Winter Healthy Diet Plan 2021

Good Food’s Healthy Diet Plan – January 2021

It's that time again! Sign up for BBC Good Food’s monthly Health Edit and receive your FREE Healthy Diet Plan for January 2021 with the complete menu, recipes, shopping list, healthy tips and more.

Our Winter Healthy Diet Plan is here.

Sign up to our monthly Health Edit Newsletter & receive your FREE Winter 2021 Healthy Diet Plan!

Get the best of BBC Good Food’s health and lifestyle content, including nutritious recipes, lifestyle tips and the latest food and wellness trends when you sign-up to our Health Edit newsletter. Every month, our health editor curates a special collection of seasonal health content to help you feel your best. Whether you’re a healthy eating expert or just a little health-curious, we’ve got something for you…


When you provide your email address and click ‘submit’, you consent to us processing your personal data as outlined in the privacy statement below. Please note If you are a current subscriber to the Health Edit, you will have received your FREE Winter 2021 Healthy Diet Plan by email on 31 December 2020.

When you sign up to our monthly Health Edit newsletter, you’ll receive our FREE Winter 2021 Healthy Diet Plan by email. We’ll help you to maintain your healthy habits by keeping you informed of new BBC Good Food health and fitness initiatives, updates and promotions from BBC Good Food (published by Immediate Media Company Limited). Your information will be used in accordance with our privacy policy. We’d also love your feedback once you’ve completed the seven-day plan, so don’t be shy about sending us an email at You can unsubscribe at any time.

For more information on how BBC Good Food (published by Immediate Media Company Limited) safeguards your information, read our privacy policy.

Goan-style vegetarian curry in a bowl

All about our Healthy Diet Plan for Winter 2021

Join over 390,000 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 24 comforting 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’, vegetarian or vegan menu 
  • 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

What are the benefits of this plan?

This year we wanted to highlight the vital role that diet plays in how you feel, which is why we’ve made an extra effort to ensure that this year’s plan includes plenty of foods that will not only support you in feeling your best physically, but mentally too. We’ve designed your menus to include some of your favourite comforting foods such as warming oats, pasta and even pancakes – using recipes that just so happen to make them super healthy too. So, whether you’re aiming to lose weight, increase your energy levels or support your mental wellbeing, our winter 2021 Healthy Diet Plan is here to help. Discover seven days of tasty recipes that have all been triple-tested and nutritionally analysed to ensure you’ll get the nutrients you need to look and feel fantastic. You can expect to…

  • Support your mood
  • Reduce your intake of ‘free’ sugars
  • Boost your energy levels
  • Support your digestive health
  • Lose excess weight
  • Support your immune system
Banana oat pancakes with berries

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 of 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 calories 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 need a little more or 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. You can read more about the nutritional benefits of each recipe, along with top tips for achieving your goals, when you sign up.

We know that diet plans can be time-consuming, so where possible we’ve designed our menu’s to offer leftovers to be enjoyed for lunch the next day in order to keep cooking and preparation to a minimum. We’ve provided tips for getting ahead and attempted to keep ingredient costs down and reduce waste. If you have questions or comments about any of the recipes, our cookery team are keen to hear them – please send an email to

Prawn harissa spaghetti

Discover more

Join our Healthy Diet Plan Facebook community
All our healthy recipe collections
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. 

For more information on how BBC Good Food (published by Immediate Media Company Limited) safeguards your information, read our privacy policy.


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.