Sunday

Ingredients (1 portion)

• 2 eggs
• 50 ml semi-skimmed milk
• ½ tsp ground cinnamon
• 2 slices wholemeal bread
• 1 tsp olive oil
• 1 ripe banana

Method

1. Beat the eggs, milk and cinnamon in a shallow dish with a fork. Lay the bread in the dish for 30 seconds on each side, until it soaks up most of the egg.
2. Heat the oil in a non-stick frying pan over a medium heat. Fry the bread for 2 to 3 minutes on each side, until golden and set. Pour any egg left in the dish into the pan around the bread and cook it too.
3. Slice the banana. Put the French toast on a plate and lay the banana slices on top.

Why it is a healthy start

It tastes like a weekend treat, but it is made with wholemeal bread, eggs and a banana, with no added sugar. The eggs give protein, and the banana sweetens it.

Swaps

Frozen berries heated for a minute in place of the banana. A spoonful of Greek yoghurt. A drizzle of honey.

Ingredients (1 portion)

• 1 portion beef ragu, from Saturday's dinner (kept in the fridge)
• 1 baking potato (about 250 g)
• 20 g strong Cheddar, grated
• 20 g baby spinach
• 1 splash water

Method

1. Scrub the potato and prick it all over with a fork. Microwave it on a plate for 5 minutes, turn it over and microwave for another 3 to 4 minutes, until it feels soft when squeezed (use a tea towel, it will be hot).
2. While it cooks, tip the cold ragu into a small saucepan with a splash of water. Heat it over a medium heat for 5 minutes, stirring, until it is bubbling and steaming hot all the way through.
3. Cut the potato open and fluff up the inside with a fork. Put the spinach inside, spoon the hot ragu over the top and scatter with the cheese.

Why it is a healthy lunch

Last night's ragu gets a second life on a baked potato, with the skin giving extra fibre. The spinach is wilted by the heat, and a small amount of cheese melts over the top.

Swaps

A sweet potato in place of the potato. A spoonful of Greek yoghurt on top. Frozen peas stirred into the ragu as it heats.

Ingredients (3 portions of pork; the vegetables are for tonight's portion)

• 600 g boneless pork loin joint, fat trimmed, fully defrosted if frozen
• 1 tsp honey
• 1 tsp mustard
• 1 tsp dried thyme
• 2 tsp olive oil
• 1 carrot, cut into large chunks (tonight's portion)
• 1 parsnip, cut into large chunks (tonight's portion)
• 150 g potato (1 medium), cut into chunks (tonight's portion)
• 80 g frozen peas (tonight's portion)
• 1 pinch black pepper

Prep (about 15 minutes)

1. Heat the oven to 220°C (200°C fan). Take the pork out of the fridge 20 minutes before cooking and pat it dry with kitchen paper. Trim off any hard fat.
2. Mix the honey, mustard, thyme, 1 tsp of the oil and plenty of pepper in a small bowl and rub it all over the pork. Put it in a roasting tin.
3. Peel the carrot, parsnip and potato and cut them into large chunks (about 4 cm). Toss them with the other 1 tsp of oil and spread them around the pork in the tin.

Cooking (about 1 hour 10 minutes, mostly hands-off)

1. Roast for 20 minutes to brown the pork. Turn the oven down to 180°C (160°C fan) and roast for another 40 to 45 minutes, turning the vegetables once, until the pork is cooked through. A thermometer in the middle should read at least 70°C, and the juices should run clear with no pink.
2. Lift the pork onto a board, cover tightly with foil and rest it for 10 minutes. Keep the vegetables warm in the switched-off oven.
3. Cook the peas in a small pan of boiling water for 3 minutes, or in the microwave. Drain.
4. Slice the pork thinly. Serve one third (about 150 g) with the roast vegetables and peas, with a spoonful of the juices from the tin.
5. Put the other two thirds in two separate containers, with a little of the juices to keep it moist. Cool them, uncovered, for no more than 1 hour. Cover and put them in the fridge.

Why it is a healthy dinner

Pork loin is one of the leanest roasts, with very little fat once trimmed, and a tiny honey and mustard glaze gives it flavour with no sauce. One joint gives three meals with only about 15 minutes of work.

Swaps

A boneless chicken breast joint, or a beef topside, in place of the pork. A sweet potato in place of the potato. Broccoli in place of the peas.