IN ASSOCIATION WITH
how to use the plan
Discover plenty of feel-good recipes that help to support mood, gut health and healthy weight loss
WHAT MAKES THE PLAN HEALTHY?
Along with providing nutritious inspiration for a variety of dietary needs, our recipes focus on ingredients that support gut health and mood.
The health of your gut plays an important role in many aspects of health and well-being, even our emotions. That’s why we’ve included lots of plant foods in our plan. The wider the range of fibre-packed plant foods you eat (ideally, 30 per week), the happier you and your gut bacteria are likely to be.
The secret to success is being organised, which is why we suggest using the Saturday before you start the plan to shop for ingredients and prep ahead of busier days. We’ve also cut down the time spent in the kitchen – the majority of recipes serve four or more, so you’ll only need to cook once and enjoy leftovers with minimum effort for lunch or dinner on another day.
HOW ARE THE PLANS DESIGNED?
Achieving the right nutrition through a healthy, balanced diet can improve your mood, support energy levels as well as help you think more clearly. Our plans are packed with colourful fruit and veg, and ensure they provide at least all of your five-a-day. Minimally processed ingredients with healthy fats, lean proteins and slow-release carbs in the form of fibre-rich wholegrains and pulses are also top of our list, plus fermented ingredients like live yogurt, cheese and olives. A combination of these is associated with better digestion, a stronger immune system and improved mindset, so you can expect to feel more energised and sharper.
Our recipes have been analysed without additional salt. Spices and herbs provide layers of flavour, but if you feel the need to season, do so in moderation.
This seven-day plan provides between 1,200 and 1,500 calories per day for a moderate shortfall, allowing for steady, controlled weight loss. If that isn’t your goal, or your lifestyle requires a higher calorie intake, you can find lots of healthy snacks at bbcgoodfood.com/healthy-snacks.
As with any lifestyle or diet change, we encourage you to speak to your GP if you have any concerns or health issues before following our plans. If you’re vegetarian, turn to page 63 to see our meat-free plan. For our vegan plan, visit bbcgoodfood.com/vegan-healthy-diet-plan.
WHAT TO EAT WHEN YOU EXERCISE
Staying active is key for overall physical and mental well-being. Find recipes that are especially useful if you follow an exercise plan – just look for the shoe symbol, above. For more information on the benefits of exercise, go to: bbcgoodfood.com/active-diet-plan.
gf tip
If you’re inspired to eat healthily for the long-term, look out for a new Healthy Diet Plan recipe in every issue of BBC Good Food, so you can feel great all year long. Find even more recipes at bbcgoodfood.com/healthy-diet-plan-extra-recipes.
Scan the QR code to access your Healthy Diet Plan, and discover shopping lists, guides and our exclusive online vegan plan.
rise and shine
Fuel up with a nutritious, filling breakfast – and to make life easier, you can prep the oat recipes ahead
Potato hash with greens
Peppers are packed with vitamin C and spinach is rich in iron, so they make a great combo with hearty potatoes. In fact, our brunch packs in three of your five-a-day.
SERVES 2 PREP 10 mins COOK 40 mins EASY V
340g baby potatoes, any larger ones halved
1 tbsp rapeseed oil
1 onion (200g), finely chopped
1 green pepper, deseeded and diced
1 tsp smoked paprika
2 tbsp tarragon leaves, chopped
160g baby spinach
2 eggs
1 Boil the potatoes for 15-20 mins until almost tender, then scoop into a bowl using a slotted spoon. Keep the water for later.
2 Meanwhile, heat the oil in a large non-stick frying pan over a medium heat and cook the onion for 5 mins, stirring frequently until starting to colour. Add the pepper and cook for 5 mins more.
Crush the cooked potatoes using a masher. Stir them into the onion and pepper, along with the paprika and tarragon. Cook for 5-10 mins, turning occasionally so they brown.
