Meals

Two brown rice cakes topped with part-skim ricotta and blueberries — a light, low-glycaemic 200-kcal afternoon snack.

High-fibre oats soaked overnight with mixed berries and chia seeds — 9 g fibre and ~300 mg calcium in a 406-kcal breakfast.

Kefir blended with frozen mixed berries — live probiotic cultures plus anthocyanins, nothing to chop, 232 kcal.

Plain Greek yogurt with pumpkin seeds and cinnamon — 20 g protein plus magnesium and zinc from the seeds, 236 kcal.

Cottage cheese with cucumber and dill on rye crispbread delivers 21 g of protein for 217 kcal — five ingredients, no cooking.

Lean turkey meatballs in tomato sauce over spiralised zucchini — 44 g of protein, only 22 g of carbohydrate, ready in 30 minutes.

Icelandic skyr with kiwi, almonds and oat bran — very high protein for its calorie count, with a big vitamin C hit.

Wild salmon with avocado, cucumber and sesame — rich in omega-3 and healthy fats that reduce systemic inflammation.

Rye toast topped with lemon-mashed white beans and a poached egg — 24 g of protein and 11 g of fiber in one breakfast slice.

A pearl-barley risotto with prawns and peas — 34 g of protein, 12 g of fiber and 492 kcal, using barley in place of arborio rice for far more beta-glucan.

A three-egg mushroom and herb omelette on barley toast — 26 g of protein and 396 kcal, with mushrooms adding B vitamins and selenium eggs alone don't cover.

Grilled mackerel with quinoa and roasted carrots — 36 g of protein and roughly 3 g of combined EPA and DHA, one of the highest-omega-3 dinners in the rotation.