Quinoa & apricot muffins

These nutrition-packed bakes are rich in healthy heart-healthy unsaturated fats. Enjoy the texture of dried fruit, seeds and cream cheese

Berry omelette

A one-egg omelette makes a high protein breakfast. If the brain-boosting berries aren’t sweet enough, add 1 tsp honey

Chilli-stuffed peppers with feta topping

A satisfying vegetarian supper that packs in 4 of your 5-a-day. Stuff peppers with cream cheese, beans, aubergine and feta

Spiced cod with quinoa salad & mint chutney

Filling yet low-fat, sustainable white fish is a healthy choice. Serve with an Indian-inspired coriander yogurt marinade and grain salad

Seared steak with celery & pepper caponata

Serve lean fillet steak with a rich, Italian-style pepper, olive and caper sauce and wilted spinach

Sesame chicken salad

A fresh and healthy Asian-style salad with Thai basil and coriander, soya beans, carrots and tomatoes

Salmon with miso vegetables

A Japanese-inspired meal with nutritious fish, broccoli and watercress served in a rich garlicky broth

Puy lentils with smoked tofu

Benefit from the slow-release energy of lentils and wholegrains combined with the rich flavour of smoked tofu, paprika and sweet peppers

Pepper & walnut hummus with veggie dippers

Pack in the vegetables with this quick-to-make dip blitzed with sweet roasted red peppers and served with courgette, celery and carrot batons

Turkey salad on rye

Open sandwiches mean you use less bread, but can pile on plenty of topping, in this case Coronation-spiced lean turkey with crisp salad