Healthy Diet Plan - Week 1

Find all the recipes for the first week of BBC Good Food's Healthy Diet Plan and our nutritionist's explanation for why she included them...

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

Melon bran potsBreakfast
Melon & crunchy bran pots
Why it's good for you...
Start the day with 1 of your 5 a day – keep the remainder of the melon pack for Tuesday's morning snack. Adding mixed seeds such as sunflower, pumpkin and sesame to these little pots will increase your intake of skin-friendly vitamin E. 


PittaLunch
Beetroot, carrot & chickpea pittas with spicy yogurt
Why it's good for you...
Low in fat but packed with fibre - these pitta are sure to satisfy.


 

mackerelDinner
Creamy aubergine curry
Why it's good for you...
This curry is full of flavour which makes it easier for Monday evening to be meat-free. Serve with whole-grain basmati rice.  

 

 


Tuesday

 

BircherBreakfast
Blueberry bircher pots
Why it's good for you...
If you don't have time for porridge then this prep-ahead breakfast is ideal when you know you'll be short on time. Don’t peel the apple – you’ll benefit from 30% more antioxidants if you leave the skin intact. 

 

mackerelLunch
Spiced mackerel on toast with beetroot salsa
Why it's good for you...
Tinned mackerel and sardines are a great storecupboard staples. They’re easy to prepare and packed with heart-friendly omega-3 fats, as well as the bone building combo, vitamin D and calcium.

 

Spicy porkDinner
Spicy pork & aubergine
Why it's good for you...
Vitamin C-rich veg and lean fillets of pork make this dish low-fat, satisfying and packed with cold-busting nutrients.

 

 

Wednesday
 

PorridgeBreakfast
Apple & linseed porridge
Why it's good for you...
Seeds are packed with vitamins and minerals. Linseeds are especially healthy, being a good source of omega-3 as well as fibre - one tbsp a day may also help lower LDL cholesterol.
 

SoupLunch
Sweet potato & lentil soup
Why it's good for you...
Sweet potatoes are rich in immune-friendly beta-carotene. We’ve used olive oil in this recipe, which helps the body absorb fat-soluble nutrients like beta-carotene. Adding lime juice boosts the vitamin C content of this soup, while its high fibre content will keep you full through the afternoon.

 

BrillDinner
Roast fish with Puy lentils
Why it's good for you...
Known for their immune-boosting properties, shiitake mushrooms have more recently been found to help protect against atherosclerosis (furring of the arteries) which makes them good for the heart as well.

 

 

Thursday

Banana breadBreakfast
Healthy banana bread
Why it's good for you...
Bake our healthy banana bread, cut into slices and then freeze in servings. That way you’ll always have a healthy option for a snack or breakfast. We’ve toasted the banana bread and served with a spoonful of cottage cheese for protein and some vitamin C-rich citrus to help you towards your 5-a-day.
 

 
Vegetarian clubLunch
Vegetarian club
Why it's good for you...
Wholegrain bread makes this a filling veggie-packed sandwich to take to work.
 


Chicken pieDinner
Makeover chicken pie
Why it's good for you...
When it’s cold and dark outside a satisfying pie is just the answer – this version is lower in fat and packed with flavour. Serve with extra veg.

 


 

Friday

MuesliBreakfast
Seven-cup muesli
Why it's good for you...
Counting towards your 5-a-day, a batch of this muesli makes a great standby – just add milk or yogurt.


 

SaladLunch
Warm mushroom, lentil & goat's cheese salad​
Why it's good for you...
This recipe suggests chestnut mushrooms but use up the shiitake from Wednesday evening – they work just as well. Mushrooms are a great source of energising B vitamins so they’ll make sure you’re full of beans for the weekend.

 

Healthy fishDinner
Roast fish & chips with orange raita
Why it's good for you...
Forget the takeaway and try this healthy option instead – it’s staggeringly low in fat, contributes 1 of you 5-a-day and is full of flavour.
 


 

Saturday

veggie bakesBreakfast
Veggie breakfast bakes
Why it's good for you...
Start the weekend off with 3 of your 5-a-day! Oven baking keeps the fat levels down and the washing up to a minimum.


 

bean burgerLunch
Beany burgers with basil tzatziki
Why it's good for you...
The healthy answer to a burger - and what’s more it counts towards your 5-a-day. Beans are a great source of veggie protein, as well as vital minerals like magnesium and potassium.

 

BaltiDinner
Healthier chicken balti
Why it's good for you...
Using lean chicken breast helps keep this balti low-fat. The tomato-rich sauce is a good source of lycopene, which is said to be one of the most protective antioxidants, helping fight against heart disease. Spices have many health benefits - the turmeric used in this recipe is a useful anti-inflammatory. 
 

 

Sunday

BreadBreakfast
Healthy banana bread
With cottage chesse & two satsumas
Why it's good for you...
Bake our healthy banana bread, cut into slices and then freeze in servings. That way you’ll always have a healthy option for a snack or breakfast. We’ve toasted the banana bread and served with a spoonful of cottage cheese for protein and some vitamin C-rich citrus to help you towards your 5-a-day.
 

SalmonLunch
Roasted salmon
Why it's good for you...
A hearty Sunday roast doesn't have to be unhealthy as this nourishing alternative proves. Serve this omega-3 rich fish with extra veg

 

Detox saladDinner
Crunchy detox salad
Why it's good for you...
This low-fat, fibre-rich salad is perfect for a light evening meal. Use up leftover veggies, but make sure they are bright and varied in colour.

 

 

Snacks

Spiced apple crispsSpiced apple
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.
 

Melon orange and raspberry cupsMelon bran pot
Why it's good for you...
Melons are naturally sweet and hydrating – sprinkle some flaked almonds on these fruit cups - combining fruit with nuts helps stabilise energy and will keep you going until dinner time.
 

Rye bread with cottage cheese & a pear
Why it's good for you...
3 servings of wholegrains a day may help reduce your risk of cardiovascular disease – use your snacks to help you get there.
 

Healthy banana breadbanana bread
Why it's good for you...
Bake our healthy banana bread, cut into slices and then freeze in servings. That way you’ll always have a healthy option for a snack or breakfast. 

 

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. 


Banana, honey & hazelnut smoothieSmoothie
Why it's good for you...
Our smoothie gives you the energy hit combined with stabilising protein to help you get through the morning.
 

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.


Spicy seed mixSpicy nuts
Why it's good for you...
Seeds are nutritional superstars – packed with vitamins, minerals, protein and fibre. Whether it’s a sweet or savoury snack you want, these will satisfy.

 

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.

Comments, questions and tips

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Comments (15)

rebeccalevasseur's picture

The plans and recipes are great, tasty and adequately filling. I would love to see the plans in a "grid" format for the week or month making it easier to print off for reference. I find that having to log back into the site and scrolling through the week, especially from the kitchen, is making it more of a challenge to stick with the plan.

silvia115's picture

I really don't understand all the whingers. You're asking about rasberries in winter? well you can buy them frozen, and I'm in australia so it's not winter. As for the five star etc...if you can find them, use them. Good Food has made healthy menus that are already planned so we don't have to. If you have time to whinge then use Good Food to find your own recipes!! As for the choices...you don't need to eat three different kinds of fish...just eat whatever kind of fish you can get three times or replace the fish with chicken! I hate menu planning...I'm grateful it's been done for me! Stop moaning and use your imagination. This is free, and on a recipe site. Use the site to make replacements!! Thanks Good Food. :)

SueChef1's picture

Good on you - you'd think they were a bunch of whinging poms, wouldn't you ;)

rebekkarobson's picture

Some great ideas i will be trying.

Victorfoxtrot's picture

What's wrong with chickpeas and aubergines for goodness sake? Hardly exotic fare! This is a free plan after all - they are just suggestions, if you don't like it then substitute for something else. Try haricot beans instead of chickpeas, or courgettes instead of aubergines.

paulacw's picture

I read the week's recipes and thought 'Yummy!' Sounds like a lot of people with negative comments are just trying to find excuses not to diet!

lynnrigby's picture

Using more every day ingredients might encourage me to try the recipe. Hate chickpeas and aubergines and the recipes for them don't inspire me to give them another try.

fpinsent's picture

As there are only two of us, I've made a couple of the dinner dishes for 4 so we can have those twice in the week, instead of the recommended meal for each night. That's saved on buying all that fish!

More meat (and fish)-free options would be good.

knikitta's picture

Four fish meals in one week?

Seem's you need to be a fisherman to do this meal plan, because I certainly can't afford four different types of fish in one week!

pendragon's picture

I would guess that the average overweight person would be immediately turned off this diet by Mondays offering - chickpeas and aubergines! And have you seen the ratings for these two recipes, come on guys surely you can do better than this to reach the average dieter.

helentorp's picture

Monday and Tuesdays dinner seem very similar!

pendragon's picture

Read Monday and just wanted to throw up! Apart from breakfast which got a five star recipe rating, lunch and dinner didn't fare well at all in testers opinions!!! Why not pick five star recipes!? I know you can't please all of the people all of the time but picking the best rated recipes seems a good place to start.

bluesky6's picture

Veggie options?

louiseb's picture

Why are there not more egg breakfasts included? Boiled egg with wholemeal or rye bread toast or poached eggs on toast

mieke van vessem's picture

raspberries in January?

Questions (7)

Kiljaan's picture

How many portions can i have as a man from every meal?

goodfoodteam's picture

Hi there,

The plan provides 1300 - 1500 calories (depending on your choice of snack), worked out on a basis of one portion of each of the suggested dishes for the day. All the recipes are calorie counted per serving so if you want to eat more of one particular dish you will be able to work this out yourself. However eating them in the proportions suggested provides a balanced diet for the programme. Hope that helps.

MissMercedes's picture

Do you have veggie options?

lychee.smith's picture

do you have a downloadable shopping list for each week please?

ddonaghy's picture

Hello, I don't eat red or white meat. Do you have a menu plan for pescetarian's? Or would you substitute meat for quorn?

Thank you

goodfoodteam's picture

Hi there, thanks for your question. You can substitute any meat options here for fish or shellfish - or if your prefernce is Quorn or tofu that would work as well!

Many thanks,

The Good Food team

sumaom's picture

Please provide veggie options!

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