7-day Summer Diet Plan - recipes

Get ahead...

- Soak/activate the buckwheat, ready to make the granola for Sunday and the week ahead.

- Make and store the Summer pistou for lunch on Monday and Wednesday.

- Soak/activate the quinoa for breakfast on Monday and Wednesday.

Activating your grains...

Activating grains, nuts, seeds and pulses makes them easier to digest and ensures that you get maximum nutrition from them.

To do this, place them in a glass or ceramic bowl with double the volume of cold, filtered water.

Cover and leave at room temperature for eight hours or overnight, then drain and rinse before use. Activated grains will keep for up to three days in the fridge, just rinse again before using.

The recipes...

Please read the tips at the end of recipes for vegetarian swaps. The plan provides enough food for two people for seven days.

You can download a printable shopping list for the 7-day Summer Diet Plan. We haven't inluded any ingredients listed as 'optional' in the recipes and we recommend doing a second shop of fresh ingredients to be delivered ready for day five, just to make sure nothing goes off.

7-day Summer Diet Plan shopping list
Vegetarian 7-day Summer Diet Plan shopping list

For snack suggestions, ways to hydrate and more tips read our guide for making the most of the plan.

Breakfasts

Date & buckwheat granola with pecans & seeds
Why it works...
Sweetened with dates and packed with mineral-rich nuts, seeds and buckwheat, our granola will boost your energy for the day ahead. Soaking the nuts and seeds before use eliminates enzyme inhibitors, which reduce your absorption of beneficial nutrients. To keep that lovely crunchiness, spread the soaked nuts and seeds on a baking tray and place in the oven at the lowest possible temperature for 10-20 minutes before you add to the granola mix.

Wholewheat flatbreads with beans & poached egg
Why it works...
Fibre-full and protein-packed, this breakfast will keep you satisfied throughout the morning. Baking your own flatbread takes just minutes, and helps you to avoid unnecessary preservatives and manage your salt intake. Haricot beans are easier to digest than other beans - just be sure to drain and rinse thoroughly before use.

Coconut quinoa & chia porridge
Why it works...
Coconut helps manage cravings by balancing your blood sugar. It’s a gut-friendly option and supports immunity thanks to a special type of fat called lauric acid. We’ve used chia seeds, which are one of the best plant sources of omega-3, and by combining them with quinoa this nutritious porridge packs a protein punch too.

Lunches

Barley couscous & prawn tabbouleh
Why it works...
Shellfish such as prawns are one of the richest food sources of zinc and selenium - both key for our immunity and in helping to reduce free radical damage. Nectarines add a fresh, sweetness to this dish and they’re packed with beta-carotene, which is great for skin.

Summer pistou
Why it works...
A great way to top up your five-a-day, this fresh-tasting pistou is packed with seasonal vegetables. We’ve included green veggies because they provide the widest variety of energising nutrients. The other nutrition powerhouse in this recipe is basil, as it's packed with protective antioxidants.

Herb pancake wraps with goat’s cheese
Why it works...
Our herb pancake is full of flavour and much better for you than a soggy sandwich. Eggs are nutrient-dense and a perfect protein source, so they make a great addition to your eating plan. They’re also one of the few food sources of vitamin D and being rich in choline they’re great brain food too!

Peanut houmous with fruit & veg sticks
Why it works...
This is a clever take on houmous. By adding peanuts we’ve roughly doubled the amount of protein in this popular lunchtime option – meaning you’ll stay fuller for longer. Packed with vitamins, minerals and fibre, this recipe is good for the heart, stabilises blood sugar levels and will set you up for the afternoon.

Asparagus & lentil salad with cranberries & crumbled feta
Why it works...
Asparagus is rich in energising B vitamins, including heart-friendly folate. When choosing the dried fruit for this recipe, check the label and opt for those sweetened with natural juice (such as apple juice) rather than sugar and avoid any preserved with sulphur dioxide. Ideally, soak the lentils in water for 12 hours before cooking. This helps remove naturally occurring phytates - compounds that hamper our absorption of beneficial minerals.

Dinners

Herby lamb fillet with caponata
Why it works...
Red meat is full of protein and is rich in beneficial nutrients such as iron and vitamin B12. These nutrients are easier to absorb from animal foods so if you’ve been under the weather, or have a poor digestive system, don’t forget to include some red meat in your diet.

Spicy vegetable pilau with cucumber raita
Why it works...
Herbs and spices each offer their own nutritional benefits, however turmeric, the traditional curry spice, has to be the king of them all. Known for its health properties, curcumin (the active compound in turmeric) has anti-inflammatory properties, helps support detoxification and is anti-viral. We’ve swapped rice for freekeh in our pilau as it’s richer in protein and a good source of valuable minerals including immune-friendly selenium.

Roast chicken with sweet potato gremolata salad
Why it works...
Poultry contains the B group of vitamins, which are important for energy production, red blood cell formation and to support the nervous system. The darker meat is especially rich in zinc and iron, making it a great choice for boosting your immune system. Sweet potatoes are a fabulous source of easily digested carotenoids, protective compounds that are great for the skin and help the lining of the gut to regenerate.

Veggie meatballs with tomato courgetti
Why it works...
Traditional pasta can be heavy on your digestion and result in bloating and discomfort so opt instead for string veggies like our courgette spaghetti. Topping up your five-a-day, veggie noodles like this make an altogether lighter option yet are nutritionally-rich.

Chicken & avocado salad with blueberry balsamic dressing
Why it works...
Berries are a great addition to your diet, packed with polyphenols they protect against age-related, degenerative conditions and boost your immunity. Packed with healthy mono-unsaturated fats and vitamin E, avocadoes help maintain skin suppleness.

Lemon pollock with sweet potato chips & broccoli mash
Why it works...
A lean, white fish with a mild flavour, pollock goes brilliantly with the zesty broccoli mash and sweet potato chips. Broccoli makes a smart alternative to minted peas – it’s a great detoxifier, stimulates the liver and is known for its anti-inflammatory and anti-cancer benefits.

Wild salmon with corn & pepper salsa salad
Why it works...
Oily fish, such as salmon, trout and mackerel, are the best sources of omega-3 oils. This essential fat is especially nourishing for your skin and nervous system, and key for a healthy hormonal balance.

Now read our snack suggestions, ways to hydrate and more tips for the plan.

Please e-mail any questions about the recipes to goodfoodwebsite@bbc.com and we'll do our best to help.

All health content from BBC Good Food 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 health care 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 health care provider.