Meal plan for 4

midweek meals

Sausage & soy fried rice

Try a speedy veg-packed fakeaway. We’ve gone for courgettes and peas here, but use whatever you have.

SERVES 4 PREP 15 mins COOK 30 mins EASY

1 tbsp vegetable oil
4 spring onions, finely sliced
½-1 red chilli, finely chopped
3 garlic cloves, finely grated
10g ginger, peeled and finely grated
3 sausages, chopped into bite-sized
pieces (reserve 3 from a 6-pack to
use in the minestrone on page 30)
2 courgettes, sliced into half-moons
200g frozen peas
750g cooked jasmine rice (either
from leftovers or pouches)
2 tbsp low-sodium soy sauce
1 tsp sesame oil
10g coriander, chopped (keep any
leftover from the pack for the
chicken traybake and tofu noodles)
1 tbsp black sesame seeds (optional)

1 Heat the vegetable oil in a large frying pan over a medium-high heat. Cook the spring onions, chilli, garlic and ginger for 3-4 mins, until fragrant and starting to turn golden.

2 Add the sausage pieces and cook for 5-6 mins, until browned at the edges. Mix in the courgettes and cook for another 7-8 mins, stirring often, until softened and the sausages are cooked through.

3 Stir in the peas, rice, soy sauce and sesame oil. Cook for 5 mins more, until everything is piping hot. Sprinkle over the coriander and sesame seeds, if using, and serve.

GOOD TO KNOW low cal • vit c • 1 of 5-a-day PER SERVING 491 kcals • fat 12g • saturates 3g • carbs 78g • sugars 6g • fibre 5g • protein 15g • salt 1.2g

Calming green soup

This soup is great reheated for lunch if you have any leftovers.

SERVES 4 PREP 10 mins COOK 40 mins EASY V

1 ½ tbsp vegetable oil
2 red onions, chopped
2 garlic cloves, finely grated
2 tsp cumin seeds
2 courgettes, roughly chopped
1 large potato, around 300g, peeled
and roughly chopped
1.3 litres vegetable stock, made
with a low-salt stock cube
250g frozen peas
400g baby spinach
20g mint, roughly chopped, a few
leaves left whole (to serve)
150ml pot low-fat natural yogurt,
to serve

1 Heat the oil in a large, deep pan and cook the onions with a large pinch of salt for 10-12 mins until softened but not golden. Add the garlic, cumin seeds, courgettes and potatoes and cook for 5-6 mins, stirring often, until softened. Cover with the stock and season well.

2 Bring to the boil, reduce to a simmer and bubble for 15-20 mins, or until the potatoes are very soft.

3 Pour in the peas and wilt in th