Spicy harissa chicken with lentils

This healthy one-pot from reader Sarah Oliver with chicken thighs, Puy lentils and harissa is packed with flavour – hearty, filling and low in calories

Thai prawn & ginger noodles

This seafood stir-fry, with fiery ginger and crunchy veg, is as healthy as it is delicious – a low-fat and low-calorie weeknight dinner

Spiced black bean & chicken soup with kale

Use up leftover roast or ready-cooked chicken in this healthy and warming South-American style soup, spiced up with cumin and chilli

Thai red duck with sticky pineapple rice

Marinate duck breasts with red curry paste and lime, then serve with coconut rice, peas and beansprouts for a healthy weeknight dinner

Kale & apple soup with walnuts

Make the most of seasonal kale and give this soup added depth with sweet apple and a crunchy walnut topping – perfect as a healthy lunch

Stir-fry with broccoli & brown rice

Combine ready-to-cook vegetarian, chicken-style pieces with super-healthy broccoli, ginger and garlic for a quick, veggie dinner

Porridge with blueberry compote

Top high-fibre porridge oats with creamy Greek yogurt and healthy blueberries – buy frozen to help cut the cost of this filling breakfast

Egg & rocket pizzas

Use seeded tortillas as pizza bases for a quick and healthy lunch – crack an egg in the centre and bake to boost protein intake

Stir-fried chicken with broccoli & brown rice

Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner

Fruit & nut breakfast bowl

Top cheap and healthy porridge oats with chopped fresh oranges, Greek yogurt and a sprinkling of dried fruit, nuts and seeds

Broccoli and kale green soup

This super healthy soup combines broccoli and kale with ginger, coriander and turmeric for a nutrient dense and low-fat lunch

Green fritters

Enjoy a healthy breakfast that will keep you satisfied for longer, with eggs and vibrant green broccoli and courgettes for protein, vitamins and minerals