Wednesday

Ingredients (1 portion)

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

Method

1. Slice the tomato in half. Put the bread in the toaster.
2. Heat the oil in a small non-stick pan over a medium heat. Put the tomato halves in cut side down and cook for 2 minutes.
3. Turn the tomato over, push it to one side, and crack the egg into the empty half of the pan. Fry for 2 to 3 minutes, until the white is set and the yolk is as runny as you like. Cover the pan with a lid or plate for the last minute to cook the top of the egg.
4. Put the toast on a plate, top with the egg and tomato, and season with salt and pepper.

Why it is a healthy start

An egg and a tomato on wholemeal toast give protein, fibre and vitamin C for very little. Cooking in one teaspoon of oil keeps the fat low.

Swaps

Two eggs if you are hungry. A handful of spinach wilted in the pan. A little grated cheese on top, or a spoonful of baked beans on the side.

Ingredients (1 portion)

• 1 wholemeal pitta bread
• 30 g mature Cheddar cheese
• 1 medium tomato
• 50 g cucumber (about 5 cm)
• 20 g baby spinach
• Black pepper

Method

1. Grate the cheese. Slice the tomato and the cucumber thinly, and pat the tomato slices dry with kitchen paper so the pitta does not go soggy.
2. Warm the pitta in the toaster for 30 to 60 seconds until it puffs, then cut along one long edge to open a pocket.
3. Fill it with the cheese, tomato, cucumber and spinach, and add some black pepper. To take it with you, pack the filling separately and fill the pitta just before eating.

Why it is a healthy lunch

Mature cheese is strongly flavoured, so a small amount goes a long way, and the vegetables make up most of the pitta. Wholemeal bread adds fibre, and the lunch is quick enough for a busy day.

Swaps

A spoonful of houmous or plain yoghurt in the pitta. Grated carrot in place of the cucumber. Sliced boiled egg for extra protein.

Ingredients (1 portion)

• 250 g cauliflower florets (about half a medium cauliflower; Saturday's soup uses the other half)
• 150 g potatoes
• 120 g chickpeas (the other half tin from Tuesday), drained and rinsed
• 1 clove garlic
• 1 tsp ground cumin
• ½ tsp smoked paprika
• 2 tsp olive oil
• 60 g plain Greek-style yoghurt, for the dip
• Salt and black pepper

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

1. Cut the cauliflower into small florets, about 3 cm, and cut the stalk into small pieces. Scrub the potatoes (peel them if you prefer) and cut them into cubes of about 2 cm.
2. Put the cauliflower and potatoes in a microwave-safe bowl with a splash of water, cover with a plate and microwave for 5 minutes, until they are just starting to soften. Drain well and let them cool a little.
3. Peel and crush the garlic. In a large bowl, mix the garlic, cumin, paprika, oil, a pinch of salt and some pepper. Add the cauliflower, potatoes and chickpeas and toss until everything is coated.
4. Spread it out on a baking tray lined with foil or baking paper. Cover the tray tightly with another sheet of foil and put it in the fridge. Put the 60 g of yoghurt (about 4 tbsp) aside in a small covered bowl in the fridge for the dip.

At dinner time (about 5 minutes of work)

1. Switch the oven on to 220°C (200°C fan, gas mark 7) as soon as you get in. It takes about 10 minutes to heat. Take the foil cover off the tray.
2. When the oven is hot, put the tray on the top shelf and roast for 15 minutes, turning everything over halfway, until the vegetables are golden at the edges and the chickpeas are crisp.
3. Meanwhile, stir the yoghurt with a pinch of salt, some pepper and a pinch of paprika in a small bowl, to make the dip.
4. Tip the tray bake onto a plate and serve with the dip on the side.

Why it is a healthy dinner

Cauliflower is cheap, and roasting it with spices makes it sweet and crunchy. The chickpeas and the yoghurt give protein, so this vegetarian dinner is filling, and it uses only 2 tsp of oil.

Swaps

Carrots or sweet potato in place of the potato. A pinch of chilli flakes or turmeric in the spices. A handful of baby spinach stirred in as it comes out of the oven. A boiled egg on the side for extra protein.