Wednesday

Ingredients (1 portion)

• 2 eggs
• 100 g asparagus (about 6 spears)
• 1 slice wholemeal bread
• 1 pinch black pepper

Method

1. Snap the woody ends off the asparagus where they break naturally. Bring a small pan of water to the boil.
2. Lower the eggs in gently and boil for 6 minutes for a runny yolk (7 for a softer set). Add the asparagus to the pan for the last 3 minutes.
3. Meanwhile, toast the bread. Lift out the asparagus and drain it. Cool the eggs in cold water for 30 seconds.
4. Serve the eggs in egg cups or small glasses, with the asparagus and toast to dip, and a little pepper.

Why it is a healthy start

Eggs give protein that keeps you full all morning, and asparagus adds vitamins and fibre for almost no calories. Dipping the asparagus is a lighter way to eat a runny egg than buttered toast.

Swaps

Green beans or long-stem broccoli in place of the asparagus. A poached egg in place of the boiled ones.

Ingredients (1 portion)

• 2 slices wholemeal bread
• 2 medium tomatoes
• 60 g light mozzarella (half a 125 g ball)
• 6 fresh basil leaves, or ½ tsp dried oregano
• 1 pinch black pepper

Method

1. Heat the grill to high and toast the bread lightly on both sides.
2. Slice the tomatoes and the mozzarella. Lay the tomato on the toast, then the mozzarella, and add pepper.
3. Grill for 2 to 3 minutes, until the cheese is just starting to melt.
4. Tear the basil over the top and eat straight away.

Why it is a healthy lunch

Ripe tomatoes give flavour and vitamin C, and light mozzarella gives protein and calcium with less fat than regular. The toast makes it a proper meal.

Swaps

A teaspoon of pesto spread on the toast. Sliced cucumber or rocket on top. Cherry tomatoes if full-size ones are not ripe.

Ingredients (1 portion)

• 3 eggs
• 100 g asparagus (the other half of the bunch)
• 60 g frozen peas
• 1 small courgette (about 120 g)
• 1 spring onion
• 30 g feta cheese
• 1 tsp olive oil
• 1 tomato
• 30 g cucumber (about 3 cm)
• 1 tsp lemon juice (from a fresh lemon)
• 1 slice wholemeal bread
• 1 pinch black pepper

Prep ahead (about 5 minutes, any time that day)

1. Snap the woody ends off the asparagus and cut the spears into 3 cm pieces. Slice the courgette thinly into half-moons. Trim and slice the spring onion. Keep them in a covered container in the fridge.

At dinner time (about 15 minutes)

1. Heat the grill to high. Heat the oil in a small non-stick frying pan with a metal or ovenproof handle (about 20 cm) over a medium heat.
2. Cook the asparagus, courgette and spring onion for 5 minutes, stirring, until just tender. Add the peas for the last minute.
3. Beat the eggs in a jug with pepper and pour them over the vegetables. Crumble the feta on top. Cook over a low heat for 4 minutes, without stirring, until the base is set and the top is still a little wet.
4. Put the pan under the grill for 2 to 3 minutes, until the top is set and golden.
5. While it cooks, slice the tomato and cucumber and dress them with the lemon juice and a little pepper. Toast the bread.
6. Slide the frittata onto a plate, cut it into wedges and serve with the salad and toast.

Why it is a healthy dinner

Three eggs give plenty of protein, and the asparagus, courgette and peas make it half vegetables. It is cooked with only 1 tsp of oil, and it is just as good cold the next day in a lunchbox.

Swaps

Spinach, broccoli or green beans in place of the asparagus. Cheddar in place of the feta. A handful of fresh mint or basil in the eggs.