1. Monday: Bang bang chicken noodle stir-fry

    1 tbsp sunflower oil
    750g pack Willow Farms chicken thighs, boned, any excess skin trimmed
    250g sweet peppers, sliced
    1 courgette, peeled into ribbons, seeded middle chopped
    1 reduced-salt chicken stock cube
    250g pack medium egg noodles
    4 garlic cloves, finely chopped
    ½ tsp crushed chillies, plus extra to serve (optional)
    4 tbsp reduced-salt soy sauce
    2 tsp caster sugar
    1 lime, zested, ½ juiced, ½ cut into wedges to serve

    1. Heat the oil in a wok over a medium-low heat. Fry the chicken skin-side down for 10 mins or until the skin is crispy. Flip and fry for 10 mins, or until cooked through. Transfer to a plate; cover loosely with foil.

    2. Reheat the wok over a high heat, add the peppers and chopped courgette; stir-fry for 5 mins. Meanwhile, bring a pan of water to the boil, crumble in the stock cube, then add the noodles. Simmer for 4-5 mins until just cooked, then drain well.

    3. Add the garlic and crushed chillies to the wok; stir-fry for 2 mins. In a bowl, mix the soy, sugar and the lime zest and juice. Add to the wok, bubble for 2 mins, then add the courgette ribbons and noodles. Toss with tongs to coat in the sauce.

    4. Slice the chicken into strips. Divide the noodles between 4 bowls and top with the chicken. Serve with the lime wedges and extra crushed chillies, if you like.

  2. Tuesday: Baked chorizo and spring greens risotto

    ½ tbsp olive oil
    1 onion, finely chopped
    250g frozen sliced leeks
    2 garlic cloves, crushed
    100g frozen diced chorizo
    250g arborio rice
    2 tbsp white wine vinegar
    1 reduced-salt chicken stock cube, made up to 1.5ltrs
    240g pack sliced spring greens
    1 lemon, zested and juiced

    1. Preheat the oven to gas 4, 180°C, fan 160°C. Heat the oil in a deep, lidded flameproof casserole dish over a medium heat. Add the onion, leeks, garlic and chorizo and fry for 5-8 mins until the chorizo has released its oil and the veg has softened. Increase the heat to high, add the rice and stir for 2-3 mins until it has started to go translucent around the edges.

    2. Pour in the vinegar and chicken stock and put the lid on the casserole dish. Transfer to the oven and bake for 40 mins or until the liquid has been absorbed and the rice is tender.

    3. Stir through the spring greens and lemon juice; season with pepper. Replace the lid and leave to stand for 2 mins for the greens to wilt. Scatter with the lemon zest to serve.

  3. Wednesday: Tomato and pesto spaghetti

    1 tbsp olive oil
    330g Nightingale Farms cherry tomatoes, halved
    4 garlic cloves, finely chopped
    ½ tsp crushed chillies, plus extra to serve (optional)
    1 lemon, zested and juiced
    350g Hearty Food Co. spaghetti
    ¾ x 190g jar spinach and ricotta pesto (or green pesto)

    1. Heat the oil in a frying pan over a medium heat. Add the tomatoes, season well and fry for 4-5 mins, stirring occasionally, until beginning to soften and caramelise. Stir in the garlic, chillies and lemon zest, reduce the heat to low and cook for 2-3 mins until fragrant.

    2. Meanwhile, cook the spaghetti to pack instructions. Drain, reserving 2 tbsp of the cooking water.

    3. Stir the pesto, lemon juice and reserved cooking water into the pasta, using tongs to toss everything together to coat. Toss through half the tomatoes, then divide between 4 bowls and spoon over the remaining tomatoes. Sprinkle with extra chillies to serve, if you like.

  4. Thursday: Sausage and tomato frittata

    ½ tbsp olive oil
    1 red onion, thinly sliced
    4 reduced-fat Cumberland sausages from a 454g pack, sliced into 1cm chunks
    8 eggs
    15g fresh basil, ¾ roughly chopped
    1 tsp crushed chillies
    ½ x 250g pack Nightingale Farms cherry tomatoes, quartered
    150g Redmere Farms spinach

    1. Preheat the grill to high. Heat the oil in an ovenproof frying pan (about 23cm) over a high heat. Add the onion and sausages and fry for 10 mins, stirring regularly, until cooked through and caramelised.

    2. Beat the eggs in a large jug. Mix in the chopped basil and crushed chillies; season. Pour over the onion and sausages in the pan, reduce the heat to medium-low and cook for 5 mins until setting at the edges. Scatter over the tomatoes. Grill for 6-7 mins until set and golden.

    3. Meanwhile, put the spinach in a colander and pour over boiling water to wilt. Use the back of a spoon to press out excess liquid. Slice the frittata into wedges, scatter over the remaining basil leaves and serve with the wilted spinach.

  5. Friday: Loaded fish burritos

    10 frozen fish fingers
    4 plain tortilla wraps
    150g Grower's Harvest long-grain rice
    1 tbsp olive oil
    1 large onion, finely sliced
    250g sweet peppers, sliced
    395g tin taco mixed beans
    ¼ tsp crushed chillies
    100g Redmere Farms spinach

    1. Cook the fish fingers to pack instructions, adding the wraps for the last 5 mins.

    2. Meanwhile, cook the rice to pack instructions; drain, cover, set aside.

    3. Heat the oil in a large frying pan over a medium heat. Fry the onion for 10 mins until soft, then increase the heat to high, add the peppers and stir-fry for 5 mins. Stir in the beans and chillies, and cook for 2 mins to heat through. Stir in 50g spinach and let it wilt.

    4. Pile the rice into the centre of each wrap and spoon over the bean mixture. Slice the fish fingers into pieces and pile on top. Scatter over the remaining spinach, then roll up and slice in half to serve.

  6. Shopping list

    1 Tesco lime
    2 Tesco lemons
    30g pack Tesco fresh basil
    1 Tesco garlic bulb
    2 Tesco onions
    1 Tesco red onion
    2 x 250g packs Nightingale Farms cherry tomatoes
    250g pack Redmere Farms spinach
    1 Tesco courgette
    500g pack Tesco sweet peppers
    240g pack Tesco sliced spring greens
    750g pack Willows Farms chicken thighs
    454g pack Tesco reduced-fat Cumberland sausages
    12-pack Tesco medium free-range eggs
    8-pack Tesco plain tortilla wraps
    350ml bottle Tesco white wine vinegar
    150ml bottle Tesco reduced-salt soy sauce
    190g jar Tesco spinach and ricotta pesto
    395g tin Tesco taco mixed beans
    250g pack Tesco medium egg noodles
    500g pack Tesco arborio risotto rice
    500g pack Hearty Food Co. spaghetti
    1kg pack Grower's Harvest long-grain rice
    28g pot Tesco crushed chillies
    700g pack Tesco frozen sliced leeks
    250g pack Tesco frozen diced chorizo
    300g pack Tesco omega fish fingers

    +From your storecupboard:
    caster sugar, olive oil, 2 reduced-salt chicken stock cubes, sunflower oil

    *Based on a family of four. Total cost based on online prices at time of publishing; subject to change