1. Tortilla omelette
Boil three new potatoes. Once cooked, slice into 1cm (1/2 in) slices. Heat one teaspoon of oil in a small, non-stick frying pan and gently cook half a finely sliced onion. Add the potato slices. In a small bowl, gently beat two medium-sized eggs with a tablespoon of water. Add to the pan and cook over a gentle heat until set. Serve with lots of sliced tomatoes, three slices of wafer-thin ham and spring onions.

2. Salmon fish cakes
Drain 75g (3oz) canned salmon. Mash salmon together with 75g (3oz) mashed potatoes patties. Mix in half a teaspoon curry powder, salt, pepper and a dash of lemon juice to taste. Cover the grill pan with foil and brush with oil. Divide and shape the mixture into three and coat in a dusting of flour. Place under a hot grill. Cook for about five minutes on each side until browned. Serve with steamed green vegetables such as broccoli or kale, sprinkled with balsamic vinegar.

3. Warm potato salad
Boil four new potatoes for 20 minutes or until knife tender. Boil or steam a handful of fresh or frozen green beans for four or five minutes. Once cooked, toss the potatoes and beans into a bowl, add four walnut halves, cherry tomatoes and 30g (1oz) feta cheese. Toss with a teaspoon of extra-virgin olive oil and the juice of half a lemon.

4. Vegetable satay
Heat a teaspoon olive oil in a saucepan and gently cook a sliced onion. Add a cereal bowlful of mixed vegetables, such as sliced courgette, peppers, aubergine and mushrooms. Cover with a lid and cook gently for a further five minutes. Add a crushed clove of garlic and a sliced chilli. Mix enough water into a dessertspoon of crunchy peanut butter to form a paste and stir this into the vegetables. Add two tablespoons of canned, drained chickpeas and simmer for five to ten minutes. Serve with a grilled mini-naan bread.

5.Goulash
Put 50g (2oz) brown rice on to boil. This will take about 35 minutes.

Heat one teaspoon olive oil in a casserole dish and brown off 75g (3oz) lean steak pieces, half an onion and a crushed clove of garlic. Add a teaspoon paprika and a small tin of tomatoes and stir well. Season with freshly ground black pepper and simmer for 30 minutes. Cut half a pepper into strips, add to the goulash and simmer for a further ten minutes. Stir in two tablespoons of natural low-fat yoghurt and serve with boiled rice.

6. Mixed vegetarian pasta
Cook 50g (2oz) pasta according to package directions, don't add salt or fat. Heat a teaspoon of oil in a non-stick pan and add a quarter of sliced onion, half a sliced courgette, a pepper and a handful of sliced mushrooms. Cook until softened and then stir in fresh herbs of your choice and a tablespoon of half-fat creme fraiche. Combine pasta with vegetables and serve.

7. Chickpea stew with couscous
Heat one teaspoon olive oil in a non-stick saucepan. Gently cook a sliced onion and add a clove of garlic and a sliced red pepper. Once slightly softened, add half a (400g (14oz)) tin chickpeas (or other cooked pulses), a (400g (14oz)) tin of tomatoes, a teaspoon tomato puree, a pinch of sugar and herbs such as basil, mint or oregano, paprika or chilli powder. Simmer for 10-15 minutes and serve with 30g (1oz) couscous (dry weight, prepared as per package directions).

8. Chinese lemon chicken
Put 50g (2oz) brown rice on to boil. This will take about 35 minutes.

Mix together a chopped spring onion and a tablespoon of sherry. Add a sliced chicken fillet and leave to marinade for about 20 minutes. Heat a teaspoon oil in a frying pan and add a couple of sticks of chopped celery, a handful of mushrooms and a sliced green pepper. Add the chicken mixture and fry until cooked. Stir in a teaspoon of soy sauce, the zest of half a lemon and a handful of bean sprouts. Stir until heated through and serve with boiled rice.

9. Salmon with new potatoes
Put four baby new potatoes on to boil. This will take 15-20 minutes.

Season a salmon fillet with black pepper and a small dab of butter, and place on a microwaveable dish. Cover with microwave-safe cling-film and microwave on 'high' for two to three minutes. The time will depend on the thickness of the fish.

Meanwhile make a quick sauce by mixing together two tablespoons natural yoghurt with one to two teaspoons chopped capers, fresh herbs and plenty of black pepper.

Serve the salmon, potatoes and sauce with steamed veggies.

10. Griddled aubergine
Heat a teaspoon olive oil in a non-stick frying pan and saute half a sliced red onion and a crushed clove of garlic. Add a good pinch of mixed herbs, a pinch of sugar and a small tin of tomatoes. Simmer for ten minutes. Meanwhile, cut half a large or one small aubergine into thick slices and brush with extra virgin olive oil. Cook in a griddle pan or grill, for around six minutes each side. Spoon the tomato sauce over the aubergine slices and top with a mix of two tablespoons breadcrumbs and one tablespoon grated Parmesan. Grill until golden.

Serve with three slices wholegrain garlic baguette and lots of salad.

11. Spicy veggie chilli
Put four level tablespoons brown rice on to boil - this will take about 40 minutes to cook while you get on with the chilli.

Heat a teaspoon olive oil in a non-stick pan. Add a small chopped onion and two cloves of garlic and allow to soften. Add a sliced courgette, a handful of mushrooms and a small pepper, cut into chunks. Drain a tin of chickpeas, rinse well and add to the pan, along with a stock cube, a small tin of tomatoes and spices - a good pinch each of chilli powder, cumin, coriander and turmeric, more if you fancy. Bring to a boil, cover and simmer for about 15 minutes.

Serve half of the stew with half of the rice.

Store the rest in a Tupperware and pop it in the freezer as soon as it's cold. This will save you cooking on a busy night. (Be sure that when you reheat frozen and defrosted food, and especially rice, that is it piping hot.)

12. Turkey pesto pasta
Boil 40g (1 1/2oz) dried pasta as directed, omitting any added oil or salt. While this is cooking, boil or steam some broccoli and grill two turkey rashers, cutting into bite-sized pieces once cooked. Mix together a teaspoon pesto and a tablespoon natural yoghurt or fromage frais. Stir the pesto, broccoli and rasher pieces through the cooked pasta. Top with a tablespoon grated Parmesan.

13. Marinated lamb chops
Put one-and-a-half tablespoons brown rice on to boil for 35-40 minutes. Mix together three tablespoons natural yoghurt, three-quarters of a teaspoon cinnamon, two cardamom pods, half a teaspoon ground cumin, half a teaspoon coriander seeds, quarter of a teaspoon ground ginger and a pinch of cloves. Use this to marinade a lean lamb loin chop for 30 minutes. When the rice has been cooking for about 25 minutes, cook the lamb either on a griddle pan or under the grill ? this will take around 10-12 minutes. Meantime, boil or steam green vegetables and serve with the rice and lamb.

14. Vegetable noodles
Heat a teaspoon of olive oil in a large non-stick pan. Stir-fry a sliced courgette, a chopped red pepper, a small onion and a bowl of mushrooms for a few minutes. Add a crushed clove of garlic, 1cm (1/2in) fresh ginger, grated, and a chilli (or season to taste). Continue to stir-fry until vegetables are just tender. Meantime, boil a block of noodles, following package directions. Once cooked, add to the vegetables, mix thoroughly and season to taste (fresh coriander, soy sauce, a drop or two of sesame oil, a spoonful nam pla or chilli sauce are all good additions).

15. Couscous salad
Cover 30g (1oz) couscous (bulgar wheat would also work) with water or stock and set aside to swell. After ten minutes, drain off any excess water and fork through the couscous to fluff the grains. Mix in two tablespoons cooked chickpeas, half a tablespoon raisins, the zest of half a lemon or a tablespoon lemon juice (or a preserved lemon if you happen to have any), two teaspoons of extra virgin olive oil and a handful of chopped herbs ? parsley, mint, coriander - whatever you have.

Serve with salad and a pot of Greek yoghurt.

16. Chicken salsa with sweet potato wedges
Cut two small sweet potatoes into wedges, coat with two teaspoons olive oil and bake at 180C for 30 minutes. Meanwhile grill or griddle a chicken fillet for 10-15 minutes, until cooked through. Serve with two tablespoons tomato-based salsa, two tablespoons sweetcorn and plenty of salad or green vegetables.

17. Fajita
Steam a sliced pepper and a sliced onion until soft. Set aside in a covered bowl. Cut a chicken fillet (or pork chop or small piece of steak) into strips and stir fry using one teaspoon olive oil. Warm a flour tortilla for 20 seconds in a microwave. Fill warm tortilla with peppers, onions and chicken strips. Top with one tablespoon each of fromage frais, tomato salsa and guacamole. Serve with salad.