Good Food’s Healthy Diet Plan – January 2020

    Sign up for BBC Good Food’s brand-new FREE Healthy Diet Plan for January 2020 and receive the complete menu, recipes, shopping list and more.

    Our all-new January Healthy Diet Plan is here.
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    Cheesy aubergine with spaghetti

    All about our Healthy Diet Plan for January 2020

    Join over 303,000 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 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 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 supermarket trip
    • Customise the plan to suit your lifestyle and tastes by adding snacks or swapping recipes
    • Read expert tips and extra inspiration to help you continue eating well once you’ve finished the plan

    Muesli in a bowl with milk

    What are the benefits of this plan?

    No matter what your health or wellbeing goal may be – from losing excess weight, boosting energy levels or cutting back on excess sugar – our Healthy Diet Plans are a great way to get started. We've combined brand-new, 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 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...

    • 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 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.

    Sesame and ginger sushi bowls

    About the recipes

    When you sign up to the plan, you can access an easy-to-follow chart to see 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.

    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 (MBANT) 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 know 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

    Meatballs with rice and salad

    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.
    15th Jan, 2020
    I'm signed up already, is there any way to get to the 'Healthy Diet Plan' except through the original e-mail? Also I was signed up to earlier plans, and kept the links but they no longer work, have I got to sign up to them again if I still want to access those recipes ?
    Sarah Lienard_GF
    16th Jan, 2020
    Hi there, if you email the team at they'll be able to help you with this!
    Kaitlyn Purser's picture
    Kaitlyn Purser
    17th Jan, 2020
    Does anybody recommend a high skill recipe that can be used to get a distinction at GCSE level?
    10th Jan, 2020
    I am a good food subscriber and enjoy the magazine very much. However I am a recovering alcoholic and will not and can not cook with any alcohol and do not wish to use non alcoholic versions in the house. Please could your recipes that include alcohol (or at least some of them) advise an alternative. There are many people also with health issue or cultural beliefs that may wish this to. Many thanks
    Sarah Lienard_GF
    16th Jan, 2020
    Hi there, thanks for your question. The Healthy Diet Plan recipes do not use alcohol so these should be suitable. Good Food have a wide range of recipes and the majority of these don't use alcohol. I've passed your comment onto the cookery team and we will certainly look at giving alternatives where possible.
    Michelle Di Marzio's picture
    Michelle Di Marzio
    4th Feb, 2020
    I would also like to add that it would be a nice idea for alternatives for the nuts in recipes too :) Pistachios and cashews seem to feature in a fair few recipes, (as well as being suggested as a snack) both of which I'm allergic to. I usually substitute with other ingredients myself, but recommended alternatives would be handy.
    2nd Jan, 2020
    I would like to try the January Healthy Diet Plan. My husband is a meat eater and I am vegetarian - will I be able to access both plans? Jean
    Sarah Lienard_GF
    3rd Jan, 2020
    Hi Jean, yes you will – when you sign up you will receive an email that contains links through to both plans, so you will be able to access them. Hope that helps!
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