Ingredients:

100g dried penne pasta 

75g jar roasted red peppers, drained

12g parmesan, grated 

18g cashew nuts 

1 tsp olive oil 

1/3 garlic clove, minced 

Handful of flat-leaf parsley

Method:

1. Add the pasta to a saucepan of water and cook on a medium heat for 10 minutes until soft and cooked.

2. Whilst the pasta is cooking, place the peppers, nuts, parsley, olive oil and garlic in a food processor and blitz into a paste/sauce. Stir in the parmesan.

3. Drain the pasta and return to the pan and a low heat, stir in the sauce and serve. 

Ingredients:

2 cod filletsstyle 

1 tbsp dijon mustardstyle 

300ml double cream 

50g spinach  

100g tenderstem broccoli  

1 tbsp olive oil  

Salt and pepper to taste  

Method:

1.  Heat the olive oil in a frying pan on a medium heat. Pat the cod dry with a kitchen towel and add to the pan. Cook for 3-4 minutes each side.

2. Whilst the cod is cooking, add the broccoli to a saucepan of boiling water and cook for 5 minutes until soft.

3. Bring the pan to a low heat. Add the dijon, cream, salt and pepper to the pan. Combine these ingredients and coat the fish.

4. Stir in the spinach and cook until it has wilted.

5. Drain the broccoli and serve with the cod.

Ingredients:

120g boneless skinless chicken

1 tsp lemon juice

½ tsp  mixed herbs

½ clove garlic

2 tsp olive oil

1 green or red pepper

1 wholemeal pitta bread

2 tbsp houmous

Method:

1. Place a baking tray in the oven and preheat to 180°C.

2. Sprinkle salt over the chicken. Place chicken in the middle of the hot baking sheet and bake for 10 minutes.

3. In a small bowl, whisk together the lemon juice, oregano, basil, garlic, and half the olive oil until well combined.

4. Toss the green peppers with the remaining olive oil and pepper.

5. Flip the chicken and brush with the lemon-herb mixture. Scatter the peppers around the chicken.

6. Bake for another 15 minutes.

7. Let the chicken cool slightly then shred into pieces.

8. Spread hummus on the inside of each pitta half and stuff with chicken and peppers.

Ingredients:

140g salmon fillet

2 tsp olive oil

¼ red or white onion

1 pinch  chilli powder (or to taste)

1 pinch salt & pepper

7 cherry tomatoes, halved

2 tsp lime juice

100g straight to wok noodles

80g broccoli

Method:

1. Mix the Rub salt, pepper and chilli with the half the olive oil and rub it over the salmon. Place in the fridge for 10 minutes.

2. Preheat the grill to medium.

3. While the salmon is marinating, cut the broccoli into small bite-size florets. And chop the veg. 

4. After the salmon has marinated, put it under the grill, skin-side down, and cook to desired doneness, about 5-8 minutes.

5. Heat a non-stick frying pan with the rest of the oil and fry the mix red onion, tomatoes, broccoli and lime juice. Cook for around 8 minutes stirring now and then.  When the salmon is done, turn the grill off and put the salmon on a plate. Add the noodles to the veg mix to warm through and serve with the salmon.

Ingredients:

1 tbsp olive oil

1 red onion, finely chopped

1 tbsp grated ginger (or 1 tsp dried)

400g tinned tomatoes

2 tsp lemon juice

1 tbsp curry powder

400ml coconut milk

400g tinned chickpeas

1 tbsp fresh coriander (optional)

To serve:

½ pouch microwave rice

Method:

1. Heat the oil in a medium pan and then add onions and ginger and cook for 1-2 minutes. Add curry powder and stir until blended. Add the tomatoes and coconut milk and cook for another 6-8 minutes.

2. Add chickpeas and stir until completely warm and finish off with stirring in the lemon juice and coriander if using.

3. Portion it out into 4 portions and freeze three individually for another day. 

4. Heat your ½ pouch rice in the microwave and serve with the remaining portion.

Tip!

For a non-vegan option serve with ½ a supermarket plain naan bread (65g).

Ingredients:

100g frozen edamame beans

100g frozen stir-fry mix

100g straight to wok noodles

1 tsp soy sauce

1 tsp honey

2 tsp olive or stir-fry oil

Method:

1. Stir fry the frozen vegetables according to the instructions, together with the edamame beans. Add the noodles, soy sauce and honey, and cook until everything is hot.

Optional Additions:

Add 1/2 a teaspoon of Chinese 5 spice mix at the beginning a clove of sliced garlic or chilli for some extra variation.

Ingredients:

200g white fish (cod, hake, coley)

200g baby potatoes

80g cauliflower, cut into florets

80g courgettes, sliced

2 cloves garlic

1 tbsp olive oil  + 1 tsp

Method:

1. Preheat oven to 200°C.

2. If the potatoes are large, cut them in half. Combine 1 tbsp olive oil, salt, pepper, garlic, potatoes, cauliflower, and courgettes in a roasting dish; toss to coat. Bake on the bottom rack for 25 minutes, stirring once.

3. Meanwhile, place foil on a baking tray. Drizzle oil and lemon juice over fish and season with salt and pepper. After the potatoes have been cooking for about 15mins, add the fish to the oven. Bake for a further 10-12 minutes or until fish flakes easily with a fork. Serve with a squeeze of lemon if you have any.

Ingredients:

120g chicken breast

1 medium burger bun

1 tsp olive oil, divided

1 pinch dried oregano (optional)

2 tsp mayonnaise

20g cheddar cheese

1 handful lettuce

6 cherry tomatoes

30g cucumber

50g roasted peppers from a jar

Method:

1. You can use ready-cooked chicken breast from the supermarket, but if you want to make it yourself,  Coat chicken breast with half of the oil, and sprinkle salt, pepper and oregano (if using) all over both sides of the chicken.

2. Heat grill to medium-high heat. Once hot, add chicken and cook for 3-5 minutes on each side or until cooked through and no longer pink in the middle.

3. Spread mayonnaise on both sides of the bun. Top with grilled chicken, slices of cheese and lettuce and cover with the top bun.

4. Halve the tomatoes and slice the cucumbers and roasted peppers. Drizzle the remaining oil over the salad.

Ingredients: 

300g sweet potato

1 tsp butter

30g cheddar cheese, grated

75g shop-bought coleslaw

Method:

1. Prick the sweet potato all over and put in the microwave on high for 5 minutes. Stick a knife in it to see if it is soft all the way through. If not, pop it back in for another 30secs until it's done.

2. When it's cooked, cut it down the middle and mash the butter into each side. Add the coleslaw and the cheese and eat.

Ingredients:

1 pack M&S Plant Kitchen Lasagne

1 handful lettuce

2 tomatoes

30g cucumber

5 black olives

1 tsp olive oil

Method:

1. Cook the ready meal according to the instructions.

2. Meanwhile, put your salad together and drizzle with olive oil.

Ingredients:

300g cauliflower, cut into florets

200ml semi-skimmed milk

100g grated cheddar cheese

200ml vegetable stock

40g plain flour

40g butter

200g macaroni or other similar pasta

To serve:

30g lettuce

1 tomato 

30g cucumber

1 tsp olive oil

Method:

1. Preheat the oven to 200C.

2. Boil the kettle. Put the pasta in a pan and add the water from the kettle. Boil for 10mins until the pasta is cooked.

3. Cut the cauliflower into florets and, if you have one, put in a steamer basket with the lid on over the pasta. If not boil in a separate pan for about 5-8mins, until tender but not mushy.

4. Meanwhile, put the butter, flour, and milk in a pan and bring up to a simmer, whisking all the time. If you do get any lumps in the sauce, just whisk them out. Then add the vegetable stock and cook over a low heat until it starts to thicken and bubble, about 10mins. Stir to combine and add most of the cheese and the crushed garlic and some black pepper. Turn the heat off and let the cheese melt into the sauce.

5. Put the cooked pasta and cauliflower into an ovenproof dish and pour over the sauce. Sprinkle over the rest of the cheese and cook in the oven for 15mins until the cheese starts to brown.

6. While it's in the oven make the tomato, lettuce and cucumber into a salad and dress with the olive oil. DIsh the cauliflower cheese into four portions. Freeze the other three in individual portions for another day.

Ingredients:

1 portion Nando’s grilled chicken pitta with your choice of flavour

1 portion Nando’s large mixed leaf salad

Method:

1. Ready to eat.

Ingredients:

½ a Pizza Express (245g) margarita pizza 

50g mozzarella

80g tomatoes

80g cucumber

1 tsp olive oil

Method:

1. Cut the pizza in half and cook one portion according to the instructions on the box. Keep the other half for another day.

2. While it's cooking, slice the mozzarella, cucumber and tomatoes. Season with salt and pepper and a drizzle of oil.

Ingredients:

230g boneless, skinless chicken thighs

150g baby potatoes

80g cabbage

50g frozen peas

50ml instant chicken gravy

1 tsp olive oil

A squeeze of lemon (optional)

Method:

1. Preheat oven to 200°C.

2. Par-boil the potatoes for 10mins.

3. Add the potatoes and chicken to a roasting tin. Drizzle over the teaspoon of olive oil and spread it evenly using your hands until everything glistens. Add a squeeze of lemon to the chick and a little salt and pepper and cook in the oven for 25mins. Baste after 15mins.

4. Meanwhile, slice the cabbage. When you are about 10mins before the end of the chicken being ready, cook the cabbage. If you have a steamer, use it, but if not, boil in a pan. Use enough water to just cover the cabbage. Boil for 5-8mins, until it is tender but not mushy.

5. In a separate pan, cook the peas. Pour over some boiling water and bring back to the boil. As soon as the water starts bubbling the peas are done.

6. While the peas and the cabbage are cooking, make up 50ml of the gravy and serve with the roast.

Ingredients: 

140g salmon

200g potatoes

80g asparagus 

80g broccoli, cut into florets

2 tsp olive oil

2 tbsp semi-skimmed milk

Method:

1. Preheat oven to 200°C.

2. Bring a pot of water to a boil over high heat. Add potatoes and cook until tender, about 15-20 minutes.

3. Meanwhile, toss asparagus and broccoli with half the olive oil and spread out onto one half of a baking tray.

4. Place salmon on the other half of the tray and bake for 10-15 minutes until salmon is cooked through.

5. Once the potatoes are tender, turn off the heat and drain the water. Mash the potatoes with the remaining olive oil, milk, and some salt and pepper and mix until creamy.

Ingredients:

2 pork sausages (50g each)

100g potatoes

1 tsp butter

1 tbsp semi-skimmed milk

80g broccoli

80g cabbage

Method:

1. Grill the two sausages according to the instructions.

2. Meanwhile, dice the potato and boil until soft (about 20-25mins).

3. While the potatoes are cooking, cut the broccoli into florets and slice the cabbage. Steam or boil them in the same pan for about 5mins until tender but not mushy.

4. When cooked, drain the potatoes and mash with the butter, milk, and some black pepper.

Ingredients:

2 tsp olive oil

1 onion, finely chopped

3 cloves garlic, crushed

1 stick celery, finely chopped

1 carrot, finely chopped

1 tbsp Italian mixed herbs

2 tins chopped tomatoes

1 beef stock cube

500g lean minced beef

50g spaghetti per portion (or other pasta)

Method:

1. This makes four portions of bolognese. If you are making this meal for more than one person, cook 50g pasta per portion. 

2. Heat large sauce pan over medium heat. Add olive oil, chopped onion, garlic, celery, and carrot and cook, stirring occasionally until tender about 8-10 minutes.

3. Add the minced beef and Italian seasonings. Season with a pinch of salt and pepper. Stir continuously, breaking up the clumps of mince until it's brown all over, about 5 minutes.

4. Add the crumbled stock cube and 100ml water and the tomatoes. Increase heat to high and let it bubble for a minute then reduce to a simmer. Simmer for 20mins stirring occasionally.

5. Ten minutes before it's ready, cook spaghetti according to instructions on the pack.

6. Divide the bolognese sauce into four portions, cool and freeze three for another day. Eat the remaining portion with the spaghetti.

Ingredients:

1 Sainsbury’s Taste The Difference Fish Pie (if using another brand, check the calories!)

80g cabbage

80g carrots

Method:

1. Cook the ready meal according to the instructions on the pack.

2. Meanwhile, slice the carrots and cabbage. If you have a steamer, use it, but if not, add the sliced carrots to a pan and pour over boiling water. Cook for about 8 mins.

3. Cook the cabbage in boiling water for 4-5mins and serve everything together.

Ingredients:

1 Tesco Vegetable Tikka Masala (if using another brand, check the calories!)

80g broccoli

Method:

1. Cook the ready meal as per the instructions on the pack.

2. Meanwhile, cut the broccoli into small florets and either steam or boil until tender but not mushy.

Ingredients:

2 tsp olive oil

1 onion

1 red or green pepper

2 cloves garlic

1 sachet shop-bought chilli seasoning mix 

400g tin red kidney beans

400g tin black beans

400g tin chopped tomatoes

2 tbsp fresh coriander, chopped (optional)

To serve:

1 whole wheat tortilla

30g cheddar cheese (or vegan-friendly alternative)

Method:

1. Heat oil in a large saucepan over medium-high heat. 

2. Chop the onion, peppers and garlic and add to the pan and soften for 3 minutes. Add the spice mix and cook for another minute. If you can't find the spice mix, you can use 1 tsp mild chilli powder and 1 tbsp ground cumin. 

3. Stir in all the other ingredients except the coriander and tortilla. Bring to the boil, reduce the heat, and simmer for 15 mins or so. Stir in the coriander if using, at the end. Divide the chilli into four and freeze three portions individually for another day. Serve one portion with a wholemeal tortilla and grated cheese.

Ingredients:

60g (½ tin) tuna

100g baby potatoes

80g green beans

4 cherry tomatoes

5 black olives

1 egg

2 tsp olive oil

2 tsp white wine (or other) vinegar

Method:

1. Cut the new potatoes into bite-size pieces and boil for 20mins or until soft but firm. Drain. Boil or steam the green beans for 8mins. Drain.

2. Hard boil the egg for 8mins. When it’s cooked, peel and cut into quarters. 

3. Cut the tomatoes in half and combine with the tuna, black olives, beans and potatoes and egg.

4. Whisk together the olive oil and white wine vinegar and drizzle all of it over the salad.

Ingredients:

1 portion Young’s Chip Shop cod

100g McCain's Over Chips

100g canned mushy peas

Method:

1. Follow cooking instructions and serve.

Ingredients:

1 supermarket pizza base

Tomato puree

4 mushrooms, sliced

3 olives, diced

60g sliced mozarella

Mixed green salad

French dressing

Method:

1. Take your pizza base and spread with tomato puree and top with sliced mushrooms, three diced olives and 60g sliced mozzarella.

2. Cook for 12-15 minutes

3. Serve with a mixed green salad, drizzled with low fat French dressing. 

Ingredients:

150g potatoes, peeled and chopped

Olive oil spray

150g minced Quorn

1 small onion, finely diced

120g salt baked beans (reduced sugar)

Worcestershire sauce

Green beans

Method:

1. Boil 150g peeled, chopped potatoes for 15 minutes then drain and mash.

2. While cooking, spray a small frying pan with olive oil spray and cook 150g-minced Quorn with a finely diced small onion for 6 min.

3. Add 120g reduced-sugar and salt baked beans, a few dashes of Worcestershire sauce and a little water if necessary. Simmer for 10 minutes.

4. Transfer Quorn and bean mix into small, oven-proof dish, top with potato and grill for 5 min.

5. Serve with steamed green beans. 

Ingredients:

125g lean steak

80g salad leaves

4 cherry tomatoes

10g parmesan cheese, grated

10g pine nuts

1tbs French dressing

200g sweet potato, baked

Method:

1. Cook a 125g lean steak to your liking and cut into strips.

2. Mix 80g salad leaves in a bowl with 4 cherry tomatoes cut in half and 10g grated Parmesan cheese and 10g pine nuts along with 1tbs French dressing.

3. Lay strips of steak of top. 

4. Serve with a 200g-baked sweet potato. 

Ingredients:

1 garlic clove, crushed

1 spring onion, chopped

4 mushrooms, diced

1/2 sliced chilli, deseeded

150g king prawns, cooked

Sunflower oil

1/2 tbsp sweet sherry

240g mixed stir-fry vegetables

60g brown rice, cooked

Method:

1. Sauté the crushed garlic clove with a chopped spring onion a handful of diced mushrooms with ½ a deseeded sliced chilli using tsp. sunflower oil for 1 minute.

2. Add the cooked king prawns and sweet sherry. Season and stir-fry for another 2 minutes. Remove from pan.

3. Add ½ tsp. oil and cook the mixed stir-fry vegetables for 3-4 minutes.

4. Mix in brown cooked rice (60g dry weight) and prawns and serve.  

Ingredients:

150g cod filler

2 tsp red pest sauce

1 lemon

200g new potatoes, boiled

30g steamed broccoli

80g sweetcorn

Method:

1. Roast the  cod fillet topped with red pesto sauce wrapped in foil with squeezed lemon juice at 180C/gas 5 for 15 minutes.

2. Serve with boiled new potatoes, steamed broccoli and sweetcorn.

Ingredients:

80g penne pasta

1/2 red pepper

1/2 yellow pepper

1 small red onion

100g cherry tomatoes

80g courgettes

10g grated Parmesan

Method:

1. Cook the penne pasta.

2. Cut the red and yellow pepper, a small red onion, 100g cherry tomatoes and 80g courgettes and brush with oil on a baking tray

3. Drain the pasta and mix with grated Parmesan.

4. Serve with the vegetables and drizzle with Balsamic vinegar. 

Ingredients:

1 chicken breast, diced

1/2 small onion

1/2 tbsp curry power

1 tbsp crème fraiche

1/2 tbsp ground almond

1/2 tbsp tomato puree

Method:

1. Fry the chicken breast, ½ small onion in olive oil ‘till browned and cooked. 

2. Add the curry powder and fry for 1 min. 

3. Stir in the crème fraiche, ground almonds, ½ tbsp water and tomato puree. Leave to boil and simmer for 2–3 mins. 

4. Serve with mixed salad.

Ingredients:

3 slices of lean roast lamb

2 new potatoes, roasted

1 tsp olive oil

2 carrots

30g cauliflower 

1 tbsp gravy

Method:

1. Cook 3 slices lean roast lamb.

2. Roast new potatoes in their skins.

3. Add a 1 tsp of olive oil to the steamed carrots and cauliflower.

4. Serve with gravy.

Ingredients:

1 pack ready-prepared stir fry vegetables

1 tsp sunflower oil

1 tbsp soy sauce

Method:

1. Stir fry the prepared noodles in 1tsp sunflower oil.

2. Add 1tbsp soy sauce and heat through. 

Ingredients:

Curry:

1 tbsp sunflower oil

1 small onion

1 garlic, crushed

1 sweet potato

1 large can tomatoes

1/2 cube of vegetable stock

A pinch of curry powder

Handful of spinach

Method:

1. To make the curry add the sunflower oil. onion, garlic, curry powder to taste.

2. Add in the sweet potato, tomatoes and vegetable stock.

3. Simmer for 30 minutes then add a couple of handfuls of spinach and cook for a few minutes. 

Ingredients:

4 tbsp basmati rice, cooked

2 spring onions, chopped 

2 sun-dried tomatoes, chopped

50 feta cheese, crumbled

1 red pepper

10cm granary baguette

Method:

1. Mix the cooked basmati rice with  chopped spring onions, chopped sundried tomatoes and the crumbled feta cheese.

2. Cut the top off the red pepper. Scoop out and discard the seeds and pith, then fill with the rice mixture.

3. Top with the pepper lid and bake in a hot oven until the pepper has softened.

4. Serve with salad and a granary baguette.