Spring onion quesadillas with guacamole salad

This speedy vegetarian lunch or supper is packed with calcium, folate, vitamin C and iron – serve with an avocado and pumpkin seed salad

Roast radish, new potato & peppered mackerel salad

This quick and easy lunch or supper features omega-3 rich fish and a creamy yogurt and lemon dressing

Lamb, spinach & ricotta burgers

Mix lamb mince and soft cheese to make juicy patties, then pan-fry and pile into buns with a tzatziki-style sauce topped with caramelised onions

Chicken & avocado salad with blueberry balsamic dressing

A healthy, gluten-free dinner or lunch, perfect for using up leftover roast chicken. Make it veggie by swapping the meat for a handful of pumpkin seeds.

Veggie meatballs with tomato courgetti

Spiralize courgettes to make this healthier, gluten-free 'pasta' dish. The vegetarian meatballs use ground almonds instead of breadcrumbs to increase the protein

Roast chicken with sweet potato gremolata salad

Roast a whole chicken for this low-calorie lunch or dinner and save the leftovers for later – swap the chicken with hard-boiled eggs for a vegetarian version.

Peanut hummus with fruit & veg sticks

This healthy, nutty dip, with tahini and smoked paprika, is perfect for spreading – eat with apple slices and vegetables for a quick lunch or snack

Summer pistou

A cross between a soup and a stew, this healthy French dish is packed with vegetables and beans – perfect as a light lunch. If making ahead it will keep in the fridge for a couple of days.

Barley couscous & prawn tabbouleh

Crunchy cucumber and juicy nectarines add a freshness to this high-fibre, healthy lunch – for a veggie version, swap the prawns for cashews or pecans.

Herb pancake wraps with goat’s cheese

Replace flour tortillas with thin omelettes, then pile high with tasty vegetarian toppings for a low-calorie lunch – enjoy warm or cold

Roasted cauliflower with spring veg & barley salad

Roast cauliflower florets with olive oil and serve with a light barley salad for a refreshingly simple meat-free main

Gnocchi with parsley, butter & samphire

Pass on the pasta and try making your own potato gnocchi – forage for samphire to make a fresh and frugal meat-free main