Healthy Diet Plan - Week 4

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

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

Creamy yogurt porridge with pear walnut and cinnamonBreakfast
Creamy yogurt porridge with pear walnut and cinnamon
Why it's good for you...
Oats are a great source of soluble fibre and 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. 


Chunky Mediterranean tomato soupLunch
Chunky Mediterranean tomato soup
Why it's good for you...
Summer in a bowl – the rich tomato base of this soup ensures plenty of protective lycopene, while the rye bread and ricotta add fibre and protein. 

 

Honey mustard grilled salmon with Puy lentilsDinner
Honey mustard grilled salmon with Puy lentils
Why it's good for you...
This dish is packed with heart-friendly ingredients like omega-3 rich salmon, fibre-rich lentils and beetroot, which is a good source of protective betaine.

 

 


Tuesday

 

Apple & linseed porridgeBreakfast
Apple & linseed porridge
Why it's good for you...
Linseeds are one of the best sources of lignans, plant compounds that have protective oestrogen-like properties.

 

Curried egg mayo sandwich topperLunch
Curried egg open sandwich
Why it's good for you...
A tasty version of an egg mayo sandwich, just made lighter.


 

Lemon & mint aubergine tagine with almond couscousDinner
Lemon & mint aubergine tagine with almond couscous
Why it's good for you...
This veggie tagine is packed with sustaining energy thanks to the butter beans and the blood-sugar-balancing cinnamon.

 

 

Wednesday
 

Blueberry bircher potsBreakfast
Blueberry bircher pots
Why it's good for you...
If you don't have time for porridge then this prep-ahead breakfast is ideal when you know you'll be short on time. Don’t peel the apple – you’ll benefit from 30% more antioxidants if you leave the skin intact. 
 

Chicken & avocado sandwich topperLunch
Chicken & avocado sandwich topper
Why it's good for you...
Protein-rich chicken breasts with the heart-friendly fats of avocado make this a sustaining choice.

 

Poached fish with ginger & sesame brothDinner
Poached fish with ginger & sesame broth
Why it's good for you...
This delicious recipe is packed with super foods – from anti-inflammatory ginger to the cancer-fighting broccoli. Even the sesame seeds are a good source of cholesterol-lowering compounds, as well as vitamin E.  

 

 

Thursday

Seven-cup muesliBreakfast
Seven-cup muesli
Why it's good for you...
Counting towards your 5-a-day, a batch of this muesli makes a great standby – just add milk or yogurt.
 

 
Pear, blue cheese & walnut sandwich topperLunch
Pear, blue cheese & walnut sandwich topper
Why it's good for you...
Supplying more iron than spinach and more calcium than whole milk the watercress in this recipe is a valuable addition.
 


Penne with fennel and parmesanDinner
Tasty turkey meatballs
Why it's good for you...
With low-fat turkey, omega-3 rich rapeseed oil and oats, this is a heart-friendly dish. 

 


 

Friday

Healthy banana breadBreakfast
Healthy banana bread with cottage cheese and clementines
Why it's good for you...
Bake our healthy banana bread, cut into slices and then freeze in servings. That way you’ll always have a healthy option for a snack or breakfast. We’ve toasted the banana bread and served with a spoonful of cottage cheese for protein and some vitamin C-rich citrus to help you towards your 5-a-day.

Turkey tabboulehLunch
Turkey tabbouleh
Why it's good for you...
Fat levels have been kept to a minimum in this recipe thanks to the use of deliciously creamy but 0% Greek yogurt and lean turkey breast. Using whole-grain bulghar wheat keeps energy levels sustained through the afternoon.  
 

Fragrant spiced chicken with banana sambalDinner
Fragrant spiced chicken with banana sambal
Why it's good for you...
This rich-flavoured dish remains surprisingly low-fat. The chilli adds warmth while the tomato puree is a good source of protective lycopene.  
 


 

Saturday

Smoky rashers & tomatoes on toastBreakfast
Smoky rashers & tomatoes on toast
Why it's good for you...
Using lean turkey rashers keeps fat levels to a minimum without compromising on flavour. 

 

Open prawn cocktail sandwichLunch
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.
 

Black bean chilliDinner
Black bean chilli
Why it's good for you...
Beans are a great source of vegetable protein and full of minerals including calcium, magnesium and potassium.
 

 

Sunday

Veggie breakfast bakesBreakfast
Veggie breakfast bakes
Why it's good for you...
Packed with liver-friendly choline as well as folate and vitamin C – this makes a great choice for the morning after.

 

Quinoa, squash & broccoli saladLunch
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.

 

Italian chicken with cream cheese & spinachDinner
Italian chicken with cream cheese & spinach
Why it's good for you...
Lean chicken breast with low-fat cream cheese keeps this dish low on calories. 

 

 

Snacks

Spicy seed mixSpicy nuts
Why it's good for you...
Seeds are nutritional superstars – packed with vitamins, minerals, protein and fibre. Whether it’s a sweet or savoury snack you want, these will satisfy.
 

Houmous with veg sticks
Why it's good for you...
Packed with protein and full of fibre, houmous is a perfect low-GI snack.
 

Spiced apple crispsSpiced apple
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 barApricot & 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 and 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.
 

Spiced chilli popcornSpiced 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.
 

Dried apricots & Brazils
Why it's good for you...
Just 2-3 brazil nuts a day supply your selenium needs.


Spicy chickpeasSpicy chickpeas
Why it's good for you...
Lower in fat and salt than a regular pack of roasted peanuts - a great healthier alternative.
 

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.


2 squares of dark chocolate (70% or above)
Why it's good for you...
Dark chocolate feels like a treat but choose wisely and it can do you good. Chocolate with a minimum of 70% cocoa solids tends to be lower in sugar and saturates and, thanks to its high level of flavonols, is heart-friendly. 

 

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.

Comments, questions and tips

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Mia M
7th Jan, 2015
Very difficult to locate the actual weekly diet plans without returning to the confirmation email. Anyone got any ideas...?
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