This is usually the main meal of the day, but it doesn’t have to be. There’s no rule to say you can’t have your largest meal at lunchtime — especially if it feels better that way. Again, aim for something starchy with some protein.

• Roast chicken with broccoli and sweet potato mash
• Grilled sardines with ratatouille and brown rice
• Whole meal pasta with fresh pesto, tomatoes, sugar snap peas and spinach
• Chickpea curry with yogurt and cucumber raita