Monday

Ingredients (1 portion)

• 2 eggs
• 1 tomato
• 20 g baby spinach
• 1 wholemeal tortilla wrap
• 1 tsp olive oil
• 1 pinch black pepper

Method

1. Dice the tomato. Beat the eggs with the pepper in a jug.
2. Heat the oil in a small non-stick frying pan over a medium heat. Cook the tomato for 1 minute, then pour in the eggs and stir gently for 1 to 2 minutes, until softly scrambled. Fold in the spinach for the last 20 seconds.
3. Warm the wrap in the toaster for 20 seconds, spoon the eggs into the middle, fold in the sides and roll it up. Eat it warm, or wrap it in foil to take with you.

Why it is a healthy start

Two eggs give protein that keeps you full all morning, and the tomato and spinach add vitamins. A wholemeal wrap makes it portable, and it is ready in 8 minutes.

Swaps

A sprinkle of grated cheese in the wrap. Baked beans on the side. Wholemeal toast in place of the wrap.

Ingredients (1 portion)

• 1 wholemeal pitta bread
• 30 g strong Cheddar, sliced or grated
• 1 tomato
• 50 g cucumber (about 5 cm)
• 1 tsp mustard
• 1 pinch black pepper

Method

1. Warm the pitta in the toaster for 1 minute, then split it open along one side.
2. Spread the mustard inside. Slice the tomato and cucumber and tuck them in with the cheese and a little pepper.
3. Eat straight away, or wrap it in foil for a packed lunch.

Why it is a healthy lunch

A light lunch because dinner tonight is the big meal. Strong cheese gives a lot of flavour for a small amount, and the vegetables and wholemeal pitta add fibre.

Swaps

A handful of spinach. A boiled egg, sliced, for extra protein. A spoonful of houmous in place of the mustard.

Ingredients (2 portions)

• 250 g lean beef mince (5% fat)
• 1 onion
• 2 cloves garlic
• 1 large courgette (about 200 g)
• 1 tin (400 g) chopped tomatoes
• 150 g dried orzo pasta (75 g a portion)
• 1 cube reduced-salt beef stock cube
• 400 ml hot water for the stock
• 1 tbsp tomato purée
• 1 tsp dried oregano
• 1 tsp olive oil
• 60 g feta cheese (30 g for tonight, 30 g for tomorrow)
• 1 pinch black pepper

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

1. Peel and finely chop the onion and garlic. Cut the courgette into 1 cm cubes. Keep them in a covered container. Keep the raw mince on the bottom shelf of the fridge.

At dinner time (about 25 minutes, 12 of them hands-on)

1. Dissolve the stock cube in 400 ml of boiling water. Heat the oil in a large, deep frying pan or wide saucepan with a lid over a medium-high heat.
2. Add the mince and cook for 5 minutes, breaking it up, until brown all over and no pink is left. Add the onion and courgette and cook for 4 minutes.
3. Stir in the garlic, oregano and tomato purée for 1 minute. Add the tomatoes and the hot stock and bring to the boil.
4. Stir in the orzo, turn the heat down to a steady simmer and cook uncovered for 10 to 12 minutes, stirring often so it does not stick, until the orzo is tender and the sauce is thick and creamy. Add a splash of water if it gets too dry. Season with pepper.
5. Spoon half into a bowl and crumble 30 g of the feta over the top. Eat it hot.
6. Spoon the other half into a container and leave it, uncovered, to cool for no more than 1 hour (stirring it once helps). Cover it and put it in the fridge. Tomorrow's lunch is made from it.

Why it is a healthy dinner

Orzo cooks in the sauce, so it soaks up all the flavour and the whole dinner is made in one pan. Lean mince, courgette and a whole tin of tomatoes make it protein-rich and full of vegetables, and a little feta adds a salty finish.

Swaps

A red pepper or a handful of spinach in place of the courgette. Wholewheat pasta shapes in place of the orzo. Chicken mince in place of the beef.