All you need for the vegetarian Summer 2020 Healthy Diet Plan

Welcome to BBC Good Food’s Healthy Diet Plan for Summer 2020! This page contains everything you need for the whole week. Scroll down or click the links below to get started. Looking for the meat eater’s plan? We have a separate page just for you.

Whether you’re aiming to lose weight, increase your energy levels or just glow with health, our brand-new Healthy Diet Plan is here to help. Discover seven days of brand-new recipes that have all been triple-tested and nutritionally analysed to ensure you’ll get all the nutrients you need to look and feel fantastic.

At BBC Good Food, we believe that the healthiest way of eating is to focus on whole, natural foods, and our diet plans are no different. All of the recipes are packed with healthy fats, lean proteins and slow-release carbs, plus we’ve avoided using processed products where possible. We’ve also included a variety of vegetarian and vegan recipes throughout the week.

The results? You can expect to cut down on added sugar, increase your energy levels, improve your digestion, lose excess weight and support your immune system.

For this plan, we’ve highlighted recipes that are especially good to enjoy post-exercise. For resistance training, protein is key for muscle repair, and for cardio and endurance training, you’ll need some energising carbs to replenish glycogen stores, as well as protein. We’ve also included some natural anti-inflammatory ingredients, such as turmeric, in our recipes to help ease tired joints and muscles. Muscles are most receptive in the 30-minute window following exercise, so eat in this timeframe if you can. Remember to drink plenty of hydrating fluids and, if necessary, include a small amount of sodium to replace any lost through perspiration.

Use the chart below to see your weekly menu at a glance. Eaten in this order, each day will deliver a balance of protein, fat and carbs, helping you to manage hormonal and blood sugar levels, as well as optimal nutrient levels each day. 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 calories, while following the latest guidance on your intake of ‘free’ sugars. 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.

If this is a new way of eating for you, registered nutritionist Kerry Torrens, suggests 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. To help you supercharge your results, read Kerry’s six tips to make the most of the plan.

To help you get organised, we’ve designed a handy shopping list so you can buy everything you need in one shop – just remember to check the packets for sell-by dates to make sure they’ll last until the end of the week.

Download the printable shopping list.