Honey mustard grilled salmon with Puy lentils

A light and vibrant fish dish with earthy beetroot and lentils, served with basil, rocket and sweet grilled salmon

Lamb with buckwheat noodles & tomato dressing

This stir-fry is low in fat and calories. Use a lean cut of meat and combine with plenty of vegetables to get four of your recommended 5-a-day

Squash, mushroom & gorgonzola pilaf

Slow cook brown basmati rice in stock and flavour with mushrooms, blue cheese, sage and parsley

Fragrant spiced chicken with banana sambal

This spicy Asian-inspired dish is flavoured with coriander, cumin, turmeric, almonds and cardamom. Serve with a cooling chopped salad

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