Seven ideas for summer breakfasts

Breakfast needs to pack a nutritional punch and keep you energised and focussed all morning. These ideas all provide protein, plus slow release energy, alongside a broad spectrum of essential nutrients to get your day off to a good start. If you are "not a breakfast person", most of them can be transported to eat later. It is well worth thinking ahead to avoid unhealthy snacking or making poor choices at lunch time due to being too hungry.

Seven ideas for summer dinners

Dinner on workdays needs to be quick, easy,  nutritious and not too heavy, particularly if you are eating later in the evening. Here are 7 ideas which fit the bill. Most can be prepared in a maximum of 10 minutes, and if any cooking is needed it is for a maximum of 25 minutes with no supervision required so you can be doing other things. All dishes are flexible with options offered to suit your preferences and some have a choice of protein - chicken, fish, tofu etc to be added to a base meal.

Seven ideas for summer lunches

Lunch on days at the desk needs to be light to avoid the afternoon slump, but nutritious to help you maintain focus and satisfying so that you're not tempted by unhealthy snacking options that may be on offer. Here are 7 ideas for summer lunches that are quick and easy to prepare at home - each includes a pre made option readily available in supermarkets.

10 ideas for healthy snacks that feel like a treat but provide nutritional value and are satisfying without loading you with excess calories

All quantities approximate - trust your instincts

1. A sliced peach or nectarine with 2 or 3 tbsp cottage cheese
2. A sliced apple with 1 tbsp almond butter (or other nut butter)
3. 150g cubed watermelon with 40g cubed feta cheese and fresh mint
4. 30g mixed nuts
5. 3 tbsp hummus with veggie dippers of your choice - try carrot sticks, cucumber sticks, radish halves or red pepper strips
6. 2 hard boiled eggs, seasoned with salt and pepper
7. Dark chocolate (70% + cocoa) with a handful of walnuts or other nuts
8. 200g Greek yoghurt with a handful of fresh or defrosted mango chunks or berries
9. 2 rice cakes with peanut butter and 1/2 banana
10. Edamame beans (fresh or defrosted) with sea salt