Sunday

Ingredients (1 portion)

• 2 eggs
• 100 g cherry tomatoes
• 20 g baby spinach
• 2 slices wholemeal bread
• 1 tsp olive oil
• 1 pinch black pepper

Method

1. Heat the grill to high. Put the tomatoes on a baking tray, drizzle with the oil and add pepper. Grill for 6 to 8 minutes, shaking the tray once, until the skins split and they are soft.
2. Bring a small pan of water to a gentle simmer. Crack each egg into a cup and slide them in one at a time. Poach for 3 minutes for a runny yolk, then lift out with a slotted spoon and drain on kitchen paper.
3. Toast the bread. Put the spinach on the toast: the heat will wilt it. Top with the tomatoes and the poached eggs and add a little more pepper.

Why it is a healthy start

Roasting the tomatoes makes them sweet and jammy, so there is no need for ketchup. Eggs give protein, and the spinach counts towards your five a day.

Swaps

Sliced mushrooms roasted with the tomatoes. A boiled egg in place of poached if you prefer. A sprinkle of feta.

Ingredients (1 portion)

• 1 portion lentil, cucumber and feta salad, from Saturday's lunch (kept in the fridge)
• 20 g baby spinach
• 1 slice wholemeal bread
• 1 tsp lemon juice, to freshen it up

Method

1. Take the salad out of the fridge about 10 minutes before you eat it, so it is not too cold.
2. Put the spinach in a bowl or box and spoon the salad over it. Add the lemon juice and stir.
3. Eat with the bread, toasted if you like.

Why it is a healthy lunch

It needs no cooking, and the lentils soak up the dressing overnight, so it tastes even better. Fresh spinach adds a green boost and iron.

Swaps

A boiled egg or a spoonful of Greek yoghurt on top. Wrap it in a wholemeal tortilla for lunch on the go.

Ingredients (4 portions of lamb; the potatoes, peas and mint yoghurt are for tonight's portion)

• 800 g boneless lamb leg joint (rolled and netted), fully defrosted if frozen
• 2 cloves garlic
• 2 tsp olive oil
• 1 tsp dried thyme
• 1 pinch black pepper
• 200 g baby new potatoes (tonight's portion)
• 80 g frozen peas (tonight's portion)
• 3 tbsp plain Greek-style yoghurt (about 45 g, tonight's portion)
• 6 fresh mint leaves, chopped (tonight's portion)
• 1 tsp lemon juice (tonight's portion)

Prep (about 15 minutes)

1. Heat the oven to 200°C (180°C fan). Take the lamb out of the fridge 20 minutes before cooking and pat it dry with kitchen paper. Leave the net on.
2. Peel the garlic and cut it into thin slivers. Make small cuts all over the lamb with the tip of a sharp knife and push a sliver of garlic into each. Rub the joint with the oil, the thyme and plenty of pepper. Put it in a roasting tin.

Cooking (about 1 hour 15 minutes, mostly hands-off)

1. Roast for 15 minutes to brown the outside. Turn the oven down to 170°C (150°C fan) and roast for another 50 to 60 minutes. A thermometer in the middle should read at least 70°C, and the juices should run clear with no pink for a well-done joint.
2. Take the lamb out, cover it tightly with foil and rest it on a board for 15 minutes.
3. While it rests, put the potatoes in a pan of boiling water and cook for 12 to 15 minutes, until tender, adding the peas for the last 2 minutes. Drain.
4. Stir the yoghurt, mint and lemon juice together in a small bowl for the mint yoghurt.
5. Remove the net and slice the lamb thinly across the grain. Serve one quarter with the potatoes, peas and mint yoghurt, with a little of the juices from the tin spooned over.
6. Slice or shred the rest of the lamb into three containers, with a little of the juices on each to keep it moist.

Why it is a healthy dinner

A boneless leg is a lean cut with little fat, and one joint gives four meals for about 20 minutes of work. Mint yoghurt replaces gravy and butter, and the new potatoes and peas add fibre and vitamin C.

Swaps

Chicken thighs, roasted for 40 minutes at 200°C, for a quicker and cheaper dinner. Green beans or asparagus in place of the peas. Rosemary in place of the thyme.