Healthy Diet Plan January 2017: Healthy snacks & sweet treats

    Delicious and nutritious recipes for satisfying snacks and wholesome sweet treats to complement our January 2017 Healthy Diet Plan.

    Healthy Diet Plan January 2017: Healthy snacks & sweet treats

    What are the benefits of the Healthy Diet Plan?

    Our nutritious breakfasts, lunches and dinners deliver an optimum balance of nutrients and, by using the plan, you can see at a glance what to eat every day. Each day provides more than five of your five-a-day and keeps within the recommended Reference Intakes (RI) for fats, protein, sugar, salt and kcals while following the latest guidance on your intake of ‘free’ sugars. However, if you want to swap or repeat days, you’ll still reap all the benefits of eating whole, unprocessed, nourishing foods.

    We’ve based our daily menu plans on no more than 1500 calories. For the average female, who is moderately active, this should generate a shortfall allowing for steady and controlled weight-loss. For those who find they need more energy and are happy with their weight, you can supplement our daily menu plans with our suggested healthy snacks - find the recipes below.

    Getting started

    If this is a new way of eating for you, our nutritional therapist, Kerry Torrens, suggests you begin by introducing some of the recipes a day or two before starting the full seven days. This will allow your digestive system time to adapt to the more fibre-rich foods we’ve included. It's worth also starting to reduce your caffeine and sugar intake in the week leading up to the diet plan, as well as refined foods such as white bread, pasta and rice. Doing so will reduce your risk of experiencing side effects, such as headaches and fatigue, in the early stages of the plan.

    What to drink

    Herbal teas and filtered water are your best options. If you can’t kick the caffeine, one daily cup of coffee, black or green tea isn’t the end of the world. Avoid decaffeinated versions, as most are processed with chemicals. We suggest you steer clear of alcohol for seven days too.

    Suggested snacks...

    Try eating leftover fruit and veg to minimise waste and save money. Nuts and seeds are also good choices, while homemade kale crisps, nut butters and veg dips will satisfy cravings. Get a sweet fix with Greek yogurt topped with unprocessed honey, dried fruit and desiccated coconut, or try raw cacao if you can’t manage without chocolate.

    Savoury snacks
    Spicy roast chickpeas
    Avocado with tamari & ginger dressing
    Toasted cumin flatbreads
    Chinese spiced seed mix
    Spiced chilli popcorn
    Beetroot patties
    Dukkah-crusted squash wedges
    Quick gazpacho
    Baked eggs with spinach and tomato
    Curried turkey lettuce wraps

    Sweet treats
    Cinnamon cashew spread with apple slices
    Instant berry banana slush
    Spiced apple crisps
    Dried fruit nuggets
    Raw coconut truffles

    Better-for-you bakes
    Oaty hazelnut cookies
    Baked almond, banana & blueberry cheesecake 


    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.

    Comments, questions and tips

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    Lucy Emily Green's picture
    Lucy Emily Green
    25th Jan, 2017
    Hello, thank you for this diet plan I am starting to reduce the caffeine and sugar intake this week so I will start the diet on the 29th January 2017 kind regards Lucy Green
    astins
    2nd Jan, 2017
    What kind of yogurt, low fat or full fat?
    goodfoodteam's picture
    goodfoodteam
    4th Jan, 2017
    Thanks for your question. Unless otherwise stated the yogurt will be full fat.
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