Friday

Ingredients (1 portion)

• 2 eggs
• 50 g cherry tomatoes
• 60 g light mozzarella (the other half of Wednesday's ball)
• 4 fresh basil leaves
• 2 slices wholemeal bread
• 1 tsp olive oil
• 1 pinch black pepper

Method

1. Halve the tomatoes and cut the mozzarella into small cubes. Beat the eggs in a jug with pepper. Put the bread in the toaster.
2. Heat the oil in a small non-stick frying pan over a medium heat. Cook the tomatoes for 2 minutes, until they start to soften.
3. Pour in the eggs and stir gently for 1 to 2 minutes, until they are just starting to set. Fold in the mozzarella and take the pan off the heat. The eggs will finish cooking in the heat of the pan.
4. Pile the eggs on the toast and tear the basil over the top.

Why it is a healthy start

Eggs give protein, and the tomatoes and basil give the feel of a pizza topping with none of the fat. Light mozzarella melts into the eggs, so a small amount is plenty.

Swaps

Feta in place of the mozzarella. A handful of spinach stirred in. Wholemeal pitta in place of the toast.

Ingredients (1 portion)

• 1 tsp olive oil
• 2 spring onions
• 1 courgette (about 200 g)
• 80 g frozen peas
• ½ cube reduced-salt vegetable stock cube
• 300 ml hot water for the stock
• 6 fresh mint leaves
• 1 tsp lemon juice
• 1 tbsp plain Greek-style yoghurt
• 1 slice wholemeal bread, to serve

Method

1. Trim and slice the spring onions. Cut the courgette into thin half-moons.
2. Heat the oil in a medium saucepan over a medium heat. Cook the spring onions and courgette for 4 minutes, stirring, until soft but not brown.
3. Add the hot stock, bring to the boil, turn down the heat and simmer for 6 minutes. Add the peas for the last 2 minutes.
4. Take the pan off the heat. Add the mint and lemon juice and blend with a stick blender until smooth.
5. Cool it for 10 minutes, then pour into a container, cover and chill it for at least 1 hour (or put it in a flask or lidded jar and take it with you). Swirl the yoghurt on top and serve with the toast. It is also good served warm.

Why it is a healthy lunch

A bowl of green vegetables with no cream or potato, and the peas give protein and fibre. Mint and lemon make it taste fresh and bright, so it is a light lunch for a warm day.

Swaps

Spinach or lettuce stirred in at the end for more green. Basil in place of the mint. Warm it through if the day is cold.

Ingredients (1 portion)

• 100 g hot-smoked salmon fillet (ready to eat)
• 200 g baby new potatoes
• 60 g frozen peas
• 50 g cucumber (about 5 cm)
• 1 spring onion
• 40 g baby spinach
• 2 tbsp plain Greek-style yoghurt (about 30 g)
• 1 tsp lemon juice
• 6 fresh mint leaves
• 1 pinch black pepper

Prep ahead (optional, any time that day)

1. Boil the potatoes (step 1 below), drain them, and cool them. Keep them covered in the fridge. Mix the dressing and slice the cucumber and spring onion, and keep them in the fridge too. At dinner time, you then only need to assemble the salad.

At dinner time (about 15 minutes)

1. Halve any large potatoes so they are all about the same size. Put them in a pan of boiling water and cook for 12 to 15 minutes, until a knife slides in easily. Add the peas for the last 2 minutes. Drain.
2. Make the dressing: in a small bowl, stir the yoghurt with the lemon juice, the mint leaves, finely chopped, and a little pepper. Add a splash of water to loosen it.
3. Slice the cucumber and spring onion. Put the spinach on a plate.
4. Toss the warm potatoes and peas gently with half the dressing, then pile onto the spinach with the cucumber and spring onion.
5. Flake the salmon over the top and spoon over the rest of the dressing.

Why it is a healthy dinner

Salmon gives omega-3 fats and plenty of protein, and the new potatoes and peas add fibre and vitamin C. The creamy dressing is made with yoghurt and lemon, not mayonnaise.

Swaps

Hot-smoked trout or mackerel in place of the salmon. Green beans or asparagus in place of the peas. A soft-boiled egg on the side.