All you need for the vegetarian Summer 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. 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 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 5 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 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 packs 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 not vegetarian or would rather include some meat, we have a separate plan just for you.

Get the Healthy Diet Plan recipes with meat.

Breakfasts

Chia & almond overnight oats with raspberries & blueberries

Vegan, healthy, source of calcium and fibre, 1 of 5-a-day

Start the day with energising, cholesterol-busting oats, while incorporating chia seeds for a dose of omega-3. We've also made the recipe vegan and dairy-free by using almond milk and yogurt. Of course, you can use cow's milk and yogurt, if you like. You'll have enough to make breakfast for two people over two days.

Sweetcorn fritters with eggs & black bean salsa

Healthy, low-fat, source of folate, fibre and vitamin C, 4 of 5-a-day

These golden, oven-baked fritters make for a hearty brunch, topped with an easy black bean salsa and a perfectly poached egg. The recipe makes enough for two to eat, with a second batch to enjoy another day. The eggs are a good source of leucine, an amino acid that helps energy production.

Crunchy oat clusters with peach & yogurt

Healthy, source of fibre

Most shop-bought granolas are very high in fat and sugar, but by making your own, you can pack it full of nutritious and satisfying ingredients. Our version is naturally sweetened with dried apricots, which do contain natural sugar, but also provide vitamins, minerals and fibre. It's also packed with seeds and nuts, and is a good source of energising carbs. The recipe is designed to feed two people across three mornings.

Lunches

Asparagus & lemon spaghetti with peas

Vegan, healthy, low-fat, low-calorie, source of folate, fibre, vitamin C and iron, 3 of 5-a-day

Asparagus is in season and richer in brain-healthy folate than broccoli. It also supplies chromium, which helps balance blood sugar levels.

Wholemeal wraps with minty pea hummus & beetroot

Good source of carbs to fuel exercise

Healthy, low-cal, source of calcium, folate, fibre, vitamin C, 3 of 5-a-day

You only need to mix flour, oil and water to make your own wraps – a healthier option than shop-bought ones, which often contain preservatives and emulsifiers. We've topped ours with a vibrant combination of pea hummus, sliced veg and crumbled feta. These are great fuel for exercise.

Fresh tomato soup with cheesy cornbread

Healthy, low-fat, low-cal, source of calcium, fibre and vitamin C, 3 of 5-a-day

This soup is packed with fresh veg, including tomatoes, a key dietary source of the antioxidant lycopene, which has been linked to cardiovascular health benefits. They are also a great source of vitamin C, potassium, folate and vitamin K, important for bone health. The bread will keep you going as a filling source of carbs.

Apple & penne slaw with walnuts

Healthy, low-fat, low-calorie, source of calcium and fibre, 3 of 5-a-day

Try this tasty twist on a waldorf salad. Serve the salad on top of the lettuce, or use the leaves as wraps to eat with your hands. The black grapes are a delicious twist and a fabulous source of protective anthocyanins, which may help promote healthy skin.

Quinoa-stuffed peppers with roast tomatoes & feta

Healthy, low-fat, low-calorie, source of calcium, folate, fibre, vitamin C and iron, 4 of 5-a-day, gluten-free

This recipe is great for using up stray veg like spinach and cherry tomatoes from the other recipes in the plan. Quinoa adds substance to this meal and is a very good source of protein, containing all nine amino acids, as well as B vitamins and the minerals magnesium and manganese, which help to promote bone health.

Dinners

Miso noodles with fried eggs

Healthy, source of folate, fibre, vitamin C and iron, 4 of 5-a-day

This dinner dish is fast, flavourful and super easy to prepare, and can be on the table in under 30 minutes. We've used wholemeal noodles to increase the fibre content, and topped with fried eggs – cook to your liking!

Caponata bake

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

Comfort food at its healthiest! Top a delicious mix of onions, aubergines, red peppers and tomatoes with thinly sliced potatoes, then finish with a sprinkling of mature cheddar – truly delicious.

Goan-style vegetable curry with kitchari

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

This coconut and tamarind-based curry is served with brown rice cooked with lentils – it's a super satisfying vegan dish. This makes enough for two meals.

Mint & basil griddled peach salad

Healthy, low-calorie, source of folate, fibre, vitamin C, 5 of 5-a-day, gluten-free

This salad is anything but boring! It's a lovely summery dish, packed with delicious ingredients, including juicy peaches, creamy avocado and hearty quinoa.

Rustic beans & spinach with garlic yogurt

Good source of carbs and protein for muscle recovery after exercise

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

Enjoy this vibrant dish of butter beans, onions, red peppers and tomatoes, finished with a dollop of garlicky yogurt.

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 – 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 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.