Discover delicious and nutritious recipes for satisfying snacks and wholesome sweet treats to enjoy alongside our Summer 2017 Healthy Diet Plan.
What are the benefits of the Healthy Diet Plan?
Our 7-day Summer 2017 Healthy Diet Plan is a delicious way to feel healthier, and you can try out 14 brand-new, triple-tested, cost-conscious recipes that deliver an optimum balance of nutrients each day. Sign up to receive everything you need to follow the plan straight into your inbox, including an at-a-glance chart so you can see what's on the menu each day, a shopping list so you can buy everything you need in one trip, and all the breakfast, lunch and dinner recipes for the week. 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 while following the latest guidance on your intake of ‘free’ sugars.
We’ve based our daily menu plans on no more than 1,500 calories. For the average female, who is moderately active, this should generate a shortfall allowing for steady and controlled weight-loss. For those who find they need more energy and are happy with their weight, you can supplement our daily menu plans with our suggested healthy snacks. Find the recipes below.
If this is a new way of eating for you, our nutritional therapist, Kerry Torrens, suggests you begin by introducing some of the recipes a day or two before starting the full seven days. This will allow your digestive system time to adapt to the more fibre-rich foods we’ve included. It's worth also starting to reduce your caffeine and sugar intake in the week leading up to the diet plan, as well as refined foods such as white bread, pasta and rice. Doing so will reduce your risk of experiencing side effects, such as headaches and fatigue, in the early stages of the plan.
What to drink
Herbal teas and filtered water are your best options. If you can’t kick the caffeine, one daily cup of coffee, black or green tea isn’t the end of the world. Avoid decaffeinated versions, as most are processed with chemicals. We suggest you steer clear of alcohol for seven days, too.
Try eating leftover fruit and veg to minimise waste and save money. Nuts and seeds are also good choices, while homemade kale crisps, nut butters and veg dips will satisfy cravings. Get a sweet fix with Greek yogurt topped with unprocessed honey, dried fruit and desiccated coconut, or try raw cacao if you can’t manage without chocolate.
Our snack recipes
Berry yogurt pots
A portion of fruit with seeds or nuts and bio yogurt makes an easy yet filling morning or afternoon snack. It's ready in under five minutes and it's low-calorie, gluten-free and provides one of your five-a-day.
Almond, raisin & popcorn trail mix
Keep this in an airtight container and grab a handful when you're peckish. This snack takes less than 10 minutes to make and it's low-calorie — providing you stick to the recommended portion size.
Avocado & strawberry ices
Creamy avocado, full of healthy fat, replaces the dairy in these little frozen pots, while balsamic vinegar really brings out the flavour of the strawberries. It takes just five minutes to prep and pop in the freezer, and it's vegan, low-calorie and gluten-free, also providing vitamin C and one of your five-a-day.
Date & walnut cinnamon bites
These make tasty little mouthfuls that also work as an after-dinner treat if you have friends round. With just three ingredients, this vegan and gluten-free snack is an easy way to eat one of your five-a-day.
Iced grapes with cheddar cubes & celery
Iced grapes are a bit like eating little fruit lollies and, just like on a cheeseboard, the flavour combines really well with strong cheese and celery. We love that this simple snack idea is low-calorie, gluten-free and counts as one of your five-a-day.
Fresh orange lollies
These use whole orange, rather than just the juice, along with fresh pear — and if you don't mind a bit of texture, you can leave the skins on the pears. These vegan lollies are low-fat, low-calorie, gluten-free and rich in vitamin C. They also provide one of your five-a-day.
Basil & olive eggs
Eggs are a great, protein-rich base to make a filling snack. We've stuffed them with basil and Kalamata olives to add a flavour hit to this low-calorie, vegetarian snack.
Melon with mint & feta
Combine the flavours of watermelon, feta and mint in a refreshing summer snack. This is also a great low-calorie starter if you have friends round.
Cucumber, apple & spinach juice
This refreshing, vibrant green juice is delicious at any time of day, packed full of all-natural ingredients including cucumber, celery and lime. Enjoy it neat or dilute it with coconut water if you prefer.
Red onion with peanut butter & chilli
Raw onion may not seem like an obvious snack choice, but it has a subtle sweetness that pairs well with peanut butter, chilli and lime to create tangy, full-flavoured bites.
Please email any questions about the recipes to email@example.com and we'll do our best to help.
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.