Vegetarian Summer Diet Plan - Days 1-3

The first three days of our Summer Diet Plan focus on helping you to de-bloat and preparing the body for an overall cleanse...

Vegetarian Summer Diet Plan - Days 1-3

Bloating is a common side effect of an unhealthy diet, usually triggered by refined carbohydrates and sugar. Eliminating these foods will help tackle bloating. Where we've used a naturally high-salt ingredient we’ve made sure the rest of the day is low in salt.

Day 1:

Cinnamon crêpes with nut butter, sliced banana & raspberriesBreakfast
Cinnamon crêpes with nut butter, sliced banana & raspberries
Why it works...
Berries are classified as low glycaemic fruits, which mean they are broken down more slowly by the body, causing less of an effect on blood sugar levels.

Asparagus salad with a runny poached eggLunch
Asparagus salad with a runny poached egg
Why it works...
Eggs are complete proteins, which means they contain all nine essential amino acids - vital for tissue repair.


Tofu, butternut & mango curryDinner
Tofu, butternut & mango curry
Why it works...
Butternut squash is low in fat and high in fibre, which is vital for healthy bowel function and can slow down digestion to keep us fuller for longer. Tofu is a good source of protein, iron and calcium.


Day 2:

Mushroom & basil omelette with smashed tomatoBreakfast
Mushroom & basil omelette with smashed tomato
Why it works...
This recipe is grain free and teaming with protein to help keep blood sugar levels balanced.


Exotic avocado saladLunch
Exotic avocado salad
Why it works...
Mint is known to aid digestion and is thought to have healing properties. Papayas are packed with antioxidant nutrients and contain the digestive enzyme, papain, which can help to soothe inflammation in the gut.


Roasted harissa vegetables with kale & ginger pilafDinner
Roasted harissa vegetables with kale & ginger pilaf
Why it works...
Garlic contains antibacterial, antiviral and antifungal properties, helping to protect the body from infections. Also, ginger is effective at soothing digestive discomfort and is a potent anti-inflammatory.


Day 3:

Avocado & strawberry smoothieBreakfast
Avocado & strawberry smoothie
Why it works...
We naturally have bacteria in our intestines, the key is to increase the health-promoting, ‘friendly’ bacteria as much as possible. Probiotics are bacteria, found in natural yogurt and have been found to support digestion.

Chicken wrap with sticky sweet potato, salad leaves & tomatoesLunch
Spicy vegetable chapati wraps
Why it works...
Sweet potatoes are full of antioxidants and their colour-related pigments hold useful anti-inflammatory properties. Chickpeas are another fibre-rich food, and promote satiety.

Falafels with houmous & tabboulehDinner
Falafels with houmous & tabbouleh
Why it works...
This tabbouleh is packed with herbs, containing concentrated amounts of flavour and antioxidants. Mint has also been applauded for its role in helping to calm digestive discomfort.


Suggested snacks

Jennifer Irvine, author of our plan says:
''Snacks are an essential part of this plan. When I’m asked to recommend my one top tip, I don’t hesitate: eat regularly, including snacking – just make sure your snacks are healthy and protein-rich. Have one mid-morning and one in the afternoon. Think of them as a pit stop for your body and brain, which helps stabilise flagging blood sugar and glucose levels, allowing you to maintain concentration and energy levels. They also play a crucial role in weight loss, as healthy snacking stops you craving sugary top-ups.''

To support this stage of the plan try snacking on:

  • A piece of fruit (such as an apple,cup of berries or tangerine) with a handful of nuts or seeds.
  • Guacamole with red pepper sticks.
  • Small yogurt pot
  • Sugar-free peanut butter with two wheat-free oatcakes

More Summer Diet Plan

Vegetarian Summer Diet Plan recipes - Days 4-6
Vegetarian Summer Diet Plan recipes - Days 7-9

Download the vegetarian shopping list



Comments, questions and tips

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15th Jun, 2014
Completed the first day of the plan (I swapped day 1 and 2) and I'm really pleasantly surprised! Enjoyed the recipes more than I thought I would and eaten far more veg than I normally do! Like the way ingredients aren't wasted - for example dinner on day 1 and 2 both use half a butternut squash. Great shopping list too, really clear and helpful.
12th Jun, 2014
Disappointed as I was really looking forward to trying out this summer diet but I, like many, cannot afford to purchase the 122 different items on the vegetarian shopping list for just over one week's meals. I would love to see bbc goodfood come up with a plan that is healthy, affordable and sustainable next summer.
12th Jun, 2014
As someone who lives on their own trying to make these as single portions is going to be a challenge :-/
13th Jun, 2014
I don't like egg, what can I replace the egg on day 1 and 2 with?
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.