Tuesday

Ingredients (1 portion)

• 40 g porridge oats
• 200 ml semi-skimmed milk
• 15 g raisins
• ¼ tsp ground cinnamon
• Pinch of salt

Method

1. Put the oats, milk, raisins, cinnamon and a pinch of salt in a large microwave-safe bowl. Use a bigger bowl than you think you need, because porridge rises as it heats.
2. Microwave on high for 2 minutes, then stir. Microwave for another 1 minute, until thick and creamy.
3. Leave it for 1 minute so that the raisins plump up, stir, and eat.

Why it is a healthy start

Oats are a whole grain and the fibre in them keeps you full for hours. The raisins sweeten the porridge naturally, so no sugar is needed.

Swaps

Half milk and half water. A chopped apple or banana stirred in. A spoonful of plain yoghurt or peanut butter on top.

Ingredients (1 portion)

• 1 wholemeal tortilla wrap
• 2 eggs
• 30 g hummus (about 1½ tbsp)
• 1 small tomato
• 20 g baby spinach
• Salt and black pepper

Method

1. Lower the eggs into a small pan of boiling water and cook them for 9 minutes, so they are hard-boiled. You can do this in the morning and keep the cooled, unpeeled eggs in the fridge.
2. Run the eggs under cold water for 1 minute, then peel and slice them. Slice the tomato.
3. Lay the wrap flat and spread the hummus over it, leaving a gap of about 2 cm at the edge.
4. Lay the egg, tomato and spinach over the middle, and season with salt and pepper.
5. Fold in the two sides, roll it up tightly from the bottom, and cut it in half. To take it with you, wrap it in baking paper or foil and keep it cool.

Why it is a healthy lunch

Two eggs and the hummus give protein, and the wrap, tomato and spinach add fibre and vitamins. The hummus replaces mayonnaise, so the fat stays low.

Swaps

Grated carrot or sliced cucumber in the wrap. A pinch of smoked paprika on the egg. Use two slices of wholemeal bread if you have no wrap.

Ingredients (1 portion)

• 1 portion chicken and vegetable casserole from the freezer (one quarter of Saturday's batch, about 350 g)
• 60 g couscous
• 80 ml boiling water, for the couscous
• Splash of water, salt and black pepper

The night before, or in the morning (1 minute)

1. Take one portion of casserole out of the freezer and put it in a covered container on the bottom shelf of the fridge, to defrost slowly. This takes about 8 hours, so overnight or from the morning is about right. Never defrost it on the worktop.

At dinner time (about 5 minutes of work)

1. Tip the casserole into a saucepan with 2 tbsp of water. Heat it over a medium heat, stirring now and then, for 8 to 10 minutes, until it is bubbling and steaming hot all the way through. In the microwave, heat it in a covered bowl for 3 minutes, stir, and heat for a further 2 minutes.
2. About 8 minutes before it is ready, put the couscous in a heatproof bowl with a pinch of salt. Pour over the 80 ml of boiling water, cover with a plate and leave for 5 minutes. Fluff it with a fork.
3. Check that the chicken is piping hot all the way through, with no cold spots, and that there is no pink in any piece. Season with black pepper.
4. Spoon the couscous into a bowl and pour the casserole over the top.

Why it is a healthy dinner

Chicken thighs, butter beans and vegetables make a casserole that is rich in protein and fibre but low in fat, and the sauce is just tomato and stock. The couscous is ready in 5 minutes, so the meal is quick as well.

Swaps

Serve it over rice, a baked potato or a slice of wholemeal toast in place of couscous. A handful of baby spinach stirred in as it heats. A spoonful of plain yoghurt on top.