Wednesday
Meal Plan 1: Everyday Classics
Day 3 · Wednesday
Breakfast
Greek Yoghurt with Berries and Oats
Ingredients (1 portion)
- 150 g plain Greek-style yoghurt
- 100 g mixed berries (fresh or frozen)
- 20 g porridge oats
Method
- If your berries are frozen, tip them into a bowl a few minutes ahead, or microwave them for 30 seconds, so they soften and release some juice.
- Spoon the yoghurt into a bowl and sprinkle the oats over it.
- Add the berries and all their juice. Leave for a minute or two so the oats soften slightly, then eat.
Why it is a healthy start
Greek-style yoghurt is high in protein, the berries add fibre and natural sweetness, and the raw oats make the bowl filling.
Swaps
A teaspoon of honey if you want it sweeter. Sliced banana or apple instead of berries. Cover and chill it overnight and the oats soften into an overnight-oats style pot.
Shopping list for this recipeLunch
Hummus, Carrot and Cucumber Wrap
Ingredients (1 portion)
- 1 wholemeal tortilla wrap
- 3 tbsp hummus (shop-bought, about 60 g)
- 1 medium carrot
- 80 g cucumber (about a third of one)
- 1 small handful baby spinach (optional, left over from Tuesday)
Method
- Peel and coarsely grate the carrot. Cut the cucumber into thin sticks.
- Lay the wrap flat and spread the hummus over it, leaving a gap of about 2 cm round the edge.
- Put the spinach (if using), carrot and cucumber in a line across the middle, a little closer to you than the centre.
- Fold in the two sides, then roll the wrap up tightly from the bottom. Cut in half diagonally.
Why it is a healthy lunch
Hummus is made from chickpeas, so it brings protein and fibre. The raw carrot and cucumber give crunch and keep it light.
Swaps
Add a handful of grated cheese or a boiled egg if you want it more filling. Sliced pepper or shredded cabbage work in place of the cucumber. Wrap it in baking paper and it keeps well in a lunchbox.
Shopping list for this recipeDinner
Chickpea and Spinach Curry
Ingredients (makes 2 portions: dinner tonight, one for the freezer)
- 1 onion
- 2 cloves garlic
- 1 tbsp olive oil
- 1 tbsp medium curry powder
- 1 tin chopped tomatoes (400 g)
- 1 tin chickpeas in water (400 g), drained and rinsed
- 80 g baby spinach
- 60 g brown basmati rice (tonight's portion only)
- Salt
Method
- Peel and finely chop the onion. Peel the garlic and chop it finely.
- Heat the oil in a saucepan over a medium heat. Cook the onion for about 5 minutes, stirring, until soft. Add the garlic for 30 seconds.
- Stir in the curry powder and cook for 1 minute. If it sticks, add a splash of water.
- Add the tomatoes, chickpeas, 150 ml of water and a pinch of salt. Bring to a gentle bubble and simmer for 15 minutes with the lid half on, stirring occasionally.
- With the back of a spoon, squash a few of the chickpeas against the side of the pan. This thickens the sauce.
- Stir in the spinach a handful at a time. It will fill the pan at first but wilts in 1 to 2 minutes. Taste and add salt if needed.
- While the curry simmers, cook the rice in plenty of boiling water following the packet (brown basmati usually takes about 25 minutes). Drain it, and serve half of the curry over the rice.
Why it is a healthy dinner
Chickpeas give protein and fibre without any meat, and the tomatoes and spinach add vegetables. It is lower in fat than many curries because there is no cream or coconut milk.
Swaps
Stir in two tablespoons of plain yoghurt at the end for a creamier sauce. Use a different mix of spices such as 1 tsp each of cumin and turmeric if you have them, or add a pinch of chilli flakes for heat.
Shopping list for this recipe