Friday

Ingredients (1 portion)

• 40 g porridge oats
• 200 ml semi-skimmed milk
• 80 g frozen mixed berries

Method

1. Put the oats and milk in a small saucepan over a medium heat. Stir for 3 to 4 minutes, until thick and creamy. (Or microwave in a large bowl for 2 minutes, stirring halfway.)
2. Put the berries in a bowl and microwave them for 1 minute, until soft and juicy.
3. Spoon the porridge into a bowl and pour the warm berries and their juice over the top.

Why it is a healthy start

Oats are rich in fibre that keeps you full for hours, and the berries add sweetness, colour and vitamin C, so there is no need for sugar. It uses just 3 ingredients.

Swaps

A sliced banana or grated apple in place of the berries. A spoonful of Greek yoghurt or peanut butter stirred in. A pinch of cinnamon.

Ingredients (1 portion)

• 1 portion sloppy joe beef mixture, from Thursday's dinner (kept in the fridge)
• 1 wholemeal tortilla wrap
• 30 g strong Cheddar, grated
• 20 g baby spinach
• 1 splash water

Method

1. Tip the cold beef mixture into a non-stick frying pan with a splash of water. Heat it over a medium heat for 4 to 5 minutes, stirring, until it is bubbling and steaming hot all the way through. Tip it into a bowl and wipe out the pan.
2. Lay the wrap in the pan. Scatter the cheese over one half, then add the hot beef and the spinach, and fold the other half over.
3. Cook over a medium heat for 2 minutes on each side, pressing down, until golden and the cheese has melted. Cut into 3 wedges and eat while hot.

Why it is a healthy lunch

Yesterday's sloppy joe becomes a brand new hot lunch in 10 minutes. The wholemeal wrap is cooked in a dry pan with no oil, the cheese is a small amount, and the spinach adds a vegetable.

Swaps

A spoonful of Greek yoghurt to dip. Sweetcorn or sliced pepper inside. A wholemeal pitta in place of the wrap.

Ingredients (2 portions)

• 260 g salmon fillets (2 fillets of about 130 g), skin on or off
• 400 g sweet potatoes (2 medium)
• 200 g green beans
• 2 tsp olive oil
• 1 tsp smoked paprika
• 1 tbsp lemon juice (from a fresh lemon)
• 1 pinch black pepper

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

1. Scrub the sweet potatoes and cut them into 2 cm chunks (peel them if you like). Trim the tops off the green beans. Keep them in a covered container in the fridge.
2. Put the salmon on a plate, cover it and put it on the bottom shelf of the fridge, to cook within about 6 hours. Wash your hands and the board after handling it.

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

1. Heat the oven to 220°C (200°C fan). Put the sweet potato on a large baking tray with the oil, paprika and pepper, toss and spread in a single layer. Roast for 15 minutes.
2. Take the tray out and push the sweet potato to one side. Add the green beans, and lay the salmon fillets on the tray. Squeeze the lemon juice over the salmon.
3. Roast for 10 to 12 minutes, until the salmon is opaque and flakes easily and the beans are tender.
4. Put one salmon fillet, half the sweet potato and half the beans on a plate and eat it hot.
5. Put the other fillet, sweet potato and beans in a container and cool it, uncovered, for no more than 1 hour. Cover it and put it in the fridge. Tomorrow's lunch is made from it.

Why it is a healthy dinner

Salmon gives protein and omega-3 fats, the sweet potato gives fibre and vitamin A, and the green beans add another vegetable. It all cooks on one tray with just 2 tsp of oil for two portions.

Swaps

Trout or cod in place of the salmon (cod needs 8 to 10 minutes). Broccoli in place of the green beans. A pinch of chilli flakes.