Wednesday

Ingredients (1 portion)

• 40 g porridge oats
• 200 ml semi-skimmed milk
• 1 ripe banana
• 1 tbsp peanut butter, 100% peanuts (about 15 g)

Method

1. Put the oats and milk in a large microwave-safe bowl (the porridge rises, so use a bigger bowl than you think). Peel the banana and slice half of it into the bowl.
2. Microwave for 2 minutes, stir, then microwave for another 45 to 60 seconds, until thick and creamy.
3. Stir in the peanut butter, then top with the rest of the sliced banana.

Why it is a healthy start

The banana cooks into the porridge and sweetens it, so there is no sugar. Peanut butter adds protein and healthy fat, which keeps you full until lunch. Everything is made in the one bowl.

Swaps

Almond butter or chopped walnuts. A pinch of cinnamon. Frozen berries in place of the banana.

Ingredients (1 portion)

• 60 g couscous
• 80 ml boiling water
• 60 g frozen sweetcorn
• 1 small tin tuna in spring water (about 100 g drained)
• 1 tomato
• 1 tsp olive oil
• 1 tsp lemon juice (from a fresh lemon)
• 1 pinch black pepper

Method

1. Put the couscous and the frozen sweetcorn in a heatproof bowl and pour over the boiling water. Cover the bowl with a plate and leave it for 5 minutes.
2. Fluff the couscous with a fork. The heat will have defrosted and warmed the sweetcorn.
3. Drain the tuna and dice the tomato. Add them to the bowl with the oil, lemon juice and pepper and toss it all together. Eat it warm or cold, or put it in a box for lunch.

Why it is a healthy lunch

Tuna gives lean protein, and the couscous and sweetcorn give energy and fibre. It needs no cooking, only a kettle and a bowl, and it is as good cold as warm.

Swaps

Tinned salmon or a chopped boiled egg in place of the tuna. Cucumber or spinach added at the end. Wholewheat couscous for extra fibre.

Ingredients (1 portion)

• 250 g shop-bought potato gnocchi (from a 500 g pack)
• 1 courgette (about 150 g)
• 150 g cherry tomatoes
• 1 clove garlic
• 1 tsp dried oregano
• 2 tsp olive oil
• 125 g light mozzarella (1 ball)
• 1 pinch black pepper

Prep ahead (about 5 minutes, any time that day)

1. Cut the courgette into 1.5 cm chunks. Halve any large tomatoes. Peel and finely chop the garlic. Keep everything in a covered container in the fridge.

At dinner time (about 25 minutes, 5 of them hands-on)

1. Heat the oven to 220°C (200°C fan). Put the gnocchi straight from the pack onto a large baking tray with the courgette, tomatoes, garlic, oregano, oil and pepper. Toss well with your hands and spread in a single layer.
2. Roast for 18 to 20 minutes, turning once, until the gnocchi are golden and crisp on the outside and the tomatoes have burst.
3. Tear the mozzarella into pieces and scatter it over the tray. Return it to the oven for 3 minutes, until the cheese is soft and starting to melt.
4. Slide everything onto a plate and eat straight away.

Why it is a healthy dinner

Roasting gnocchi on a tray gives them a crisp outside with no frying or boiling, and you use a little oil. The courgette and tomatoes make half the tray vegetables, and light mozzarella melts on top for protein and calcium.

Swaps

A handful of spinach added for the last 3 minutes. A red pepper in place of the courgette. Feta in place of the mozzarella.