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.

加入超过327,000人,他们现在已经签约以接受我们的健康饮食计划!我们收到的反馈表明,您像我们一样爱他们。我们相信,我们已经开发了完美的公式,以最美味的方式使用三重测试的食谱和整个星期仔细的营养分析来促进健康和福祉。我们的最新计划为两个人提供了一周的服务,并为您带来24种舒适的食谱,这些食谱快速,易于制作,同时最大程度地减少浪费。你可以:

  • 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

我们健康的饮食计划食谱爆发了保护性抗氧化剂,矿物质,维生素和植物营养素,以提高您的心情,并保持更长的时间,从而帮助您感觉最好。我们还确保每天提供蛋白质,脂肪和碳水化合物的平衡,以帮助保持血糖水平,同时抑制渴望。

关于食谱

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

尝试我们的美味食谱,例如香菜烤鸡大腿和香脂牛肉与蔬菜酱

Vegan Paella
素食计划

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

与藜麦的辣椒窗格
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...

有关BBC Good Food(由直接媒体有限公司出版)Bet188亚洲如何保护您的信息的更多信息,请阅读我们的信息privacy policy.

BBCGOODFOOD.com上的所有健康内容仅用于一般信息,不应被视为替代自己的医生或任何其他医疗保健专业人员的医疗建议。BBC良好食品的任何健康饮食计划都是作为一般均衡饮食的建议,不应依靠Bet188亚洲以满足特定的饮食需求。如果您对一般健康有任何疑问,则应联系当地的医疗保健提供者。请参阅我们的网站条款和条件for more information.

Baidu