Friday

Ingredients (1 portion)

• 2 slices wholemeal bread
• 1 medium tomato
• 1 egg
• 1 tsp olive oil
• Salt and black pepper

Method

1. Lower the egg into a small pan of boiling water with a spoon and set a timer for 7 minutes for a just-set yolk, or 6 minutes for a runny one.
2. While it cooks, toast the bread and slice the tomato thinly.
3. Lay the tomato slices on the hot toast, drizzle with the olive oil and add a pinch of salt and some pepper.
4. Run the egg under cold water for 10 seconds, peel it, and serve it on the side, or slice it over the tomatoes.

Why it is a healthy start

Tomato and olive oil is a simple Mediterranean combination. The egg adds protein, and the tomato gives vitamin C, so the breakfast is light and fresh and needs hardly any cooking.

Swaps

A pinch of dried oregano or smoked paprika on the tomato. A slice of cheese or a spoonful of cottage cheese on the toast. A little chopped spring onion.

Ingredients (1 portion)

• 120 g chickpeas (the other half tin from Wednesday), drained and rinsed
• 1 medium tomato
• 1 spring onion
• ½ tsp smoked paprika
• 1 tsp olive oil
• 1 tsp lemon juice
• 2 slices wholemeal bread
• Salt and black pepper

Method

1. Put the chickpeas in a bowl and crush about half of them roughly with a fork, leaving the rest whole.
2. Chop the tomato into small pieces. Trim the spring onion and slice it thinly. Add both to the chickpeas.
3. Stir in the paprika, oil, lemon juice, a pinch of salt and some pepper.
4. Toast the bread and spoon the salad over the top. Eat straight away, or pack the salad separately and spoon it onto the toast just before eating.

Why it is a healthy lunch

Chickpeas give protein and fibre, and the tomato and spring onion add freshness. The crushed chickpeas hold together like a spread, so the toast stays crisp and the lunch is filling.

Swaps

A few olives, or a spoonful of plain yoghurt or houmous under the salad. A boiled egg on top. A handful of baby spinach in the salad.

Ingredients (1 portion)

• 1 fillet skinless white fish, such as cod, haddock or pollock (about 150 g)
• 200 g waxy potatoes (new or baby potatoes)
• 200 g chopped tomatoes (the other half tin from Wednesday)
• 1 clove garlic
• 1 tsp smoked paprika
• 1 tsp piri-piri sauce (or ¼ tsp chilli flakes for a similar heat)
• ½ lemon, juiced
• 1 tsp olive oil
• 100 g frozen peas
• 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 small bones, pulling out any you find.
2. Scrub the potatoes and slice them into thin coins, about 4 mm thick. Put them in a microwave-safe bowl with a splash of water, cover with a plate and microwave for 4 minutes, until nearly tender. Drain and let them cool a little.
3. Peel and finely chop the garlic. In a small ovenproof dish, mix the tomatoes, garlic, paprika, piri-piri sauce, half the lemon juice, the oil, a pinch of salt and some pepper. Stir in the potatoes and spread them out.
4. Lay the fish on top, season it lightly, and spoon a little of the sauce over it. Squeeze the remaining lemon juice over the fish. 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 25 minutes and leave it alone.
2. About 5 minutes before the end, cook the peas in boiling water for 3 minutes and drain.
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. Serve the fish, potatoes and sauce from the dish, with the peas on the side.

Why it is a healthy dinner

White fish is very lean and high in protein, and the tomato sauce makes a vegetable base with just 1 tsp of oil. Piri-piri is a Portuguese chilli sauce, so a small amount gives a lot of warmth and flavour.

Swaps

Leave out the piri-piri for a milder dish, because the smoked paprika still gives flavour. A few olives or capers in the sauce. Sweet potato in place of the white potato. Use green beans or broccoli in place of the peas.