Planning meals ahead of time can support healthier eating, cut costs, and minimize waste. We’ve put together a week of balanced, heart-friendly meals that help you stay within budget. The portion sizes listed are per person.

Monday

Breakfast: Porridge made with skimmed milk, topped with sliced banana.
Lunch: Canned lentil and vegetable soup; two slices of wholemeal bread with spread (vegetable, olive, or sunflower oil-based spreads are a heart-healthier alternative to butter).
Dinner: One medium baked potato (microwave or oven-cooked) with canned sardines in tomato sauce, served with peas.
Snacks: Two satsumas (or easy-peel citrus fruits), one apple, a small handful (30g) of unsalted peanuts, 125g of fat-free Greek-style yogurt.

Tuesday

Breakfast: Two slices of wholegrain toast with spread, one boiled egg, and a sliced medium tomato.
Lunch: Homemade carrot and parsnip soup (use leftovers from Monday’s recipe or make a fresh batch and freeze extra portions); two slices of wholemeal bread with spread.
Dinner: Hearty vegetable and bean goulash (pictured), brown rice, and broccoli.
Snacks: Three oatcakes with low-fat cream cheese or quark; one pear.

Wednesday

Breakfast: No-added-sugar muesli with skimmed milk, topped with sliced banana.
Lunch: Baked potato with half a can of reduced-sugar-and-salt baked beans; a portion of salad.
Dinner: Beetroot and barley risotto (pictured), served with peas.
Snacks: One carrot cut into sticks, a small handful of unsalted peanuts, two satsumas.

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Thursday

Breakfast: Two slices of wholegrain toast with spread, topped with sliced or mashed banana, and a serving of fat-free Greek-style yogurt.
Lunch: Wholemeal bread sandwich with egg, tomato, and cucumber.
Dinner: Wholewheat spaghetti with sardines and cherry tomatoes, served with salad.
Snacks: Two plums, two oatcakes with spread, one pear.

Friday

Breakfast: No-added-sugar muesli with skimmed milk and a banana.
Lunch: Cheese and salad sandwich made with reduced-fat Cheddar, salad, two slices of wholegrain bread, and spread.
Dinner: Homemade mushroom and cauliflower frittata, served with peas and carrots or any other leftover vegetables.
Snacks: Two plums, two oatcakes with spread, one pear.

Saturday

Breakfast: Porridge made with skimmed milk, topped with a banana.
Lunch: Canned vegetable soup.
Dinner: Homemade tuna and sweetcorn pasta bake, served with cauliflower and broccoli.
Snacks: A small handful of unsalted peanuts, one apple, one pear.

Sunday

Breakfast: Poached egg with a serving of cooked mushrooms and two slices of wholemeal bread.
Lunch: Chicken and vegetable traybake, followed by baked apple with spiced sultanas and low-fat custard (or homemade custard using low-fat milk).
Dinner: Wholemeal bread sandwiches with chicken, cucumber, and tomato (using leftovers from the lunchtime traybake).
Snacks: A small handful of unsalted peanuts, one carrot cut into sticks, two satsumas (or easy-peel citrus fruits).

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