
Why it's good for you...
Almonds make a perfect snack – they’re filling thanks to their fibre and protein content but what’s more, studies show not all of the fat and calories are absorbed by the body.
Dried apricots & Brazils
Why it's good for you...
Just 2-3 brazil nuts a day supply your selenium needs.
2 oatcakes with a topping of your choice
Why it's good for you...
Aim to eat about 2-3hours after your breakfast to help stabilise blood sugar through the morning.
Apple with peanut butter
Why it's good for you...
Combining protein with sugars such as those in fruit will sustain you and keep blood sugar levels stable.
2 squares of dark chocolate (70% or above)
Why it's good for you...
Dark chocolate feels like a treat but choose wisely and it can do you good. Chocolate with a minimum of 70% cocoa solids tends to be lower in sugar and saturates and, thanks to its high level of flavonols, is heart-friendly.
All health content on bbcgoodfood.com 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. If you have any concerns about your general health, you should contact your local health care provider.
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