Wednesday

Ingredients (1 portion)

• 150 g plain Greek-style yoghurt
• 80 g frozen mixed berries
• 30 g porridge oats
• 1 tsp honey (optional)

Method

1. Put the berries in a bowl and microwave them for 1 minute, until soft and juicy. (Or leave them out of the freezer for 15 minutes.)
2. Stir the oats into the yoghurt in a bowl and spoon the berries and their juice over the top.
3. Drizzle with the honey if you like. Eat straight away, or leave it for 10 minutes for softer oats.

Why it is a healthy start

Berries give vitamins and natural sweetness, Greek yoghurt gives protein, and the oats give fibre. It takes 4 minutes with no pan.

Swaps

A sliced banana or apple in place of the berries. A spoonful of nuts or seeds on top.

Ingredients (1 portion)

• 1 portion lemon-garlic chicken, potatoes and green beans, from Tuesday's dinner (2 thighs, about 200 g of potatoes, 100 g of beans, kept in the fridge)
• ½ cube reduced-salt chicken stock cube
• 400 ml hot water for the stock
• 1 tsp lemon juice (from a fresh lemon)
• 1 slice wholemeal bread, to serve
• 1 pinch black pepper

Method

1. Shred the chicken into bite-size pieces with two forks and cut the potatoes and beans into smaller pieces.
2. Dissolve the stock cube in 400 ml of boiling water in a medium saucepan. Add the chicken, potatoes and beans, with any juices left in the container.
3. Bring to the boil, turn down the heat and simmer for 8 to 10 minutes, until everything is steaming hot all the way through. Mash a few of the potatoes against the side of the pan with a fork to thicken the soup.
4. Stir in the lemon juice and pepper, toast the bread and serve with the soup.

Why it is a healthy lunch

The leftover tray flavours the soup with lemon and garlic, so you need only half a stock cube. It gives protein, vegetables and carbohydrate in one bowl, and it is made from food that would otherwise be waste.

Swaps

A handful of spinach in the last minute. A little pasta or rice if you want a bigger bowl. Grated Cheddar on the toast.

Ingredients (2 portions)

• 1 courgette (about 200 g)
• 1 red pepper
• 1 small onion
• 200 g cherry tomatoes
• 1 tin (400 g) butter beans, drained and rinsed
• 1 tsp smoked paprika
• 2 tsp olive oil
• 30 g feta cheese (for tonight's portion)
• 2 slices wholemeal bread, to serve (for tonight's portion)
• 1 pinch black pepper

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

1. Cut the courgette into 2 cm chunks. Cut the pepper in half, remove the seeds and cut it into 2 cm pieces. Peel the onion and cut it into thin wedges. Drain and rinse the butter beans. Keep everything in a covered container in the fridge, with the tomatoes.

At dinner time (about 30 minutes, 10 of them hands-on)

1. Heat the oven to 220°C (200°C fan). Put the courgette, pepper, onion, tomatoes and butter beans on a large baking tray. Add the oil, paprika and pepper, and toss well. Spread out in a single layer, so that they roast and do not steam.
2. Roast for 25 to 30 minutes, turning once, until the vegetables are soft and charred at the edges, and the tomatoes have burst.
3. Put half the tray on a plate, crumble 30 g of the feta over the top and eat it hot with a slice of bread. (Or toast the bread.)
4. Put the other half, without the feta, 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 of roasted vegetables with butter beans for protein and fibre, and only a little feta for flavour. Roasting makes the vegetables sweet and rich, so it needs very little oil and no meat.

Swaps

A tin of chickpeas in place of the butter beans. An aubergine in place of the courgette. A handful of spinach stirred in at the end.