Break­fast Cin­na­mon pan­cake

Add 50g self-rais­ing flour, 75ml skimmed milk and ½ small egg to a mix­ing bowl, and whisk well. Add the zest of ½ or­ange, ¼tsp cin­na­mon and a pinch of salt, and mix again. Next, melt ½tsp but­ter in a non-stick pan, add the mix­ture and cook un­til golden on both sides. Squeeze over some or­ange juice and serve with a cou­ple of or­ange wedges.

Lunch Jacket potato with beans

Bake a small jacket potato un­til soft. Then re­move it, cut it in half, add a blob of low­fat spread and a dol­lop of baked beans. Serve with a mixed salad.

Din­ner Turkey casse­role

Fry 1 sliced turkey breast and 1 onion in low-fat spray oil. Add to an oven­proof dish with 1 can of mixed veg, 1 stock cube and 200ml wa­ter. When the casse­role is cooked and ready, serve with 1 slice of whole­meal bread.

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