BBC Good Food's Summer Diet Plan

    BBC Good Food's Summer Diet Plan

    Sign up to our free 9-day Summer Diet Plan and we'll send you nutritionally-balanced recipes and health tips to make you feel great...



    If you're having trouble signing up with the above form you can also e-mail us your name and e-mail address to and we will add you to the list.


    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 9-day plan, so don’t be shy of sending us an e-mail at


    All about BBC Good Food's Summer Diet Plan...

    A healthy diet should be balanced and followed all year round. These 9 days are designed to kick-start your healthy habits and help you to see the benefits of healthy eating quickly. The plan was written by author Jennifer Irvine and overseen and tested by BBC Good Food's cookery team and nutritionist, Kerry Torrens. 

    The 9 day plan is, in fact, made up of three smaller plans, each stage with a specific goal. Jennifer explains how the plan works and what you can expect over the 9 days:

    Day 1-3: De-bloatBloat

    ''Bloating is a common issue that can be triggered by refined carbohydrates and sugar. We've eliminated these foods and replaced with plenty of whole-grains in these three days to keep you feeling full. Yogurt will help reset the balance of good bacteria in your digestive system, making sure your food is better absorbed.

    Just as important as what you eat and drink, is how you do it. We've included cooked and soaked foods, rather than raw, to help your body adjust to a new way of eating. Drinking the recommended eight glasses of water a day will ensure that you're thoroughly hydrated.

    While you’re making this change to your diet, be kind to yourself - set aside eating time, when you can relax and focus on your food. Chew slowly and deliberately, and enjoy the wonderful flavours and textures.'' 

    Day 4-6: Glowing skinSkin

    ''Our largest organ needs proper nurturing and nourishment from within. Fatty acids (particularly omega 3), Vitamin E and Vitamin C are essential for its care and maintenance. So these days are packed with nutritious ingredients rich in these fats, such as oats, spinach, nuts, seeds, salmon and avocado.

    Antioxidants are also important for healthy skin, so we've included plenty of colourful leafy greens, sweet peas, fresh herbs, peppers and beetroot. 

    For an added antioxidant boost, drink green tea several times a day, and maintain an adequate water intake to ensure good hydration.''

    Day 7-9: Boost energy and metabolismEnergy

    ''These last three days are designed to leave you feeling refreshed, energetic and body-aware. 

    The recipes focus on stabilising and balancing your blood-sugar levels, with plenty of protein-rich snacks and by including protein at every meal. Combined with good (unsaturated and polyunsaturated) fats, this slows down the release of sugars into the blood and leaves you feeling satiated, but not overly full. 

    Magnesium and B vitamins are vital for converting foods to energy. Our recipes include eggs, spinach, lamb’s lettuce, whole grains, chickpeas, mackerel and lamb, and have been designed for their energy-giving properties, as well as for the relaxing properties associated with magnesium.

    Finally, add some physical exercise into your day to channel your extra energy and help control your weight. Walking, swimming, dancing - whatever you enjoy, exercise triggers the production of serotonin – the feel-good hormone that helps you glow even more!'' 


    Kerry Torrens

    The meal plans...

    You’ll find breakfasts to set you up for the day, convenient and speedy lunches, plus wholesome, satisfying dinners. All have been designed to provide the perfect balance of complete proteins, slow-burning carbs, vitamin- and fibre-rich vegetables and salads, while being low in salt and unrefined sugars.  

    In addition, many of the recipes for the weekday lunches rely on “upcycling” – using up leftovers to create new and delicious lunches and snacks.  We’ve also included vegetarian options for carnivores and non-meat eaters alike to enjoy, as well as suggesting twice-daily snacks to maintain your energy levels.  

    What to expect...

    Jennifer says: ''As you adjust to a new way of eating you may experience a mild headache, irritability and maybe even hunger pangs as your blood-sugar levels adjust. By the end of the nine days however, you will hopefully be feeling healthier and more energetic than you would have thought possible while eating so well!''


    When will I get my first meal plan?

    We will send you an e-mail shortly after you sign up with links to the meal plan included. If you have any problems with accessing or receiving the plan please e-mail us at


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

    A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

    All health content on 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. See our website terms and conditions for more information.



    Comments, questions and tips

    Sign in or create your My Good Food account to join the discussion.
    20th Jun, 2014
    Planning to start the diet this weekend but wondered if there is anything planned as a follow up so that I can continue after the 9 days? If not then is it recommended to just repeat the 9 day plan?
    goodfoodteam's picture
    23rd Jun, 2014
    Hi there, the e-mail you should have recieved on Friday contains lots of tips for eating a balanced diet and delicious healthy recipe ideas!Many thanks,The Good Food team
    14th Jun, 2014
    Apart from water, what else are you able to drink on the plan?
    22nd Jun, 2014
    I am going to tell you what worked for me from a European Nutritionist, I could not lose the weight after the birth of my son( I was about 40 pounds overweight). He showed all body fat is inflammation body fat and how to reduce it. I did this and lost 40 pounds in 4 months. See here
    goodfoodteam's picture
    19th Jun, 2014
    Hi there,You could have herbal teas - and chilling them is lovely. Make up a batch of red herbal tea, allow it to go cold and pop in the fridge - then just enjoy when you want to with some slices of fruit added if you wish.Many thanks,The Good Food team
    13th Jun, 2014
    Please could you make the shopping list printer friendly - it looks good but my printer doesn't like it!
    11th Jun, 2014
    Started the diet plan with my husband a week early, as our holiday is imminent. Now on day 5 and definitely feel less bloated! We have enjoyed most of the recipes - the minty pineapple smoothie this morning was surprisingly tasty.
    4th Jun, 2014
    Looking forward to getting started.
    21st May, 2014
    I followed the 4 week plan at the start of the year and lost a dress size & found new confidence! The recipes were great & I am still cooking them so I am looking forward to seeing the summer plan recipes! ;-)
    28th May, 2014
    I'm still cooking the recipes from the Healthy Eating Plan, too. I didn't stick rigidly to the meal plans. Some recipes were for substantially more than two people, so I either froze portions or ate the same dishes two or three times in a week, and there were some recipes I just didn't fancy. It was great being on a 'diet' where you eat large portions and never feel hungry. It also weaned me off very sweet foods. I did lose some weight, and it's stayed off. The meal plans didn't include desserts, so I made sugar free jellies with blueberries or frozen raspberries as a low calorie treat to round off the evening meal.


    10th Jun, 2015
    Hi please can you tell me where to buy Buckwheat from cant find it in local supermarkets or Holland and Barrett. Thanks Jane
    21st Jun, 2014
    I've just come across you 9 day kick start but as we go away in 2 days time, it's a bit late to start, will the plan still be available in a week time?
    goodfoodteam's picture
    23rd Jun, 2014
    Hi there, if you've signed up and recieved the e-mail with the links to the plan you'll be able to access it. If you haven't had the e-mail through please e-mail us at and we'll send it to you.Many thanks,The Good Food team 
    20th Jun, 2014
    Hi and thank you so far for such lovely recipes! I am on day 6 today and I have started to get back pain. It is lower back / right hip. I know this pain by heart as I always get this while detoxing. Any idea why, and how I can get rid of it?
    19th Jun, 2014
    Loving the plan! But what next? Are you going to publish some tips for how to carry on this lovely healthy feeling! I am looking ahead to my shopping for next week, some general guidelines would be great. Thank you.
    goodfoodteam's picture
    20th Jun, 2014
    Hi there,Great to hear you're loving the plan! You'll get a newsletter today with lots of tips for keeping up energy, eating a balanced diet and more healthy recipes to help you eat well all summer.Many thanks,The Good Food team 
    15th Jun, 2014
    I am allergic to apples, what can I use instead to make the muesli as it needs both apples and apple juice? I am not too worried about the coleslaw as I can just leave it out. Thanks
    goodfoodteam's picture
    16th Jun, 2014
    Hi there,Try using grated pear or carrot (might sound odd but will add a lovely sweetness) to replace the grated apple, and coconut water or carrot juice to replace the apple juice in the muesli. If using carrot, you may want to add some extra cinnamon to create a flavour similar to carrot cake.Thanks,The Good Food team
    16th Jun, 2014
    Thanks I will give it a go!
    14th Jun, 2014
    Very allergic to all kinds of shellfish. What do you suggest as a substitute for prawns?


    23rd Jun, 2014
    The reciepea are all delicious, I found it easier to order all the ingredients needed online that way I wasn't tempted to pop other things into my trolley which I often do in the supermarket..