Saturday

Ingredients (1 portion)

• 1 small courgette (about 150 g)
• 1 egg, for the fritters
• 20 g plain flour (about 2 tbsp)
• 30 g feta cheese
• 4 fresh mint leaves
• 1 egg, to poach
• 1 tsp olive oil
• 1 pinch black pepper

Method

1. Grate the courgette on the coarse side of a grater. Put it in a clean tea towel or kitchen paper and squeeze out as much water as you can. This is the secret to crisp fritters.
2. In a bowl, mix the courgette with the flour, 1 egg, the crumbled feta, the chopped mint and pepper, to make a thick batter.
3. Heat the oil in a non-stick frying pan over a medium heat. Drop in 3 big spoonfuls of batter, flatten them lightly and cook for 3 minutes on each side, until golden and set.
4. While the second side cooks, bring a small pan of water to a gentle simmer. Crack the second egg into a cup, slide it into the water and poach for 3 minutes. Lift it out with a slotted spoon and drain it on kitchen paper.
5. Stack the fritters on a plate and put the poached egg on top.

Why it is a healthy start

Mostly vegetable with only a spoonful of flour, and a poached egg for protein. Feta is salty, so a small amount gives plenty of flavour.

Swaps

A grated carrot in place of half the courgette. Cheddar in place of the feta. A spoonful of Greek yoghurt on the side.

Ingredients (2 portions)

• 400 g tin green or brown lentils in water (1 tin), drained and rinsed
• 100 g cucumber (about 10 cm)
• 100 g cherry tomatoes
• 60 g feta cheese
• 6 fresh mint leaves
• 2 tbsp lemon juice
• 2 tsp olive oil
• 1 pinch black pepper

Method

1. Drain the lentils in a sieve and rinse them under cold water. Shake them dry and tip them into a bowl.
2. Dice the cucumber into small cubes and halve the tomatoes. Add them to the lentils. Chop the mint and crumble in the feta.
3. Whisk the lemon juice, olive oil and pepper with a fork and pour it over. Toss everything together.
4. Eat half now, and put the other half in a covered container in the fridge. The flavours get better overnight, and it is tomorrow's lunch.

Why it is a healthy lunch

Lentils give plenty of protein and fibre and keep you full for hours. The lemon dressing needs only a little oil, and the feta adds salt and flavour, so you need no more.

Swaps

A tin of chickpeas in place of the lentils. Add a handful of spinach or rocket when you serve it. A boiled egg on top for extra protein.

Ingredients (1 portion)

• 150 g lean rump steak, fat trimmed
• 1 corn on the cob
• 2 medium tomatoes
• 15 g fresh parsley (about a handful)
• 1 clove garlic
• 1 tbsp lemon juice
• 3 tsp olive oil (1 tbsp, for the chimichurri)
• 1 tsp olive oil, for the steak
• 1 tbsp cold water
• 1 pinch black pepper

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

1. Make the chimichurri: finely chop the parsley and the garlic. Mix them in a small bowl with the lemon juice, the 3 tsp of oil, the water and a little pepper. Cover and leave it at room temperature for up to 1 hour, or keep it in the fridge.
2. Take the steak out of the fridge about 15 minutes before cooking, and pat it dry with kitchen paper.

At dinner time (about 15 minutes)

1. Heat the grill to high. Remove the husk and silks from the corn and microwave it in a bowl with 2 tbsp of water for 4 minutes (or boil it for 6 minutes). Put it under the grill for 4 to 5 minutes, turning, until it is golden in places.
2. Meanwhile, heat a frying pan over a high heat until very hot. Rub the steak with the 1 tsp of oil and a little pepper. Cook it for 2 to 3 minutes on each side for medium (3 to 4 for well done), turning once.
3. Put the steak on a board, cover with foil and rest it for 3 minutes. Slice the tomatoes and put them on a plate.
4. Slice the steak against the grain and arrange it on the plate with the corn. Spoon over some chimichurri, and eat the rest with the tomatoes.

Why it is a healthy dinner

A lean steak is a rich source of iron and protein, and the herb sauce gives a big hit of flavour from parsley, garlic and lemon with only 1 tbsp of oil. Fresh corn and tomatoes make it a full, colourful plate.

Swaps

Sirloin or a chicken breast in place of the rump. Frozen sweetcorn, grilled in a pan, if corn on the cob is out of season. Cucumber in place of the tomato.