Stir-fry chilli beef with sweet potato jackets

Enjoy this energising supper for a post-exercise pick-me-up. It supplies iron, vitamin C and fibre, plus an impressive five of your 5-a-day

Lentil salad with tahini dressing

Pack four of your 5-a-day into each portion of this healthy lentil and sweet potato salad, which provides calcium, iron, folate, vitamin C and fibre.

Quinoa salad with avocado mayo

Easy to put together and full of flavour, this healthy lunch option proides iron, folate, vitamin C and fibre. Make it vegetarian by leaving out the chicken

Salmon salad with sesame dressing

Get three of your 5-a-day, plus healthy omega-3 fatty acids, vitamin C, folate and fibre in this quick, easy and low-calorie salad

Soured cream & chive jacket potatoes

Try these baked potatoes for lunch, supper or as a side dish at a barbecue. You can turn any leftovers into a potato salad and even the skins can be baked again for a snack

Potato wedges

Serve these simple potato wedges with soured cream to dip into as a snack, or enjoy as a side dish alongside chilli con carne, burgers or salads

Carrot and orange smoothie

Start your day with a vibrant orange and carrot smoothie for breakfast. With added oats and ginger, it will give you vitamin C and count towards your 5-a-day

Chia & oat breakfast scones with yogurt and berries

These healthy breakfast scones have a slightly bouncier texture than traditional ones, but make a lovely start to the day and provide folate, vitamin C and fibre.

Breakfast egg wraps

Enjoy these protein-rich egg wraps filled with mushrooms and tomatoes for a quick, filling and healthy breakfast. It provides iron, folate and fibre.

Quinoa, peach & ginger bircher

These overnight oats can be made the night before and eaten the next day as a nutritious breakfast or post-exercise snack.