Porridge with blueberry compote

Top high-fibre porridge oats with creamy Greek yogurt and healthy blueberries – buy frozen to help cut the cost of this filling breakfast

Pan-cooked mackerel with beetroot salsa & bean mash

Boost omega-3 fats with this budget, weeknight dinner – pile fish fillets onto cannellini bean mash and top with tangy beetroot salsa

Spicy chicken & avocado wraps

Pan-fry lean chicken breast with lime, chilli and garlic, then pile onto seeded tortilla wraps. Cool before assembling if packing for lunch

Fruit & nut breakfast bowl

Top cheap and healthy porridge oats with chopped fresh oranges, Greek yogurt and a sprinkling of dried fruit, nuts and seeds

Stir-fried chicken with broccoli & brown rice

Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner

Red lentil & carrot soup

This warming and budget-friendly vegetarian soup is perfect packed in a flask for lunch. It's also easy to double the quantities and freeze half for later

Egg & tomato baps

Fill wholewheat bread rolls with juicy tomatoes and a herby omelette for a filling yet cheap breakfast or brunch

Wilted spinach with nutmeg & garlic

Throw a bag of baby spinach in a wok with some garlic and spices for a tasty last-minute side dish that still feels special

Sauté potatoes with sea salt & rosemary

There are few sides as simple and perfect as pan-fried spuds – the secret is boiling the potatoes in their skins before frying until golden

Baked sea bass with lemon caper dressing

This elegant, gluten-free main is special enough for a dinner party, yet simple and quick to make for no fuss entertaining