Healthy Diet Plan – Week 2

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

We will be removing all previous Healthy Diet Plans in the coming weeks. You will still be able to access all of the recipes online but please do save any related pages, shopping lists or emails if you’d like to keep them for your reference.

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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

Breakfast
Creamy yogurt porridge with pear walnut and cinnamon
Why it’s good for you…
Oats are a great source of soluble fibre, including them regularly in your diet can help manage cholesterol levels. Cinnamon helps stabilise blood sugar levels which makes it an ideal addition if you’re watching your weight. 

Lunch
Superhealthy salmon salad
Why it’s good for you…
Rather than cooking the salmon fillets from scratch, use up any left-over salmon from Sunday for this vitamin and mineral packed lunch. This recipe is brimming with super foods like pomegranate, which offer a wealth of health benefits from supporting circulation to reducing blood pressure.  

Dinner
Quinoa with stir-fried winter veg
Why it’s good for you…
Low-fat and protein-rich, quinoa makes a refreshing change to rice or pasta. This dish packs in plenty of seasonal veg with immune-boosting powers.  

Tuesday

Breakfast
Creamy yogurt porridge with apple & raisin compote
Why it’s good for you…
Adding seeds such as sunflower ups your intake of vitamins and minerals, including skin-friendly ones like vitamin E.

Lunch
Open prawn cocktail sandwich
Why it’s good for you…
Opt for whole-grain, or even better rye bread – rye doesn’t trigger the same release of insulin as wheat, so it will keep you fuller for longer. This is a lighter version of a popular classic.

Dinner
Sweet potato shepherd’s pie
Why it’s good for you…
Sneak in some veggies without the family noticing. Choose lean lamb or, if you prefer, beef for a great source of energising iron as well as immune-friendly zinc. Rapeseed oil has less than half the saturated fat of olive oil so it’s a good choice when cooking with higher fat ingredients.

 

Wednesday
 

Breakfast
Seven-cup muesli
Why it’s good for you…
Dried fruit like apricots are a great source of veggie iron. You can ring the changes by adding chia seeds to this recipe – they’re rich in protein and fibre and one of the best seeds for omega-3 content. Serve with regular milk or why not try soy or almond milk? 
 

Lunch
Vitality chicken salad with avocado dressing
Why it’s good for you…
This super salad is packed with goodness, including healthy monounsaturated fats and vitamin E from the avocado – both nutrients are important for a healthy heart.

Dinner
Salsa spaghetti with sardines
Why it’s good for you…
Sardines are great value for money and are easy to prepare. Oily fish like sardines are the best choice for omega-3 fats – the higher our level of these essential fats the better our mood is likely to be.

 

Thursday

Breakfast
Dippy eggs with Marmite soldiers
Why it’s good for you…
Studies show eggs keep us alert during the working day. They’ve also been shown to keep us fuller for longer so you might find you’re satisfied until lunchtime.
 

 

Lunch
Kale tabbouleh
Why it’s good for you…
A home-grown super food – a serving of kale supplies more vitamin C than a medium orange, has more iron per calorie than beef and it’s a great food for bone health because it supplies important bone-building nutrients like calcium and magnesium.
 

Dinner
Cacciatore chicken
Why it’s good for you…
A low-fat chicken dish full of Mediterranean goodness. Serve with plenty of winter greens.

Friday

Breakfast
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 tablespoon a day may also help lower LDL cholesterol.

Lunch
Spiced parsnip & cauliflower soup
Why it’s good for you…
With spices like chilli and ginger, this is a warming soup that is low in fat and fibre-rich.

Dinner
Lamb with buckwheat noodles & tomato dressing
Why it’s good for you…
Buckwheat is gluten-free, protein-rich and protects the health of the arteries and cardiovascular system. 
 

Saturday

Breakfast
All-in-one baked mushrooms
Why it’s good for you…
A healthy twist on a full English, which also keeps washing up to a minimum.

Lunch
Quinoa squash & broccoli salad
Why it’s good for you…
Squash is high in beta-carotene as well as vitamin C, which makes it a skin-friendly food.
 

Dinner
The Ultimate Makeover: Chicken tikka masala
Why it’s good for you…
Lean chicken breasts and rapeseed oil keeps the saturated fat levels down in this tasty version of a popular dish. Basmati rice has a lower GI meaning it helps keep blood sugar levels more stable and you more full! Even better choose brown basmati – whole-grains are naturally higher in fibre, vitamins and minerals.
 

 

Sunday

Breakfast
Spinach & pepper frittata
Why it’s good for you…
Eggs are rich in protein making this a filling breakfast. Perfect for when your main meal will be later in the day.

Lunch
Curried carrot & lentil soup
Why it’s good for you…
Low in fat and high in fibre – this filling soup packs in 2 of your 5 a day. 

Dinner
Herb roast pork with vegetable roasties & apple gravy
Why it’s good for you…
Using lean pork and a spray oil keeps fat levels down. Celeriac is low in calories and carbs but packed with fibre, which makes it a great choice for bulking out or even substituting potatoes.

Snacks

Spiced apple crisps


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.
 

Apricot & seed protein bar

Apricot & seed protein bar

Why it’s good for you…
This recipe fixes that sweet ‘need’ while the added protein helps to keep you satisfied for longer. 
 

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.
 

Spicy chickpeas


Why it’s good for you…
Lower in fat and salt than a regular pack of roasted peanuts – a great healthier alternative.

2 plums with unsalted nuts like almonds
Why it’s good for you…
Almonds make a perfect snack – they’re filling thanks to their fibre and protein content but what’s more, studies show not all of the fat and calories are absorbed by the body.

Cherry soya yogurt


Why it’s good for you…
A vegan smoothie with added oats – ideal for a pre-exercise snack. Vary the recipe by swapping the oats for ground almonds to give a natural calcium boost.
 

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.

Pea mint & chilli dip


Why it’s good for you…
A low fat guacamole-style dip which is packed with satiating fibre  – serve with carrot sticks, strips of whole-meal pitta or whole-grain crackers

Apple with peanut butter
Why it’s good for you…
Combining protein with sugars such as those in fruit will sustain you and keep blood sugar levels stable. 

Spiced chilli popcorn


Why it’s good for you…
Combining protein with sugars such as those in fruit will sustain you and keep blood sugar levels stable. 

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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.