Thursday

Ingredients (1 portion)

• 150 g plain Greek-style yoghurt
• 30 g porridge oats
• 80 g frozen mixed berries

Method

1. Spoon the yoghurt into a bowl or jar and stir in the oats.
2. Tip the frozen berries on top. They thaw as you get ready, and their juice colours the yoghurt. Microwave them for 30 seconds first if you want them soft.
3. Eat straight away, or stir everything together the night before for softer oats.

Why it is a healthy start

Greek yoghurt gives protein and the oats give fibre, so the bowl keeps you full all morning. The berries add sweetness and vitamin C with no sugar.

Swaps

A grated apple or a chopped banana in place of the berries. A few raisins. A pinch of cinnamon on top.

Ingredients (1 portion)

• 2 slices wholemeal bread
• 1 tbsp peanut butter (about 15 g)
• 1 banana
• 1 carrot

Method

1. Spread the peanut butter over one slice of bread.
2. Peel the banana, slice it into rounds and lay them over the peanut butter. Press them in lightly, then put the other slice on top and cut the sandwich in half.
3. Peel the carrot and cut it into sticks. Eat them on the side, or pack them in a container to take with you.

Why it is a healthy lunch

Peanut butter and banana give protein, potassium and slow energy, and the carrot sticks add crunch and vitamin A. It is simple, but it fills you up for a few pence.

Swaps

Sliced apple in place of the banana. A wholemeal wrap in place of the bread. A spoonful of plain yoghurt on the side, or a pinch of cinnamon on the banana.

Ingredients (makes 2 portions of filling; rice for tonight only)

• 200 g lean beef mince (5% fat)
• 1 tin kidney beans (400 g), drained and rinsed
• 200 g chopped tomatoes (the other half tin from Tuesday)
• 120 g frozen sweetcorn
• 1 onion
• 1 clove garlic
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp olive oil
• 100 ml water
• 60 g long-grain white rice (tonight's portion only)
• Salt and black pepper

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

1. Peel the onion and chop it small. Peel and finely chop the garlic. Put them in a covered container in the fridge.
2. Drain and rinse the beans, and put them in a covered container. Keep the mince in its pack, or in a covered container, on the bottom shelf of the fridge, away from other food. If it was frozen, make sure it has fully defrosted.
3. Stand a wide saucepan with a lid on the hob, ready, with the spices, the tomatoes and the sweetcorn next to it.

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. Heat the oil in the wide pan over a medium-high heat. Add the mince and cook for 4 minutes, breaking it up with a spoon, until it is brown all over with no pink left.
3. Add the onion and garlic and cook for 2 minutes. Stir in the cumin and paprika for 30 seconds.
4. Add the beans, tomatoes, sweetcorn and water, with a pinch of salt and some pepper. Bring to a simmer, then put the lid on and cook for 10 to 12 minutes, stirring once, until the sauce is thick.
5. Spoon half of the filling over the rice and eat it.
6. Put the other half in a container and let it cool for up to an hour. Cover it and put it in the fridge. It is tomorrow's lunch.

Why it is a healthy dinner

The kidney beans give protein and fibre, so just 100 g of beef is enough for each portion. The tomato, onion and sweetcorn add vegetables, and there is only 1 tsp of oil in the whole pot.

Swaps

Black beans or pinto beans in place of the kidney beans. Chopped red pepper or grated carrot with the onion. A pinch of chilli flakes. Plain yoghurt on top, in place of soured cream.