Friday

Ingredients (1 portion)

• 2 eggs
• 2 slices wholemeal bread
• 1 tbsp semi-skimmed milk (15 ml)
• 1 tsp olive oil
• Salt and black pepper

Method

1. Beat the eggs in a bowl with the milk, a pinch of salt and some pepper.
2. Put the bread in the toaster.
3. Heat the oil in a small non-stick pan over a low to medium heat. Pour in the eggs.
4. Stir gently with a spatula, pulling the egg from the edges to the middle, for 1 to 2 minutes until it is set in soft curds. Take it off the heat while it still looks slightly moist, because it keeps cooking in the pan.
5. Spoon the eggs over the toast and eat straight away.

Why it is a healthy start

Two eggs and wholemeal toast give protein and fibre for very little, and the eggs need only a teaspoon of oil.

Swaps

A handful of spinach wilted in the pan first. A grated tomato or a little grated cheese stirred in. A pinch of smoked paprika on top.

Ingredients (1 portion)

• 1 wholemeal tortilla wrap
• 200 g baked beans, reduced sugar and salt (a small 200 g tin, or half a 400 g tin)
• 30 g mature Cheddar cheese
• ½ tsp ground cumin
• Black pepper

Method

1. Grate the cheese. Tip the beans into a small pan with the cumin and some pepper.
2. Cook over a medium heat for 4 to 5 minutes, mashing roughly with a fork, until most of the sauce has gone and the mixture is thick.
3. Spread the beans over one half of the wrap, scatter the cheese over the beans, and fold the other half over to make a half moon.
4. Heat a dry non-stick frying pan over a medium heat. Cook the quesadilla for 2 to 3 minutes on each side, pressing down with a spatula, until golden and the cheese has melted.
5. Cut it into 3 wedges and let it cool for a minute before eating, because the filling is very hot.

Why it is a healthy lunch

Beans give protein and fibre, and mature cheese gives lots of flavour from only 30 g. The wrap is cooked without any oil.

Swaps

A handful of baby spinach, some sweetcorn or a grated carrot in the filling. A spoonful of plain yoghurt on the side as a dip. A pinch of chilli flakes for heat.

Ingredients (1 portion)

• 1 portion fish and sweetcorn chowder from the freezer (one quarter of Sunday's batch, about 350 g)
• 50 ml semi-skimmed milk
• 2 slices wholemeal bread, to serve
• Black pepper

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

1. Take one portion of chowder 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 chowder and the milk into a saucepan. Heat it over a medium-low heat, stirring gently so that the fish stays in chunks, for 8 to 10 minutes, until it is steaming hot all the way through. Do not let it boil hard. In the microwave, heat it in a covered bowl for 3 minutes, stir gently, and heat for a further 2 minutes.
2. While it heats, toast the bread.
3. Check that the fish is hot all the way through and flakes easily, with no cold spots in the middle. Season with black pepper.
4. Ladle the chowder into a deep bowl and serve with the toast.

Why it is a healthy dinner

White fish is very lean and high in protein, and the chowder is thickened with beans and vegetables rather than cream or butter. It is warming, filling and low in fat, and it is ready in 10 minutes.

Swaps

A handful of frozen peas stirred in as it heats. A squeeze of lemon and some chopped parsley. A spoonful of plain yoghurt on top. A little grated cheese on the toast.