Hearty and wholesome

To keep prep to a minimum, several of these main meals create leftovers for enjoying another day

Curried noodles

You may have seen it reported that a wider variety of plant-based foods - ideally 30 per week - is the key to gut health. If that's your goal, then this is the recipe for you. Packed with wholewheat, pulses, vegetables and spices, you'll be in double numbers before you know it.

SERVES 2 PREP 15 mins COOK 20 mins EASY V

1 Boil the noodles following pack instructions, then rinse well to ensure the strands are separate. Meanwhile, heat the oil in a wok or sauté pan over a high heat and stir-fry the pepper, carrot, ginger, garlic and chilli, if using, for 5 mins until softened. Stir in the cumin seeds and curry powder, and cook for 30 seconds or so until aromatic.

2 Mix the peanut butter and tomato purée with the vegetable stock until smooth. Add the drained noodles to the wok along with the frozen peas, then pour in the peanut and tomato mixture and toss everything together. If it seems a bit claggy, stir in a drop more water. Squeeze in the lemon juice, toss well and serve.

GOOD TO KNOW healthy-fibre vit c 3 of 5-a-day

PER SERVING 522 kcals fat 16g-saturates 3g.carbs 67g-sugars 14g-fibre 16g -protein 20g.salt 1.1g

Sardine kedgeree 

If you're after an inexpensive and healthy source of omega-3, try canned sardines. You can eat the bones, too, which become crisp during cooking, and that'll help top up your calcium levels. If you'd rather not, the fillets are easy to pull apart so you can discard them.

SERVES 4 PREP 20 mins COOK 40 mins