Thursday

Ingredients (1 portion)

• 40 g porridge oats
• 200 ml semi-skimmed milk
• 1 ripe banana
• 10 g walnut pieces (about 1 tbsp)
• 1 pinch ground cinnamon

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 bowl for 2 minutes, stirring halfway.)
2. Peel the banana. Mash half of it with a fork and stir it into the porridge for sweetness. Slice the rest.
3. Spoon into a bowl, top with the sliced banana and walnuts and finish with the cinnamon.

Why it is a healthy start

The banana sweetens the porridge so you do not need sugar, and the walnuts give healthy fats and a satisfying crunch. Oats keep you full and are good for your heart.

Swaps

Pecans or flaked almonds in place of the walnuts. A spoonful of peanut butter stirred in. A few raisins.

Ingredients (1 portion)

• 1 small tin tuna in spring water (about 100 g drained)
• 1 tbsp plain Greek-style yoghurt
• 2 slices wholemeal bread
• 1 tomato
• 30 g strong Cheddar, grated
• 1 pinch black pepper

Method

1. Heat the grill to high. Toast the bread lightly on both sides under the grill and put it on a baking tray.
2. Drain the tuna well and mix it in a bowl with the yoghurt and pepper.
3. Slice the tomato. Spread the tuna mixture on the toast, lay the tomato slices on top and cover with the cheese.
4. Grill for 2 to 3 minutes, until the cheese is melted and bubbling. Let it cool for a minute before you eat it.

Why it is a healthy lunch

Tuna is lean protein, and yoghurt makes the mixture creamy instead of mayonnaise. The tomato adds a juicy layer and some vitamin C.

Swaps

Tinned sweetcorn in the tuna mix. A pinch of paprika. A slice of red onion under the cheese.

Ingredients (1 portion)

• 125 g lean beef mince (5% fat)
• 1 small onion
• 1 red pepper
• 150 g potato (1 small), peeled and cut into 2 cm chunks
• 1 clove garlic
• 1½ tsp smoked paprika
• 1 tbsp tomato purée
• ½ cube reduced-salt beef stock cube
• 250 ml hot water for the stock
• 1 tsp olive oil
• 1 tbsp plain Greek-style yoghurt, to serve
• 1 pinch black pepper

Prep (about 10 minutes, any time that day)

1. Peel and chop the onion and garlic. Cut the pepper in half, remove the seeds and cut it into 2 cm pieces. Peel the potato, cut it into chunks and keep it in a covered container of cold water in the fridge (drain it before cooking).
2. Keep the raw mince on the bottom shelf of the fridge. Stand a medium saucepan with a lid on the hob, ready.

At dinner time (about 12 minutes of work)

1. Dissolve the stock cube in 250 ml of boiling water. Heat the oil in the saucepan over a medium-high heat.
2. Add the mince and cook for 4 minutes, breaking it up, until it is brown all over. Add the onion and pepper and cook for 4 minutes, until soft.
3. Stir in the garlic, paprika and tomato purée for 1 minute. Add the drained potato and the hot stock and stir well.
4. Bring to the boil, then turn down the heat, cover and simmer for 20 to 25 minutes, stirring once or twice, until the potato is tender and the sauce is thick. If it gets too dry, add a splash of water.
5. Season with pepper. Spoon into a bowl and finish with the yoghurt on top.

Why it is a healthy dinner

Paprika, onion and pepper make a rich sauce with no cream and almost no oil, and the potato makes it filling. A spoonful of yoghurt replaces the soured cream usually served with goulash.

Swaps

A carrot or some green cabbage in place of the pepper. Add ½ tsp of caraway seeds if you like the traditional flavour. Serve with a slice of wholemeal bread to mop up the sauce.