I love soups at this time of year but if they are just based on vegetables, they are not a balanced meal. This comforting lentil soup is packed with nutrients and contains protein and fibre from the lentils. Finish off with a sprinkle of seeds or a grating of parmesan to add extra protein

Storecupboard sardine fishcakes

This is such a simple recipe that can be created out of ingredients from the storecupboard. If you are not a fan of sardines, then this recipe is a good introduction as the mixture of tomato flavours and parmesan, soften any of those ‘fish’ concerns. It asl provides a host of benefits to help stabilise your appetite and nourish your nervous system.

Warm Seared Tuna and Cannellini Bean Salad

This is a perfect summer time dish that is quick, easy and nourishing, It is ideal for when the tomatoes are sweet and flavourful. Any leftover salad is also great for the next day.

Char-grilled broccoli and courgette salad with cheats pesto dressing.

Courgettes are bang in season at the moment and they contain the potent antioxidant beta-carotene, so are great for your skin, eyes and heart. Here's a simple, tasty salad that pairs perfectly with grilled fish or meats. Make extra as it keeps well for three days, ideal for your assembly lunch or dinner the following day.

Creamy Mushrooms on Toast — a nourishing, protein-packed brunch that feels indulgent but supports blood sugar balance.
Made with silken tofu, mushrooms, Dijon, and a perfectly poached egg (or creamy cannellini beans for a vegan twist).

Serve it up with sourdough and a handful of dressed greens – simple, satisfying, and ready in 20 mins.