1. Simple swaps

    A few simple ingredient swaps can make hearty meals a bit lighter and more nutritious. Switch up a stir-fry by replacing rice or noodles with carrot noodles – they're delicious, colourful and one of your five-a-day!

  2. Mix up your grains

    It’s always tempting to reach for the white rice, but swapping it for a wholegrain alternative keeps mealtimes interesting, not to mention healthy. Grains such as quinoa, bulgur wheat and brown rice don’t take any longer to prepare, plus they give dishes a deliciously nutty flavour. Have a go at this vibrant grain bowl recipe.

  3. Make your own soup

    Avoid tinned soup when you're in a hurry, it can contain high levels of sugar and salt. Instead, try homemade soup which is quick and easy to prepare, plus as you decide exactly what goes into it, you can ensure it’s super healthy, too. Just cook a big batch of vegetables (root veg and tomatoes work well) with stock or coconut milk and blend for a silky-smooth soup. Check out this secret veg soup for inspiration.

  4. Choose pulses

    As well as being filling, pulses like lentils, beans and chickpeas are packed with protein and are low in fat. To save time you can buy them ready cooked, so all you need to do is heat them up. They go perfectly in winter salads and alongside meat. For a light yet satisfying supper, why not try this coriander and lime chicken with chickpea salad

  5. Fry fish

    If you give up the batter and go easy on the oil, fried fish can be a healthy option. Not only is it versatile, quick to cook and filling, it's also full of omega-3. And if you usually cook with vegetable oil, try swapping it for coconut oil. Use the leftovers to make a healthy fish pie or kedgeree. Follow our guide here.

  6. Embrace omelettes

    As well as being one of the quickest dinners you can make, omelettes are low in fat and high in protein. What’s more, you can pack in as much veg and meat as you like, making it a perfect meal-in-one. Try our recipe for this souffléd mushroom omelette, which is as healthy as it is impressive.

  7. Make a speedy ramen

    Ramen – a traditional Japanese noodle soup – makes a great alternative to a smooth, blended soup. We love how much delicious fresh veg you can pack into one bowl, not to mention the tender meat and wholesome noodles. See our miso ramen with beef, mushrooms and greens recipe. Why not make extra and pop it in a jar for a speedy lunch later in the week?