Creamy split pea curry

This freezable vegetarian curry reheats well, and provides 3 of your 5 a day – perfect for busy families eating at different times

Aubergine pilau with garlicky yogurt

This wholesome and earthy pilau dish, packed with spinach and aubergine, uses ready-cooked wholegrain rice for a super quick meal

Fish tikka on garlic naan

Marinate white fish in ready-made tikka masala paste and serve over chapatis or naan bread to make this speedy Indian-inspired supper

Amaranth porridge with green tea & ginger compote

The ultimate breakfast for healthy joints – swap oats for an alternative grain in this yogurt porridge, topped with apple and a fruity compote

Lighter Chocolate cake with chocolate icing

You’d never guess that this rich-tasting, light-textured sponge is lower in fat, calories and sugar thanks to ground almonds and yogurt

Lighter Fish finger sarnies

Slash the fat, salt and calories in this comfort food classic, with homemade haddock fingers served on ciabatta as open sandwiches

Lighter Coronation chicken & avocado sandwich

Use up leftover chicken in this fruity, spicy sarnie – swap mayonnaise for Greek yogurt in the lower-fat curried sauce

Spiced lamb pilaf

Make the most of Sunday’s leftover roast lamb in this colourful spiced rice one-pot from BBC Good Food Magazine reader Karolina McCallan

Cabbage & red rice salad with tahini dressing

This Middle Eastern inspired vegetarian side dish is full of contrasting textures – ideal paired with griddled prawns, chicken, fish or halloumi

Rose baklava

Serve sweet, sticky squares of this cinnamon and almond-filled pastry as a light dessert to end a Greek dinner party or Sunday roast

Apple pie

Kids will love to help make and eat this comforting, classic fruity pudding with homemade shortcrust pastry

Pea falafels with minty couscous salad

Give falafel a makeover by using a mix of chickpeas and frozen peas, serve with couscous and a dollop of yogurt for a cheap but tasty meal