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Your 21 dinners and 7 breakfasts on one page, each with the one line to remember. 0 of 28 learned.

Week 1

1	Lemon baked salmon, new potatoes and green beans Salmon, 200°C, 12 to 15 minutes.
2	Prawn and veg stir-fry with wholewheat noodles Chop everything first, pan very hot, keep it moving.
3	Red lentil dahl with spinach Three quarters of a mug of lentils, 1 tin of tomatoes, 2 mugs of water, 20 minutes.
4	Chilli con carne with rice Brown the mince, then 20 minutes' simmer.
5	Thick Spanish omelette with wholemeal bread and tomato salad Cook the potatoes soft first, low heat for the eggs, finish under the grill.
6	Tomato, chickpea and spinach wholewheat pasta The sauce takes as long as the pasta. Save a little pasta water.
7	Chicken and root veg tray bake 200°C, 45 minutes, everything in one layer.

1	Mackerel fishcakes with peas and broccoli Dry mash, firm cakes, turn once.
2	Chicken and bean casserole Brown first, then 35 minutes covered.
3	Cauliflower and chickpea curry with rice The same base as the dahl: onion, garlic, ginger, spice, then a tin and a simmer.
4	Turkey meatballs in tomato sauce with wholewheat spaghetti Brown first, then 15 minutes in the sauce.
5	Bean and pepper fajitas in wholemeal wraps Hot pan, char the veg, spice near the end.
6	Falafel in wholemeal pittas with hummus and salad Dry the chickpeas, keep the paste rough, bake hot.
7	Shepherd's pie with cabbage Thick filling, rough top, 20 minutes at 200°C.

1	Pan-seared trout with lentils and greens Dry skin, hot pan, skin side down, do not touch it for 3 minutes.
2	Thai green curry with prawns and green veg Fry the paste first, then milk, then veg, protein last.
3	Moroccan chicken and chickpea tagine with couscous Couscous takes its own volume of boiling water and 5 minutes under a plate.
4	Black bean, pepper and sweetcorn enchiladas Roll, seam side down, sauce and cheese on top, 20 minutes.
5	Mushroom, pea and butter bean risotto Stock in 3 goes, stir often, 20 minutes.
6	Lentil and vegetable lasagne White sauce is 2 spoons of oil, 2 spoons of flour, and milk added slowly.
7	Beef and mushroom stew with mash and greens Brown in batches, low oven, 2 hours.

Overnight oats
Equal oats and milk, overnight in the fridge.

Porridge with banana and seeds
1 part oats, 2 parts liquid, 5 minutes.

Yoghurt, fruit and oat bowl
Yoghurt, fruit, oats, seeds.

Shakshuka
Thick sauce, eggs in dips, lid on for 5 minutes.

Banana oat pancakes
1 banana, 1 egg, half a mug of oats.