{"id":33400,"date":"2026-01-09T12:28:39","date_gmt":"2026-01-09T12:28:39","guid":{"rendered":"https:\/\/thehappyfoodie.co.uk\/?p=33400"},"modified":"2026-01-09T15:35:54","modified_gmt":"2026-01-09T15:35:54","slug":"jamie-oliver-eat-yourself-healthy-kickstart-meal-plan","status":"publish","type":"post","link":"https:\/\/thehappyfoodie.co.uk\/articles\/jamie-oliver-eat-yourself-healthy-kickstart-meal-plan\/","title":{"rendered":"Jamie Oliver’s healthy kickstart meal plan"},"content":{"rendered":"

Making healthier choices that feel achievable and sustainable can be daunting. But with Jamie Oliver<\/a>‘s Eat Yourself Healthy<\/a><\/em>, his first-ever cookbook dedicated to nurturing long-term health, you’ll find delicious, nutritious recipes and tips that take the stress and guesswork out of home cooking.

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\n\t\t\t\t\t\t\tFrom the book\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\tEat Yourself Healthy\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t<\/h3>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\tJamie Oliver\t\t\t\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\tEat Yourself Healthy\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\tJamie Oliver shares his best quick and easy recipes for healthy eating\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\tOver 120 dishes that are packed with nutritious ingredients and delicious flavours\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\tIncludes a 2-week meal plan to inspire your daily meals\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t\n\n\t\t\t\t\t<\/div>\n\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\t<\/section>\n\n\t\n<\/div>

To help you get started on your healthy eating journey, Eat Yourself Healthy<\/em> begins with a two-week kickstarter meal plan filled with tasty breakfasts, lunches, dinners, and drinks to see you through every meal of the day. By following this plan, you’ll ensure you eat at least seven portions of fruit and veg every day, plus around 50g of daily protein, 30g of fibre, and a variety of carbohydrates.<\/p>

To give you a taste of what to expect from the two-week kickstarter before you pick up a copy of Eat Yourself Healthy<\/em>, you can browse the recipes from week one of the plan below, or jump straight to the relevant day:<\/p>

\n
Monday<\/a><\/div>\n\n\n\n
Tuesday<\/a><\/div>\n\n\n\n
Wednesday<\/a><\/div>\n\n\n\n
Thursday<\/a><\/div>\n\n\n\n
Friday<\/a><\/div>\n\n\n\n
Saturday<\/a><\/div>\n\n\n\n
Sunday<\/a><\/div>\n<\/div>

<\/p>

<\/p>

Monday<\/h2>

Breakfast<\/h3>
\"\"<\/a>

Jamie Oliver’s Peach Melba Mothership Overnight Oats<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

One of Jamie’s biggest tips for kickstarting your health journey is making a large batch of overnight oats, which you can store in your fridge for up to three days and customise with a variety of toppings, so you won’t be eating the same thing for breakfast all week. First up, we have Peach Melba – a fruity mix of raspberries, tinned peaches, and creamy Greek yoghurt.<\/p>\n

Enjoy with a cup of Jamie’s warming, sweet, and punchy Morning Kickstarter drink, and you’ll feel energised and ready to take on the week ahead.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Lunch<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Curried Fried Eggs and Grain Salad<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

This recipe is a clever way of upgrading a shop-bought packet of cooked mixed grains – and it takes only 10 minutes to come together, making it a great speedy work-from-home lunch.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Dinner<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Fragrant Veggie Filo Tart<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

As well as making a satisfying dinner, the leftovers of this veg-packed tart will make a delicious packed lunch for a day in the office.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

<\/p>

Tuesday<\/h2>

Breakfast<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Berry Cheesecake Overnight Oats<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Made with blueberries, almond flakes, and a touch of tangy soured cream, this combo is yet another great way to zhuzh up your overnight oats. Wash it down with Jamie’s five-minute recipe for Matcha and Kefir Smoothie<\/a> to boost your energy levels and gut health.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

Lunch<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Fragrant Veggie Filo Tart<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Grab your leftovers from Monday’s dinner out the fridge and you’re ready to enjoy a delicious, veg-packed lunch that’s ideal for when you’re working in the office.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Dinner<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Beef and Borlotti Bean Ragù<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Not dissimilar to a Bolognese, this rich sauce is ideal for batch-cooking and storing in the freezer. Defrost a portion ahead of time and serve with Jamie’s recipe for crispy oven-baked gnocchi for a tasty midweek dinner.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

<\/p>

Wednesday<\/h2>

Breakfast<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Cherry Bakewell Overnight Oats<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

What could be better than a healthy breakfast that tastes like a dessert? Frozen cherries, zesty orange, and toasty almond flakes bring together the delicious flavour combinations of a classic British bake.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Lunch<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Black Bean Houmous Salad Wrap<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Vibrant and nutritious, this quick lunch is ideal for prepping in advance and assembling when you’re ready to eat. You can also swap out the radishes for other tasty seasonal veg.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Dinner<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Super-Green Orecchiette<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Made with a simple homemade spinach, broccoli, and parmesan sauce, this veg-packed dinner is finished with a topping of golden focaccia breadcrumbs and a dollop of creamy, protein-rich cottage cheese.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

<\/p>

Thursday<\/h2>

Breakfast<\/h3>
\"Jamie<\/a>

Jamie Oliver’s 5-minute Tasty Toppers<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Top your choice of bread with any of these sweet or savoury combinations, such as apple, almond butter, and a sprinkle of cinnamon, for a delicious start to the day – alongside a tall glass of Jamie’s Merry Berry smoothie.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Lunch<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Super-Green Orecchiette<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Leftover’s from Wednesday night’s dinner are now a tasty, office-friendly packed lunch, ready to grab from the fridge when you need it.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Dinner<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Silky Aubergine Flavour Fest<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

A feast for the eyes (as well as the tastebuds), this medley of flavours combines elements including golden fried aubergine and chickpeas with toppings of refreshing herby yoghurt, sweet pomegranate, and crunchy poppadoms.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

<\/p>

Friday<\/h2>

Breakfast<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Pink Shredded Wheat<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Part of Jamie’s super-charged cereal combos, this bowl of berry-infused goodness is a healthier take on your average bowl of cereal.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Lunch<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Herby Chickpea and Feta Salad<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Fresh, zesty, and ready in just 16 minutes, this speedy salad is the perfect work-from-home pick-me-up.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Dinner<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Seared Tuna Kimchi Bowl<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Kimchi-infused yoghurt, toasty sesame seeds, nutty wholegrain rice and perfectly cooked fresh tuna are just some of the elements that make this colourful bowl enticing and flavourful.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

<\/p>

Saturday<\/h2>

Breakfast<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Dukkah Poached Eggs<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

With sweet cherry tomatoes and perfectly poached eggs on a bed of mashed sweet potato, this meal is great for any time of day. Serve with Jamie’s recipe for Whipped Coffee and you’ve got the perfect leisurely weekend brunch.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Lunch<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Spring Soup and Ricotta Toasts<\/a><\/h2>

Make the most of spring greens with this soup of broad beans, peas, leeks, and artichoke hearts, served with whipped ricotta on toasted sourdough.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Dinner<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Mushroom Stew<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

This warming, hearty gochujang-based stew is made all the more filling and satisfying with fluffy homemade dumplings and cubes of silken tofu.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

<\/p>

Sunday<\/h2>

Breakfast<\/h3>
\"Jamie<\/a>

Jamie Oliver’s One-Cup Pancakes<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Customise this versatile pancake recipe with fruits or veggies and you’ve got endless options for sweet and savoury meals. Wash down with a cup of citrus-infused Gennaro’s Coffee, and store a couple of portions of pancake batter in the freezer for your next weekend treat.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Lunch<\/h3>
\"\"

Jamie Oliver’s Crispy Steamed Veggie Buns<\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Ideal for feeding a hungry crowd, these simple yet delicious homemade dumplings are a freezer-friendly staple you’ll want to come back to.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div>

<\/p>

Dinner<\/h3>
\"Jamie<\/a>

Jamie Oliver’s Steak and Sticky Aubergine Salad<\/a><\/h2>
by Jamie Oliver<\/a><\/div>
from Eat Yourself Healthy<\/a><\/div>

Turn steak night into a meal that’s fresh, vibrant, and packed with veg – including charred aubergine and asparagus cooked in a gochujang and lime sauce.<\/p>\n<\/div><\/div>

\"Eat<\/a><\/div>
Find the full recipe in<\/h5>

Eat Yourself Healthy<\/a><\/h2>
Buy Book<\/a>
\n
\n Amazon <\/div>\n <\/a>\n \n
\n Waterstones <\/div>\n <\/a>\n \n
\n Bookshop.org <\/div>\n <\/a>\n <\/div><\/div><\/div><\/div>
<\/div><\/p>\n","protected":false},"excerpt":{"rendered":"

Making healthier choices that feel achievable and sustainable can be daunting. But with Jamie Oliver‘s Eat Yourself Healthy, his first-ever cookbook dedicated to nurturing long-term health, you’ll find delicious, nutritious recipes and tips that take the stress and guesswork out of home cooking. To help you get started on your healthy eating journey, Eat Yourself […]<\/p>\n","protected":false},"author":57,"featured_media":33450,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"_searchwp_excluded":"","footnotes":""},"categories":[8,9],"tags":[359,446,479],"class_list":["post-33400","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-features","category-recipe-collections","tag-healthy","tag-jamie-oliver","tag-midweek-meals"],"acf":[],"yoast_head":"\nJamie Oliver's healthy kickstart meal plan<\/title>\n<meta name=\"description\" content=\"Discover easy healthy meal plan recipes for breakfast, lunch, dinner, and morning drinks from Eat Yourself Healthy by Jamie Oliver.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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