• Packed with wholesome, nourishing ingredients
• Nutritionally balanced
• Calorie-counted to no more than 1,500 kcals per day
• Designed to provide five of your five-a-day or more
• Full of healthy fats, lean proteins and slow-release carbohydrates
• Easy to follow while minimising waste

Find out more about our latest Healthy Diet Plan.

How many calories should I eat each day?

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. If you find that you need more energy or are happy with your weight, you can supplement the daily menu plans with our suggested healthy snacks.

Suggested snacks

Try eating leftover fruit and veg to minimise waste and save money. Nuts and seeds are also good choices, while homemade kale crisps, nut butters and veg dips will satisfy cravings. Get a sweet fix with Greek yogurt topped with unprocessed honey, dried fruit and desiccated coconut, or try raw cacao if you can’t manage without chocolate.

Our snack & sweet treat recipes

1. Vanilla & cinnamon rice

Fancy a change from porridge? This healthy rice-based vanilla and cinnamon dish is topped with apricots and walnuts, and will fill you up for the afternoon.

2. Rosemary, garlic & chilli popcorn

Spice up popcorn with rosemary, chilli and garlic for a quick and easy snack. It’s healthy, vegan and gluten-free.

3. Chocolate chia pudding

Make a tasty, healthy chocolate pudding in just five minutes. It’s low-calorie and vegan, too, and the chia seeds are a great source of omega-3 fatty acids.

4. Aubergine & chickpea bites

Combine chickpeas and aubergine with garlic and cumin for these tasty, healthy vegan canapés. Everyone will love them served with our harissa yogurt.

5. Pitta pockets

A no-cook quick and simple snack that’s ideal for an energy-boosting refuel when doing exercise or playing sport.

6. Dukkah-crusted squash wedges

Coat chunky wedges of squash in a crispy, spicy coating of hazelnuts, coriander seeds, sesame seeds and cumin and oven-bake until tender.

7. Cinnamon cashew spread with apple slices

This quick vegan snack needs only five ingredients and is a great way to combine one of your five-a-day with some healthy, satisfying fats.

8. Avocado with tamari & ginger dressing

Add a splash of flavour to creamy avocado with a ginger, tamari and lemon dressing for a luscious savoury snack.

9. Spicy roast chickpeas

This moreish vegan nibble is flavoured with smoked paprika, cumin and coriander. It’s healthy and gluten-free, too.

10. Instant berry banana slush

This low-fat iced treat is bursting with flavour. Sling all your ingredients into a blender and blitz for a refreshing snack in minutes.

11. Oaty hazelnut cookies

We’ve swapped refined sugar for apple and maple syrup in these healthier cookies, which come out soft and slightly chewy.

12. Baked almond, banana & blueberry cheesecake

Our clever cheesecake combines ricotta and yogurt for a creamy, rich texture that’s still lower in fat. It’s sweetened naturally with fruits and maple syrup for a more wholesome treat.

13. Curried turkey lettuce wraps

Use up leftover cooked chicken or turkey in this tasty snack, combining all the flavours of coronation chicken with the crisp crunch of lettuce leaves.

14. Berry yogurt pots

A portion of fruit with seeds or nuts and bio yogurt makes an easy yet filling morning or afternoon snack. It’s ready in under five minutes and it’s low-calorie, gluten-free and provides one of your five-a-day.

More like this

15. Almond, raisin & popcorn trail mix

Keep this in an airtight container and grab a handful when you’re peckish. This snack takes less than 10 minutes to make and it’s low in calories, providing you stick to the recommended portion size.

16. Avocado & strawberry ices

Creamy avocado, full of healthy fat, replaces the dairy in these little frozen pots, while balsamic vinegar really brings out the flavour of the strawberries. It takes just five minutes to prep and pop in the freezer, and it’s vegan and low-calorie – plus it provides vitamin C and one of your five-a-day.

17. Date & walnut cinnamon bites

Discover tasty little mouthfuls that also work as an after-dinner treat if you have friends round. With just three ingredients, this vegan and gluten-free snack is an easy way to eat one of your five-a-day.

18. Iced grapes with cheddar cubes & celery

Iced grapes are a bit like eating little fruit lollies and, just like on a cheeseboard, the flavour combines really well with strong cheese and celery. We love that this simple snack idea is low-calorie, gluten-free and counts as one of your five-a-day.

19. Fresh orange lollies

Use whole orange, rather than just the juice, along with fresh pear in our lollies – and if you don’t mind a bit of texture, you can leave the skins on the pears. These are low-fat, low-calorie, gluten-free and rich in vitamin C. They also provide one of your five-a-day.

20. Basil & olive eggs

Eggs are a great, protein-rich base to make a filling snack. We’ve stuffed them with basil and Kalamata olives to add a flavour hit to this low-calorie, vegetarian snack.

21. Melon with mint & feta

Combine the flavours of watermelon, feta and mint in a refreshing summer snack. This is also a great low-calorie starter if you have friends round.

22. Cucumber, apple & spinach juice

Try this refreshing, vibrant green juice at any time of day, packed full of natural ingredients including cucumber, celery and lime. Enjoy it neat or dilute it with coconut water if you prefer.

23. Dark chocolate walnut butter cups

Keep these bite-sized dairy-free nut butter cups in the freezer. Made with medjool dates, they’re perfect when you crave a sweet treat but want something lighter.

24. Cinnamon-stewed apple

Combine apples, raisins and cinnamon to make this quick, light and comforting dessert. Serve with yogurt and a drizzle of maple syrup, if you like.

25. Date & peanut butter dip

Try our date and peanut butter dip for a healthy snack. This sweet dip works really well with crisp veg, and you could use coconut yogurt to make it vegan.

26. Nutty chicken satay strips

Keep these nutty chicken satay strips in the fridge for a healthy choice when you’re peckish. The chicken is served with cucumber and sweet chilli sauce.

27. Raspberry, almond & oat breakfast cookies

Grab a few of these energy-boosting cookies for a quick breakfast, or offer as snacks to bridge the hunger gap before dinner. Enjoy with yogurt and fruit.

28. Baked carrot & nigella seed bhajis with raita

A healthy baked carrot alternative to much-loved Indian side dish onion bhajis. Serve these golden, crispy snacks as part of a thali or curry feast.

29. Courgetti fritters with tomato salsa

Make snacking exciting and swap your chips and dips for these cumin-spiced fritters with zingy tomato salsa. They’re easy to make and are great for sharing.

30. Bean & feta spread with Greek salad salsa & oatcakes

Tuck into a nutrient-packed vegetarian lunch featuring a delicious bean and feta spread and a salsa that makes up three of your five-a-day. Pile those oatcakes high!

31. Melon & crunchy bran pots

Not just for breakfast, this healthy pot of yoghurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes.

32. Instant frozen berry yogurt

Three ingredients and two minutes is all you need to whip up this low-fat, low-calorie yogurt, which is ideal for eating after exercise.

33. Protein balls

Make tasty protein balls using oats, protein powder, flaxseed and cinnamon to enjoy post-exercise and replenish your protein stores.

34. Hummus snack packs

Save the liquid from a can of chickpeas to make a creamy hummus. We’ve served it with vegetable crudités for a healthy snack that contributes to your 5-a-day.

35. Egg & veggie pittas

Cram wholemeal bread pockets with healthy aubergine, beetroot and carrot, then add a garlic and dill yogurt and eggs.

Like these recipes? Sign up today for free!

Sign up to receive your free access to our seven-day Healthy Diet Plan, including all the recipes, tips, shopping lists and extra inspiration that you need to continue eating healthily all year round.

Your FREE Winter 2023 Healthy Diet Plan has arrived – Click here to gain access

How should I prepare for the Healthy Diet Plan?

If this is a new way of eating for you, we suggest 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. It’s worth also starting to reduce your caffeine and sugar intake in the week leading up to the plan, as well as refined foods such as white bread, pasta and rice. Doing so will reduce your risk of experiencing side effects, such as headaches and fatigue, in the early stages of the plan.

What can I drink on the Healthy Diet Plan?

Herbal teas and filtered water are your best options. If you can’t kick the caffeine, one daily cup of coffee, black or green tea isn’t the end of the world. Avoid decaffeinated versions, as most are processed with chemicals. We suggest you steer clear of alcohol for seven days, too.

Please email any questions about the recipes to goodfoodwebsite@immediate.co.uk and we’ll do our best to help.

Discover more…

Your FREE Winter 2023 Healthy Diet Plan
6 top tips to make the most of our Healthy Diet Plans
More nutrition & fitness tips

This page was updated on 20 December 2022.

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.