Thursday

Ingredients (1 portion)

• 2 eggs
• 1 spring onion
• 1 tsp reduced-salt soy sauce
• ½ tsp honey
• 1 tsp olive oil
• 2 slices wholemeal bread

Method

1. Trim the spring onion and slice it thinly. Beat the eggs in a bowl with the soy sauce, honey and most of the spring onion until no streaks of white remain.
2. Put the bread in the toaster.
3. Heat half the oil in a small non-stick frying pan over a medium-low heat. Pour in about half of the egg to make a thin layer. When it is almost set but still slightly wet on top, roll or fold it over from one side to the other with a spatula.
4. Push the folded egg to one side, add the rest of the oil to the pan and pour in the remaining egg, lifting the folded part so that the new egg runs underneath. When it is nearly set, roll the first fold over it to make a thicker roll.
5. Slide the omelette onto a plate, slice it into pieces, and scatter over the remaining spring onion. Serve with the toast.

Why it is a healthy start

It is a simple egg breakfast with soy sauce and a little honey for flavour, so it needs no butter or sugar. Two eggs give protein, and the wholemeal toast adds fibre.

Swaps

Skip the folding and make a simple flat omelette if it does not go to plan, because it tastes the same. A pinch of black pepper, or a few sesame seeds on top.

Ingredients (1 portion)

• 1 nest dried egg noodles (about 60 g)
• 60 g frozen shelled edamame beans
• 50 g cucumber (about 5 cm)
• 1 tbsp reduced-salt soy sauce
• 1 tsp honey
• 1 tsp lemon juice
• 1 tsp sesame seeds
• 1 tsp olive oil

Method

1. Cook the noodles in boiling water for 4 minutes, or following the packet. Add the edamame to the pan for the last 2 minutes, then drain both. Run cold water over them for 30 seconds to cool them, and shake off the water.
2. Toast the sesame seeds in a dry frying pan over a medium heat for 30 to 60 seconds, shaking, until golden. Tip them onto a plate straight away, because they burn quickly.
3. Cut the cucumber into thin sticks. Whisk the soy sauce, honey, lemon juice and oil in a small bowl.
4. Toss the noodles, edamame and cucumber with the dressing, scatter over the sesame seeds, and eat at once or pack it to take with you.

Why it is a healthy lunch

Edamame are young soya beans, which are one of the few plant foods with complete protein, and they add fibre too. The dressing is light, with soy sauce, honey and lemon.

Swaps

A grated carrot or a handful of baby spinach. A boiled egg on top. A pinch of chilli flakes. Use the sesame seeds from the jar without toasting if you are in a hurry.

Ingredients (1 portion)

• 150 g lean beef steak (sirloin or rump)
• 1 large onion
• 1 clove garlic
• 1½ tbsp reduced-salt soy sauce
• 1 tsp honey
• 150 ml water
• 60 g long-grain white rice (basmati cooks fastest)
• 1 spring onion
• Black pepper

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

1. Trim any hard fat from the steak and slice it across the grain into very thin strips, about 2 to 3 mm thick. Put them in a covered container on the bottom shelf of the fridge.
2. Peel the onion and slice it into thin half-moons. Peel and finely chop the garlic. Put the onion and garlic in the saucepan you will use, pour in the soy sauce, honey and water, and stir. Cover the pan with a lid or plate and put it in the fridge. Wash your hands, the board and the knife.
3. Trim and slice the spring onion and put it in a small covered container for the topping.

At dinner time (about 5 minutes of work)

1. Put the rice in a pan of boiling water and cook it for 10 to 11 minutes, or following the packet. Drain it.
2. Put the pan with the onion and sauce on a medium heat, bring it to a simmer and cook for 5 minutes, stirring once, until the onion is soft.
3. Add the beef, pushing it down into the sauce. Simmer for 2 to 3 minutes, stirring, until the beef is no longer pink anywhere and the sauce has reduced a little. Do not overcook it, or the thin slices go tough.
4. Spoon the rice into a bowl and pour the beef, onion and sauce over the top. Scatter with the spring onion and some black pepper.

Why it is a healthy dinner

Gyudon is a classic quick Japanese dish. It uses thin slices of lean steak and a lot of onion in a light sauce, so a modest 150 g of beef feeds one person with little fat. The sauce is soy sauce, honey and water, and there is no added oil.

Swaps

A soft-boiled or fried egg on top. A spoonful of pickled ginger or some grated fresh ginger in the sauce. Sliced mushrooms or a handful of spinach added with the beef. Chicken thigh strips in place of beef, cooked for 5 minutes until white all the way through.