Monday

Ingredients (1 portion)

• 40 g porridge oats
• 100 ml semi-skimmed milk
• 80 g plain Greek-style yoghurt
• 100 g strawberries
• 10 g flaked almonds

Method

1. The evening before, mix the oats, milk and yoghurt in a jar or lidded container. Cover and put it in the fridge.
2. Hull the strawberries and slice them. Keep about a quarter back for the top and stir the rest into the oats.
3. In the morning, give it a stir, add a splash of milk if it is too thick, and top with the rest of the strawberries and the almonds. Eat it cold, straight from the jar, or take it with you.

Why it is a healthy start

Soaked oats are soft and creamy with no cooking, and give slow-release energy and fibre. The strawberries are sweet and full of vitamin C, so it needs no sugar, and the almonds add healthy fat and crunch.

Swaps

Raspberries or blueberries in place of the strawberries. Chopped walnuts or sunflower seeds in place of the almonds. A little honey if the fruit is not sweet.

Ingredients (1 portion)

• 1 wholemeal tortilla wrap
• 80 g frozen peas
• 30 g feta cheese
• 1 tbsp plain Greek-style yoghurt
• 6 fresh mint leaves
• 1 tsp lemon juice (from ½ a lemon)
• 20 g baby spinach
• 1 pinch black pepper

Method

1. Put the peas in a bowl and cover them with boiling water from the kettle. Leave them for 2 minutes, then drain them well.
2. Mash the peas roughly with a fork. Stir in the yoghurt, the lemon juice and the mint leaves, finely chopped. Crumble in the feta and add pepper.
3. Lay the spinach down the middle of the wrap, spoon the pea mixture over it, fold in the sides and roll it up tightly. Cut it in half. It keeps for a few hours wrapped in foil or paper in a bag with a cool pack.

Why it is a healthy lunch

Peas are surprisingly high in plant protein and fibre, and the feta adds a salty kick, so you need very little of it. It is cold, fresh and filling, with no mayonnaise.

Swaps

A boiled egg, sliced, for extra protein. Cottage cheese in place of the feta. A handful of rocket in place of the spinach.

Ingredients (1 portion)

• 125 g lean beef mince (5% fat)
• 60 g basmati rice
• 1 clove garlic
• 2 spring onions
• ½ tsp ground ginger
• 1 tbsp reduced-salt soy sauce
• 1 tsp honey
• 1 tsp olive oil
• 1 little gem lettuce (use 4 to 6 of the biggest leaves)
• 1 carrot
• 50 g cucumber (about 5 cm)
• 6 fresh mint leaves
• 1 tsp lemon juice (from the other ½ lemon)

Prep ahead (about 8 minutes, any time that day)

1. Peel and finely chop the garlic. Trim and slice the spring onions. Peel the carrot and cut it into thin matchsticks, or grate it. Cut the cucumber into thin sticks. Tear the mint leaves. Separate the lettuce leaves, rinse and dry them.
2. Mix the soy sauce, honey and ginger in a small bowl. Keep the raw mince on the bottom shelf of the fridge, and the prepared vegetables in a covered container.

At dinner time (about 12 minutes)

1. Cook the rice in a pan of boiling water for 10 to 11 minutes, or following the packet. Drain it.
2. Heat the oil in a frying pan over a medium-high heat. Cook the mince for 5 minutes, breaking it up, until brown all over and no pink is left.
3. Add the garlic and white parts of the spring onions and cook for 1 minute. Pour in the soy mixture and cook for 1 more minute, until it is sticky. Take the pan off the heat and stir in the lemon juice.
4. Spoon the beef into the lettuce leaves, top with the carrot, cucumber, mint and the green spring onion. Eat them with your hands, with the rice on the side.

Why it is a healthy dinner

Lean mince with lots of crunchy raw vegetables, and lettuce leaves instead of bread or a tortilla. The sauce is just soy sauce and honey, so there is no added oil beyond 1 tsp.

Swaps

Turkey or chicken mince in place of the beef. A pinch of chilli flakes for heat. A few chopped peanuts on top.