Salsa spaghetti with sardines

Storecupboard canned fish is a convenient source of omega-3 oils. Serve with wholewheat pasta, tomatoes, olives, onions and chilli

Poached fish with ginger & sesame broth

Poach your favourite white fish in a light Asian-inspired broth and serve alongside healthy green broccoli, Chinese cabbage, soya beans and spring onions

Quinoa, squash & broccoli salad

Combine this healthy grain with vegetarian ingredients. Feta cheese, pumpkin seeds, cranberries, parsley and butternut squash work together a treat

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

Curried carrot & lentil soup

This spicy vegetable soup is super low in fat and calories. Serve with a dollop of cooling yogurt and fresh coriander

Turkey tabbouleh

Turkey breast packs plenty of lean protein. Serve in a wholegrain bulgur wheat salad with fresh mint and parsley, tomatoes, cucumber and onion

Chickpea patties with carrot & raisin salad

These harissa-spiked vegetarian patties are served with a crunchy salad of watercress, courgette and radishes in a light dressing

Apricot & seed protein bar

Snack on this oaty bar to stave off hunger pangs. It contains dried fruit, chia, sunflower and sesame seeds, coconut and hemp powder

Spicy Moroccan eggs

This quick, spicy brunch dish is packed with healthy courgettes, chickpeas, tomatos and spinach. Flavour your sauce with rose harissa