Menu is tasty & healthy

Build these three tasty menu plans, devised by Mary, into your week to get pressure-fighting nutrients into your diet.

PLAN 1... Breakfast: Porridge with berries, walnuts and ground flaxseeds. Snack: Pomegranate and natural yoghurt topped with pumpkin seeds. Lunch: Chicken and beetroot salad with quinoa, sprinkled with sesame seeds. Afternoon snack: Handful of raw cashews. Dinner: Baked trout, cabbage stir-fried in ginger, garlic and sesame seeds, brown rice.

PLAN 2... Breakfast: Spinach and tomato omelette. Snack: Handful of raw walnuts. Lunch: Chickpea, sweet potato and kale soup, with oatcakes. Afternoon snack: Four celery sticks, 1 tbsp houmous. Dinner: Oven-roasted salmon with roasted beetroot, sprouts, garlic and onions. Season with dried herbs and olive oil instead of salt.

PLAN 3... Breakfast: Natural yoghurt with cinnamon, berries, ground flaxseeds and chopped nuts. Snack: 2 oatcakes with cashew nut butter. Lunch: Lentil and veg soup with oatcakes. Afternoon snack: Celery or carrot sticks dipped in plain cottage cheese. Dinner: Cauliflower and chickpea curry, brown rice.