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

Broccoli and kale green soup

This super healthy soup combines broccoli and kale with ginger, coriander and turmeric for a nutrient dense and low-fat lunch

Acquacotta

This traditional Tuscan soup, which means ‘cooked water’, is served with a poached egg for extra richness – a perfect starter or light lunch

Paillard of chicken with lemon & herbs

Pounding meat until thin and flat is a great technique for barbecued chicken breast, as it ensures it won’t dry out. Try this version with lemon and herbs.

Spiced chicken & pineapple salad

This colourful salad is packed with contrasting flavours and textures – dress with sweet chilli and coriander

Chunky butternut mulligatawny

This spicy soup with basmati rice and apples is chunky, warming and wholesome – plus its low in fat and calories to boot.

Thai prawns with pineapple & green beans

This midweek stir-fry is packed with goodness from the crunchy veggies. It’s flavoured with lime, Thai basil and ginger

Spinach & pepper frittata

A balanced, omelette-like dish of protein-rich eggs baked with cheese, garlic, tomatoes, peppers and spinach

Chunky Mediterranean tomato soup

Use roasted vegetables in this speedy, low calorie soup – we used peppers, aubergines, onions and courgettes. Serve with herby ricotta-topped rye bread

Griddled vegetable & feta tart

Crispy filo pastry makes a light base for a vegetarian tart filled with Mediterranean veg and feta