Pulled chicken bowl

Enjoy this budget-friendly chicken and spinach dish with rice and tortilla chips, or use as a filling for a burrito or burger buns

Roasted red pepper soup with crispy croutons

Warm up on colder evenings with this vibrant soup, spiked with fiery chilli powder and harissa. The crispy croutons are optional but add a satisfying crunch

Pesto spinach penne

Combine pasta with spinach, pesto and tomatoes for an easy healthy meal. Tomatoes contain vitamin C, which will help your body absorb the iron in the spinach

Vegan lentils with soy & ginger tofu

Combine sweet, sticky, spicy fried tofu with puy lentils, coriander and chilli for a fibre-packed dish

Calming green soup

Pack in the veg with this healthy soup. Top with a drizzle of yogurt, some mint leaves and black pepper. It’s great reheated for lunch if you have leftovers

Sticky orange tofu with veg-fried noodles

“An ideal Friday night recipe that captures all the takeaway vibes but is conveniently made at home in no time. This vegan option is perfect for Veganuary, but tofu can easily be replaced with alternative proteins like paneer or chicken. You can also include a couple of eggs in the vegetable noodles, and feel free to swap out the vegetables for seasonal alternatives.” — Dr Chintal Patel

One-pan cod & red shrimp

Stew chunks of cod with wild red shrimp to make a moreish, low-fat dinner. White fish is an important source of iodine, which is needed for a healthy metabolism

Ginger chicken udon noodles

Serve up these fragrant and light noodles with chicken, beansprouts and cabbage in 30 minutes. With fiery ginger and red chilli, it’s full of flavour

Speedy lentil coconut curry

This quick and easy curry has such great depth of flavour – it tastes like it’s been cooked for hours. It’s healthy too, as well as being low in fat and calories

Smoky chickpea salad

Enjoy the layers of flavour and contrast of textures in this vegan salad, with crisp, fried chickpeas, crunchy raw broccoli, and a smoked paprika dressing

Diet cola chicken

Use a can of diet cola as a secret ingredient to enhance this chicken casserole. It’s an easy and delicious weekday supper, best enjoyed with rice or pasta

Orzo & chickpea soup

Rustle up this healthy, low-fat, low-calorie soup with orzo, chickpeas, veg and a can of chopped tomatoes. Top with grated parmesan to serve