Ingredients · Vegetables

Spinach

Two handfuls carry around a fifth of a day's magnesium, plus folate, vitamin K and a respectable 2mg of iron.

Nutrition per portion

Keep it well: Keep bagged in the fridge and eat within three days, or freeze straight into the bag for cooking.

Reach for it when the week brings:

Put it to work

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Lean sirloin sliced over herby garlicky lentils; steakhouse feel, blood-sugar-friendly plate.

30 min 42g protein

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

20 min 40g protein

Pan-fried gnocchi, basil pesto, cannellini beans and golden tofu; comfort with a phytoestrogen spine.

25 min 28g protein

A green take on shakshuka: spinach, leeks and herbs with soft spoonfuls of silken tofu.

28 min 17g protein

A saag paneer remake with calcium-set tofu holding its shape in the silky spinach sauce.

40 min 24g protein

Griddled paneer and garlicky spinach folded through warm flatbreads with pickled onion.

27 min 25g protein