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A perfectly healthy Friday night special meal for two, fish and chips Prep:5 mins Cook:40 mins Ready in 40-45 mins Easy Serves 2 Ingredients 450g potatoes, peeled and cut into chips 1 tbsp olive oil, plus a little extra for brushing 2 white fish fillets about 140g/5oz each grated zest and juice 1 lemon small handful of parsley leaves, chopped 1 tbsp capers, chopped 2 heaped tbsp 0% Greek yogurt lemon wedge, to serve Method STEP 1 Heat oven to 200C/fan 180C/gas 6. Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp. Put the fish in a shallow dish, brush lightly with oil, salt and pepper. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking. STEP 2 Meanwhile, mix the capers, yogurt, remaining parsley and lemon juice together, set aside and season if you wish. To serve, divide the chips between plates, lift the fish onto the plates and serve with a spoonful of yogurt mix.

Use pesto, breadcrumbs and chopped pine nuts as a quick and versatile topping for white fish. Serve with wedges, peas and a capers, dill, lemon and mayo dip Prep:20 mins Cook:50 mins Easy Serves 4 Ingredients 1kg floury potatoes, cut into wedges 2 tbsp olive oil, plus a little extra for the baking sheet 4 pieces firm white sustainable fish, skinless and boneless 2 tbsp free-from pesto (or regular) 2 tbsp dried white breadcrumbs or panko breadcrumbs (gluten-free, if necessary) 2 tbsp finely grated parmesan 1 tbsp chopped pine nuts (optional) 1 tbsp capers or cornichons, finely chopped 1 tbsp chopped dill or parsley 3 tbsp mayonnaise (dairy-free, if necessary) ¼ lemon, zested and juiced cooked peas, to serve Method STEP 1 Heat the oven to 220C/200C fan/gas 7. Tip the wedges onto a baking tray and drizzle over 1 tbsp oil. Toss well. Bake for 50-55 mins, turning halfway through, until golden. Alternatively, cook in an air-fryer at 200C for 40-45 mins, shaking a few times during cooking. STEP 2 After 35 mins of cooking, oil a baking sheet and add the fish pieces. Spread over the pesto, then scatter over the breadcrumbs. Drizzle with 1 tbsp oil and scatter the cheese and pine nuts over a few of the portions for those who like it (using separate trays if there’s a nut allergy, or simply omit). Bake for 10-12 mins until the topping is golden and crisp, and the fish is flaky. Alternatively, air-fry after the wedges are done. STEP 3 Mix the capers, dill, mayo, lemon zest and juice with some black pepper in a small serving bowl. Serve the fish with the wedges and peas, and the dip alongside.

Layer swede, potato and leeks to roast alongside a chicken for a healthy dinner. A whole chicken is budget-friendly as it can provide leftovers for the week Prep:10 mins Cook:50 mins Easy Serves 4 with leftover chicken breast Ingredients 800g medium potatoes, thinly sliced 1 large leek (about 350g), sliced 1 tbsp thyme leaves, plus the stalks 4 garlic cloves, chopped 500g swede, thinly sliced 450ml vegetable stock, made with 2 tsp bouillon powder 1 tbsp rapeseed oil 1.3kg whole chicken 320g frozen peas Method STEP 1 Heat the oven to 200C/180C fan/gas 6. Mix the potatoes, leeks, thyme, garlic and swede in a deep, non-stick roasting tin. Shake into an even layer. Pour in the stock and brush the veg with the oil. Roast for 20 mins. STEP 2 Put the thyme stalks inside the chicken cavity. After 20 mins, sit the chicken on top of the veg and roast for 1 hr until cooked through. After 30 mins, check the potatoes – add 150ml water if they start to catch. Remove the chicken to a board to rest for 10 mins. Meanwhile, cook half the peas following pack instructions. STEP 3 Carve off the chicken legs and remove their skin, then serve with half the roast veg and the peas. Leave the remaining chicken and veg to cool, then keep chilled for up to three days. To prepare the leftovers, remove the skin from one of the breasts, and reheat it with the veg in the microwave until piping hot. Cook the remaining peas following pack instructions. Slice the breast and serve with the veg. Use the final breast for these spiced chicken egg wraps. This recipe is part of our free 7-day healthy diet plan. This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.

Enjoy our lighter version of the family classic – lasagne. It has bags of flavour, but comes in at under 500 calories a portion, as well as packing in four of your five-a-day Prep:15 mins Cook:1 hr and 15 mins Easy Serves 4 Ingredients 1 tbsp olive oil 1 large onion (250g), finely chopped 320g carrots, finely chopped 2 celery sticks (140g), finely chopped 2 bay leaves 500g 5% beef mince 3 large garlic cloves, finely grated 400g can chopped tomatoes 2 tbsp tomato purée 1½ tsp vegetable bouillon powder 400ml semi-skimmed milk 30g wholemeal flour generous pinch of nutmeg 6 sheets wholemeal lasagne (125g) 25g finely grated parmesan Method STEP 1 Heat the oven to 180C/160C fan/gas 4. Heat the oil in a large frying pan over a medium heat and fry the onion, carrots, celery and one of the bay leaves for 8-10 mins until the veg softens and is starting to turn golden. Add the mince and garlic, and stir-fry until the beef browns, about 5 mins. Tip in the tomatoes and a canful of water, the tomato purée and bouillon, bring to the boil, then cover and simmer for 20 mins, removing the lid after 10 mins to reduce the mixture slightly. STEP 2 Meanwhile, pour the milk into a medium pan with the flour and whisk over a low heat until the mixture is lump-free. Add the second bay leaf and a good pinch of nutmeg, and continue to cook, whisking, for 8-10 mins until thick. STEP 3 Remove the bay from the mince and white sauce, and discard. Spoon a third of the mince into the base of a 19 x 24cm baking dish and top with two lasagne sheets. Spoon over half of the remaining mince, then top with two more lasagne sheets, the rest of the mince and the remaining lasagne sheets. Spoon over the white sauce and sprinkle with the cheese. Bake for 40 mins until bubbling and golden.

This healthier katsu is coated in finely chopped flaked almonds and baked in the oven (rather than fried) until crisp and golden. If you're following the Healthy Diet Plan, this a great dish to add to your repertoire Prep:20 mins Cook:35 mins Easy Serves 2 Ingredients 25g flaked almonds 1 tsp cold-pressed rapeseed oil 2 boneless, skinless chicken breasts (about 300g total) lime wedges, for squeezing over For the sauce 2 tsp cold-pressed rapeseed oil 1 medium onion, roughly chopped 2 garlic cloves, finely chopped thumb-sized piece ginger, peeled and finely chopped 2 tsp medium curry powder 1 star anise ¼ tsp ground turmeric 1 tbsp plain whole meal flour For the rice 100g long-grain brown rice 2 spring onions, finely sliced (include the green part) For the salad 1 medium carrot, peeled into long strips with a vegetable peeler ⅓ cucumber, peeled into long strips with a vegetable peeler 1 small red chili, finely chopped (deseeded if you don't like it too hot) juice ½ lime small handful mint leaves small handful coriander leaves Method STEP 1 Heat oven to 220C/200C fan/gas 7, or if using an air-fryer, heat to 180C for 4 mins. Cook the brown rice in plenty of boiling water for 35 mins or until tender. STEP 2 Crush the almonds using a pestle and mortar, or blitz in a food processor until finely chopped, then sprinkle over a plate. Grease a small baking tray with a little of the oil if baking in the oven. Brush the chicken on both sides with the remaining oil and season well. Coat the chicken with the nuts and place on the tray. Press any remaining nuts from the plate onto each breast. Bake for 20 mins in the oven, or 18-20 mins in the air-fryer until browned and cooked through. Rest for 4-5 mins on the tray, then slice thickly. STEP 3 Meanwhile, make the sauce. Heat the oil in a medium non-stick saucepan and add the onion, garlic and ginger. Loosely cover the pan and fry gently for 8 mins or until softened and lightly browned, stirring occasionally. Remove the lid for the final 2 mins, and don’t let the garlic burn. STEP 4 Stir in the curry powder, star anise, turmeric and a good grinding of black pepper. Cook for a few secs more, stirring. Sprinkle over the flour and stir well. Gradually add 400ml water to the pan, stirring constantly. STEP 5 Bring the sauce to a simmer and cook for 10 mins, stirring occasionally. If it begins to splutter, cover loosely with a lid. Remove the pan from the heat and blitz the sauce with a stick blender until smooth. Adjust the seasoning to taste. Keep warm. STEP 6 Once the rice is tender, add the spring onions and cook for 1 min more. Drain well, then leave to stand for a few mins while you make the salad. Toss the carrot and cucumber with the chilli, lime juice and herbs. STEP 7 Divide the sliced chicken between two plates, pour over the sauce and serve with the rice, salad and lime wedges for squeezing over.

Try something different and use goat meat to make these tacos. Enjoy with punchy green and adobo sauces, plus avocado, lime and jalapeño chilies Prep:30 mins Cook:5 hrs and 20 mins More effort Makes 10 Ingredients 1 whole shoulder of kid, about 1.5-2kg 150g masa harina (finely ground maize flour) 1 tbsp olive oil For the adobo sauce 50g chipotle in adobo, blended until smooth 100g soured cream For the green sauce 50g coriander 6 garlic cloves, chopped 2 limes, zested and juiced To serve 1 avocado, diced 2 limes, juiced 2 jalapeño chillies,, finely sliced 1 red onion, finely sliced small bunch of coriander, leaves picked and stalks discarded Method STEP 1 Heat the oven to 130C/110C/gas 1. Season the shoulder with salt, put in a roasting tin, cover with foil and cook in the oven for 5 hrs, until the meat is tender and coming away from the bone. STEP 2 Meanwhile, make the taco dough. Mix the masa harina with a pinch of salt using your hands or a wooden spoon, then stir in the olive oil and around 100ml water to create a smooth dough. You may not need all the water. Roll into a ball, cover and chill until needed. Will keep covered and chilled for 24 hours. STEP 3 For the adobo sauce, mix the blended chipotle with the soured cream to fully combine. Blitz all the green sauce ingredients in a blender or small food processor until smooth. Set both aside. STEP 4 Once the meat is cooked and tender, remove from the oven and set aside to cool. Shred the meat using two forks. STEP 5 Heat a non-stick or cast iron pan over a medium-high heat until hot. Split the taco dough into 10 pieces and roll into small balls, then roll each ball between two pieces of baking parchment to make a flat circle. Dry-fry in batches for 1 min on each side until lightly charred. STEP 6 Serve the tacos with the meat piled on top, along with the diced avocado. Drizzle over a little lime juice and top with the adobo and green sauces, with extra on the side. Finish with slices of jalapeño, red onion and coriander leaves.

Throw together tuna, capers and rocket with garlic, chilli and spaghetti to make this easy and healthy supper. It takes just 25 minutes to make Prep:10 mins Cook:15 mins Easy Serves 2 Ingredients 150g spaghetti or linguine 1 tbsp olive oil 1 garlic clove, sliced 1 red chilli, deseeded and finely chopped, plus extra to serve (optional) 1 tbsp drained capers small bunch of parsley, finely chopped (stalks included) 145g tuna in spring water, drained 90g rocket or baby spinach leaves ½ lemon, juiced Method STEP 1 Cook the spaghetti for 9-11 mins in a large pan of well-salted water until al dente. STEP 2 Heat the oil in a wide frying pan over a very low heat, and gently cook the garlic and chilli to infuse the oil. Remove from the heat if the garlic is turning past light golden, as this will make it bitter. STEP 3 Drain the pasta, keeping a cupful of the cooking water, and tip the spaghetti into the frying pan. Toss the pasta in the oil over a low heat, adding a little of the pasta water to emulsify into a sauce that coats the pasta, then fold in the capers, parsley, tuna and some seasoning. Don’t stir too vigorously – you want to keep larger chunks of tuna. Toss the rocket and lemon juice through the spaghetti, and serve with extra chilli scattered over, if you like.

Rustle up this one-tray wonder with gnocchi, ricotta, artichokes, plum tomatoes and courgette. It can be adapted by using any veg you have in the fridge Prep:10 mins Cook:40 mins Easy Serves 2 Ingredients 500g gnocchi 1 courgette, halved, then sliced into chunky pieces 100g baby plum tomatoes, halved 100g artichokes in oil, plus 2 tbsp of the oil 2 garlic cloves, unpeeled, lightly bashed ½ tsp chili flakes 85g ricotta 1 lemon, zested, then sliced into wedges 10g basil, roughly chopped Method STEP 1 Heat the oven to 220C/200C fan/gas 8. Tip the gnocchi, courgette and tomatoes into a large roasting tray. Add the artichokes and oil, the bashed garlic cloves and chilli flakes, and season well with salt and freshly ground black pepper. Mix all the ingredients together with your hands, then bake for 30-35 mins until the gnocchi are crisp at the edges and the veg is soft. STEP 2 Meanwhile, mix the ricotta and lemon zest together in a small bowl, then season with salt and pepper to taste. Dot this over the gnocchi and sprinkle over the basil. STEP 3 Divide the gnocchi between two bowls, mixing them well so the ricotta breaks down to make a creamy sauce. Serve with the lemon wedges for squeezing over.

A delicious, spicy blend packed full of iron and low in fat to boot. It's ready in under half an hour, or can be made in a slow cooker Prep:10 mins Cook:15 mins Easy Serves 4 Ingredients 2 tsp cumin seeds pinch chilli flakes 2 tbsp olive oil 600g carrots, washed and coarsely grated (no need to peel) 140g split red lentils 1l hot vegetable stock (from a cube is fine) 125ml milk (to make it dairy-free, see 'try' below) plain yogurt and naan bread, to serve Method STEP 1 Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. STEP 2 Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil. STEP 3 Simmer for 15 mins until the lentils have swollen and softened. STEP 4 Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). STEP 5 Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

Prep:20 mins Cook:10 mins Easy Serves 4 If you're after something a bit lighter than potato-packed fishcakes, try these simple salmon burgers with ginger, soy sauce and coriander Ingredients 4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks 2 tbsp Thai red curry paste thumb-size piece fresh root ginger, grated 1 tsp soy sauce 1 bunch coriander, half chopped, half leaves picked 1 tsp vegetable oil lemon wedges, to serve For the salad 2 carrots half large or 1 small cucumber 2 tbsp white wine vinegar 1 tsp golden caster sugar Method STEP 1 Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through. STEP 2 Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.

Prep:20 mins Cook:3 hrs and 10 mins Easy Serves 4 (2 people over 2 days) Get all five of your five-a-day in this tasty balsamic beef stew accompanied by the ideal comfort food – a veggie mash – perfect for chilly weather Ingredients 1 tbsp olive or rapeseed oil 2 large onions, (325g), halved and sliced 600g diced lean stewing beef 2 garlic cloves, chopped 10g dried porcini mushrooms 2 tbsp balsamic vinegar 2 tbsp tomato purée 2 tsp vegetable bouillon powder 1 tsp English mustard powder 320g carrots, finely chopped 200g large chestnut mushrooms, quartered few fresh thyme sprigs 4 x 80g portions broccoli, cut into florets For the mash 750g swede, cut into chunks 500g potatoes, cut into small chunks Method STEP 1 Heat the oven to 170C/150C fan/ gas 3. Heat the oil in a heavy-based ovenproof casserole, then fry the onions for about 8 mins, stirring, until golden. Add the beef and garlic, and stir-fry over a high heat until browned all over. STEP 2 Pour 500ml boiling water over the dried mushrooms in a bowl to briefly hydrate, then pour into the casserole with the liquid, and stir in the balsamic vinegar, tomato purée, bouillon and mustard. Pile in the carrots, chestnut mushrooms, thyme and some seasoning. Cover, then put in the oven for 3 hrs until the meat is tender. Towards the end of cooking, add a splash of water if the stew is looking dry. STEP 3 When the stew is nearly ready, make the mash. Boil the swede and potatoes together for 12-15 mins in a pan over a medium heat. Drain well, then mash with a grating of black pepper. Steam or boil half the broccoli for 5 mins until tender. 4 Serve half the stew with the cooked broccoli. The remaining stew will keep chilled for up to three days and frozen for up a month. Defrost thoroughly before reheating. Reheat the stew and mash in the microwave and steam or boil the remaining broccoli on the night to help preserve the vitamins.

These chicken skewers with a herby yogurt coating, salad and flatbreads taste great and they're good for you. Enjoy for a light weeknight dinner Prep:20 mins Cook:25 mins Ingredients 1 small pack mint, leaves picked 150g natural yogurt, plus extra to serve (optional) 1 lemon, zested and juiced ½ tsp ground cumin ½ tsp ground coriander 2cm piece ginger, grated 4 skinless chicken breasts, each cut into 6 pieces 4 wholemeal flatbreads or pittas 2 Little Gem lettuces, sliced 1 small red onion, sliced, to serve pickled red cabbage, chilli sauce and hummus, to serve (all optional) You will need 4 metal or wooden skewers Method STEP 1 Chop half the mint and put in a bowl with the yogurt, half the lemon juice, all the lemon zest, spices and ginger. Mix well and season with lots of black pepper and a pinch of salt. Add the chicken pieces, mix well and put in the fridge for 20-30 mins. Meanwhile, soak 4 large wooden skewers in water for at least 20 mins (or use metal ones). STEP 2 When you’re ready to cook the chicken, heat your grill to a medium heat and line the grill tray with foil. Thread the chicken onto the soaked wooden or metal skewers and grill for 15-20 mins, turning halfway through, until browned and cooked through. STEP 3 Warm the flatbreads under the grill for a couple of seconds, then serve them topped with the lettuce, chicken, red onion, remaining lemon juice and mint, and any optional extras such as extra yogurt or pickled cabbage, chilli sauce and hummus.

Whip up this easy noodle salad. With minimal cooking involved, it helps on the energy usage front. Switch up the veg depending on what’s in season Ingredients 150g carrots (about 2 medium), cut into matchsticks 3 tbsp rice vinegar, or any other vinegar 1 tbsp honey or sugar 4 nests rice noodles of your choice, such as brown (about 250g) 4 tbsp sunflower oil 1 tbsp Korean red pepper flakes or pul biber 1 tsp ground cumin 1-2 tsp chilli flakes 40g sunflower seeds 5 tbsp tahini 300g silken tofu 1 tbsp soy sauce 150g white cabbage, sprouts or any other cabbage, thinly shredded 50g soft herbs of your choice (such as coriander, mint, dill or a mixture), leaves picked 3 spring onions, trimmed and finely sliced Method STEP 1 Tip the carrots into a heatproof bowl. Pour the vinegar into a small pan with 3 tbsp water and the honey or sugar. Add a pinch of salt, bring to the boil, then immediately pour this over the carrots and leave to pickle while you prepare the rest of the dish, stirring occasionally. STEP 2 Cook the noodles following pack instructions until tender, then drain, rinse under cold running water and drain again. Alternatively, if you prefer warm noodles, cook them at the end just before serving, without rinsing afterwards. STEP 3 Heat the sunflower oil in a small pan over a medium heat. Tip the red pepper flakes, cumin, chilli flakes and a large pinch of salt into a small heatproof bowl. When the oil is shimmering (be careful not to let it smoke), carefully pour it over the spice mixture in the bowl, stirring to coat everything in the oil. Set aside. STEP 4 Return the pan to a medium-low heat and toast the sunflower seeds for 3-5 mins until just turning golden. Remove from the heat. Mix the tahini and a pinch of salt with 5-6 tbsp water in a small bowl until smooth and pourable. Set aside. STEP 5 Put the tofu in a shallow bowl or on a plate, break it apart slightly and spoon over the soy sauce and the chilli oil you made in step 3. STEP 6 Divide the noodles between serving bowls and top with the tahini sauce, cabbage, pickled carrots, tofu, toasted sunflower seeds, herbs and spring onions. Drizzle over the carrot pickling liquid and serve.

Enjoy the spicy, rich flavours of tikka masala with this family-friendly lighter version that's both healthy and gluten-free. It's a guaranteed crowd-pleaser Ingredients 1 large onion, chopped 4 large garlic cloves thumb-sized piece of ginger 2 tbsp rapeseed oil 4 small skinless chicken breasts, cut into chunks 2 tbsp tikka spice powder 1 tsp cayenne pepper 400g can chopped tomatoes 40g ground almonds 200g spinach 3 tbsp fat-free natural yogurt ½ small bunch of coriander, chopped brown basmati rice, to serve Method STEP 1 Put the onion, garlic and ginger in a food processor and whizz to a smooth paste. STEP 2 Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan. STEP 3 Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.

This easy sausage traybake is packed with summer veg such as artichokes, new potatoes, tomatoes and fresh pesto. It's delicious served with crusty bread Ingredients 1 red onion, cut into wedges 4 new potatoes, thinly sliced 6 canned or jarred artichokes, halved 100g cherry tomatoes 4 spring onions, halved lengthways 2 pork sausages, cut into chunks 1 tsp fennel seeds 1 small lemon, cut into wedges ½ tbsp olive oil 400g can flageolet or butter beans, drained and rinsed 150ml low-salt vegetable stock 2 tbsp fresh pesto crusty bread, to serve (optional) Method STEP 1 Heat the oven to 200C/180C fan/gas 4. Toss the red onion, potatoes, artichokes, tomatoes, spring onions, sausages, fennel seeds and lemon wedges together in a baking tray or 20 x 20cm baking dish. Drizzle over the oil and season to taste (you won’t need a lot of salt, as the sausages can be quite salty). STEP 2 Roast for 20 mins, then add the beans and stock. Roast for 35 mins more, then remove from the oven, swirl through the pesto and serve with crusty bread, if you like.

Serve up some quick and easy curried noodles. Packed with wholewheat, pulses, vegetables and spices, this recipe is full of healthy plant-based foods Ingredients 150g dried whole wheat noodles 2 tsp rapeseed oil 1 red pepper, halved seeded and thinly sliced 1 carrot, cut into matchsticks (about 90g) 1 tbsp finely chopped ginger 3 garlic cloves, finely chopped 1 chili, deseeded and finely chopped (optional) ½ tsp cumin seeds 1-2 tsp curry powder 2 ½ -3 tbsp crunchy peanut butter 1 tbsp tomato purée 150ml vegetable stock, made with 1⁄2 tsp vegetable bouillon 100g frozen peas ½ lemon, juiced Method STEP 1 Boil the noodles following pack instructions, then rinse well to ensure the strands are separate. Meanwhile, heat the oil in a wok or sauté pan over a high heat and stir-fry the pepper, carrot, ginger, garlic and chilli, if using, for 5 mins until softened. Stir in the cumin seeds and curry powder and cook for 30 seconds or so until aromatic. STEP 2 Mix the peanut butter and tomato purée with the vegetable stock until smooth. Add the drained noodles to the wok along with the frozen peas, then pour in the peanut and tomato mixture and toss everything together. If it seems a bit claggy, stir in a drop more water. Squeeze in the lemon juice, toss well and serve. This recipe is part of our free 7-day healthy diet plan. This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.

Enjoy our crowd-pleasing pasta with sardines and gremolata. With added nutrients thanks to the sardines, it's a healthy dish that's low on calories and fat Ingredients 75g wholemeal spaghetti 1⁄2 x 120g can sardines in oil ½ tbsp capers, drained 2 garlic cloves, crushed 2 tomatoes, roughly chopped 30g rocket ½ lemon, zested small handful of parsley, finely chopped Method STEP 1 Cook the pasta following pack instructions in a large pan of boiling salted water. Heat 1 tbsp oil from the can of sardines in a non-stick frying pan over a medium heat and sizzle the capers and half the garlic for 1-2 mins until fragrant. Tip in the tomatoes and fry for 4-5 mins more until softened and bursting. Stir in the sardines and rocket, tossing a few times to break up the fish and wilt the leaves. Season. STEP 2 For the gremolata, combine the lemon zest, parsley and remaining garlic in a small bowl, and season. Drain the pasta and top with the sardine sauce and gremolata.

Make this punchy peanut lime salad as a sharing platter. Whether you enjoy it on its own or with sides, this is something you’ll be making again and again Ingredients 2 tbsp olive oil 60g plain peanuts 1 tsp black mustard seeds 10 fresh curry leaves 1 red onion, roughly chopped 1 large potato, chopped into 1cm cubes ½ tsp ground turmeric 300g rice, cooked and cooled 1 Ruby or Little Gem lettuce, roughly chopped ½ cucumber, deseeded and roughly chopped For the dressing 50ml olive oil 50ml lime juice 1 tsp Dijon mustard Method STEP 1 Heat the oil in a frying pan over a low heat and cook the peanuts for 5 mins until roasted and golden. Add the mustard seeds and curry leaves and sizzle for a few seconds. STEP 2 Add the onions, potatoes and 2 tbsp water, then cover and cook for 10 mins until the potatoes are soft. Remove from the heat, add ½ tsp salt and ¼ tsp freshly ground black pepper, and mix well. Leave to cool slightly, about 30 mins. STEP 3 Transfer to a large bowl and add the remaining ingredients. STEP 4 Mix the dressing ingredients together in a separate small bowl, pour this over the salad, toss well to coat everything, and serve.

Get inspired by a Tex-Mex classic with this warming and spicy soup served with tortillas. Add some natural yogurt or soured cream for a cooling topping Ingredients 2 tbsp vegetable oil 1 red onion, finely chopped 3 garlic cloves, finely chopped 1 tsp cumin pinch of chilli powder 1½ tbsp chipotle paste 700ml low-salt chicken stock 3 chicken thighs (from a 640g pack, save the rest for the pulled chicken – freeze the chicken if you’re not using it within 24 hours) 2 tortilla wraps, cut into triangles 390g can pinto beans, drained 195g can sweetcorn, drained 1 lime, 1⁄2 zested and juiced 3 tbsp low-fat natural yogurt or soured cream, to serve 15g coriander, roughly chopped, or leaves picked 1 red chilli, sliced (optional) Method STEP 1 Heat 1 tbsp of the oil in a large, lidded saucepan over a medium heat. Add the red onion and a pinch of salt and cook for 8-10 mins until softened. Add the garlic, cumin, chilli powder and chipotle paste and cook for 2-3 mins until fragrant. STEP 2 Pour in the stock and scrape up any caramelised bits from the bottom of the pan. Bring to the boil, then add the chicken thighs and simmer for 20-25 mins with the lid on until cooked through. STEP 3 While the chicken cooks, heat the oven or air-fryer to 200C/190C fan/gas 6. Drizzle the remaining 1 tbsp oil over the tortilla triangles. Spread out on a lined baking tray or the air-fryer basket in a single layer (you may need to do this in batches), season, then bake for 7-8 mins, until golden brown and crisp. Leave to cool on the tray while you finish the soup. Reserve half of the tortilla chips for the pulled chicken bowl. Will keep in an airtight container for three days. STEP 4 Once the chicken is cooked, remove from the soup using a slotted spoon and shred using two forks. Pour the pinto beans and sweetcorn into the pan and cook for 5 mins, or until warmed through. Add the chicken back to the soup, then season with salt, pepper, half the lime juice and all of the zest. STEP 5 Divide between two bowls, spoon a little yogurt on top, then sprinkle with the coriander and sliced chilli, if using. Sprinkle over the tortilla chips and serve with the remaining halved lime cut into wedges for squeezing over. The soup will keep chilled for three days.

Did you know that warming up cucumbers enhances their fresh flavour? To finish, all this summer side dish needs is a sprinkling of fresh dill and parsley, plus lemon Ingredients 2 tbsp olive oil small handful of mint, chopped 2 cucumbers, cut into thin ribbons using a vegetable peeler small handful of dill, chopped small handful of parsley, chopped ½ lemon zested and juiced Method STEP 1 Heat the oil in a large saucepan and cook the chopped mint for 1 min before gently stirring in the cucumber ribbons. Toss and cook for 2-3 mins more to warm them. STEP 2 Remove from the heat and toss through the dill, parsley and a drizzle of the lemon juice. Tip out onto a platter, drizzle with more lemon juice, if you like, and sprinkle with the lemon zest.

Warm up on cold evenings with this one-pan, aromatic broth with pork meatballs and noodles. We’ve taken inspiration from Vietnamese pho flavors Ingredients 1 batch of meatballs (see recipe in 'Goes well with')) 1 tbsp vegetable oil thumb-sized piece of ginger, peeled and finely grated 8 spring onions, finely sliced 2 star anise 1 cinnamon stick 2 lemongrass sticks, tough outer leaves removed and finely sliced 1-2 green chillies (seeds removed if you prefer less heat), finely sliced small bunch of coriander, leaves and stalks separated, both finely chopped 1 tbsp light brown soft sugar 1¼ litres beef stock 1-2 tsp fish sauce 1 tsp soy sauce, plus extra to serve 2 handfuls of ready-to-eat beansprouts 3 rice noodle nests 1 lime, cut into wedges Method STEP 1 Prepare the meatballs (see recipe in 'Goes well with'), then heat the oil in a large saucepan over a medium heat. Fry the meatballs in batches, turning every 1-2 mins until browned all over. Remove the pan from the heat, transfer the meatballs to a plate and set aside. STEP 2 Put the ginger, three-quarters of the spring onions, the star anise, cinnamon, lemongrass, half of the green chilli, the coriander stalks, sugar and beef stock in the pan, and bring to the boil over a medium heat. Reduce the heat to a simmer and cook for 35 mins until the lemongrass has become tender and the flavours have infused. STEP 3 Add the meatballs and simmer for 10-12 mins until cooked through, then add the fish sauce to taste, along with the soy sauce and freshly ground black pepper. Add the beansprouts, turn up the heat to medium-high, and cook for another 3 mins. STEP 4 Meanwhile, cook the noodles following pack instructions. Drain well and divide between four bowls. Top with the meatballs and broth, removing the cinnamon and star anise. Scatter over the remaining spring onions, chilli and coriander leaves, and serve with lime wedges for squeezing over.

After a luxurious dinner for two? Perfect for Valentine’s Day, this pasta needs a little prep, but the cooking is simple, so you can enjoy time together Ingredients 2 tbsp olive oil 3 red onions, thinly sliced 200g pappardelle (or any long pasta) 2 anchovy fillets in oil, drained 2 tbsp tomato purée For the gremolata 1 lemon, zested and juiced 15g parsley, roughly chopped 2 garlic cloves, finely chopped Method STEP 1 Heat the oil in a large, heavy-based frying pan over a medium heat. Fry the red onions with a large pinch of salt. Cook for 30-35 mins over a medium-low heat, stirring often, until caramelised and golden. STEP 2 Meanwhile, make the gremolata. Mix the lemon zest, juice, parsley and garlic with a pinch of salt, then set aside. Cook the pappardelle following pack instructions, reserving 120ml pasta water. STEP 3 Add the anchovy fillets to the onions when they have caramelised and let them dissolve. Stir in the tomato purée along with 15 twists of black pepper (around ½ tsp) and cook for 4-5 mins until the mixture has darkened. STEP 4 Add the cooked pasta to the sauce along with the 120ml reserved pasta water. Stir well to combine, then transfer to a serving platter. Spoon over the gremolata to serve.

This simple, speedy and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg to count for 3 of your 5-a-day Ingredients 1 tbsp olive oil 1 tsp fennel seeds 2 carrots, diced 2 celery sticks, diced 2 garlic cloves, finely chopped 2 leeks, thinly sliced 400g can chopped tomatoes 500ml hot fish stock, heated to a simmer 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks 85g raw shelled king prawns Method STEP 1 Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly. STEP 2 Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.

Elevate fish pie with a touch of saffron to make a meal you can serve to guests without compromising on your healthy eating routine Ingredients 1 tbsp olive oil 1 yellow and red pepper, both deseeded and finely chopped 2 large garlic cloves, chopped 2 bay leaves 1 tbsp smoked paprika 150ml vegetable stock, made with 2 tsp bouillon powder 500g carton passata 240g pack frozen raw, peeled, large wild red shrimp, defrosted 2 x 280g packs skinless cod loin, cut into large chunks 9 pitted green olives, quartered (we used Amfissa olives, as they have a firmer texture) 3 tbsp chopped flat-leaf parsley (optional) 320g broccoli florets or green beans For the saffron potatoes 3 generous pinches of saffron threads (about ⅓ x 0.5g sachet) 1 ½ tbsp olive oil 2 large garlic cloves, finely grated 725g large potatoes (about 4), peeled and thinly sliced Method STEP 1 Heat the oven to 200C/180C fan/ gas 6. Warm the olive oil in a large non-stick pan over a medium heat and fry the peppers, garlic and bay leaves for 10 mins, stirring often until the peppers have softened. STEP 2 Meanwhile, prepare the saffron potatoes. Put the saffron threads in a small heatproof bowl with 1 tbsp boiling water, the olive oil and garlic, and stir well until the liquid turns yellow. Set aside. Bring a large pan of water to the boil, and cook the sliced potatoes for 5 mins until tender but not collapsing. Drain well. STEP 3 When the peppers have softened, sprinkle over the paprika and stir briefly, then pour in the stock and passata and cook for 5 mins more. Remove from the heat and stir in the shrimp, cod, olives and parsley, if using. Tip the stew into a large, shallow pie dish (ours was 30 x 20cm, and about 6.5cm deep). STEP 4 Arrange the potato slices over the stew in an even layer – they don’t have to be neat – then generously brush over the saffron mixture. STEP 5 Bake the pie for 30-35 mins until bubbling at the edges and the fish is cooked through. When it’s almost finished cooking, boil or steam the broccoli or green beans to serve alongside the pie.

Forget turning on the oven to cook the big Sunday meal – make the main elements in an air fryer. Use a microwave to heat the gravy rather than on the hob Ingredients 2-3 medium potatoes, peeled and cut into quarters 3 tsp vegetable, olive or rapeseed oil 1 large or 2 small chicken breasts, skin-on 3 medium carrots, peeled and cut into batons 100g frozen peas gravy, to serve Method STEP 1 Soak the potatoes in water for 30 mins, then drain and rinse. Heat the air fryer for 2 mins. Dry the potatoes thoroughly, then put in a bowl, drizzle over 1 tsp of the oil and season with salt and pepper. Using your hands or a spoon, coat the potatoes in the oil, then put into the air fryer basket, in one layer if possible. Cook for 10 mins at 190C. STEP 2 Meanwhile, coat the chicken in another 1 tsp oil and season with salt and freshly ground black pepper. Once the potatoes have been in for 10 mins, move them to the sides and lay the chicken in the centre of the basket. Cook for 10 mins. STEP 3 Coat the carrots in the remaining oil. After the chicken has cooked for 10 mins, remove it from the basket and add the carrots, mixed in with the potatoes, then move both to the sides and put the chicken back into the centre. Cook for 10-15 mins, still at 190C. At this point, the chicken should be cooked – check by inserting a knife into the thickest part and checking the juices run clear. Alternatively, a meat thermometer should read 70C. If it’s not quite done, cook for a further 5 mins. Remove the chicken and rest it under a piece of tented foil. STEP 4 Put the peas in a small ovenproof dish or mug with 2 tbsp water and cover with foil to prevent any moisture escaping. Put in the air fryer basket where the chicken was and cook for a final 10 mins at 190C. The potatoes should be golden and crisp, the carrots tender and the peas warmed through. Slice the chicken breast and serve with the vegetables and gravy.