Tuesday

Ingredients (1 portion)

• 2 slices wholemeal bread
• 1 tbsp peanut butter, 100% peanuts (about 15 g)
• 1 ripe banana
• 1 pinch ground cinnamon

Method

1. Toast the bread. Peel the banana and slice it.
2. Spread the peanut butter over the hot toast so it melts a little, and lay the banana slices on top.
3. Sprinkle over the cinnamon. Eat straight away.

Why it is a healthy start

Peanut butter gives protein and healthy fat, the banana gives natural sweetness and potassium, and wholemeal toast adds fibre. It takes 3 minutes and keeps you full until lunch.

Swaps

Sliced strawberries or apple in place of the banana. A drizzle of honey. Almond butter in place of the peanut butter.

Ingredients (1 portion)

• 1 portion beef and orzo pot, from Monday's dinner (kept in the fridge)
• 50 g cucumber (about 5 cm)
• 20 g baby spinach
• 30 g feta cheese (the other half of Monday's)
• 1 tsp lemon juice (from a fresh lemon)
• 1 tsp olive oil

Method

1. Take the orzo out of the fridge. It will have thickened, so break it up with a fork and loosen it with the lemon juice and oil.
2. Dice the cucumber, tear the spinach and crumble in the feta.
3. Fold everything into the orzo and eat it cold from the container, or pack it in a box for lunch. Keep it in a bag with a cool pack if you are taking it out, and eat it within 4 hours.

Why it is a healthy lunch

A completely different meal from last night's dinner, with no cooking. The lemon, cucumber and spinach make the rich beef and tomato orzo fresh, and the protein and wholemeal carbohydrates keep you full.

Swaps

Chopped olives or cherry tomatoes. A spoonful of Greek yoghurt on the side. Fresh mint or parsley if you have any.

Ingredients (2 portions)

• 400 g boneless, skinless chicken thighs (4 thighs)
• 400 g baby new potatoes
• 200 g green beans
• 2 cloves garlic
• 1 lemon (zest and juice)
• 2 tsp olive oil
• 1 tsp dried oregano
• 1 pinch black pepper

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

1. Peel and crush the garlic. Grate the zest of the lemon into a large bowl, then squeeze in the juice. Stir in the garlic, oil, oregano and pepper. Add the chicken thighs, turn them in the marinade, 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 (quarter any big ones, so they are about 3 cm). Trim the tops off the green beans. Keep them in covered containers 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 on a large baking tray and add the chicken with its marinade. Toss and spread in a single layer.
2. Roast for 20 minutes. Take the tray out, turn the chicken and potatoes over, and add the green beans, tossing them in the juices. Roast for another 10 to 12 minutes, until the chicken is golden and white all the way through with no pink, and the potatoes are tender.
3. Put half of the chicken, potatoes and beans (2 thighs, about 200 g of potatoes and 100 g of beans) on a plate and eat it hot.
4. Put the other half in a container and cool it, uncovered, for no more than 1 hour. Cover it and put it in the fridge. Tomorrow's lunch soup is made from it.

Why it is a healthy dinner

A whole tray with protein, a starchy vegetable and a green vegetable all together, flavoured with garlic and lemon instead of a sauce. Chicken thighs stay juicy and are cheaper than breasts, and you use only 2 tsp of oil for two portions.

Swaps

Broccoli or courgette in place of the green beans. Chicken breast in place of the thighs (cook for 5 minutes less). Rosemary or thyme in place of the oregano.