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Achieve your goals and feel great
Welcome back to the Healthy Diet Plan – our twice-yearly healthy eating reset. Our nutrition and cookery experts have chosen their favourite recipes to help you reach your healthy eating targets, building an easy-to-follow plan that meets all your nutritional needs.
HOW TO USE THE PLAN
Use the table opposite as a day-by-day guide to a healthy breakfast, lunch and dinner. We’ve included at least five portions of fruit and veg every day, plus your recommended servings of oily fish and wholegrains. Following the plan will also ensure you achieve the right amounts of healthy fats, protein and low-GI carbs, while avoiding processed foods and free sugars. All in all, you should finish the week feeling more energetic, with fewer cravings and digestive issues.
Our recipes are calorie-counted, and add up to a modest shortfall against your recommended daily intake. This will encourage steady, controlled weight loss for most people. If you’re not interested in losing weight or find yourself hungry, eat one or two healthy snacks each day (scan the QR code below). As with any diet or lifestyle change, speak to your GP about any concerns or health issues before following the plan.
See opposite for a vegetarian plan, or find the vegan version plus shopping list at
goodfood.com/healthy-diet-plan.
Scan the code for snack ideas
balanced breakfasts
Start your day the right way with these speedy, nutritious recipes
Homemade muesli with oats, dates & berries
FIBRE
SERVES 4 PREP 5 mins COOK 2 mins EASY V
Tip 100g rolled oats into a frying pan and toast gently, stirring often. Add 12 pecans, broken into pieces, and 2 tbsp sunflower seeds. Warm everything briefly, then tip into a large bowl and toss to cool quickly. Add 6 pitted medjool dates, snipped into pieces, and 25g high-fibre puffed wheat. Mix well to thoroughly combine. Serve topped with 600g bio yogurt, 300g mixed berries (such as raspberries and blueberries) and a sprinkling of cinnamon, if you like. The muesli will keep in an airtight container for up to a week.
GOOD TO KNOW healthy • calcium •folate • fibre • vit c • 1 of 5-a-day
PER SERVING 478 kcals • fat 23g • saturates 5g • carbs 46g • sugars 24g
•
fibre 7g • protein 17g • salt 0.3g
tip
Oats are a complex carbohydrate and provide a slowrelease energy that doesn’t spike your blood sugar levels and will keep you feeling full until lunch.
Peach & orange yogurt pots with ginger oats
Try these breakfast pots with fruit, bio yogurt and oats for a fuss-free start to the day.
CALCIUM
MAKES 4 PREP 10 mins COOK 7 mins EASY V
4 peaches or nectarines, stoned and diced
1 orange, juiced and zested
120g porridge oats
25g pine nuts
1 tsp each ground ginger and ground cinnamon
2 tbsp sultanas
4 x 150g pots bio yogurt
1 Put the peaches and orange juice in a small pan. Cover with a lid and cook gently for 3-5 mins, depending on their ripeness, until softened. Set aside to cool.
2 Tip the oats and pine nuts into a pan and heat gently, stirring frequently, until starting to toast. Turn off the heat. Add the spices, orange zest and sultanas.
3 Spoon the peaches and juices into four tumblers and top with the yogurt. Cover and chill until needed. Keep the oat mixture in an airtight container. The peaches, yogurt and oat mixture will keep for three days in the fridge. When ready to serve, top the peaches and yogurt with the oat mixture.
GOODTOKNOW healthy • calcium • vitc• 1 of 5-a-day
PER SERVING 357 kcals • fat 11g • saturates 3g • carbs 47g • sugars 27g • fibre 5g • protein 14g • salt 0.3g
tip
Use a fortified, plant-based yogurt to make this a nutritious vegan breakfast.
Poached eggs with broccoli, tomatoes & wholemeal flatbread
2 OF 5-A-DAY
SERVES 2 PREP 5 mins COOK 6 mins EASY V
100g long-stemmed broccoli, trimmed and halved
200g cherry tomatoes on the vine
4 eggs (chilled)
2 wholemeal flatbreads (if you want to make your own, see
goodfood.com
for a recipe)
2 tsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)
1 tsp cold-pressed rapeseed oil good pinch of chilli flakes
1 Boil the kettle. Heat the oven to 120C/100C fan/gas 1 /2 and put an ovenproof plate inside to warm up. Fill a wide-based saucepan one-third full of water from the kettle and bring to the boil. Add the broccoli and cook for 2 mins. Add the tomatoes, return to the boil and cook for 30 seconds. Lift out with tongs or a slotted spoon and keep on the warm plate in the oven while you poach the eggs.
2 Return the water to a gentle simmer. Break the eggs into the pan, one at a time, and cook for 21/2-3 mins or until the whites are set and the yolks are runny.
3
Divide the flatbreads between the two plates and top with the broccoli and tomatoes. Use a slotted spoon to drain the eggs, then place on top. Sprinkle with the seeds and drizzle with the oil. Season with a little black pepper and the chilli flakes, and serve immediately.
GOOD TO KNOW healthy • folate • fibre • vit c • 2 of 5-a-day
PER SERVING 383 kcals • fat 17g • saturates 4g • carbs 31g • sugars 4g • fibre 9g • protein 22g • salt 0.4g
tip
Use purple sprouting broccoli if you can find it – it’s higher in nutrients than regular broccoli.
Berry bircher
These overnight oats take just minutes to prepare. Fruit is often frozen within hours of picking, meaning the raspberries in this should be as nutritious as fresh ones.
VIT C
SERVES 2 PREP 5 mins plus overnight chilling NO COOK EASY V
Tip 70g porridge oats and 2 tbsp golden linseed into a bowl, pour over 200ml boiling water and stir well. Add 2 ripe bananas and 3 /4 of a 140g bag of frozen raspberries (chill the remainder), mash together, then cover and chill overnight. The next day, layer the raspberry oats in two tumblers or bowls with 175g natural bio yogurt. Top with the reserved frozen raspberries and a few fresh berries, if you have them.
GOOD TO KNOW healthy • folate • fibre • vit c • 2 of 5-a-day
PER SERVING 379 kcals • fat 12g • saturates 3g • carbs 49g • sugars 24g •fibre 10g • protein 13g •salt 0.2g
Healthy shakshuka
Protein-packed eggs should stave off hunger pangs until lunchtime – this one-pan dish also packs in four of your five-a-day
5 OF 5-A-DAY
SERVES 2 PREP 10 mins COOK 30 mins EASY V
1 tbsp cold-pressed rapeseed oil
1 red onion, cut into thin wedges
1 red pepper, finely sliced
1 yellow pepper, finely sliced
3 large garlic cloves, crushed
1 tsp cumin seeds
1 tsp coriander seeds , crushed
1 heaped tsp sweet smoked paprika
400g can cherry tomatoes
115g baby spinach
4 eggs