Welcome to your Winter 2023 Healthy Diet Plan

This year, we’ve joined forces with our Cook Smart campaign to bring you 27 brand-new healthy and budget-friendly recipes across our vegan, vegetarian and meat-eaters' plans, which spotlight low-cost ingredients, low-waste recipes and energy-efficient cooking methods.

Healthy Diet Plan 2023 in association with Nutracheck

Join over 400,000 people who have now signed up to receive our Healthy Diet Plans! The feedback we've received shows that you love them as much as we do. We believe we've developed the perfect formula to boost health and well-being in the most delicious way possible, using triple-tested recipes and careful nutritional analysis across the whole week.

Our latest plans serve two people for one week and bring you 27 comforting recipes that are quick, easy and practical to make, while minimising waste.

You can:

  • Choose between the meat-eaters’, vegetarian or vegan menu
  • Get a printable shopping list, so you can buy everything in one supermarket trip
  • Customise the plan to suit your lifestyle and tastes by adding snacks or swapping recipes
  • Read expert tips and receive extra inspiration to help you continue eating well once you’ve finished the plan
Meat-Eater's Plan

Try our delicious recipes such as cod and olive tagine with brown rice and 

Vegetarian Plan

We're bringing you lemon and spinach rice with feta, warm cauliflower salad and more with this year's veggie plan

Vegan Plan

Try our sweet potato toasts with curried chickpeas and discover our layered tofu pasta bake

What are the benefits of this plan?

No matter what your health or well-being goal may be – from losing excess weight, boosting energy levels or supporting your mood – our Healthy Diet Plans are a great way to get started. We've combined nutritious recipes with expert tips from our nutritionist, Kerry Torrens (MBANT), to bring you a seven-day menu that will help you to look and feel fantastic. At BBC Good Food, we believe that whole, natural foods are key to a healthy and balanced diet – and our meal plans follow these principles. All the recipes are packed with healthy fats, lean protein and slow-release carbs, as well as minimising heavily processed products. We've also included a variety of meat, vegetarian and vegan options throughout the week. The results? You can expect to...

  • Support your mood
  • Reduce your intake of 'free' sugars
  • Boost your energy levels
  • Support your digestive health
  • Lose excess weight
  • Support your immune system

Our Healthy Diet Plan recipes are bursting with protective antioxidants, minerals, vitamins and phytonutrients to lift your mood and keep you fuller for longer, helping you to feel your very best. We’ve also ensured that each day provides a balance of protein, fats and carbs to help keep blood sugar levels in check while curbing cravings.

What makes this plan budget friendly?

Along with providing nutritious recipe inspiration which caters to a variety of dietary requirements, a core focus of this year’s plan is cost, so you’ll find recipes which don’t require expensive ingredients, lots of equipment or energy draining cooking methods. We’ve also concentrated on storecupboard and freezer- friendly items, while reducing the selection of ingredients so you can buy in bulk and keep costs down. 

The secret to success is preparation and planning, which is why we suggest using the Saturday before you start the plan to shop for ingredients and do some food prep to help you through a busy week ahead. We’ve also cut down the time you’ll spend in the kitchen – the majority of recipes serve 4 or more so you’ll only need to cook once and enjoy leftovers with minimum effort for a lunch or supper on another day.

About the recipes

When you access the plan, you'll find an easy-to-follow chart showing your weekly menu. We've designed each day on the plan to deliver an optimal balance of macronutrients. You'll also achieve all five of your five-a-day (or more!) and keep within the recommended Reference Intakes (RI) for fats, protein, sugar, salt and kcals while following the latest guidance on your intake of 'free' sugars. 

This seven day plan aims to provide between 1,200 and 1,500 kcals per day which is likely to create a moderate shortfall allowing for steady, controlled weight loss where desired. However, we can pretty much guarantee you won’t feel hungry. If weight loss isn’t your goal or your lifestyle requires a higher calorie intake, you can pick and choose from our healthy snack recipes linked at the bottom of each meal plan. 

As with any lifestyle or diet change, if you have concerns or health issues, we would encourage you to check with your GP before embarking on our plans. While we recommend following the plan in order, if you want to swap or repeat days, you'll still reap all the benefits of eating whole, nourishing foods. You can read more about the nutritional benefits of each recipe, along with top tips for achieving your goals, when you sign up.

We know that diet plans can be time-consuming, so where possible we've designed our menu’s to offer leftovers to be enjoyed for lunch in order to keep cooking and preparation to a minimum. We’ve provided tips for getting ahead and attempted to keep ingredient costs down and reduce waste. 

If you have questions or comments about any of the recipes, our cookery team are keen to hear them – please send an email to goodfoodwebsite@immediate.co.uk

Top tips to support your 2023 plan...

Our winter Healthy Diet Plan is brought to you in association with Nutracheck, a trusted calorie and nutrient tracking app that supports you in achieving your health and weight loss goals. Nutracheck enables you to monitor the food and drink you consume by logging it on smartphone or tablet. To find out more, visit bbcgoodfood.com/introducing-nutracheck

For more information on how BBC Good Food (published by Immediate Media Company Limited) safeguards your information, read our privacy policy.

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 healthcare 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 healthcare provider. See our website terms and conditions for more information.