olive's 2025 wellbeing plan

3 Jan – winter wellbeing – one-pot winter warmer

A vegan one-pot packed with plenty of ginger, garlic and turmeric to support your immune system, plus beta-carotene-rich sweet potatoes for vitamin A and eye health.

4 Jan – self-care – chorizo brunch eggs

Dopamine, known as the 'happy hormone' is something we all need a boost of during January. High protein dishes – especially with eggs – and healthy fats are believed to help support dopamine production. Try this brunch for a happy start to your weekend.

5 Jan – mindfulness – pumpkin gingerbread milk

Here’s a delicious yet nourishing bedtime drink to add into your routine – and it feels much more of a treat than camomile tea! A milky drink before bed can really improve your sleep – it’s not just an old wives’ tale. It’s likely due to the tryptophan content of milk, an amino acid that our bodies use to make melatonin and serotonin, key hormones that influence our sleep. Combine this with a little sweetness and spice in this caffeine-free twist on a pumpkin-spiced latte, and prepare to drift off…

6 Jan – 30 plant foods – creamy tofu curry with big veg sauce

This plant-packed recipe feels much more comfort than chore. Plenty of spices, plus a creamy sauce with ground almonds and coconut, mean the plant points stack up while you enjoy a tasty and luxurious curry.

7 Jan – high protein – balsamic lentils with pork fillet

This comforting dish is packed with protein thanks to the pork fillet and the lentils. It'll help give you energy as well as some nutritious veg and herbs.

8 Jan – high fibre – curried chickpea baked potatoes

Here’s some January good cheer for foodies: it’s time to bring carbs back into the fold. Only 9% of us are eating enough fibre and should be reaching 30g a day (for adults), which research shows is linked to a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. While fruit, veg and pulses are healthy sources of fibre, so too are complex carbs like wholewheat pasta, brown rice, oats and other wholegrains like quinoa and rye. And, yes, a big, fluffy, comforting jacket potato counts too. Chickpeas, sultanas and nuts bring more fibre to the party in this substantial lunch or supper. It’s a happy hug of a meal; add it to your January meal rotation guilt free.

9 Jan – gut health – lacto-fermented carrots with grain salad

Pretty much any vegetable can be fermented, which brings valuable gut-health benefits. Try these simple carrots in a bright wintry salad for a supremely nourishing meal.

10 Jan – winter wellbeing – winter sunshine breakfast bowl

This delicious bowl is packed with our favourite healthy ingredients: nuts, seeds, kefir and plenty of dried and fresh fruit. It's got the lot!

11 Jan – self-care – peanut beef & pepper stir-fry

Most nutritionists agree that we can get all the nutrients we need from a healthy diet – there’s no need to fork out for most supplements. However, we can definitely benefit from a little diet ‘pimping’ – consuming extra vitamins and minerals via judicious food choices. At this time of year, supporting our immune system with essential nutrients is a good idea, and will help it to fulfil its task of fighting off winter bugs. In this recipe, both the zinc (from the peanuts) and the vitamin C (from the broccoli and peppers) are key nutrients for immunity. What’s more, they’re also important for skin health – a bonus for those of us suffering from a dry and dull winter complexion!

12 Jan – mindfulness – make your own paneer

Surprisingly simple to make yourself, paneer is a great source of protein for vegetarians. It also contains calcium, phosphorus and vitamins A and D.

13 Jan – 30 plant foods – paprika chicken with Spanish-style chickpeas

Try this clever recipe which uses a variety of tricks to add a whole load of veggie-based flavour to a sauce that's almost a meal in itself. Chickpeas NEVER tasted so good!

14 Jan – high protein – chickpea cookie dough

Snacking is often as much habit as hunger. Deal with the first issue by reaching for something nourishing that will bring nutritional benefits, and switch this ‘bad’ habit to good. These cookie dough bites provide three plant points plus healthy fats. If you typically crave something sweet at the end of a meal or mid-afternoon, you’re also sorted thanks to the touch of maple syrup alongside a burst of dark chocolate. What’s more, they’re packed with protein as well as a helping of low-Gi oats, so will keep you feeling fuller for longer.

15 Jan – high fibre – pea, spinach and crab risotto

Peas are one of the highest fibre veggies. Mostly this is soluble fibre, which can help lower bad cholesterol, regulate blood sugar, and is also thought to help alleviate constipation.

16 Jan – gut health – Brussels sprout sauerkraut

Make the most of Brussels sprout season by creating this warming, spiced kraut. As well as being a gut-healthy fermented food, it's a delicious garnish for ham or rich meats.

17 Jan – winter wellbeing – feel good winter salad

This nourishing salad is packed with lots of fresh ginger and garlic, full of antioxidants and vitamins. Raw kale is great for digestion, along with beetroots, broccoli and avocado.

18 Jan – self-care – pumpkin seed butter on rye

This makes the perfect nighttime snack: the combination of complex carbs and protein will keep you feeling full, meaning you won't wake up peckish. While the high-magnesium pumpkin seeds are great for supporting a good night's sleep.

19 Jan – mindfulness – slow cooker black bean chilli

For an easy veggie meal the whole family will love, let your slow cooker do the hard work. It's packed with protein and fibre to keep you feeling fuller for longer and release energy steadily, making you fuller, more energised and happier for longer. Black beans are also high in polyphenols, a type of antioxidant that is great for your gut health. Cuddle up over a bowl of beans and treat yourself to Bold Bean Co's 'bean obsessed bowl' for extra comfort vibes.

20 Jan – 30 plant foods – crispy sesame sea bass with greens and rice noodles

While the delicious green veg accompaniment provides plenty of goodness, a spicy sizzled sauce brings yet more plant points to the party.

21 Jan – high protein – turkey ragu

If you can face turkey yet, post-Christmas, then it's a great source of lean protein and will help support muscle-building and energy if your January fitness regime is still going strong!

22 Jan – high fibre – make a seed mix

Seeds are a nutrition powerhouse, and are also an easy way to increase your fibre intake. Making your own mix and sprinkling it on cereal, yogurt, salads and stews is low-effort but high-reward. Pumpkin, sunflower, flax, linseed and sesame are all great ones to start with.

23 Jan – gut health – kimchi fried eggs

Use homemade kimchi, or ‘live’ products from the chiller cabinet (rather than pasteurised, shelf-stable versions, which won’t contain any beneficial bacteria) in the recipe below. Together with the gut-friendly yogurt and helpful plant food additions, you’ll be reaping the health benefits of a happy microbiome in no time!

24 Jan – winter wellbeing – get your greens soup

Loaded with green veg for a boost of iron, while the vitamin C in the lemon helps you absorb iron from leafy greens. Immunity boosters such as yogurt, seeds and basil add extra nutrition and vitamins to the soup.

25 Jan – self-care – healthy banana bread

Bananas contain tryptophan, an essential amino acid that is needed for your body to produce serotonin and melatonin - key hormones for mood and sleep. Your body can't produce tryptophan but needs to get it from your diet, so a good reason to enjoy this treat, with extra coconut for flavour and moistness.

26 Jan – mindfulness – wholemeal bread

Wholemeal bread contains two to three times the amount of fibre as white bread. It's also higher in vitamins and minerals, and likely to keep you feeling fuller for longer. Enjoy the ritual of a baking project this weekend.