Good Food’s Healthy Diet Plan – January 2019

    Sign up for BBC Good Food’s brand-new FREE Healthy Diet Plan for January 2019 and receive the complete menu, recipes, shopping list and more.

    Logo for BBC Good Food's January 2019 Healthy Diet Plan

    Our brand-new January Healthy Diet Plan is here.
    Sign up for free today!


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    Black bean and barley cakes with a poached egg

    All about our Healthy Diet Plan for January 2019

    Over 241,000 people have now signed up for our 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 most delicious way possible.

    Our latest plan serves two people for one week and brings you 19 brand-new recipes that are quick, easy, practical and minimise waste. When you sign up, you'll receive an email that will give you access to everything you need to follow the plan. You can:

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

    Turkey, clementine and lentil salad in a lunchbox

    What are the benefits of this plan?

    Whether you’re aiming to lose weight, increase your energy levels or just glow with health, our Healthy Diet Plans are here to help. We’ve combined new 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 the healthiest eating is focused around whole, natural foods – and our diet plans follow these principles. 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 meat and vegetarian options 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 phytonutrients to lift your mood and keep you fuller for longer, helping you 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.

    Roast sweet potato with slaw and pomegranate seeds

    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 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.

    Our plans provide no more than 1,500 kcals per day and include room to pick and choose from our healthy snack recipes if you like, or if your lifestyle requires a higher calorie intake. For those who want to lose weight, our plan is likely to create a moderate shortfall of daily calories, allowing for steady and controlled weight loss. However, as with any lifestyle or diet change, if you have any 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.

    The recipes make enough for two people for seven days, and have been written by food writer Sara Buenfeld and analysed by nutritionist 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, although 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

    A bowl of Bolognese pasta soup with Parmesan

    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 from BBC Good Food’s regular weekly newsletter.

    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 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.

    Comments, questions and tips

    Sign in or create your My Good Food account to join the discussion.
    zubair moham's picture
    zubair moham
    27th Sep, 2019
    This article really helps me to stay healthy, food diet plan is great, I’m so grateful that i have found this that keeps me fit ( )and healthy for ever. :)
    26th Jan, 2019
    Looking for recipes to low colestrol my husband has high blood pressure just found out
    14th Jan, 2019
    My husband and I completed the seven days on Saturday - he lost 7lbs and I lost 5lbs! We found the recipes better than some of the previous plans.
    14th Jan, 2019
    I went to ALDI with the 'shopping list' for the healthy eating plan and was disapointed that many of the ingredients were not available.
    NolaHamlon07's picture
    10th Jan, 2019
    i've also signed up to the heathy plan but i cannot see any where to plan my diet
    7th Jan, 2019
    Ive already signed up for the diet plan but cannot see how to access this even though I have signed in to the website.
    31st Jan, 2019
    me neither, very frustrating
    Stephanie Wilson's picture
    Stephanie Wilson
    4th Jan, 2019
    This is great but I do find it frustrating that the recipes don't print out easily - I can't see on my phone when I'm cooking. Is there a way to make this easier please? Thank you
    Dorothy Hall's picture
    Dorothy Hall
    4th Mar, 2019
    I am partially sighted and find your print too small. How can I make the print bigger without losing part of the text.
    goodfoodteam's picture
    7th Mar, 2019
    Thanks for your question. This varies a bit depending on your computer. We'd suggest searching for 'Display settings' on the computer and there should be an option to increase text size to 125 or 150%. Let us know if this doesn't work.
    Everita Krūma Mudele
    27th Jan, 2019
    Would it be ok to mix this plan with red tea? Basically, could detox tea improve results even more? I'm thinking about buying the tea but I need normal food too, so I'm trying to find a diet plan that goes together. That tea is here-
    goodfoodteam's picture
    30th Jan, 2019
    Thanks for your question. Unfortunately we are unable to give individual health advice. Our diet plans are healthy, balanced programmes comprising nutritious foods which we suggest are combined with regular exercise and a healthy lifestyle.
    Lancashirelass's picture
    24th Jan, 2019
    Hello I think this is an excellent idea. Please could I ask if it would be suitable for a person with Type 2 diabetes. Thank you
    goodfoodteam's picture
    26th Jan, 2019
    Thanks for your question. Unfortunately we can’t give individual health advice. However, people with diabetes are typically advised to eat a healthy, balanced diet which should be low in saturated fat, high in fibre and include a variety of fruits and vegetables. Our healthy diet plans meet these objectives. For food related advice and guidance please visit and should you have any further concerns speak to your GP or dietician.
    2nd Jan, 2019
    I had an accident last year and I am in a wheelchair. How can I stay fit and do accercises?
    goodfoodteam's picture
    2nd Jan, 2019
    Thanks for your question. Our website is dedicated to food and nutrition so unfortunately we can't give specific exercise advice. However, the NHS website is a good place to find suggestions and resources: We hope you find some useful information here.
    Raney Brown's picture
    Raney Brown
    2nd Jan, 2019
    do you have any particular recipes for people who are nickel intolerant? My health has improved since I started avoiding nickel (no more psoriasis and no more diarrhea) but it has excluded so many vegetables from my diet! I am stuck!!
    goodfoodteam's picture
    2nd Jan, 2019
    Thanks for your question. Unfortunately we can't give individual health advice but we do offer a wide range of healthy recipes, some of which will be suitable for your needs. You will need to check each recipe but there are lots to choose from here: We hope you find some suitable ones that you like.
    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.