Meals

A 10-minute no-cook snack: guacamole scooped with red bell pepper strips, 10 g of fibre and 220 kcal.

A chickpea and vegetable tagine over whole-wheat couscous: 18 g fibre, 20 g protein and ~5 mg iron per plant-based serving.

Pan-seared salmon with asparagus and baby potatoes: 37 g protein, about 2 g EPA+DHA and ~12 µg vitamin D in 25 minutes.

Ful medames with a boiled egg and whole-wheat pita is a savoury bean breakfast with 26 g of protein and 14 g of fibre in 490 calories.

Mussels steamed in a tomato, garlic and shallot broth with whole-grain bread — 38 g protein and ~29 µg vitamin B12, ready in about 20 minutes.

Diced chicken breast simmered with pinto beans, red pepper, onion and tomatoes — 42 g protein, 17 g fiber, 490 kcal. A one-pot dinner that reheats well.

Pearl barley simmered with turkey breast, carrot, celery, and leek — 35 g of protein and ~2.5 g of beta-glucan in a soup that eats like a light lunch.

Cottage cheese topped with sliced pear, walnuts, and cinnamon — 22 g of slow protein and 1.4 g of plant omega-3 ALA for 285 kcal, no cooking required.

Tofu and vegetables in a light coconut-laksa broth with rice noodles — plant-based, gluten-free, and warming.

Chilled buckwheat soba with edamame, cucumber and a sesame-soy dressing — eats well cold at a desk, 26 g protein.

Cucumber rounds topped with cream cheese and smoked salmon — no bread, and a genuine omega-3 hit at 212 kcal.

Tinned sardines with white beans, red onion, parsley and lemon — no cooking, and among the best calcium-per-calorie lunches.