All you need for the vegetarian January 2019 Healthy Diet Plan

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 rigorously nutritionally analysed to ensure that you're getting all the nutrients you need to look and feel fantastic.

At BBC Good Food we believe that the healthiest way of eating is focused around whole, natural foods, and our diet plans are no different. All the recipes are packed with healthy fats, lean protein and slow-release carbs, as well as minimising processed products.

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 which are especially good after 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 time frame 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 to manage hormonal and blood sugar levels, as well as optimal nutrient levels each day. You'll also achieve all five of your 5-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. 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 vegetarian 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 not vegetarian or would rather eat meat, we have a meat-eater's plan just for you.

Get the meat-eater's Healthy Diet Plan recipes.

Breakfasts

Black bean & barley cakes with poached eggs

Good source of carbs and protein for muscle recovery after exercise

Healthy, source of folate, vitamin C, iron and fibre, 2 of 5-a-day, vegetarian

There's nothing quite like the oozy yolk of a perfectly poached egg on a Sunday morning – and it's a great way to kick off your week of healthy eating. The quantities for this breakfast makes enough for two mornings – on Monday, simply repeat steps two and three, then tuck in. Barley supplies selenium, which helps to maintain skin elasticity. If you like to go for an early morning run, the carbs and protein are useful for muscle recovery, too.

Peanut butter & date oat pots

Healthy, source of calcium, vegetarian

These super easy, make-ahead breakfast pots are naturally sweetened with medjool dates and have plenty of texture from crunchy peanut butter. If you like to plan ahead, make these on Monday night so you have three quick and easy breakfasts in the bag for a speedy getaway the rest of the week.

Clementine & vanilla porridge with citrus salsa

Good source of carbs and protein for muscle recovery after exercise

Healthy, low fat, source of calcium, folate and vitamin C, 1 of 5-a-day, vegetarian

Brighten up cold and grey mornings with these colourful breakfast bowls. The oats in this zingy porridge are well known for helping to reduce cholesterol, while being sustaining.

Lunches

Sweet potato jackets with walnuts & pomegranate

Low fat, low calorie, source of calcium, folate, fibre and vitamin C, 3 of 5-a-day, gluten free, vegetarian

This filling lunch option is as flavourful as it is beautiful. Although naturally rich in sugar, sweet potatoes are a good source of beta-carotene, which we convert to vitamin A for firm and healthy skin. Pomegranates pack in vitamin C, which we need for collagen production for plump skin, and also for joints. Pomegranates are also rich in antioxidants (flavonoids and pro-anthocyanidins), which support healthy ageing.

Feta & clementine lunch bowl

Good source of carbs and protein for muscle recovery after exercise

Low calorie, source of folate, fibre and vitamin C, 3 of 5-a-day, gluten free, vegetarian

Light, bright and portable – this is a packed lunch you'll look forward to. Nuts, cheese and pulses make this a protein-rich choice that is packed with vitamin C from the citrus and peppers. This dish is a good source of folate too, which helps to keep skin healthy. It's also a good source of carbs and protein for muscle recovery.

Lentil Bolognese soup

Good source of carbs and protein for muscle recovery after exercise

Healthy, low calorie, low fat, fibre, 4 of 5-a-day, vegetarian

Warm and comforting, this filling soup packs in plenty of vegetables, along with sustaining red lentils and wholemeal pasta. It's a great balanced option to replenish after a workout, too.

Cumin roast veg with tahini dressing

Good source of carbs and protein for muscle recovery after exercise

Healthy, low calorie, source of calcium, folate, fibre, vitamin C and iron, 5 of 5-a-day, vegetarian

To get the best balance of macronutrients during the week-long meal plan, enjoy this lunch with eggs on Wednesday, then without on Friday. The root vegetables in this are a good source of nutrient-dense carbs for replenishing glycogen stores, while supplying phytonutrients and antioxidants for healthy skin. If you like to plan ahead, you can roast these on Sunday while you also roast the sweet potatoes for lunch – it will save time and energy. Carbs replenish energy stores post-exercise.

Miso beansprout rolls

Good source of carbs and protein for muscle recovery after exercise

Healthy, low calorie, source of folate, fibre, vitamin C and iron, 3 of 5-a-day, vegetarian

Give your omelette a lift with Asian-inspired flavours and textures. Miso is nutrient-rich with energising B vitamins and is fermented which means it is a source of beneficial probiotic bacteria. As this is the last lunch of the week, use up excess herbs or add a sprinkling of Chinese five spice powder to the veg if you have some in the cupboard. This dish is a good source of carbs and protein to aid recovery after exercise.

Dinners

Balsamic lentil pies with vegetable mash

Source of calcium, folate, fibre, vitamin C and iron, 3 of 5-a-day, vegetarian

The combination of lentils with rosemary, balsamic vinegar and sweet onions makes a tasty base in these cottage-style pies. This makes enough for two meals, so chill what you don't eat now for another day.

Ricotta, broccoli & lemon penne

Good source of carbs and protein for muscle recovery after exercise

3 of 5-a-day, source of calcium, folate, fibre, vitamin C and iron, vegetarian

This tasty veggie pasta dish provides three of your 5-a-day while packing in the vitamin C, which is so important for supporting the normal function of the immune system. Ricotta adds a delicious creamy texture as well as calcium.

Spicy vegetable stew with coconut

Good source of carbs and protein for muscle recovery after exercise

5 of 5-a-day, low-fat, source of folate, fibre, vitamin C and iron, gluten-free, vegetarian

Batch-cook plantains, sweet potato and peppers in a spicy bean stew, topped with cooling coconut yogurt. Keep what's left in the fridge for another evening.

Wild mushroom & ricotta rice with rosemary & thyme

Good source of carbs and protein for muscle recovery after exercise

Source of folate, fibre and iron, 3 of 5-a-day, gluten free, vegetarian

Perfect for a weekend meal, this creamy rice tastes special while being healthy into the bargain. Dried porcini mushrooms add a hit of umami flavour to your plate.

Aubergine dhal with tomato & onion raita

Good source of carbs and protein for muscle recovery after exercise

Healthy, low fat, source of calcium, folate, fibre, vitamin C and iron, 5 of 5-a-day, gluten free, vegetarian

Comforting and spicy, this dish contains anti-inflammatory turmeric while black pepper boosts the body's absorption of turmeric's active ingredient, curcumin. If you want to make this vegan, omit the yogurt from the raita and replace with the juice of a lemon. The carbs and protein are useful for replenishing glycogen stores and aiding muscle recovery after exercise.

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 you 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, which 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 – 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 full-fat 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 benefit 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 sweeter-tasting veg, like beetroot, so we can 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.