All you need for the January 2020 Healthy Diet Plan
Everything you need to follow the January 2020 Healthy Diet Plan. Find the menu chart, all the recipes for the week, handy shopping lists and more.
Welcome to BBC Good Food's Healthy Diet Plan for January 2020! This page contains everything you need for the whole week. Scroll down or click the links below to get started. Looking for the vegetarian plan? We have a separate page just for you.
1. How to use the plan
2. Your shopping list for the week
3. Your menu chart for the week
4. The recipes for the plan
5. How to customise the plan – snacks and extra recipes
Whether you're aiming to lose weight, increase your energy levels or just glow with health, our brand-new Healthy Diet Plan is here to help. Discover seven days of brand-new recipes that have all been triple-tested and nutritionally analysed to ensure you'll get all the nutrients you need to look and feel fantastic.
At BBC Good Food, we believe that the healthiest way of eating is to focus on whole, natural foods, and our diet plans are no different. All of the recipes are packed with healthy fats, lean proteins and slow-release carbs, plus we've avoided using processed products where possible. We've also included a variety of meaty, vegetarian and vegan recipes throughout the week.
The results? You can expect to cut down on added sugar, increase your energy levels, improve your digestion, lose excess weight and support your immune system.
For this plan, we've highlighted recipes that are especially good to enjoy post-exercise. For resistance training, protein is key for muscle repair, and for cardio and endurance training, you'll need some energising carbs to replenish glycogen stores, as well as protein. We've also included some natural anti-inflammatory ingredients, such as turmeric, in our recipes to help ease tired joints and muscles. Muscles are most receptive in the 30-minute window following exercise, so eat in this timeframe if you can. Remember to drink plenty of hydrating fluids and, if necessary, include a small amount of sodium to replace any lost through perspiration.
1. How to use the plan
Use the chart below to see your weekly menu at a glance. Eaten in this order, each day will deliver a balance of protein, fat and carbs, helping you to manage hormonal and blood sugar levels, as well as optimal nutrient levels each day. 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. 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.
If this is a new way of eating for you, our registered nutritionist, 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. To help you supercharge your results, read Kerry's six tips to make the most of the plan.
2. Your shopping list for the week
To help you get organised, we've designed a handy shopping list so you can buy everything you need in one shop – just remember to check the packets for sell-by dates to make sure they'll last until the end of the week.
Download the printable shopping list.
3. Your menu chart for the week
4. The recipes for the plan
Our plan covers breakfast, lunch and dinner and serves two people for seven days (sometimes with leftovers for another day on the plan), although the recipes can be easily scaled up or down. If you're vegetarian or would rather eat less meat, we have a vegetarian plan just for you.
Get the vegetarian Healthy Diet Plan recipes.
Breakfasts
Staffordshire oatcakes with mushrooms
Vegetarian, vegan, healthy, folate, fibre, iron, 2 of 5-a-day
These oatcakes have a delicious savoury filling of mushrooms, tomatoes, tahini and seeds, and account for two of your daily portions of veg. Get ahead later in the week by making two lots of oatcakes in one go (you can chill or freeze two). The filling should be made fresh each time.
Good source of carbs and protein for muscle recovery after exercise
Vegetarian, vegan, fibre, 1 of 5-a-day, gluten-free
This recipe makes enough muesli for three mornings, so you have an easy, speedy breakfast during the week. Zinc-rich pumpkin seeds help to support cognitive function, while nuts are a good plant source of protein. We used hazelnut milk fortified with calcium and vitamins D and B12. If you're not vegan, you can use whole cow's milk.
Good source of carbs and protein for muscle recovery after exercise
Vegetarian, vegan, healthy, calcium, vitamin C, fibre, 1 of 5-a-day, gluten-free
Oats and flax help reduce cholesterol levels and are great fuel for exercise. Their nutrients are more digestible when milled and soaked. We've also used almond milk fortified with calcium, along with vitamins D and B12.
Lunches
Good source of carbs and protein for muscle recovery after exercise
Vegetarian, vegan, healthy, low fat, low cal, fibre, vitamin C, 4 of 5-a-day, gluten-free
This Jamaican-inspired bowl will fuel your afternoon exercise. Traditionally made with coconut milk, we've swapped it for coconut yogurt to reduce the saturated fat.
Good source of carbs and protein for muscle recovery after exercise
Vegetarian, vegan, healthy, low cal, folate, fibre, iron, 3 of 5-a-day, gluten-free
If you are planning an exercise session in the afternoon, the slow-release carbs in this sushi bowl will power you on. Avocado is rich in monounsaturated fatty acids, which can help reduce inflammation. Ginger soothes the stomach and may help ease joint pain.
Black bean tortilla with salsa
Good source of carbs and protein for muscle recovery after exercise
Vegetarian, healthy, low cal, folate, fibre, vitamin C, iron, 3 of 5-a-day, gluten-free
Here's a great post-exercise meal supplying carbs to replenish glycogen and protein for muscle repair. Eggs are good for the brain as they support the building blocks to enhance short-term memory. They also contain carotenoids and selenium for healthy skin.
Leek, tomato & barley risotto with pan-cooked cod
Good source of carbs and protein for muscle recovery after exercise
Healthy, low cal, calcium, folate, fibre, vitamin C, 2 of 5-a-day
Using a can of barley makes this a great shortcut risotto. Barley supplies selenium, which helps maintain skin elasticity. The carbs and protein are useful for post-exercise muscle recovery, too.
Dinners
Healthy, folate, fibre, vitamin C, 3 of 5-a-day
Get on with other things while you leave this all-in-one supper to cook in the oven. Onions as well as other members of the allium family, like leeks, are fantastic, not just for packing in flavour, but also gut-friendly fibres that aid digestion by promoting the growth of beneficial gut bacteria.
Good source of carbs and protein for muscle recovery after exercise
Vegetarian, vegan, healthy, low cal, calcium, folate, fibre, iron, vitamin C, 4 of 5-a-day, gluten-free
Potatoes are a valuable source of vitamins C, B6 and potassium, although unlike sweet potatoes, they don't count towards your five-a-day. With plenty of carbs, these pies help replenish glycogen stores after tough exercise, too.
Lemon dressed salmon with leek & broad bean purée
Healthy, calcium, folate, vitamin C, iron, omega-3, 3 of 5-a-day, gluten-free
This quick supper is a simple way to add high-protein, oily fish to your diet, along with spinach, an important source of vitamin K that helps maintain bone health.
Parmesan pork with tomato & olive spaghetti
Healthy, calcium, fibre, vitamin C, iron, 3 of 5-a-day
Benefit from micronutrients including iron, zinc and selenium, which are contained in lean pork. This delicious dinner packs in three of your five-a-day and takes just 40 minutes to prepare.
Lebanese-style meatballs with mujadera
Healthy, low cal, fibre, iron, 3 of 5-a-day, gluten-free
A traditional Middle Eastern dish, mujadara is made with rice, lentils and onions, making it a healthy base for lamb and salad. For a twist on our version, use beef mince in place of the lamb. Spices such as cumin are thought to reduce inflammation and protect the cardiovascular system, while wholegrain rice and lentils are good sources of fibre.
5. How to customise the plan
Everyone has different needs and lifestyle requirements, which is why our plans are easy to adapt. If you find you are hungry or would like to increase the daily calories, try adding our healthier snacks and sweet treat suggestions. These recipes are all based around whole foods and keep the processed ingredients to a minimum.
If you want to mix up the menu so you can follow the plan in the longer term or you don't like a particular dish on the menu, you can swap it for one of our extra Healthy Diet Plan dishes that all follow the same nutritional guidelines as the recipes in this plan. Please bear in mind that adding snacks or swapping recipes will alter the overall calories and recommended daily intakes for the day.
About the Healthy Diet Plan
Still hungry?
The calories you need on a daily basis vary depending on your age, height, weight, sex and activity levels. There are numerous calculators you can use online to determine your optimum calorie intake but 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 are hungry on the plan, require a higher calorie intake or are happy with their weight, take a look at our healthier snacks and sweet treat ideas. 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.
A note on fat
Fat is in most of the foods we eat – meat, fish, nuts, seeds and grains as well as dairy and eggs. Obtaining fat from these whole foods is a healthier way of getting this essential macronutrient. We need fat for healthy skin, to boost our mood and improve concentration, as well as for a well-functioning immune system. Our recipes include full-fat rather than processed low-fat ingredients, like yogurt, and extra virgin cold-pressed oils rather than refined ones. That’s because all fats are not equal – we should avoid processed, refined fats and oils and limit (but not exclude) our intake of the saturated variety.
A note on dairy
We've used whole milk and whole bio yogurt in our recipes. These contain around 4% fat, and because of this, are richer in essential fat-soluble vitamins A, D, E and K. If you prefer the taste of semi-skimmed milk and reduced-fat yogurt or you've been advised to reduce your sat fat intake, you can swap for these. You'll still reap the benefits from the calcium and protein that dairy contains, but be aware that the fat-soluble vitamins will be reduced.
A note on sugar
We’ve used naturally sweet ingredients like fruit, dried fruit and certain vegetables (such as broccoli) to slash the amount of added ‘free’ sugars in our recipes.
Please email any questions about the recipes to goodfoodwebsite@immediate.co.uk and we'll do our best to help.
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.
