Day 19 today focus on tinned fish

Canned sardines are a cost-effective way to get more heart-healthy oily fish into your diet. Keep a can in the cupboard for a quick dinner or lunch. ■ Serves 1 ■ Prep 10 mins ■ No cook 1 large garlic

CREATE DELICIOUS MEALS AT HOME

■ Each box serves 1 ■ Prep 10 mins ■ Cook 25 mins FOR THE RICE BASE& DRESSING100g brown basmati rice1 red onion, finely chopped1 tsp vegetable bouillon 1/2 tsp dried oregano2 tsp rapeseed oil(preferab

Precooked grains and pulses are a storecupboard lifesaver during the week and are a great way to boost both your fibre and protein intake

It doesn’t have to cost a fortune to have a diet that gives you a happier, healthier life. Here’s what you need to know

Easy ways to gain confidence, feel stronger, and look amazing all year