Baked cod with tomatoes, capers & basil

Enjoy white fish once a week for a low-fat, high-protein meal. It also provides vitamins that support the heart, brain and bones

Aromatic mince & apricots with minty bulgur

Use lean beef for this spicy dish – it’s a good source of vitamin B12, iron and zinc, as well as protein. You can also cook the mince and freeze it for a busy day

Rosemary pork steaks with marinated courgettes

As well as being a balanced meal, this speedy supper is fresh and zingy. Frozen baby broad beans work well with pork, as well as the herby courgettes

‘Marry me’ chicken

Win someone over with this creamy chicken casserole. It’s a great family meal served with mash, or new potatoes, and green beans

Protein pancakes with banana

Add protein powder to these oat and banana pancakes for a filling breakfast. Serve stacked with a dollop of Greek yogurt, sliced bananas and maple syrup

Garlic prawn rice

Enjoy our easy prawn and rice dish as a midweek meal. Taking less than 30 minutes to make, it’s ideal for weeknights when you want something quick and tasty

Healthy pad Thai

Toss chicken with rice noodles and stir-fried veg to create a deliciously healthy dinner. There’s a vegan option, too, which uses peanut butter (see tip, below)

Thai-inspired coconut chicken soup

Make this warming, creamy soup with chicken and mushrooms – or swap the meat for prawns or squash, if you prefer

Roasted spaghetti squash

When roasted, this squash can be pulled into long, spaghetti-like strands with a fork. Use in place of pasta, in salads, or with roasted fish or meat

Creamy garlic pasta

This creamy tagliatelle recipe makes a comforting midweek meal. Any long pasta will work, so use whatever you have in the cupboard

Nduja & spring greens pasta

Combine pasta with nduja, spring greens and a breadcrumb topping to make this simple and speedy dish. It’s ideal if you’re after a simple midweek meal

Healthy chicken burritos

Use storecupboard ingredients and leftovers to make this nutritious and easy Mexican-style lunch. The filling for the burritos can be made ahead