Welcome to your Winter 2022 Healthy Diet Plan

This year's plan has been exclusively developed by food writer Sara Buenfeld, with analysis and expert advice from registered nutritionist Kerry Torrens, bringing you 24 brand-new recipes across our vegan, vegetarian and meat-eaters' plans.


  • 在肉类,素食或纯素食菜单之间进行选择
  • Get a printable shopping list, so you can buy everything in one supermarket trip
  • Customise the plan to suit your lifestyle and tastes by adding snacks or swapping recipes
  • Read expert tips and receive extra inspiration to help you continue eating well once you’ve finished the plan

Looking to make the most of your plan? Join nutritionist Kerry Torrens on January 11th and 25th for a two-part series explaining everything you need to know about making the plans work for you -现在注册.

What are the benefits of this plan?

No matter what your health or well-being goal may be – from losing excess weight, boosting energy levels or supporting your mood – our Healthy Diet Plans are a great way to get started. We've combined nutritious recipes with expert tips from our nutritionist, Kerry Torrens (MBANT), to bring you a seven-day menu that will help you to look and feel fantastic. At BBC Good Food, we believe that whole, natural foods are key to a healthy and balanced diet – and our meal plans follow these principles. All the recipes are packed with healthy fats, lean protein and slow-release carbs, as well as minimising heavily processed products. We've also included a variety of meat, vegetarian and vegan options throughout the week. The results? You can expect to...

  • 支持您的心情
  • Reduce your intake of 'free' sugars
  • Boost your energy levels
  • Support your digestive health
  • 减肥
  • 支持您的免疫系统



When you access the plan, you'll find an easy-to-follow chart showing your weekly menu. We've designed each day on the plan to deliver an optimal balance of macronutrients. 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 kcals while following the latest guidance on your intake of 'free' sugars. Our plans aim to provide approx 1,500 kcals per day and include room to pick and choose from our healthy snack recipes if you like, or if your lifestyle requires a higher calorie intake. For those who want to lose weight, our plan is likely to create a moderate shortfall of daily calories, allowing for steady and controlled weight loss. However, 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. While we recommend following the plan in order, if you want to swap or repeat days, you'll still reap all the benefits of eating whole, nourishing foods. You can read more about the nutritional benefits of each recipe, along with top tips for achieving your goals, when you sign up.

We know that diet plans can be time-consuming, so where possible we've designed our menu’s to offer leftovers to be enjoyed for lunch in order to keep cooking and preparation to a minimum. We’ve provided tips for getting ahead and attempted to keep ingredient costs down and reduce waste.

如果您对任何食谱都有疑问或评论,我们的烹饪团队渴望听到它们 - 请发送电子邮件至goodfoodwebsite@immediate.co.uk

Salmon spaghetti bowl
Meat-Eater's Plan


Vegan Paella

像我们一样喜欢traybake?尝试我们的tempeh traybake,然后发现这个舒适的素食西班牙海鲜饭

Vegetarian Plan

We're bringing you chilli paneer, stuffed pizza, veggie puttanesca and more with this year's veggie plan.

Top tips to support your 2022 plan...

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