7-day Summer Diet Plan - recipes

Here are all the recipes you'll need for the 7-day Summer Diet Plan, plus a handy chart so you know what to eat and when...

It's time to start cooking! The recipes make enough for two people for seven days. We suggest eating the meals as planned for the most nutritionally balanced approach, but if you want to mix, match or repeat dishes, feel free. You’ll still get all the benefits. We recommend using the Saturday before to do your shopping and a little bit of prep.

Summer diet plan chartGet ahead...

- Soak/activate the buckwheat, ready to make the granola for Sunday and the week ahead.

- Make and store the Summer pistou for lunch on Monday and Wednesday.

Soak/activate the quinoa for breakfast on Monday and Wednesday.

Activating your grains...

Activating grains, nuts, seeds and pulses makes them easier to digest and ensures that you get maximum nutrition from them.

To do this, place them in a glass or ceramic bowl with double the volume of cold, filtered water.

Cover and leave at room temperature for eight hours or overnight, then drain and rinse before use. Activated grains will keep for up to three days in the fridge, just rinse again before using.

The recipes...

Please read the tips at the end of recipes for vegetarian swaps and clean eating tips The plan provides enough food for two people for seven days.

You can download a printable shopping list for the 7-day Summer Diet Plan. We haven't inluded any ingredients listed as 'optional' in the recipes and we recommend doing a second shop of fresh ingredients to be delivered ready for day five, just to make sure nothing goes off. 

7-day Summer Diet Plan shopping list
Vegetarian 7-day Summer Diet Plan shopping list

For snack suggestions, ways to hydrate and more tips read our guide for making the most of the plan.

Breakfasts

Date & buckwheat granola with pecans & seedsDate & buckwheat granola with pecans & seeds
Why it works...
Sweetened with dates and packed with mineral-rich nuts, seeds and buckwheat, our granola will boost your energy for the day ahead. Soaking the nuts and seeds before use eliminates enzyme inhibitors, which reduce your absorption of beneficial nutrients. To keep that lovely crunchiness, spread the soaked nuts and seeds on a baking tray and place in the oven at the lowest possible temperature for 10-20 minutes before you add to the granola mix.

Wholewheat flatbreads with beans & poached eggWholewheat flatbreads with beans & poached egg
Why it works...
Fibre-full and protein-packed, this breakfast will keep you satisfied throughout the morning. Baking your own flatbread takes just minutes, and helps you to avoid unnecessary preservatives and manage your salt intake. Haricot beans are easier to digest than other beans - just be sure to drain and rinse thoroughly before use.

 

Coconut quinoa & chia porridgeCoconut quinoa & chia porridge
Why it works...
Coconut helps manage cravings by balancing your blood sugar. It’s a gut-friendly option and supports immunity thanks to a special type of fat called lauric acid. We’ve used chia seeds, which are one of the best plant sources of omega-3, and by combining them with quinoa this nutritious porridge packs a protein punch too.

 

Lunches

Barley couscous & prawn tabboulehBarley couscous & prawn tabbouleh
Why it works...
Shellfish such as prawns are one of the richest food sources of zinc and selenium - both key for our immunity and in helping to reduce free radical damage. Nectarines add a fresh, sweetness to this dish and they’re packed with beta-carotene, which is great for skin.

 

Summer pistouSummer pistou
Why it works...
A great way to top up your five-a-day, this fresh-tasting pistou is packed with seasonal vegetables. We’ve included green veggies because they provide the widest variety of energising nutrients. The other nutrition powerhouse in this recipe is basil, as it's packed with protective antioxidants. 

 

Herb pancake wraps with goat’s cheeseHerb pancake wraps with goat’s cheese
Why it works...
Our herb pancake is full of flavour and much better for you than a soggy sandwich. Eggs are nutrient-dense and a perfect protein source, so they make a great addition to your eating plan. They’re also one of the few food sources of vitamin D and being rich in choline they’re great brain food too!   

 

Peanut houmous with fruit & veg sticksPeanut houmous with fruit & veg sticks
Why it works...
This is a clever take on houmous. By adding peanuts we’ve roughly doubled the amount of protein in this popular lunchtime option – meaning you’ll stay fuller for longer. Packed with vitamins, minerals and fibre, this recipe is good for the heart, stabilises blood sugar levels and will set you up for the afternoon.

 

Asparagus & lentil salad with cranberries & crumbled feta

Asparagus & lentil salad with cranberries & crumbled feta
Why it works...
Asparagus is rich in energising B vitamins, including heart-friendly folate. When choosing the dried fruit for this recipe, check the label and opt for those sweetened with natural juice (such as apple juice) rather than sugar and avoid any preserved with sulphur dioxide. Ideally, soak the lentils in water for 12 hours before cooking. This helps remove naturally occurring phytates - compounds that hamper our absorption of beneficial minerals.  
 

 

Dinners

Herby lamb fillet with caponataHerby lamb fillet with caponata
Why it works...
Red meat is full of protein and is rich in beneficial nutrients such as iron and vitamin B12. These nutrients are easier to absorb from animal foods so if you’ve been under the weather, or have a poor digestive system, don’t forget to include some red meat in your diet. 

 

Spicy vegetable pilau with cucumber raitaSpicy vegetable pilau with cucumber raita
Why it works...
Herbs and spices each offer their own nutritional benefits, however turmeric, the traditional curry spice, has to be the king of them all. Known for its health properties, curcumin (the active compound in turmeric) has anti-inflammatory properties, helps support detoxification and is anti-viral. We’ve swapped rice for freekeh in our pilau as it’s richer in protein and a good source of valuable minerals including immune-friendly selenium.
 

Roast chicken with sweet potato gremolata saladRoast chicken with sweet potato gremolata salad
Why it works...
Poultry contains the B group of vitamins, which are important for energy production, red blood cell formation and to support the nervous system. The darker meat is especially rich in zinc and iron, making it a great choice for boosting your immune system. Sweet potatoes are a fabulous source of easily digested carotenoids, protective compounds that are great for the skin and help the lining of the gut to regenerate. 
 

Veggie meatballs with tomato courgettiVeggie meatballs with tomato courgetti
Why it works...
Traditional pasta can be heavy on your digestion and result in bloating and discomfort so opt instead for string veggies like our courgette spaghetti.  Topping up your five-a-day, veggie noodles like this make an altogether lighter option yet are nutritionally-rich. 

 

Chicken & avocado salad with blueberry balsamic dressingChicken & avocado salad with blueberry balsamic dressing
Why it works...
Berries are a great addition to your diet, packed with polyphenols they protect against age-related, degenerative conditions and boost your immunity. Packed with healthy mono-unsaturated fats and vitamin E, avocadoes help maintain skin suppleness. 

 

Lemon pollock with sweet potato chips & broccoli mashLemon pollock with sweet potato chips & broccoli mash
Why it works...
A lean, white fish with a mild flavour, pollock goes brilliantly with the zesty broccoli mash and sweet potato chips. Broccoli makes a smart alternative to minted peas – it’s a great detoxifier, stimulates the liver and is known for its anti-inflammatory and anti-cancer benefits.

 

Wild salmon with corn & pepper salsa saladWild salmon with corn & pepper salsa salad
Why it works...
Oily fish, such as salmon, trout and mackerel, are the best sources of omega-3 oils. This essential fat is especially nourishing for your skin and nervous system, and key for a healthy hormonal balance.  

 

 

Now read our snack suggestions, ways to hydrate and more tips for the plan.

Please e-mail 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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Samantha_6889
12th Sep, 2015
I do not agree with most of the comments on this page. The expense part of the comments only applies if you are not a smart shopper. I get all my fruit and veg from the farmers market and the majority of the rest from Aldi. Aldi has great quality at low prices. A farmers market is most of the time organic and fresher then any supermarket and the best part is that I usually only spend £5 on a huge crate. I buy very little from major super markets. The time aspect of it is a fair comment but as you become more experienced the quick you are at prep. I found as my energy levels increased I was more enthusiastic to cook. It is only 7 days so you only have to risk the time and cost for 7 days and for me it was worth it.
vonysan's picture
vonysan
31st Aug, 2015
The comments are a kind of tough...but I agree. But then there is a way of making this cheaper (and being Dutch, that's a main goal). Change some items for other good food. Change salmon to for example mackrel..it's also fat...good fat. Or try a less fat fish like whiting (it's cheap - in the Netherlands it is because we feed the cats with it). If you don't like quinoa..use oats..they are healty....and the chiaseeds..look at your local petstore. If it sells birdfood...it will sell quinoa ;-) (and lots of other 'powerfoods'). For asparagus I use French beans, I hate asparagus. And with fruits...go to the market and buy them when they are on sale. Or buy when it has a bit of damage or is overripe. It will be cheaper. I usually go to a Turkish market in my neigbourhood...buy much - pay little (as we Dutch like it!). And 1 thing I will never eat for breakfast, I am sorry to say, beans and baked eggs...that will be cheese and cooked eggs. So..I rest my case!
kirstenskeuken
28th Aug, 2015
How disappointing. It is extremely expensive and would be even more expensive if you could have a different breakfast and lunch everyday. It is definately a ladies diet, mij husband just looked and said, give me fresh veggies and meat or fish. Lentils. Barley, Quinoa no thanks. Still love the rest of your webstie.
han_nah95
17th Aug, 2015
As much as I would love to do this it isn't possible. Firstly I'm allergic to nuts/peanuts. I work full time in a small village. Getting all these ingredients will be expensive and as I live on my own I'll have loads of waste and loads of opened ingredients I probably won't use again unless repeating the whole week again....Was hoping it would be a real simple summer plan that wouldn't be too complicated or expensive
rollynon
5th Aug, 2015
Sorry, too much emphasis on fruit and vegetables as usual. This is not possible for me due to digestive problems. Thank you anyway.
nolalola1
5th Aug, 2015
I agree with all the comments. I have been a reasonably healthy eater all my life and vegetarian for over thirty years and even I do not have half of these ingredients in my cupboard. It is a totally unrealistic, expensive fad diet and not aimed at normal, working families at all. Very disappointing.
crosemary
17th Jul, 2015
Sorry will be looking for something simpler, plus the fresh fruits etc in the shops where I live are seasonal hence a lot of adjustments to make in your recepies. Thank you anyway
sniffmyace
25th Jun, 2015
What complete and utter rubbish. If being healthy and eating perfectly means having to at least double my food budget and eat some of this garbage then i will stay unhealthy thanks. What normal working family can afford to buy wild salmon, or has time to mess about "activating" nuts? And i don't know any average, working class people who will sit down to half a bowl of "Date & buckwheat granola with pecans & seeds" in a morning and be happy. If you want to make this appealing to real people and actually make a difference in real people's lives, perhaps you should have consulted average working families first, instead of aiming this at Waitrose shopping, land rover driving, money no object, jobless/retired types whose only daily concern is whether their hair will look nice for their pilates class.
rebeaky
19th Jul, 2015
Not stereotyping there in the slightest......
experimenter
13th Jun, 2015
Agree that it is rather expensive - another bone of contention with partner (whose main complaint was my late night forays to Waitrose in search of missing ingredients) and feel I should mention that he suggested wine tonight with dinner, which is quite unusual for him. Have to say, I think the chicken with sweet potato germolata deserved it, and it was delicious!

Pages

experimenter
13th Jun, 2015
Where can you buy barley couscous without ordering online?
goodfoodteam's picture
goodfoodteam
16th Jul, 2015
Hi thanks for getting in touch. Barley couscous is available from some larger supermarkets and health food shops but if you can't get hold of any standard couscous would also be fine to use. 
lacemaker52
6th Jun, 2015
I can find the 7 day recepies etc for non vegitarians but I can only find the shopping list for the vegitarians but no vegitarian recepies for the 7 day diet. Where do I find them please
goodfoodteam's picture
goodfoodteam
9th Jun, 2015
Hi there, all vegetarian swaps are in the tip boxes on the recipe page. Please e-mail us at goodfoodwebsite@bbc.com if you have any further questions.Many thanks,The Good Food team
realgem69
8th Jun, 2015
I looked forward to this plan coming out but must admit I was a little disappointed after last summers which I loved!! That said I'm positive about giving this a try and await my online grocery shop tonight. Can't complain about my weight anymore and what is there to lose? all the food is healthy and so I shall start the plan tomorrow.