Thursday

Ingredients (1 portion)

• 2 eggs
• 40 g smoked salmon trimmings (cheaper than slices)
• 2 slices wholemeal bread
• 1 tsp olive oil
• 1 squeeze lemon juice (from a fresh lemon)
• 1 pinch black pepper

Method

1. Beat the eggs with the pepper. Put the bread in the toaster.
2. Heat the oil in a small non-stick frying pan over a low-medium heat. Pour in the eggs and stir gently with a spatula for 2 minutes, until they are just set but still creamy.
3. Take the pan off the heat and fold in the smoked salmon, cut into small pieces. The heat of the eggs warms it through.
4. Pile onto the toast and add a squeeze of lemon.

Why it is a high-protein start

Eggs and smoked salmon give about 30 g of protein, plus omega-3 fats and vitamin D. Smoked salmon is salty, so a small amount goes a long way and there is no need to add salt.

Swaps

Spinach stirred into the eggs. Smoked mackerel in place of the salmon. A sliced tomato on the side.

Ingredients (1 portion)

• 1 medium baking potato (about 250 g)
• 1 small tin tuna in spring water (about 100 g drained)
• 100 g cottage cheese (the last third of the tub)
• 30 g cucumber (about 3 cm)
• 1 pinch black pepper

Method

1. Scrub the potato and prick it all over with a fork. Microwave it on a plate for 5 minutes, turn it over and microwave for another 3 to 4 minutes, until it feels soft when squeezed (use a tea towel, it will be hot).
2. Drain the tuna and mix it in a bowl with the cottage cheese and pepper. Dice the cucumber.
3. Cut the potato open, fluff up the inside with a fork, and spoon the tuna mixture over the top. Add the cucumber.

Why it is a high-protein lunch

Tuna and cottage cheese give about 34 g of protein for hardly any fat, and the potato gives energy and fibre (eat the skin). It is a filling lunch with 3 main ingredients.

Swaps

Tinned salmon or mackerel in place of the tuna. A spoonful of sweetcorn. Greek yoghurt in place of the cottage cheese.

Ingredients (1 portion)

• 125 g lean beef mince (5% fat)
• 1 small egg
• 20 g porridge oats
• 1 small onion, finely chopped
• 2 tbsp tomato purée (1 tbsp for the meatloaves, 1 tbsp for the glaze)
• ½ tsp dried thyme
• 200 g sweet potato (1 medium)
• 80 g frozen peas
• 1 tbsp semi-skimmed milk, for the mash
• 1 pinch black pepper

Prep ahead (about 10 minutes, any time that day)

1. Peel and cube the sweet potato (2 cm) and keep it in a covered container in the fridge. Finely chop the onion.
2. In a bowl, mix the mince with the egg, oats, onion, 1 tbsp of the tomato purée, the thyme and pepper, using clean hands, until just combined. Shape it into 2 small loaves (about 10 cm long) and put them on a baking tray lined with baking paper. Cover and put them on the bottom shelf of the fridge. Wash your hands and the bowl.

At dinner time (about 25 minutes)

1. Heat the oven to 200°C (180°C fan). Stir the second spoonful of tomato purée with 1 tbsp of water and brush it over the tops of the meatloaves.
2. Bake for 22 to 25 minutes, until they are firm and brown, with no pink in the middle (or 70°C on a thermometer).
3. Meanwhile, boil the sweet potato for 12 minutes, until soft, adding the peas for the last 2 minutes. Drain the potato and peas together, lift out the peas with a slotted spoon and mash the potato with the milk and pepper.
4. Serve the meatloaves on the mash with the peas.

Why it is a high-protein dinner

Mince, an egg and oats give about 45 g of protein with the peas. The oats and egg bind the loaf without breadcrumbs, and the oats add fibre. Sweet potato mash is made with just a splash of milk.

Swaps

Chicken mince in place of the beef. A grated carrot in the mix. Ordinary potato in place of the sweet potato.