Good Food's Healthy Diet Plan - January 2018

    Sign up for BBC Good Food's brand-new, FREE Healthy Diet Plan for January 2018 and receive the complete menu, recipes, shopping list and more.

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    Kick-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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    All about our Healthy Diet Plan for January 2018

    Over 195,000 people have now signed up for our delicious and nutritious Healthy Diet Plans — and the feedback shows that you love them as much as we do!

    With triple-testing and careful nutritional analysis, we believe we've developed the perfect formula to boost health and wellbeing in the tastiest way possible.

    Our brand-new plan serves two people for one week and brings you 16 brand-new recipes that are quick, easy, practical and minimise waste. When you sign up you'll receive an email that contains everything you need to follow the plan, with two separate links — one for the meat-eaters' menu and another for the vegetarian plan. You'll also get a printable shopping list, plus plenty of tips, tricks and additional healthy recipes to help you continue eating well once you've finished the plan.

    What are the benefits of this plan?

    Whether you're aiming to lose weight, increase your energy levels or just glow with health, our brand-new Healthy Diet plan is here to help. We've combined brand-new recipes and expert advice from our nutritional therapist, Kerry Torrens, to bring you a 7-day menu that will help you to look and feel fantastic.

    At BBC Good Food we believe that the healthiest way of eating is focused around whole, natural foods, and our diet plans are no different. All the recipes are packed with healthy fats, lean protein and slow-release carbs, as well as minimising processed products. We've also included a variety of meaty, vegetarian and vegan recipes throughout the week.

    The results? You can expect to...

    • Cut down on added sugar
    • Increase your energy levels
    • Improve your digestion
    • Lose excess weight
    • Support your immune system

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

    About the recipes

    When you sign up to the plan, you can access an at-a-glance chart to see your weekly menu. Eaten in the recommended order, each day will deliver a balance of protein, fat and carbs, helping to manage hormonal and blood sugar levels, as well as optimal nutrient levels each day. You'll also achieve all five of your five-a-day 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.

    For those who want to lose weight, the daily calorie count of 1,500 kcals is likely to create a moderate shortfall, allowing for steady and controlled weight loss. 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.

    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 achieving your goals, 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 an email to

    Discover more...

    All our FREE Healthy Diet Plans
    More health and nutrition tips
    Fitness inspiration and guides

    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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    6th Jan, 2018
    Sorry minsh13 - halloumi’s a cheese so no good fats there. Everything in moderation though ;-) But avo full of the good stuff...


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