Friday

Ingredients (1 portion)

• 2 eggs
• 2 slices wholemeal bread
• 20 g baby spinach
• 1 tbsp semi-skimmed milk (15 ml)
• 1 tsp olive oil
• Salt and black pepper

Method

1. Beat the eggs in a bowl with the milk, a pinch of salt and some pepper. Roughly chop the spinach.
2. Put the bread in the toaster.
3. Heat the oil in a small non-stick pan over a low to medium heat. Add the spinach and stir for 30 seconds until it wilts.
4. Pour in the eggs. Stir gently with a spatula, pulling the egg from the edges to the middle, for 1 to 2 minutes until it is set in soft curds. Take it off the heat while it still looks slightly moist, because it keeps cooking in the pan.
5. Spoon the eggs over the toast and eat straight away.

Why it is a healthy start

Two eggs and wholemeal toast give protein and fibre, and the spinach adds iron and folate for almost no calories. It needs only a teaspoon of oil.

Swaps

A grated tomato or a few mushrooms with the spinach. A sprinkle of grated cheese. A pinch of smoked paprika on top.

Ingredients (1 portion)

• 1 small tin tuna in spring water (about 145 g)
• 120 g cannellini beans (the other half tin from Wednesday), drained and rinsed
• 80 g cherry tomatoes
• 20 g baby spinach
• 1 tsp olive oil
• ½ tsp dried oregano
• Black pepper

Method

1. Drain the tuna and flake it with a fork into a bowl. Halve the cherry tomatoes.
2. Add the beans, tomatoes and spinach to the bowl.
3. Drizzle over the oil, scatter the oregano and add plenty of black pepper, then toss gently so that the beans do not break up.
4. Taste it and add a pinch of salt only if you need it, because the tuna is already a little salty. Eat it straight away, or pack it into a container to take with you.

Why it is a healthy lunch

Tuna in spring water is a very lean source of protein, and the beans add fibre and slow-release energy, so this salad is filling without a lot of calories.

Swaps

A squeeze of lemon or a splash of vinegar in the dressing. Some thin slices of red onion or cucumber. A wholemeal wrap, or a slice of toast on the side, to make it a bigger meal. Use drained tinned chickpeas if you have no cannellini beans.

Ingredients (1 portion)

• 1 fillet skinless white fish, such as cod, haddock or pollock (about 150 g)
• 150 g cherry tomatoes
• 30 g pitted black olives
• 1 clove garlic
• 1 tsp olive oil
• ½ tsp dried oregano
• 60 g couscous
• ½ reduced-salt vegetable stock cube
• 80 ml boiling water, for the couscous
• Salt and black pepper

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

1. If your fish was frozen, make sure it has fully defrosted in the fridge. Pat it dry with kitchen paper and check it for any small bones, pulling out any you find with clean tweezers or your fingertips.
2. Halve the cherry tomatoes. Peel and finely chop the garlic. Put the tomatoes, olives, garlic, oil, oregano, a pinch of salt and some pepper in a small ovenproof dish, and stir.
3. Lay the fish on top of the tomatoes, season it lightly, and spoon a little of the tomato mixture over it.
4. Cover the dish tightly with foil and put it on the bottom shelf of the fridge. Wash your hands, the board and the knife.

At dinner time (about 5 minutes of work)

1. Put the covered dish into the cold oven, then switch the oven on to 200°C (180°C fan, gas mark 6). Set a timer for 20 minutes and leave it alone.
2. About 8 minutes before the end, put the couscous in a heatproof bowl with the crumbled stock cube. Pour over the 80 ml of boiling water, cover with a plate and leave for 5 minutes. Fluff it with a fork.
3. When the timer goes, lift the foil carefully, because the steam is very hot. The fish is ready when it is opaque all the way through and flakes easily with a fork. If it still looks glassy in the middle, cover it and give it 3 more minutes.
4. Spoon the couscous onto a plate and lift the fish and the tomato and olive juices over the top.

Why it is a healthy dinner

White fish is very lean and high in protein. The tomatoes and olives make their own sauce, so the dish needs only 1 tsp of oil, and it is half vegetables.

Swaps

A few capers or some thin slices of courgette in the dish. A pinch of chilli flakes. A squeeze of lemon over the fish at the end. A rice pouch or new potatoes in place of the couscous.