Ingredients · Store cupboard

Honey

Sugar, essentially: 5.8g in a teaspoon, with antioxidant traces too small to change the maths.

Nutrition per portion

Keep it well: A cupboard is all it needs; if it crystallises, stand the jar in warm water rather than binning it.

Reach for it when the week brings:

Put it to work

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Porridge that holds you until lunch: oats cooked in milk with chia, topped with berries, yogurt and toasted seeds.

15 min 20g protein

Warm quinoa, chargrilled chicken, roasted squash and feta with a lemon-tahini dressing.

40 min 42g protein

Sweet-savoury miso cod flaking over garlicky greens and nutty brown rice.

28 min 32g protein

Pork tenderloin roasted with apples, red onion and hispi cabbage in a mustard glaze.

40 min 34g protein

Grilled satay-style chicken with a sharp cucumber and red onion salad instead of white rice.

32 min 38g protein

Pink-centred tuna steak over buckwheat soba, spinach and a ginger-soy dressing.

20 min 40g protein