Welcome to your Summer 2023 Healthy Diet Plan

This summer, we bring you 29 nourishing recipes that help support mood, gut health and healthy weight loss. With a focus on fibre, wholegrains and colourful fruit and vegetables, you're guaranteed to feel your best.

Healthy Diet Plan Summer 2023

Join over 400,000 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 plans serve two people for one week and bring you 29 feel-good recipes that are quick, easy and practical to make.

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 receive extra inspiration to help you continue eating well once you’ve finished the plan
Salmon niçoise salad with egg, potatoes and green beans
Meat and fish plan

Try our delicious recipes, such as fresh salmon niçoise and turkey chilli

Egg-fried noodles with beansprouts, peppers and mushrooms
Vegetarian Plan

We're bringing you egg-fried noodles with beansprouts, halloumi pasta, and lots more

Chickpea coconut and broccoli stew in a casserole dish
Vegan plan

Enjoy chickpea, coconut & broccoli stew, mushroom tacos and vegan burrito bowls

What are the benefits of this plan?

No matter what your health or well-being goal may be – from losing excess weight, boosting energy levels or supporting your mood – our Healthy Diet Plans are a great way to get started. We've combined 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 meal plans follow these principles. All the recipes are packed with healthy fats, lean protein and slow-release carbs, as well as minimising heavily processed products. We've also included a variety of meat, vegetarian and vegan options throughout the week. The results? 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

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 to 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.

Why is this plan good for me?

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 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.

The secret to success is preparation and planning, which is why we suggest using the Saturday before you start the plan to shop for ingredients and do some food prep to help you through a busy week ahead. We’ve also cut down the time you’ll spend in the kitchen – the majority of recipes serve 4 or more, so you’ll only need to cook once for a lunch or supper on another day.

Burrito bowl with chipotle black beans

About the recipes

When you access the plan, you'll find an easy-to-follow chart showing 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. 

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 snack inspiration. 

As with any lifestyle or diet change, if you have 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 menus to offer leftovers to be enjoyed for lunch 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 too. 

If you have questions or comments about any of the recipes, our cookery team are keen to hear them – please send an email to goodfoodwebsite@immediate.co.uk

Chicken koftas with hummus

Top tips to support your 2023 plan...

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All health content on bbcgoodfood.com 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.