Akoori (Indian scrambled eggs)

Reader Jango Gazdar shares a spicy, flavour-packed breakfast or brunch – perfect with toasted chapatis

Bulgur wheat & rocket tabbouleh

Pour a lightly-spiced, lemony dressing over this simple grain, studded with pomegranate seeds, for a dinner party side dish

Asian chicken spiralized salad

Use a spiralizer to create thin ribbons of cucumber and carrots, then drizzle with a soy and ginger dressing for a low calorie lunch

Ginger turkey lettuce wraps

Pile stir-fried turkey mince, carrots and crunchy water chestnuts into lettuce leaf cups for an Asian inspired sharing starter or light lunch

Spring onion quesadillas with guacamole salad

This speedy vegetarian lunch or supper is packed with calcium, folate, vitamin C and iron – serve with an avocado and pumpkin seed salad

Roast radish, new potato & peppered mackerel salad

This quick and easy lunch or supper features omega-3 rich fish and a creamy yogurt and lemon dressing

Lamb, spinach & ricotta burgers

Mix lamb mince and soft cheese to make juicy patties, then pan-fry and pile into buns with a tzatziki-style sauce topped with caramelised onions

Chicken & avocado salad with blueberry balsamic dressing

A healthy, gluten-free dinner or lunch, perfect for using up leftover roast chicken. Make it veggie by swapping the meat for a handful of pumpkin seeds.

Veggie meatballs with tomato courgetti

Spiralize courgettes to make this healthier, gluten-free 'pasta' dish. The vegetarian meatballs use ground almonds instead of breadcrumbs to increase the protein

Roast chicken with sweet potato gremolata salad

Roast a whole chicken for this low-calorie lunch or dinner and save the leftovers for later – swap the chicken with hard-boiled eggs for a vegetarian version.

Peanut hummus with fruit & veg sticks

This healthy, nutty dip, with tahini and smoked paprika, is perfect for spreading – eat with apple slices and vegetables for a quick lunch or snack

Summer pistou

A cross between a soup and a stew, this healthy French dish is packed with vegetables and beans – perfect as a light lunch. If making ahead it will keep in the fridge for a couple of days.