August 31, 2026 – September 6, 2026
Week of August 31
The week summer hands over to autumn. Tomatoes, corn and blueberries are still worth buying, so they carry the weekend, while the first cool-weather bowls turn up midweek in a squash soup and a beef and barley stew. Two meals step outside American cooking, both at dinner.
MondayAugust 31
BreakfastMaple pecan overnight oats
10 min420 kcal
Maple pecan overnight oats
Whole milk gives way to skim, the Greek yogurt is tripled to carry the protein, and the syrup and pecans are halved.

Maple Pecan Overnight Oats
Made the night before and eaten cold, so Monday morning asks nothing of you but a spoon. The pecans go on last to stay crisp.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·1 cup rolled oats
- ·1 cup whole milk
- ·4 tbsp Greek yogurt
- ·2 tbsp maple syrup
- ·4 tbsp pecans
- ·1 tbsp chia seeds
- ·1/4 tsp ground cinnamon
- ·salt, to taste
Method
- 1Stir the oats, chia seeds, cinnamon and a pinch of salt together in a bowl so the seeds are spread through before any liquid goes in.
- 2Pour in the milk and maple syrup and stir until no dry oats are left sitting on the surface.
- 3Fold the Greek yogurt through in loose spoonfuls rather than beating it in, which keeps the texture creamy instead of gluey.
- 4Cover and refrigerate overnight, or at least six hours, until the oats have softened and a spoon stands up in the mixture.
- 5Toast the pecans in a dry pan over medium heat until they smell nutty, about four minutes, then cool them and break them up.
- 6Loosen the oats with a splash of milk in the morning and scatter the pecans over just before eating.
Adapted from Bon Appetit, The Kitchn.
LunchTuna melt on sourdough
20 min610 kcal
Tuna melt on sourdough
Greek yogurt stands in for the mayonnaise, the butter becomes olive oil, and there is more tuna against less cheese.

Tuna Melt on Sourdough
A griddled sandwich that lives or dies on draining the tuna properly. Sharp cheddar and a hit of lemon keep it from turning stodgy.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·6 oz canned tuna, in water
- ·2 tbsp mayonnaise
- ·1 celery sticks, finely chopped
- ·1 red onion, finely chopped
- ·1/2 tsp Dijon mustard
- ·1 lemon
- ·4 slices sourdough bread
- ·3 oz cheddar, grated
- ·1 1/2 tbsp butter, softened
- ·salt and black pepper, to taste
Method
- 1Drain the tuna and press it hard against the side of the tin, because liquid left behind turns the filling watery under the grill of a hot pan.
- 2Fork the tuna together with the mayonnaise, Dijon, celery and red onion until it holds together but still looks flaky.
- 3Squeeze in lemon juice and season well; the mixture should taste sharper than seems sensible, since the cheese flattens it out.
- 4Butter one side of each slice of sourdough and lay half of them butter-side down in a cold skillet.
- 5Spoon the tuna over the bread in the pan, cover it with grated cheddar, and close each sandwich with a remaining slice, butter-side up.
- 6Set the heat to medium-low and cook until the underside is deep golden, about five minutes, pressing gently with a spatula.
- 7Flip and cook until the cheese has run and the second side matches, about four minutes, then cut each sandwich in half on the diagonal.
Adapted from Serious Eats.
DinnerTurkey and white bean chilli with cheddar cornbread
70 min670 kcal
Turkey and white bean chilli with cheddar cornbread
Ground turkey breast replaces the standard mince, yogurt stands in for sour cream, and the cornbread loses half its butter and cheese.

Turkey and White Bean Chilli with Cheddar Cornbread
The first genuinely autumn dinner of the week, with cornbread baked while the pot thickens. Both come out of the oven and the hob at once.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·1/2 lb ground turkey
- ·2/3 tbsp olive oil
- ·1 onion, diced
- ·2 garlic cloves, minced
- ·2/3 tsp chilli powder
- ·2/3 tsp ground cumin
- ·1/3 tsp smoked paprika
- ·9 1/3 oz canned tomatoes, diced
- ·10 oz canned white beans, drained and rinsed
- ·11 tbsp chicken stock
- ·1 lime
- ·3 tbsp sour cream
- ·6 tbsp cornmeal
- ·6 tbsp plain flour
- ·2/3 tsp baking powder
- ·2/3 tbsp caster sugar
- ·1 eggs
- ·6 tbsp buttermilk
- ·1 1/3 tbsp butter, melted
- ·1 1/3 oz cheddar, grated
- ·salt and black pepper, to taste
Method
- 1Heat the oil in a heavy pot over medium-high and brown the turkey in batches, leaving it alone until it has taken real colour before breaking it up.
- 2Add the onion and cook until it turns translucent and starts to catch at the edges, about six minutes.
- 3Stir in the garlic, chilli powder, cumin and smoked paprika and cook until the spices smell toasted rather than raw, about a minute.
- 4Pour in the tomatoes and stock, scrape the base of the pot clean, and bring everything up to a simmer.
- 5Drop the heat and simmer uncovered until the chilli thickens enough to leave a trail behind the spoon, about thirty minutes.
- 6Heat the oven to 400F and whisk the cornmeal, flour, sugar, baking powder and a good pinch of salt together in a bowl.
- 7Beat the eggs into the buttermilk with the melted butter, then fold the wet mixture into the dry until just combined and still visibly lumpy.
- 8Fold in the cheddar, scrape the batter into a greased square tin, and bake until the top springs back and a skewer comes out clean, about 22 minutes.
- 9Stir the white beans into the chilli and simmer a further ten minutes so they take on the seasoning rather than sitting in it.
- 10Finish with lime juice, salt and pepper, and serve with sour cream and squares of the warm cornbread.
Adapted from The Original Dish, Smitten Kitchen.
TuesdaySeptember 1
BreakfastRaspberry and toasted almond yogurt parfait
15 min500 kcal
Raspberry and toasted almond yogurt parfait
The yogurt goes to 0% and increases by a third, while the granola, honey and almonds are all cut in half.

Raspberry and Toasted Almond Yogurt Parfait
Layered in a glass so the granola stays crisp against the yogurt. Nothing here needs the hob except the almonds.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·1 1/2 cup Greek yogurt, whole milk
- ·1 cup raspberries
- ·8 tbsp blackberries
- ·12 tbsp granola
- ·4 tbsp almonds, flaked
- ·1 1/2 tbsp honey
- ·1/2 tsp vanilla extract
Method
- 1Toast the flaked almonds in a dry pan over medium heat, shaking often, until they turn the colour of straw, about three minutes.
- 2Tip them onto a cold plate straight away, because they carry on browning in a hot pan and go bitter fast.
- 3Stir the vanilla and half the honey through the yogurt until it loosens slightly and tastes sweet rather than sour.
- 4Crush a handful of the raspberries with the remaining honey to make a rough sauce, leaving the rest whole.
- 5Layer yogurt, crushed raspberry sauce and granola in glasses, repeating until everything is used.
- 6Finish with the whole berries and the toasted almonds, and eat before the granola softens.
Adapted from Love and Lemons.
LunchChicken Caesar salad with garlic croutons
35 min640 kcal
Chicken Caesar salad with garlic croutons
Greek yogurt carries the dressing instead of mayonnaise, there is more chicken, and the croutons and oil are halved.

Chicken Caesar Salad with Garlic Croutons
The dressing is built from anchovy and garlic rather than a bottle, which is the whole difference. Croutons torn, not cubed, for more crisp edges.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·3/4 lb chicken breast
- ·2 romaine lettuce hearts
- ·1 baguette, day-old, torn into rough pieces
- ·2 tbsp mayonnaise
- ·1 1/2 oz Parmesan, finely grated
- ·2 anchovy fillets, in oil
- ·2 garlic cloves
- ·1 lemon
- ·1/2 tsp Dijon mustard
- ·2 1/2 tbsp olive oil
- ·salt and black pepper, to taste
Method
- 1Heat the oven to 400F, toss the torn bread with most of the oil, a grating of garlic and salt, and spread it on a tray.
- 2Bake the croutons until deep gold and crunchy right through, about twelve minutes, then leave them to cool and crisp further.
- 3Season the chicken generously and sear it in a hot pan with the remaining oil until browned, about five minutes a side.
- 4Move the pan to the oven and roast until the thickest part is just firm and the juices run clear, about eight minutes, then rest the meat.
- 5Mash the anchovies with the remaining garlic and a pinch of salt to a paste using the flat of a knife.
- 6Whisk the paste into the mayonnaise with the Dijon, lemon juice and most of the Parmesan, loosening with cold water until it coats a spoon thinly.
- 7Tear the romaine into a wide bowl and toss it with the dressing so every leaf is coated but none is drowned.
- 8Slice the rested chicken across the grain, pile it on top with the croutons, and finish with the last of the Parmesan and plenty of pepper.
Adapted from Serious Eats.
DinnerJapaneseMiso-glazed salmon with cucumber salad
27 min585 kcal
Miso-glazed salmon with cucumber salad
Brown rice replaces white, the glaze loses most of its sugar, and edamame is added to lift the protein without more fat.

Miso-Glazed Salmon with Cucumber Salad
A short marinade and a few minutes under the grill. The sugar in the glaze burns readily, which is exactly where the flavour comes from.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·2 salmon fillets, skin on, about 6 oz each
- ·2 tbsp white miso
- ·1 1/2 tbsp mirin
- ·1 tbsp sake
- ·1 tbsp soft brown sugar
- ·1/2 tbsp soy sauce
- ·1/2 tsp toasted sesame oil
- ·1 cucumbers, thinly sliced
- ·1 tbsp rice vinegar
- ·1/2 tsp caster sugar
- ·1/2 tbsp sesame seeds
- ·2 spring onions, thinly sliced
- ·8 tbsp short-grain rice
- ·salt, to taste
Method
- 1Whisk the miso, mirin, sake, brown sugar, soy sauce and sesame oil together until the miso has completely dissolved and no grains remain.
- 2Pat the salmon dry, set aside a spoonful of the glaze for serving, and turn the fillets through the rest.
- 3Leave the fish to marinate in the fridge for at least thirty minutes, or up to a couple of hours if the evening allows.
- 4Rinse the rice until the water runs clear, then cook it with its measure of water and a pinch of salt until tender and steamy.
- 5Toss the cucumber with the rice vinegar, caster sugar and a pinch of salt and leave it to slacken while the fish cooks.
- 6Heat the grill and set a shelf a hand's width beneath it, lining a tray with foil.
- 7Wipe the thickest of the marinade off the fillets, because miso catches and blackens long before the fish is done, then lay them out on the tray.
- 8Grill until the surface is glossy and freckled dark and the salmon flakes at a gentle push, about eight minutes.
- 9Warm the reserved glaze with a splash of water, spoon it over the fish, and serve with the rice and drained cucumber, scattered with sesame seeds and spring onions.
Adapted from Just One Cookbook, Downshiftology.
WednesdaySeptember 2
BreakfastBacon, egg and potato breakfast skillet
20 min528 kcal
Bacon, egg and potato breakfast skillet
Turkey bacon replaces streaky bacon, half the whole eggs become carton whites, and the cheese drops to a reduced-fat cheddar.

Bacon, Egg and Potato Breakfast Skillet
One pan, eaten with a spoon straight off the hob. Softening the potatoes in the microwave first is what keeps a proper fry-up inside twenty minutes on a work morning.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·3/4 lb potatoes, waxy, cut into small dice
- ·4 slices bacon
- ·4 eggs
- ·1 onion, diced
- ·1 red bell pepper, diced
- ·2 oz cheddar, grated
- ·1/2 tbsp olive oil
- ·1/4 tsp smoked paprika
- ·2 spring onions, thinly sliced
- ·salt and black pepper, to taste
Method
- 1Microwave the potatoes in a covered bowl until a knife meets only slight resistance, about five minutes, then tip away any water they have given up.
- 2Lay the bacon in a cold, wide skillet and set it over medium heat, cooking until the fat has rendered out and the edges have gone crisp.
- 3Lift the bacon onto kitchen paper and pour off all but a thin film of fat from the pan.
- 4Add the olive oil and the drained potatoes in an even layer, then leave them alone until the undersides are deep gold, about six minutes.
- 5Stir in the onion, bell pepper and smoked paprika and cook until the onion has turned soft and translucent and the potatoes give easily.
- 6Break the bacon into pieces, scatter it back over the potatoes, then push wells into the mixture and crack an egg into each.
- 7Season, cover the pan and cook until the whites have set but the yolks still wobble when you shake the handle, about four minutes.
- 8Scatter the cheddar and spring onions over the top and serve straight from the pan.
Adapted from Simply Recipes.
LunchSteak and provolone sandwich with grilled peppers
30 min625 kcal
Steak and provolone sandwich with grilled peppers
Top round stands in for sirloin, the mayonnaise becomes a lemony yogurt spread, and wholemeal rolls carry more fibre for fewer calories.

Steak and Provolone Sandwich with Grilled Peppers
Peppers and onion cooked down until sweet, then piled under steak and melting provolone. Slicing the meat thin against the grain is the whole trick.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·1/2 lb sirloin steak, cut thin against the grain
- ·2 oz provolone, in thin slices
- ·1 red bell pepper, cut into strips
- ·1 onion, cut into strips
- ·1 garlic cloves, minced
- ·2 sub rolls
- ·3/4 tbsp olive oil
- ·1 tbsp mayonnaise
- ·1 tsp Dijon mustard
- ·1/2 tsp dried oregano
- ·salt and black pepper, to taste
Method
- 1Season the sliced steak generously and leave it at room temperature while you cook the vegetables.
- 2Heat half the olive oil in a heavy skillet over medium-high and cook the peppers and onion, stirring rarely, until the edges have charred and the onion has slumped.
- 3Stir in the garlic and oregano for the last minute, until you can smell the garlic, then scrape the lot into a bowl.
- 4Wipe the pan, raise the heat and add the rest of the oil, then sear the steak in a single uncrowded layer, in batches if needed, until browned but still pink inside.
- 5Return the peppers to the pan, toss everything together and lay the provolone over the top.
- 6Kill the heat, cover the pan and wait until the cheese has slouched over the meat.
- 7Stir the mayonnaise and Dijon together, spread it inside the split rolls, and pile the steak and peppers in with any pan juices.
Adapted from Serious Eats.
DinnerMushroom stroganoff over egg noodles
40 min610 kcal
Mushroom stroganoff over egg noodles
Greek yogurt replaces most of the sour cream, the butter is cut back, and a tin of white beans adds protein without changing the flavour.

Mushroom Stroganoff over Egg Noodles
A meatless midweek dinner that still eats rich, because the mushrooms are browned hard before any liquid goes near them. The sour cream goes in off the heat so it never splits.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·3/4 lb chestnut mushrooms, thickly sliced
- ·6 oz egg noodles
- ·6 tbsp sour cream
- ·1 onion, finely chopped
- ·2 garlic cloves, minced
- ·1 1/2 tbsp butter
- ·1 tbsp plain flour
- ·1 cup vegetable stock
- ·1 tsp Dijon mustard
- ·1/2 tsp smoked paprika
- ·1 1/2 tbsp parsley, chopped
- ·salt and black pepper, to taste
Method
- 1Melt half the butter in a wide pan over high heat and add the mushrooms in an uncrowded layer, leaving them undisturbed until the undersides are deeply browned.
- 2Toss and keep cooking until the liquid they release has boiled away entirely and the pan sounds like frying again, then tip them into a bowl.
- 3Lower the heat, melt the rest of the butter and soften the onion until translucent, then add the garlic and smoked paprika for a final minute.
- 4Scatter the flour over and stir constantly until it smells toasted rather than raw and coats the onion in a paste.
- 5Pour in the stock a little at a time, whisking after each addition so no lumps form, and simmer until the sauce thickly coats a spoon.
- 6Meanwhile boil the egg noodles in well-salted water until just tender, then drain them and hold back a mugful of the cooking water.
- 7Return the mushrooms to the sauce with the Dijon, season, then take the pan off the heat entirely before stirring the sour cream through.
- 8Loosen the sauce with the reserved noodle water until it slides, fold the noodles in and finish with the parsley.
Adapted from Love and Good Stuff, PBS Food.
ThursdaySeptember 3
BreakfastMango and spinach green smoothie
10 min330 kcal
Mango and spinach green smoothie
Skim milk and twice the Greek yogurt carry the protein, while the banana and honey are halved to bring the sugar down.

Mango and Spinach Green Smoothie
Frozen mango does the work of ice, so the smoothie stays thick without watering itself down. Blitzed and drunk inside ten minutes on the way out of the door.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·1 1/2 cup frozen mango
- ·1 1/2 cup baby spinach, packed
- ·1 bananas, ripe
- ·1 cup whole milk
- ·8 tbsp Greek yogurt, whole milk
- ·1 tbsp honey
- ·1 tbsp chia seeds
- ·1 lime
Method
- 1Put the spinach and milk into the blender first and run it until the leaves have disappeared and the liquid is smooth and green.
- 2Add the mango, bananas, Greek yogurt, honey and chia seeds on top of the greens.
- 3Blend on high, stopping to scrape the sides down whenever the mixture climbs the jug and stalls the blades.
- 4Keep going until no flecks of spinach remain and the smoothie pours in a thick, even stream.
- 5Squeeze in the lime, taste, and blend again for a moment to lift the sweetness.
- 6Pour into glasses straight away, before the chia seeds start to swell and thicken it further.
Adapted from Love and Lemons.
LunchRoasted butternut squash soup with crispy sage
60 min426 kcal
Roasted butternut squash soup with crispy sage
Red lentils cook into the soup for protein and body, so the heavy cream can go and be replaced by a spoonful of Greek yogurt.

Roasted Butternut Squash Soup with Crispy Sage
The first properly autumnal thing of the week. Roasting the squash rather than boiling it concentrates the sugars, and the fried sage gives every bowl something crisp to bite.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·1 1/2 lb butternut squash, peeled and cut into chunks
- ·1 onion, roughly chopped
- ·2 garlic cloves
- ·2 cup vegetable stock
- ·4 tbsp heavy cream
- ·1 1/2 tbsp olive oil
- ·6 sage leaves
- ·2 tbsp pumpkin seeds
- ·1/8 tsp ground nutmeg
- ·salt and black pepper, to taste
Method
- 1Heat the oven to 400F and toss the squash and onion with most of the olive oil, salt and pepper on a large baking tray.
- 2Spread everything into a single layer with space between the pieces, since a crowded tray steams instead of roasting.
- 3Roast until the squash is soft right through and the edges have caramelised, tucking the unpeeled garlic cloves in for the last part of the time.
- 4Squeeze the roasted garlic out of its skins into a pot, add the squash and onion, and pour in the stock.
- 5Simmer gently for a few minutes so the flavours settle, then blend until completely smooth, working in batches if the jug is small.
- 6Warm the remaining oil in a small pan and fry the sage leaves until they stop sizzling and turn brittle, then lift them onto kitchen paper.
- 7Stir the cream and nutmeg into the soup off the boil, and season until the sweetness of the squash is properly balanced.
- 8Ladle into bowls and top with the crisp sage and the pumpkin seeds.
Adapted from A Beautiful Plate, Pinch of Yum.
DinnerBeef and barley stew
115 min555 kcal
Beef and barley stew
Lean stewing beef replaces the marbled chuck and the oil is halved, with extra barley and carrot making up the bulk that the fat used to.

Beef and Barley Stew
The first stew of the season, worth the long simmer on a cooler evening. The barley goes in near the end so it stays chewy rather than dissolving into the broth.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·2/3 lb beef chuck, cut into cubes
- ·6 tbsp pearl barley
- ·2 carrots, cut into thick coins
- ·1 celery sticks, finely chopped
- ·1 onion, diced
- ·2 garlic cloves, minced
- ·2 2/3 cup beef stock
- ·4 2/3 oz canned tomatoes, diced
- ·2/3 tbsp tomato paste
- ·1 tbsp plain flour
- ·2/3 tbsp olive oil
- ·1 bay leaves
- ·1/3 tbsp thyme, leaves picked
- ·salt and black pepper, to taste
Method
- 1Pat the beef dry, season it hard and toss it with the flour until every cube wears a thin dusty coat.
- 2Brown the beef in the oil in a heavy pot over high heat, in batches so the pieces never touch, until each side has taken on a dark crust.
- 3Set the meat aside and lower the heat, then cook the onion, carrot and celery in the fat left behind until softened and beginning to catch.
- 4Stir in the garlic and tomato paste and keep it moving until the paste has darkened from red to brick.
- 5Return the beef with any juices, add the stock, tinned tomatoes, bay and thyme, and bring it up to a bare simmer.
- 6Cover and cook at the gentlest bubble until the beef pulls apart under a fork, which will take well over an hour.
- 7Stir in the barley and simmer uncovered until the grains are tender but still have a little chew and the broth has thickened around them.
- 8Fish out the bay, taste for salt and let the stew settle off the heat for a few minutes before serving.
Adapted from The Daring Gourmet.
FridaySeptember 4
BreakfastEgg and cheddar breakfast burrito with corn salsa
20 min570 kcal
Egg and cheddar breakfast burrito with corn salsa
Half the yolks give way to carton whites, the tortillas go wholemeal and the cheddar is a reduced-fat one, cutting the fat by more than half.

Egg and Cheddar Breakfast Burrito with Corn Salsa
Soft scrambled eggs and a sharp raw corn salsa rolled into a warm tortilla. Everything can be made while the pan heats, so it beats leaving the house hungry.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·4 eggs
- ·2 flour tortillas, large
- ·2 oz cheddar, grated
- ·12 tbsp sweetcorn
- ·1 red onion, finely chopped
- ·1 lime
- ·1 1/2 tbsp coriander, chopped
- ·1/2 tbsp butter
- ·1 tsp hot sauce
- ·salt and black pepper, to taste
Method
- 1Toss the sweetcorn, red onion and coriander with the juice of the lime and a good pinch of salt, then leave the salsa to sit while you cook.
- 2Beat the eggs with salt and pepper until the yolks and whites are completely combined and the mixture is pale.
- 3Melt the butter in a non-stick pan over low heat and pour the eggs in, waiting for the edges to set before you move anything.
- 4Push the set edges towards the middle with a spatula and tilt the pan so raw egg runs into the gap, repeating until the curds are soft and barely holding.
- 5Take the pan off the heat while the eggs still look slightly underdone, since they will carry on cooking in their own warmth.
- 6Warm the tortillas one at a time in a dry pan until they are pliable and starting to blister.
- 7Lay the eggs, cheddar and drained corn salsa down the middle of each tortilla, add hot sauce, then fold in the sides and roll tightly.
Adapted from Budget Bytes.
LunchBlack bean burger with chipotle mayo
32 min587 kcal
Black bean burger with chipotle mayo
A chipotle yogurt sauce stands in for the mayonnaise, egg whites bind in place of a whole egg, and the buns go wholemeal.

Black Bean Burger with Chipotle Mayo
A patty that holds together, because the beans are dried out in the oven first and the mushrooms are cooked until their water has gone. Chipotle mayonnaise does the rest.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·15 oz canned black beans, drained and rinsed
- ·6 tbsp rolled oats
- ·4 oz chestnut mushrooms, finely chopped
- ·1 onion, finely chopped
- ·1 garlic cloves, minced
- ·1 eggs
- ·2 burger buns
- ·1 1/2 tbsp mayonnaise
- ·1/2 tbsp chipotle in adobo, finely chopped
- ·1 tbsp olive oil
- ·1/2 tsp ground cumin
- ·1/2 tsp smoked paprika
- ·1 romaine lettuce hearts
- ·1 tomatoes, thickly sliced
- ·salt and black pepper, to taste
Method
- 1Spread the drained beans on a tray and dry them in a low oven until the skins look wrinkled and dull rather than wet.
- 2Cook the mushrooms, onion and garlic in half the oil over medium-high heat until the pan is dry and the mixture has browned.
- 3Blitz the oats to a coarse meal, which binds far better than whole flakes and leaves no obvious oat texture in the patty.
- 4Mash most of the beans roughly with a fork, leaving some whole so the burger keeps a bit of bite.
- 5Mix the beans, mushroom base, oats, egg, cumin and smoked paprika and season well, then chill the mixture until it firms up.
- 6Shape into patties the width of the buns and press a shallow dip into the centre of each so they cook flat.
- 7Fry in the remaining oil over medium heat until a dark crust forms on the undersides, then turn once and cook the other sides.
- 8Stir the mayonnaise with the chipotle, toast the buns cut side down, and build with lettuce and tomato.
Adapted from Skinnytaste, Little Spice Jar.
DinnerItalianSheet-pan gnocchi with tomatoes, mozzarella and basil
38 min630 kcal
Sheet-pan gnocchi with tomatoes, mozzarella and basil
Chicken breast roasts alongside the gnocchi, the portion of gnocchi drops and the mozzarella becomes part-skim.

Sheet-Pan Gnocchi with Tomatoes, Mozzarella and Basil
Shop-bought gnocchi roasted straight from the packet goes crisp outside and stays pillowy within, while the tomatoes burst into a sauce of their own. Friday dinner with one tray to wash.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·3/4 lb potato gnocchi
- ·3/4 lb cherry tomatoes
- ·4 oz mozzarella, torn into pieces
- ·1 red onion, cut into wedges
- ·2 garlic cloves, thinly sliced
- ·1 1/2 tbsp olive oil
- ·1/2 oz Parmesan, finely grated
- ·2 tbsp basil, leaves torn
- ·1/2 tbsp balsamic vinegar
- ·1/2 tsp dried oregano
- ·1/4 tsp red pepper flakes
- ·salt and black pepper, to taste
Method
- 1Heat the oven to 425F and put a large rimmed baking tray in to get hot while you prepare everything.
- 2Toss the gnocchi, cherry tomatoes, red onion and garlic with the olive oil, oregano, red pepper flakes, salt and pepper.
- 3Tip the lot onto the hot tray and spread it out, keeping the gnocchi in contact with the metal so they blister rather than steam.
- 4Roast without stirring until the gnocchi have puffed and browned on the undersides and most of the tomatoes have split open.
- 5Turn everything over with a spatula and roast on until the gnocchi are crisp at the edges and the tomato juices have thickened on the tray.
- 6Scatter the mozzarella over and return the tray to the oven just until the cheese has melted into pools.
- 7Splash the balsamic over the hot tray so it sizzles and lifts the browned bits, then toss gently.
- 8Finish with the Parmesan and torn basil and serve straight from the tray.
Adapted from The Kitchn, The Food Charlatan.
SaturdaySeptember 5
BreakfastLemon ricotta pancakes with blueberry compote
35 min544 kcal
Lemon ricotta pancakes with blueberry compote
Part-skim ricotta and extra whites carry the batter, half the flour goes wholemeal, and the butter and syrup are cut right back.

Lemon Ricotta Pancakes with Blueberry Compote
A Saturday breakfast worth standing at the stove for. Whipping the whites separately is what makes these rise like a souffle rather than sit flat in the pan.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·12 tbsp plain flour
- ·8 tbsp ricotta, whole milk
- ·2 eggs, separated
- ·6 tbsp whole milk
- ·1 tbsp caster sugar
- ·1 tsp baking powder
- ·1 lemon
- ·1 1/2 tbsp butter
- ·1 cup blueberries
- ·1 1/2 tbsp maple syrup
- ·1/2 tsp vanilla extract
- ·salt, to taste
Method
- 1Simmer the blueberries with the maple syrup and a squeeze of lemon juice in a small pan until the fruit has burst and the liquid runs thick off a spoon.
- 2Whisk the flour, baking powder, sugar and a pinch of salt together in a large bowl.
- 3Beat the egg yolks with the ricotta, milk, vanilla and the zest of both lemons until loose and smooth.
- 4Fold the wet mixture into the dry only until the flour has disappeared, leaving the batter lumpy rather than beating it smooth.
- 5Whip the egg whites in a clean bowl until they hold a soft peak that flops over at the tip.
- 6Fold the whites through the batter in stages, cutting down and lifting over so the air survives the mixing.
- 7Cook ladlefuls in a buttered pan over medium-low heat until bubbles rise and set at the edges, then turn and cook the second sides until golden.
- 8Stack the pancakes and spoon the warm compote over.
Adapted from The Kitchn, Love and Lemons.
LunchTomato, corn and goat cheese galette
75 min592 kcal
Tomato, corn and goat cheese galette
Half the butter comes out of the pastry in favour of Greek yogurt, part-skim ricotta stretches the goat cheese, and half the flour goes wholemeal.

Tomato, Corn and Goat Cheese Galette
The last good tomatoes of the year baked into a free-form tart. Salting the slices first draws out the water that would otherwise turn the base to paste.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·10 tbsp plain flour
- ·4 tbsp butter, cold, cut into cubes
- ·2 tomatoes, cored and thickly sliced
- ·12 tbsp sweetcorn
- ·2 1/2 oz goat cheese
- ·1 eggs, beaten, for the wash
- ·1 garlic cloves, minced
- ·1 1/2 tbsp basil, leaves torn
- ·1 tsp Dijon mustard
- ·1/2 tbsp olive oil
- ·salt and black pepper, to taste
Method
- 1Lay the tomato slices on kitchen paper, salt them and leave them to weep while you make the pastry.
- 2Rub the cold butter into the flour and a good pinch of salt until the mixture holds flat, ragged flakes rather than fine crumbs.
- 3Bring the dough together with ice-cold water added a spoonful at a time, stopping the moment it coheres.
- 4Flatten the dough into a disc, wrap it and chill it until firm enough to roll without tearing.
- 5Beat the goat cheese with the garlic, Dijon and pepper until spreadable, then fold the sweetcorn through.
- 6Roll the pastry out on a floured sheet of baking paper and spread the cheese mixture over, leaving a wide border bare.
- 7Blot the tomatoes dry, shingle them over the cheese, then fold the border up over the edge of the filling and pleat it as you go.
- 8Brush the pastry with beaten egg, trickle the olive oil over the tomatoes and bake at 400F until the crust is deep gold and the base is crisp underneath.
- 9Let the galette settle before scattering the basil over and cutting it.
Adapted from Love and Lemons, Foolproof Living.
DinnerGrilled swordfish with tomato-caper relish
27 min445 kcal
Grilled swordfish with tomato-caper relish
The oil in the relish is cut to a third and the green beans are increased, which drops the fat without touching the fish.

Grilled Swordfish with Tomato-Caper Relish
Swordfish is firm enough to take a hard sear without falling apart, and a raw relish of burst tomatoes and capers cuts straight through it. Saturday dinner in under half an hour.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·2 swordfish steaks, about 6 oz each
- ·1/2 lb cherry tomatoes, halved
- ·1 tbsp capers, drained
- ·1 shallots, finely chopped
- ·1 garlic cloves, minced
- ·1/2 lb green beans, trimmed
- ·2 tbsp olive oil
- ·1 1/2 tbsp basil, leaves torn
- ·1/2 tbsp red wine vinegar
- ·1 lemon
- ·salt and black pepper, to taste
Method
- 1Stir the tomatoes, shallots, garlic, capers, vinegar and most of the olive oil together with salt and leave the relish to sit so the shallot softens and the tomatoes release their juice.
- 2Pat the swordfish completely dry and season both sides, since any surface water will steam the fish instead of searing it.
- 3Boil the green beans in well-salted water until they turn bright and still snap, then drain them and keep them warm.
- 4Get a griddle or heavy pan properly hot and rub it with the remaining oil.
- 5Lay the swordfish down and leave it alone until it releases cleanly from the pan and wears dark grill lines, about five minutes.
- 6Turn the steaks once and cook until the flesh is just opaque at the centre, taking them off while they still look barely underdone.
- 7Rest the fish briefly, then squeeze the lemon over it.
- 8Fold the basil through the relish and spoon it over the swordfish, with the green beans alongside.
Adapted from Food Network, America's Test Kitchen.
SundaySeptember 6
BreakfastChilaquiles with fried eggs
35 min473 kcal
Chilaquiles with fried eggs
The tortillas are baked rather than fried, shredded chicken breast goes in for protein, and Greek yogurt replaces the sour cream.

Chilaquiles with Fried Eggs
Fried tortillas tossed in a hot chipotle-tomato sauce and topped with a runny egg. Sunday breakfast that rewards you for getting up, and it uses up the last of the tomatoes.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·5 corn tortillas, cut into wedges
- ·2 eggs
- ·2 tomatoes, cored and halved
- ·1 onion, cut into wedges
- ·2 garlic cloves
- ·1/2 tbsp chipotle in adobo, finely chopped
- ·8 tbsp chicken stock
- ·4 tbsp sour cream
- ·1 1/2 oz queso fresco, crumbled
- ·1 1/2 tbsp olive oil
- ·1/2 tsp ground cumin
- ·1 1/2 tbsp coriander, chopped
- ·1 red onion, thinly sliced
- ·1 lime
- ·salt and black pepper, to taste
Method
- 1Char the tomatoes, onion wedges and unpeeled garlic in a dry heavy pan over high heat until they are blackened in patches and softening.
- 2Blend the charred vegetables with the chipotle, cumin and stock until smooth, then season the sauce well.
- 3Fry the tortilla wedges in the oil in batches until they are stiff and golden, draining each batch on kitchen paper.
- 4Pour the sauce back into the wide pan and simmer until it darkens and thickens enough to coat a spoon.
- 5Fry the eggs in a separate pan until the whites are set and the edges have crisped but the yolks are still liquid.
- 6Tip the tortilla chips into the hot sauce and turn them through quickly, so they take on the sauce without going soft.
- 7Spoon straight onto plates, top each with an egg and scatter the queso fresco, red onion and coriander over.
- 8Drizzle the sour cream across and serve with lime wedges.
Adapted from A Cozy Kitchen, The Kitchn.
LunchReuben sandwich with sauerkraut
20 min589 kcal
Reuben sandwich with sauerkraut
Turkey pastrami stands in for corned beef, the Swiss is a reduced-fat one, and a yogurt dressing and a dry pan replace the mayonnaise and butter.

Reuben Sandwich with Sauerkraut
Corned beef, melting Swiss and sharp sauerkraut pressed between buttered rye. Squeezing the kraut dry is the difference between a crisp sandwich and a soggy one.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·5 oz corned beef, thinly sliced
- ·4 slices rye bread
- ·2 1/2 oz Swiss cheese, thinly sliced
- ·12 tbsp sauerkraut, drained
- ·1 tbsp mayonnaise
- ·1 tbsp ketchup
- ·1 1/2 tbsp gherkins, finely chopped
- ·1 tbsp butter, softened
- ·1/8 tsp smoked paprika
- ·salt and black pepper, to taste
Method
- 1Squeeze the sauerkraut hard in your hands over the sink until no more brine runs out, then warm it briefly in a dry pan.
- 2Stir the mayonnaise, ketchup, gherkins and smoked paprika together into a dressing and season it with pepper.
- 3Butter one side of every slice of rye and lay them buttered side down on the board.
- 4Spread the dressing on the dry faces, then build with Swiss, corned beef, sauerkraut and more Swiss so the cheese meets the bread on both sides.
- 5Close the sandwiches and set them buttered side down in a cold heavy pan before turning on a medium-low heat.
- 6Press them with a second pan and cook until the underside is deep brown and the cheese has begun to run at the edges.
- 7Turn once and brown the second side, lowering the heat if the bread colours before the cheese melts.
- 8Rest the sandwiches for a moment so the filling settles, then cut them across.
Adapted from Serious Eats.
DinnerMaple-glazed baked ham with roasted carrots
130 min572 kcal
Maple-glazed baked ham with roasted carrots
The fat cap is trimmed away before glazing, the maple and sugar are halved, and roasted sprouts join the carrots to fill the plate.

Maple-Glazed Baked Ham with Roasted Carrots
The slow Sunday dinner of the week, and the one that leaves you something for Monday. Most of the oven time is unattended, with the glaze going on only at the end so it cannot burn.
Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.
Illustration generated from this recipe — not a photograph of the finished dish.
Ingredients
- ·1 lb ham, fully cooked, bone in
- ·2 tbsp maple syrup
- ·1 tbsp soft brown sugar
- ·2/3 tbsp Dijon mustard
- ·1/3 tbsp apple cider vinegar
- ·4 carrots, halved lengthways
- ·2/3 tbsp olive oil
- ·1/3 tbsp thyme, leaves picked
- ·0.08 tsp ground cloves
- ·salt and black pepper, to taste
Method
- 1Heat the oven to 325F and let the ham stand out of the fridge while it comes up to temperature.
- 2Score the fat in a diamond pattern, cutting through the fat but stopping before the blade reaches the meat.
- 3Set the ham cut side down in a roasting tin with a splash of water, tent it loosely with foil and bake until it is warmed through to the bone.
- 4Whisk the maple syrup, brown sugar, Dijon, vinegar and ground cloves together into a glaze that pours slowly.
- 5Toss the carrots with the olive oil, thyme, salt and pepper and spread them around the ham for the last part of the cooking.
- 6Take the foil off, brush a third of the glaze over the ham and return it to the oven.
- 7Keep brushing more glaze on at intervals until the surface is lacquered and darkened at the ridges and a thermometer in the thickest part reads 140F.
- 8Rest the ham under loose foil while the carrots finish browning, then carve it against the bone and serve with the pan juices.
Adapted from The Kitchn, Taste of Home.
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