Tuesday

Ingredients (1 portion)

• 2 eggs
• 1 tbsp semi-skimmed milk
• 20 g baby spinach
• 20 g strong Cheddar, grated
• 1 slice wholemeal bread
• 1 pinch black pepper

Method

1. Rinse the mug and spray or wipe the inside with a very small amount of oil (or use a silicone mug). Tear the spinach into small pieces and put it in a large microwave-safe mug (about 350 ml).
2. Crack in the eggs, add the milk and pepper and beat well with a fork. Stir in most of the cheese.
3. Microwave for 1 minute, stir, then microwave for another 45 to 60 seconds, until the egg is just set and puffed up. Microwaves vary, so check after 45 seconds the second time.
4. Sprinkle the rest of the cheese on top and eat it with the toast.

Why it is a healthy start

Two eggs give protein that keeps you full all morning, and the spinach adds iron and vitamins, in a breakfast that takes 5 minutes and leaves one mug to wash.

Swaps

Diced tomato or a spoonful of sweetcorn in the mug. A slice of ham, torn up. Feta in place of the Cheddar.

Ingredients (1 portion)

• 2 slices wholemeal bread
• 2 slices lean cooked ham (about 40 g)
• 25 g strong Cheddar, sliced or grated
• 1 tomato
• 1 pinch black pepper

Method

1. Slice the tomato. Lay one slice of bread in a cold non-stick frying pan. Top with half the cheese, then the ham, the tomato slices, a little pepper and the rest of the cheese. Put the second slice of bread on top.
2. Put the pan on a medium heat and cook for 3 minutes, pressing down gently with a spatula, until the underneath is golden.
3. Flip carefully and cook for 2 to 3 minutes more, until the bread is golden and the cheese has melted. Cut in half and let it cool for a minute before you eat it.

Why it is a healthy lunch

It is a toastie made in a dry frying pan with no butter, and the tomato adds juice and vitamin C. Choose lean, plain cooked ham with no added water or glaze, and use a little strong cheese for plenty of flavour.

Swaps

A handful of spinach in the middle. Sliced cooked chicken in place of the ham. A teaspoon of mustard on the bread.

Ingredients (1 portion)

• 200 g boneless, skinless chicken thighs (2 thighs)
• 200 g baby new potatoes
• 200 g cauliflower florets
• 1 small onion
• 2 tbsp plain Greek-style yoghurt, for the marinade (about 30 g)
• 2 tsp mild curry powder
• 1 tsp olive oil
• 2 tbsp plain Greek-style yoghurt, to serve (about 30 g)
• 1 pinch black pepper

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

1. Cut the chicken into 3 cm chunks. In a large bowl, mix the marinade yoghurt, curry powder, oil and pepper. Stir in the chicken, cover the bowl and put it on the bottom shelf of the fridge. Wash your hands, the board and the knife.
2. Halve the potatoes (cut any big ones into quarters, so they are about 3 cm). Cut the cauliflower into small florets. Peel the onion and cut it into thin wedges. Keep the vegetables in a covered container in the fridge.

At dinner time (about 35 minutes, 10 of them hands-on)

1. Heat the oven to 220°C (200°C fan). Put the potatoes, cauliflower and onion on a large baking tray and add the chicken with its marinade. Toss everything together with clean hands or a spoon and spread out in a single layer, so it roasts and does not steam.
2. Roast for 15 minutes. Take the tray out, turn everything over and roast for another 15 to 20 minutes, until the chicken is golden and white all the way through with no pink, and the potatoes are tender and crisp at the edges.
3. Spoon onto a plate and serve with the yoghurt on the side.

Why it is a healthy dinner

A tikka-style marinade with yoghurt and spices gives plenty of flavour with very little oil, and the tray is half cauliflower and onion. The potatoes cook on the tray with the chicken, so there is no separate rice or chips to make.

Swaps

Broccoli or a red pepper in place of the cauliflower. Chicken breast in place of the thighs (cook for 5 minutes less). Add a pinch of chilli flakes for heat.