Healthy Diet Plan Summer 2016 – vegetarian recipes

    All the delicious and nutritious vegetarian recipes for the our latest 7-day Summer Healthy Diet Plan, plus a handy chart so you can see at a glance what to eat every day.

    Healthy Diet Plan Summer 2016 – vegetarian recipes

    Getting started...

    Our new Summer Healthy Diet Plan is packed with nutritious, delicious, cost-conscious recipes and expert tips that will help you to lose weight and feel great.

    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 calories, and follows 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.

    For those of you who want to lose weight, the daily calorie count of up to 1,500 kcals will help you reach your goal. However, if you’re already at a healthy weight or are particularly active, our healthy snacks can fill any hungry gaps.

    What to eat when...

    The recipes

    We've got breakfast, lunch and dinner recipes for 7 days, and each recipe serves two - although they can be easily scaled up or down to suit your family. If you're not vegetarian and would rather include some meat, we have a meat-eaters plan just for you.

    We've also got a handy shopping list so you can buy everything you need in one weekly shop - just remember to check the packets for sell-by dates, to make sure they'll last until the end of the week.

    Breakfasts

    Almond crêpes with avocado & nectarines 
    Why it's good for you...
    These simple crêpes will keep you going all morning, yet they’re gluten-free and low in carbs. Pomegranate seeds don’t just add an extra visual flourish, they contain protective antioxidants, including vitamin C.

     

    Orange & blueberry Bircher
    Why it's good for you...
    Want to look and feel radiant? Citrus fruits like oranges are rich in collagen-supportive vitamin C, and are great for promoting skin health and elasticity, while oats are a good source of silica for strong, shiny hair. Save time by making double and keeping in the fridge to enjoy over two days. Blueberries are rich in protective anthocyanins, which are brain-friendly, helping to maintain memory and function.

    Basil scramble with wilted spinach & seared tomatoes
    Why it's good for you...
    Forget toast and serve our scramble with tomatoes and spinach for a speedy, supercharged breakfast. Spinach is bursting with nutrients that are important for our skin, hair and bone health. Eggs are great value for money, too – a fabulous source of cheap protein.
     

    Berry Bircher
    Why it's good for you...
    Soaking oats and seeds overnight makes them easier to digest. This, consumed with fruit, adds up to a fabulously nutritious start to the day with all the right kind of fats, fibre, vitamins and minerals.

     

     

    Lunches

    Green rice with beetroot & apple salsa
    Why it's good for you...
    We’ve included walnuts in our salsa because they’re rich in essential omega-3 fats, which are important for the heart, healthy hormones, brain function and mood. Get ahead for the next day – make the rice and salsa the night before and chill. For best results, toss the apple and nuts into the salsa on the day, so they stay fresh. Beetroot contains a compound called betaine, which helps lower blood pressure and promotes muscle repair after exercise.

    Feta frittatas with carrot & celery salad
    Why it's good for you...
    Carrots are rich in beta-carotene, which our bodies convert to immune-supporting vitamin A. Combining carrots with foods naturally rich in fats, like eggs and cheese, helps us to asborb this vitamin. Spinach is rich in lutein, which is good for eye health. Tahini is a great way to top up levels of calcium, iron, zinc and magnesium.

    Lemon roast vegetables with yogurt tahini & pomegranate
    Why it's good for you...
    Tahini is made from sesame seeds and is naturally high in fats – the majority of which are heart-friendly. Save time and prep this lunch the night before, then layer together in a Tupperware and store in the fridge.

     

    Summer carrot, tarragon & white bean soup
    Why it's good for you...
    A bowl of this soup will supply your body with the fibre needed for a healthy gut. This recipe makes enough for two days on this plan.


     

    Moroccan harira
    Why it's good for you...
    This vegetarian version of the classic Moroccan soup contains turmeric, which is good for heart and brain health, and inflammatory conditions like arthritis. Cumin improves blood circulation, while cinnamon is a digestive aid and helps regulate blood sugar levels. This one-pot makes enough for two meals this week. Adding coriander after cooking helps protect its beneficial oils and flavour.

    Indian chickpeas with poached eggs 
    Why it's good for you...
    Chickpeas are a good source of manganese, which we need for healthy bone structure. Their fibre helps regulate cholesterol, manage appetite and reduce food cravings too.


     

    Dinners

    Barley & broccoli risotto with lemon & basil
    Why it's good for you...
    Broccoli is a great anti-ager as it stimulates the energy-producers in our cells, making them more efficient. Barley lowers cholesterol, aids digestion and releases its energy slowly, helping to regulate appetite. Soaking the barley makes it quicker to cook and more digestible.
     

    Lentil ragu with courgetti
    Why it's good for you...
    Lentils are a rich plant source of energising iron as well as vitamin B1, which we need for a healthy nervous system. Cooking tomatoes or using them as a passata helps our bodies absorb more of their beneficial nutrient, lycopene. This helps lower cholesterol, strengthens blood vessels, boosts immunity and protects the eyes and skin. The recipe makes quite a generous portion, but any leftover ragu will freeze well.
     

    Sweet potato jackets with guacamole & kidney beans 
    Why it's good for you...
    Unlike regular potatoes, sweet potatoes count as one of your five-a-day. They also contain beta-carotene, a protective antioxidant. Although naturally sweet-tasting, they don’t disrupt blood sugar levels. Avocados supply more potassium than bananas. This, plus their rich mono-unsaturated fat content, makes them superhealthy for the heart.

    Niçoise egg salad
    Why it's good for you...
    We’ve kept all the flavour of the classic Niçoise, but given it a veggie twist and protein boost by ditching the tuna and adding an extra boiled egg. Fuss-free and filling, you can make this salad the night before and take it to work in Tupperware containers - pack the dressing separately to keep the salad crunchy and fresh.

    Veggie noodles with ginger & tamari 
    Why it's good for you...
    This is a healthy, quick yet filling supper. Nutrient-dense wholewheat noodles help keep blood sugar levels steadier than other carbs. Ginger contains potent anti-inflammatory compounds and helps settle an upset stomach.

     

    A few notes on our recipes

    Choosing the right fats
    Don’t be afraid to eat some fat – it's essential to good health because it helps your body to absorb fat-soluble vitamins like A and D. We’ve used rapeseed oil because the cold-pressed version has just 7% saturated fat (compared to 52% in butter), and it supplies more of the heart-healthy omega-3 fats than olive oil. Rapeseed oil is a great source of immune-supportive vitamin E – invaluable for a youthful appearance because it helps protect and repair skin cells. 

    Prepping pulses...

    We use canned beans and pulses, 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, use the same weight fresh to canned tomatoes and top up with a little extra water.

    A note on eggs
    Many people shy away from eating eggs on a regular basis, but the latest scientific evidence has proven that eating them as part of a healthy, balanced diet is beneficial for most of us. Eggs are a valuable source of vitamin D, needed for strong bones and teeth, as well as B vitamins and trace minerals, which are important for a healthy nervous system.

    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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    ponymum
    22nd Jun, 2016
    It would be really useful to be able to print all the recipes in one hit, rather than having to open each one before printing.
    Gulliverd
    4th Jun, 2016
    My husband and I are starting our first 7 day diet plan following our holidays in the USA. We plan to start with the Vegi version first as a kind detox and then try the meat/fish 7 day plan. I have so far made the Moroccan Harira and it was absolutely delicious loved by both of us and I have frozen the leftover's for later in the week. It did make more than four portions but not complaining as my 20yr old daughter also indulged in a bowl so thumbs up to our first meal. As a note some of your dishes require soaking ingredients overnight you could maybe highlight these dishes as a reminder.
    HarryBBC
    30th May, 2016
    Apologies - too quick to comment! The shopping list is downloadable and so are the individual recipes. It's my first time here - forgive me!
    HarryBBC
    30th May, 2016
    Hi guys, An easily downloadable version of this would be really great! Cheers, Mark.
    christinenightingale
    13th Jul, 2016
    Any tips for those of us who go to work and need to take a packed lunch? There is microwave available, so soups are fine....
    goodfoodteam's picture
    goodfoodteam
    11th Aug, 2016
    Thank you for your question. Some dishes will be fine reheated. For example you could pack the lunch menu fritatta, salad and dressing seperately. Reheat the frittata in the microwave and then assemble. You could also swap days too to make things more manageable. Hope that helps!
    Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.