The plan - choose 2 meals each DAY

DAY 1

Breakfast mushrooms and bacon on toast toast 1 slice rye bread. top with 2 slices bacon and sautéed mushrooms and crème fraiche.

Lunch Prawn salad in a jar layer spinach leaves, red pepper, grated carrot, pine nuts, cherry tomatoes and 100g cooked prawns in a jar. dress with olive oil, white wine vinegar and dijon mustard.

Dinner Pork steak satay with slaw pan-fry 1 pork steak with butter, soy sauce and garlic. sauce: 1tbsp each soy sauce, peanut butter, honey and hot water. slaw: grated carrot, shredded white cabbage, lime juice, red wine vinegar, garlic, chopped fresh chillies and sesame oil.

DAY 2

Breakfast Baked kale and eggs sauté 2 handfuls kale with garlic and onion, in butter. crack 2 eggs, making pockets in the kale. add sun-dried tomatoes and sprinkle with parmesan. Bake.

Lunch Tuna casserole mix canned tuna, greek yogurt, chicken stock, cooked quinoa, red onion, broccoli, garlic, cumin and oregano. sprinkle with parmesan and bake. serve with leafy green salad.

Dinner mozzarella chicken with butter bean mash pan-fry 1 chicken breast in olive oil, then add canned, chopped tomatoes, oregano and olives. when cooked, top with mozzarella and bake. serve with butter bean mash.

DAY 3

Breakfast mushroom omelette sauté mushrooms in butter. add 2 whisked eggs. cook omelette and top with parmesan. serve with leafy greens.

Lunch Chicken breast with sun-dried tomato pesto and courgetti pan-fry 1 chicken breast in olive oil. For the pesto, blend sun-dried tomatoes, basil, parmesan cheese, pine nuts and olive oil. serve with courgetti.

Dinner Pan-fried scallops with pancetta and spinach pan-fry 6 fresh scallops with 40g diced pancetta. serve on spinach leaves, drizzled with olive oil, mustard and white wine vinegar. top with a dollop of crème fraîche and lemon juice.

DAY 4

Breakfast Egg guacamole goodness bowl mash 1 avocado with 2 hard boiled eggs, lime juice, diced cucumber and 1tbsp greek yogurt. serve in a bowl on a bed of grated carrot, sliced red pepper and spinach leaves.

Lunch Chilli salmon with wilted spinach Roast 1 salmon fillet with olive oil, chillies, onion and garlic. steam spinach 2-3 mins, place salmon on top and serve.

Dinner mushroom and parmesan risotto sauté mushrooms, garlic and onion in olive oil. add rice and chicken stock. simmer slowly. keep stirring and adding stock until done. sprinkle with parmesan and parsley.

DAY 5

Breakfast Bacon and poached egg serve 3 rashers bacon, a poached egg and cooked tomatoes sprinkled with parmesan and oregano.

Lunch asian chicken cook 150g chicken thighs, marinaded with honey and soy sauce. serve with pak choi and coconut rice.

Dinner Sea bass Fry sea bass in olive oil. to make sauce, heat up a mix of cherry tomatoes, shallots, capers, lemon juice and olive oil. serve sea bass drizzled with tomato sauce and wilted spinach. ✱ For more information and recipes, visit 2mealday.com and @max.lowery