A baked white fish dinner for busy evenings: cod, hake or haddock under cherry tomatoes, olives, red onion and herbs, ready in about half an hour. White fish gives you a generous portion of protein with little fat, and cod and haddock are among the best food sources of iodine.

Minestrone made almost entirely from the press: tinned tomatoes, cannellini beans, onions, carrots and celery, with a courgette and spinach from the fridge. The beans make it filling enough for dinner, and it freezes well for the colder weeks ahead, as long as you leave one ingredient out.