New Nutrient-Dense Meal Planner Nourish in Colour Supports Healthier Eating

To support adults in establishing healthier routines at the start of the year, the British Nutrition Foundation have today published a science-led, nutrient-focused 7-day meal planner.

The planner is based on a daily intake of 1,750 kcal, representing approximately a 25% reduction from the estimated average energy requirement for women. It also aligns with data from studies of average calorie intakes in people using GLP-1 weight loss medications. This makes it a practical benchmark for those whose appetite may be reduced and who are targeting a lower-calorie diet.

The planner is designed to help people begin the year with meals that are calorie-controlled, while still being rich in the essential nutrients that support health, including protein, fibre, healthy fats, vitamins and minerals.

Unlike restrictive fad diets that often dominate January, this planner takes a “nutrient-first” approach, prioritising the quality of foods rather than simply reducing intake. The emphasis is not on eating less, but on eating better: building meals that are balanced, satisfying and aligned with UK healthy eating guidelines.

The ‘Nourish in Colour’ planner uses colours to highlight the protein, fibre, vitamins and minerals provided by the meals and snacks included. The range of colours illustrates how having a variety and balance of healthy foods provides the essential nutrients needed for good health.

Bridget Benelam, Nutrition Scientist at the British Nutrition Foundation said “The meal planner is practical and built around everyday foods, making it easier for people to adopt and sustain healthier behaviours. By focusing on nutrient density and portion awareness, the planner supports early-year behaviour changes such as re-establishing routines, improving energy levels, and encouraging balanced weight management.

“Our aim is to help people begin the year feeling clear, reset and nutritionally supported, with meals that contribute meaningfully to both immediate wellbeing and longer-term healthy habits”.

The Nourish in Colour planner is available to download here.

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