Good Food's Healthy Diet Plan - January 2017

    Good Food's Healthy Diet Plan - January 2017

    Start the new year with our latest Healthy Diet Plan.
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    We'll help you to maintain your healthy habits by keeping you informed of new BBC Good Food health & fitness initiatives. We’d also love your feedback once you’ve completed the 7-day plan, so don’t be shy about sending us an email at

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    And beyond...

    We'll help you to maintain your healthy habits by keeping you informed of new BBC Good Food health & fitness initiatives. We’d also love your feedback once you’ve completed the 7-day plan, so don’t be shy about sending us an email at

    All about our Healthy Diet Plan for January 2017

    Over 150,000 people can't be wrong! That's how many of you have now signed up for our nutrition-packed Healthy Diet Plans, and the feedback shows that you enjoy them as much as we do. Rigorously tested and nutritionally analysed, we believe we've developed the perfect formula to boost health and wellbeing in the most delicious way possible.

    Our latest plan serves two people for one week and brings you 15 brand-new recipes that are easy, quick, convenient and minimise waste. When you sign up you'll be sent an email from which to access the full plan, with two separate links - one for the meat-eaters' menu and another for the vegetarian plan. You'll also get a full shopping list, plus plenty of tips, tricks and additional recipes to help you carry on eating well throughout the whole year.

    What are the benefits of this plan?

    Whether your goal is to lose weight, cut back on sugar or glow with health, we're here to help, with brand-new recipes and expert advice from our nutritional therapist, Kerry Torrens. As with all our diet plans, we've stayed clear of processed foods and packed our recipes with healthy fats, lean protein and slow-release carbs, as well as a mix of vegetarian and vegan recipes throughout the week. As a result, you can expect to cut down on added sugar, lose excess pounds and increase your energy. You'll improve your digestion and give your immunity a boost too.

    Our Healthy Diet Plan recipes are bursting with protective antioxidants, minerals, vitamins and phyto-nutrients to strengthen your immunity, keep you feeling fuller for longer and boost your mood during the dreariest days of the year. All the recipes are also based on a balanced combination of protein, fats and carbs, which help manage hormones and blood sugar levels while curbing cravings.  

    About the recipes

    Our nutritious breakfasts, lunches and dinners deliver an optimum balance of nutrients and, by using the plan, you can see at a glance what to eat every day. Each day provides more than five of your five-a-day and keeps within the recommended Reference Intakes (RI) for fats, protein, sugar, salt and kcals, and follows the latest guidance on your intake of ‘free’ sugars. We suggest eating the meals on particular days for the most balanced approach, but if you want to swap or repeat days, you’ll still reap all the benefits of eating whole, unprocessed, nourishing foods.

    The recipes make enough for two people for seven days, and have been written by food writer Sara Buenfeld and analysed by nutritional therapist Kerry Torrens. You can read more about the nutritional benefits of each recipe, along with Kerry's top tips for optimum health, when you sign up!

    We understand that diet plans can be time-consuming, so we've given tips for getting ahead and attempted to keep preparation and cooking times to a minimum. We've aimed to keep ingredient costs down and reduce waste, though there may be the odd occasion where you can enjoy leftovers for another meal. If you have questions or comments about any of the recipes, our cookery team are keen to hear them - please send us an email to

    Please note, the Healthy Diet Plan newsletter is completely separate to BBC Good Food’s regular weekly newsletter.

    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

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    25th Feb, 2017
    My partner and I just did this plan for 9 days and loved it. The recipes were delicious, we loved nearly all of them and I was pleased that they were not too difficult or long drawn out to cook. I can honestly say I haven't felt better in a long time and I lost 3 pounds. Thankyou so much bbcgoodfood and please tell me WHEN IS THE NEXT PLAN COMING OUT?
    Ruth Bardsley
    9th Jan, 2017
    I have all but completed 1 day of this diet plan and whilst I chopped and changed some foods on certain days, I have to say it was great, tasty, easy and satisfying. I love the cinnamon porridge and chicken roast. Bouillon powder will also now be in my cupboard forever more. I loved the shopping list, made life very easy. Got on scales today and I have lost 4lbs with a bit of added exercise to boost! I don't usually do the diet thing, but having added too many pounds over Christmas, I was attracted to this as it is real food, healthy and allowed 3 meals a day! Thank you BBC Good Food, have now saved a load more healthy recipes to try!
    7th Jan, 2017
    Amazing diet plan! thanks for sharing.
    4th Jan, 2017
    I find it hard to believe that so many of your 'healthy' recipes are still low-fat, in spite of the research over the last ten r fifteen years. This has exposed the lies we have been told about fats and cholesterol's role in the body, and how essential sufficient fat (including animal fats) are in the diet. I so look forward to the day when you start including low-carb high-fat recipes, as well as some with no carbs for those of us who are carb-intolerant. 11 years ago I was diagnosed as diabetic and was on mediation for nearly three years, during which time my doctor put me on the LCHF diet. I lost 28 kg and completely reversed the diabetes (I have had normal glucose tolerance tests for 8 years, and my blood pressure, for which I was on medication for 43 years, has been normal to low for over 6 years. I went from a size 22 dress to a size 12-14 and have maintained this with no problems over the years (even over Christmas!) I am so grateful for this that I feel very strongly about sharing it with other who, like me, have struggled for years to lose weight, and have had many metabolic problems. Please will you, as leading (and wonderful) food gurus, include this way of eating as at least one of the possibilities? The starting reference book would be Prof Tim Noakes's 'Real Meal Revolution'. Thank so much Margaret Fourie Isle of Man
    Olivia White's picture
    Olivia White
    7th Feb, 2018
    how can i get a 7 day diet list please
    goodfoodteam's picture
    12th Feb, 2018
    Thanks for your question. You can sign up to our latest 7-day diet plan here: You can also sign up to previous plans here:
    5th Jan, 2017
    how about something for us singletons please! Its not so easy when you don't have anyone to support you when the willpower falls away.
    goodfoodteam's picture
    9th Jan, 2017
    Thanks for your suggestion. We're always looking for ways to make our offering more useful so we'll add this to the list of requests. Good luck with the plan!
    4th Jan, 2017
    We've just had the meatball and bulgur tagine - absolutely lovely. We made the recipe, quartered it and had a portion each tonight, saving the other half for another night. Can it really be 484 calories? I am not the delicate type and I was absolutely stuffed, it's a really generous portion. I know it's mostly carrots and onions and the mince is lean but I'm still amazed (and hopeful!) Super recipes. I'm not following every single meal but have planned several especially for the weekend. Thanks!
    goodfoodteam's picture
    9th Jan, 2017
    Thanks for your feedback. We're glad you enjoyed the recipe. The calorie count is per serving so yes it really is! All our recipes are analysed by a nutritionist so we know the figures represent what's really in the food. We hope you continue to enjoy the recipes.
    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.