Meals

A vegetable minestrone with cannellini beans, small whole-wheat pasta, carrot, zucchini and spinach in a tomato broth — 14 g of fibre and 18 g of protein for 445 calories.

A baked sweet potato split and filled with warm black beans, plain Greek yogurt, lime and pumpkin seeds — 16 g of fibre and ~1000 µg RAE of vitamin A for 480 calories.

Slow-simmered steel-cut oats with diced apple, chopped walnuts and cinnamon — a hot whole-grain breakfast with 10 g of fibre for 520 calories.

Thin savoury chickpea-flour pancakes with spinach and onion, served with Greek yogurt — a wheat-free breakfast with 25 g of protein and 8 g of fiber.

Minced chicken breast stir-fried with carrot and bell pepper, spooned into lettuce leaves with brown rice and peanuts — 35 g of protein in a light, high-protein lunch.

Sardines mashed with lemon and black pepper on rye crispbread — a savoury snack carrying roughly a full day's omega-3 in 285 kcal.

Sweet potato, black beans, pepper and onion pan-roasted and topped with two eggs — 22 g of protein, ~12 g of fiber and 450 kcal.

A small handful of pistachios with two clementines — 245 kcal, 7 g of protein, 6 g of fiber and ~70 mg of vitamin C, with no preparation.

Black-eyed peas and sautéed collard greens over brown rice with avocado and smoked paprika — 16 g protein, 18 g fibre, ~300 µg folate.

Air-popped popcorn with a little olive oil, rosemary and salt — about 3 cups for 160 kcal, with 4 g of fiber. A whole-grain snack in five minutes.

Grilled lemon-and-oregano chicken in a whole-wheat pita with yogurt-cucumber tzatziki — 42 g of protein, 6 g of fibre and 430 kcal in 25 minutes.

A 40-minute vegetarian lunch of giant beans baked in tomato and dill with feta: 21 g protein, 16 g fibre, 445 kcal.