The 7-day Summer Diet Plan: Snacks, drinks and tips

If you're following our 7-day Summer Diet Plan here are a few suggestions for what to snack on, how to hydrate and more tips to get the most from the week...

Summer Diet Plan

To get the most from our plan, it is worth making small, gradual changes the week before, to prepare your body to eat clean. Add a few extra plant-based recipes to your weekly menu and start to reduce your caffeine and sugar intake, as well as white, refined foods such as bread, pasta and white rice.

What are the benefits of eating clean?

Glowing skin, a flatter stomach and heaps of energy, plus you should sleep better and think more clearly. If you continue to eat clean beyond these seven days, you'll also improve your heart health and digestion and help to balance your hormones.

Will there be any side effects?

Our recipes are packed with cleansing fibre, so you may experience some minor bloating as your system adjusts. We've 'activated' ingredients such as grains, nuts, seeds and pulses to make them easier to digest, as this is essential to get the best from the plan. It's not difficult - be sure to have a look at the recipe page to find out how to do this before you start.

By cutting down on sugars and caffeine, you may get a few headaches at first - but stick with it and they'll soon go, and you'll experience all the benefits of clean eating.

Suggested snacks...

Try eating leftover fruit and veg to minimise waste and save money. Nuts and seeds are 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.

What to drink...

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

A note on healthy fats...

Our plan includes healthy, unsaturated fats from oily fish, avocados, nuts and seeds, as well as saturated fats from coconut, meat and dairy. These comply with reference intakes, so you'll know you're getting the right balance. For cooking, we've chosen rapeseed oil becuase of its high smoke point. Save your more delicate oils, like virgin olive, walnut and hemp, for drizzles and dressings.


Please e-mail any questions about the recipes to 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.


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