Our nutrient-rich, mix-and-match meal plan is designed to help you get more from every bite. Each meal focuses on delivering a high concentration of beneficial nutrients relative to its calorie content, supporting overall health and sustaining energy levels.
How have we defined ‘nutrient-rich’?
Every recipe has been selected with nutrition in mind: we’ve prioritised protein, fibre, unsaturated fats and plant foods, while keeping saturated fat, salt and free sugars in check. The recipes also focus on providing a broad range of key vitamins and minerals, such as vitamin C, calcium and iron, to help support your overall health.
You’ll find a range of breakfasts, lunches and dinners – including seven brand-new, exclusive healthy dinner recipes – so you can mix-and-match meals to suit your preferences throughout the week.
Who is this plan good for?
The core plan provides approximately 1,300-1,400 calories, making it particularly well suited to:
- Those with smaller appetites, including the elderly
- Individuals actively using GLP-1 medications.
- People convalescing from illness
- Those wanting to maintain after a weight loss journey
Plus, for those people simply wanting to pack as much goodness as possible into every meal, it’s a great way to clue up on essential nutrients and reset your routine or get new ideas to solve healthy dinner fatigue.
How do I mix-and-match the recipes?
Flexibility is at the heart of this plan. If larger meals feel challenging, you can instead divide your intake into four smaller meals of around 300–400 calories each, while still benefiting from the same nutrient-dense approach. Look out for the ‘smaller portion’ icon to easily see smaller meal options to suit a little-and-often approach. Some of the breakfast recipes could be served as brunch, lunch or even dinner if you find your appetite is lower in the mornings.
Because nutritional needs vary, we recommend including one or two nutrient-rich snacks each day where appropriate – either to increase calories if your goal is to maintain weight, or to support a higher calorie intake while in the earlier stages of weight loss. Those further into weight loss or with smaller appetites may be satisfied with the 1,400 calories the core plan provides, and would therefore not need additional snacks. To keep track of your calorie intake to help you achieve your personal goals, download the Nutracheck app today and try it free for seven days.
The plan is designed to keep things easy too. Each meal is simple to put together, enjoyable to eat, and should help you stay on track with your goals. We’ve loved putting this one together and hope it provides just the inspiration you need.
Below, you’ll find all the recipes for your weekly plan. You can switch up the choices and save them to your account for easy access. Lots of the recipes can be halved or doubled, and some of them can be batch-made and stored in the fridge for a few days.
Nutrient-rich recipes for your meal plan
Breakfasts
This make-ahead breakfast provides nothing but goodness. The oats and linseeds provide 10g of fibre in just one serving. You’ll get your hit of protein from natural yogurt, plus 2 of your 5-a-day.
A nutrient powerhouse to start your day, these overnight oats provide fibre, protein and heart-healthy fats. Opt for a mixture of berries to help towards your 5-a-day and you’ve got yourself a breakfast that ticks all the boxes.
Breakfast peppers & chickpeas with tofu
High in fibre and protein, this cooked breakfast option is bursting with beneficial nutrients. The tofu, soya yogurt and chickpeas provide plenty of plant-protein, with the added benefit of extra fibre. Plus, there’s plenty of veg for extra vitamins and beneficial phytonutrients.
This meal is a 10/10 nutritionally. High in fibre and protein, bursting with plant varieties such as tomatoes, garlic, avocado and black beans, and a source of heart-healthy fats. Plus, it has other beneficial nutrients such as B vitamins and vitamin D from the eggs.
Bursting with plant power, this make-ahead breakfast delivers protein, fibre and heart-healthy fats to start your day. A mixture of nuts and seeds provide beneficial nutrients such as vitamin E, calcium and zinc. Plus, the addition of tahini means extra calcium, iron and antioxidants.
Simple yet effective, this meal provides fibre-rich oats and high-protein Greek yogurt to fill you up. Plus, the fruit, nuts and seeds offer extra fibre, protein, phytonutrients and vitamins to support health.
Poached eggs with smashed avocado & tomatoes
This meal makes a fantastic breakfast or lunch (or brunch!). There’s fibre from the wholemeal soda bread and avocado, plus eggs for a good dose of protein, B vitamins and vitamin D. Tomatoes and rocket also offer plenty of vitamin C and additional antioxidants to support immune function.
Lunches
This simple classic truly delivers nutritionally. The tuna provides protein, beneficial fats, vitamin D and B vitamins, with the bread and salad supplying a good amount of fibre. Plus, the mixture of cucumber, lettuce and celery offers additional vitamins and antioxidants.
Black bean & pineapple salad bowl
While not everyone agrees with pineapple in a savoury dish, there’s no denying its nutritional benefits. Pineapple is loaded with vitamin C, plus manganese to support metabolism and cell health. It also provides special enzymes that may aid digestion. This meal also provides 16g of fibre – over half your daily requirements!
This is packed with goodness – there’s lean protein from the chicken, fibre and heart-healthy fats from the avocado and additional fibre from the seeded wraps. Plus, opting for seeded wraps means extra good fats and protein too!
Summer salad with pan-fried salmon
Salmon is a fantastic source of omega-3 fats which help support heart and brain health, plus it’s also a great source of protein, helping to make this a high-protein dish. Giant wholemeal couscous and black beans provide loads of fibre. Plus, there’s extra heart-healthy fats from avocado and olive oil. The salmon can be switched for trout if you like, just consider the cooking times depending on weight and cut.
Opting for wholemeal pasta means this dish provides nearly twice as much fibre as a white pasta dish. Plus, whether you choose the chicken, salmon or aubergine option, you’ll be getting protein, heart-healthy fats and key vitamins from extra veg.
Lentil salad with tahini dressing
Thanks to the lentils, tahini, seeds and lots of veg, this meal provides a whopping 12g fibre per serving. It’s also got plenty of protein from the yogurt and lentils, plus a good dose of vitamin D from sweet potatoes and carrots, to help support the immune system.
Sourdough is a fermented food, meaning our gut loves it. Turning the sourdough into croutons in this dish makes it a super nutritious addition of texture and flavour. With natural yogurt for calcium and protein, eggs for additional protein, and asparagus for vitamin C and folate, this meal truly delivers.
In this meal, chickpeas and spinach provide a source of iron, with broccoli providing plenty of vitamin C which helps our body absorb this iron. Chickpeas are also a fantastic source of plant-based protein, fibre and other important nutrients such as zinc. Plus, a little sunflower and sesame oil means some added heart-healthy fats too!
Spicy bean & avocado quesadillas
Thanks to the black beans, avocado and wholemeal tortillas, this meal provides a very generous 17g fibre per serving. Black beans are also a great source of plant-based protein, as well as nutrients such as folate, magnesium and iron. Plus, some beneficial fats from the avocado.
The prosciutto and peas help to bring beneficial protein to this meal. Plus the peas, which sit somewhere between a vegetable and a legume, help provide plenty of fibre, vitamin C and phytonutrients to support overall health.
Dinners
Fajita chicken rice bowl with burnt lime
This dish skips the traditional wraps in favour of fibre-rich brown rice and black beans, helping to provide 10g fibre per serving. With lean protein from chicken and plant-based protein from the black beans, this dish also provides a generous 31g protein per serving. Plus, plenty of vitamins and antioxidants from peppers, red onion and baby corn.
This super simple pasta dish is bursting with protein, fibre, calcium and key nutrients such as B vitamins and vitamin C. Tuna provides a lean source of protein, iron and vitamin D, plus the use of wholemeal pasta means plenty of gut-friendly fibre.
There’s not much this dish doesn’t deliver on – lean protein from chicken breast, fibre from corn tacos, vegetables and avocado, heart-healthy fats from avocado and additional protein from Greek yogurt. There are also six different vegetables, plus plenty of herbs and spices for extra vitamins and antioxidants.
Loaded rye toasts with green goddess chicken salad
Rye bread is a fantastic source of fibre, along with the avocado, mixed seeds and peas in this dish. The chicken makes it high in protein, plus added protein from feta, which provides a source of calcium too. Plus, the pumpkin and sunflower seeds help to add vitamin E, magnesium and zinc to support health.
Smoky steak with caponata butter beans
Steak provides a fantastic source of protein and iron, to support energy levels. Plus this dish contains a variety of vegetables and butter beans for plenty of fibre. Olives and capers bring flavour as well as beneficial fats and lots of antioxidants.
Salmon and pea fried protein rice
Super easy to put together, this high-protein meal also provides plenty of fibre from brown rice and heart-healthy fats from salmon and sesame oil. Edamame beans are also a nutrient powerhouse providing plant-protein, fibre, iron, folate, magnesium, vitamin C and phytonutrients. You can use trout instead of salmon, just consider cooking times.
Almond crumbed cod & potato traybake
Cod is a fantastic source of lean protein, with the almond crumb providing fibre, beneficial fats, calcium and vitamin E. With the addition of mixed seeds, asparagus and baby potatoes, there’s a mixture of fibre, vitamins and antioxidants provided too. Cod can be swapped for hake as an alternative white fish.
Grain bowls are a fantastic way to pack in a whole host of beneficial nutrients all at once, and this one doesn’t disappoint. With fibre-rich wholemeal couscous, cannellini beans and tahini; high-protein eggs and beans; antioxidant-rich beetroot and pomegranate; and cucumbers and tomatoes, this bowl is bursting with nutrition.
This dish is a plant-based nutrient powerhouse! The tofu provides a fantastic source of plant-based protein, while whole edamame beans bring additional protein, plus lots of fibre. There are also heart-healthy fats from avocado and peanut butter, and extra vitamins and antioxidants from seeds and vegetables.
Sweet potato jackets with smoky black bean & peanut butter chilli
Switching out a white potato for a sweet potato helps up the fibre and vitamin A in this dish, which helps support immune function. Plus there is additional fibre from black beans, avocado, veg and peanut butter, and a variety of different plant foods including herbs and spices, making this dish particularly gut-friendly.
Expert advice on following a balanced, healthy diet:
Exclusive healthy recipe ideas
Vital minerals – what do I need?
Five nutrients every woman needs
The nutrients every man over 40 should care about
All health content on goodfood.com and the Good Food app 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 health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
