Thursday

Ingredients (1 portion)

• 150 g plain Greek-style yoghurt
• 80 g blueberries (fresh or frozen)
• 30 g porridge oats
• ½ tsp finely grated lemon zest (from ¼ lemon)
• 1 tsp honey (optional)

Method

1. Stir the oats and lemon zest into the yoghurt in a bowl or jar.
2. If the blueberries are frozen, microwave them for 30 seconds to defrost them and make a little juice.
3. Spoon the blueberries over the top and drizzle with the honey if you like. Eat it straight away, or leave it for 10 minutes for softer oats.

Why it is a healthy start

Blueberries are full of vitamins and colour, and the lemon makes the whole thing taste fresh and sweet with hardly any honey. Greek yoghurt and oats give protein and fibre.

Swaps

Raspberries or strawberries in place of the blueberries. A few flaked almonds on top.

Ingredients (1 portion)

• 1 wholemeal tortilla wrap
• 100 g cooked, peeled cold-water prawns, defrosted if frozen
• 1 small ripe avocado
• 1 tbsp plain Greek-style yoghurt
• 1 tsp lemon juice
• 2 little gem lettuce leaves
• 30 g cucumber (about 3 cm)
• 1 pinch black pepper

Method

1. Pat the prawns dry with kitchen paper. Stir the yoghurt and lemon juice together in a bowl and mix in the prawns.
2. Halve the avocado, remove the stone and scoop out the flesh. Mash half of it with a fork and slice the other half. Slice the cucumber into sticks.
3. Spread the mashed avocado over the wrap. Add the lettuce leaves, the prawns, the sliced avocado and the cucumber, and finish with pepper.
4. Roll it up tightly and cut it in half. For a packed lunch, wrap it tightly in foil or paper and keep it cool. Eat it within 4 hours.

Why it is a healthy lunch

Prawns are very lean protein, and avocado gives healthy fat that keeps you full. The yoghurt and lemon replace mayonnaise, so the wrap is light and fresh.

Swaps

Tinned tuna or cooked chicken in place of the prawns. A pinch of paprika or chilli flakes.

Ingredients (1 portion)

• 125 g lean sirloin or rump steak
• 50 g rice vermicelli noodles
• 1 carrot
• 50 g cucumber (about 5 cm)
• 1 little gem lettuce
• 6 fresh mint leaves
• 1 clove garlic
• 1 lime (juice of the whole lime)
• 1 tbsp reduced-salt soy sauce
• 1 tsp honey
• 1 tsp olive oil

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

1. Trim any hard fat from the steak and slice it across the grain into thin strips, about 5 mm thick. Put it in a bowl with half the soy sauce and the chopped garlic, cover and put it on the bottom shelf of the fridge.
2. Make the dressing: in a small jar, stir the lime juice, the rest of the soy sauce and the honey. Peel the carrot and cut it into matchsticks, cut the cucumber into thin sticks, shred the lettuce and tear the mint. Keep them in a covered container in the fridge. Wash your hands, the board and the knife.

At dinner time (about 10 minutes)

1. Put the noodles in a bowl, cover them with boiling water and leave them for 4 minutes, or following the packet. Drain, rinse under cold water and shake dry.
2. Heat the oil in a frying pan over a high heat. Cook the beef strips for 2 to 3 minutes, turning once, until brown on the outside and cooked through. (If your pan is small, cook in two batches.)
3. Put the lettuce in a bowl, add the noodles, carrot, cucumber and mint, then the warm beef on top.
4. Pour the dressing over, toss lightly and eat straight away.

Why it is a healthy dinner

Thin strips of lean steak go a long way, and rice noodles with lots of raw vegetables and herbs make a light, filling dish with a sharp lime dressing instead of oil.

Swaps

Chicken strips in place of the beef (cook for 5 to 6 minutes until white all the way through). Bean sprouts or red pepper in place of the cucumber. A few chopped peanuts on top.