Store-cupboard salads

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

■ 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

■ Serves 4 ■ Prep 10 mins ■ Cook 45 mins 1 broccoli (about 350g), floretscut into bite-sized pieces,stalk cut into 1cm chunks2 leeks, finely sliced (about 350g)½-1 tsp chilli flakes (optional)2 tbsp o

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

Full of flavour, but lighter on the calories

This nourishing Mediterranean salad is packed with protein and fibre to keep you full for hours. SERVES 2 PREP 10 MINS COOK 5 MINS ✱ 60g quinoa✱400g tin chickpeas, rinsedand drained✱ Juice ½ lemon✱1tb