Healthy Diet Plan - snacks and drinks

If you're trying our 7-day Healthy Diet Plan in 2016 here are some healthy snack and drink suggestions that won't undo all your hard work...

Healthy Diet Plan

Getting started...

To get the most from our plan, it's worth making small, gradual changes the week before. This will prepare your body for the shift to eating less sugar and more whole, unprocessed foods. Add a few extra plant-based recipes to your weekly menu and start to reduce your caffeine and sugar intake, as well as refined foods such as white bread, pasta and rice. Doing so will reduce your risk of experiencing side effects, such as headaches and fatigue, in the early stages of the plan.

A note on prepping pulses...

We use canned beans and pulses, preparing from dried is even better, if you have time. To do this, soak them in water overnight and allow a slightly longer cooking time. Alternatively, you can use fresh rather than canned ingredients. As an example, use the same weight fresh to canned tomatoes and top up with a little extra water.

What are the benefits of the Healthy Diet Plan?

As with all of our diet plans, we keep clear of processed foods and pack our recipes with healthy fats, lean protein and slow-release carbs. Each day comes in at approximately 1,500kcal and delivers more than five of your five-a-day. As a result you can expect to cut back on added sugar, lose excess pounds, increase energy, stabilise moods, improve digestion and boost your immunity.

Suggested snacks...

Try eating leftover fruit and veg to minimise waste and save money. Nuts and seeds are also 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 daily cup of coffee, black or green tea isn’t the end of the world. Avoid decaffeinated versions, as most are processed with chemicals. We suggest you steer clear of alcohol for seven days too.
 

A note on healthy fats...

Our plan includes healthy, unsaturated fats from oily fish, avocados, nuts and seeds, as well as saturated fats from 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 because of its high smoke point. Save your more delicate oils, like virgin olive, walnut and hemp, for drizzles and dressings.

Please email 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

Sign in or create your My Good Food account to join the discussion.
Be the first to comment...We'd love to hear how you got on with this recipe. Did you like it? Would you recommend others give it a try?
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
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.