Easy fatty liver meal plan for a busy week

Overnight oats or porridge with berries, plain yoghurt and a spoonful of nuts or seeds.

Wholemeal pitta or wrap with hummus, pre-washed salad, tomato and cucumber; fruit alongside.

Simple chicken-and-vegetable traybake with peppers, onions, frozen or fresh broccoli and small potatoes, using a little olive or rapeseed oil and herbs.

Fruit, plain yoghurt or a small handful of unsalted nuts.

Repeat oats, or have wholegrain toast with egg and tomatoes if you want a change.

Leftover chicken or chickpeas and roasted vegetables over salad, with leftover potatoes or a wholemeal wrap.

Wholewheat pasta with the prepared lentil-and-tomato sauce; stir in frozen spinach and serve with a bagged or simple side salad.

Carrot sticks with hummus, or fruit.

Plain yoghurt with oats, fruit and chopped nuts or seeds.

Leftover lentil-and-tomato sauce with wholewheat pasta, a baked potato or a microwave wholegrain pouch.

Quick grain bowl: wholegrain base, tinned chickpeas, frozen mixed vegetables, salad leaves and a lemon-hummus or plain-yoghurt dressing.

Apple or pear with a small handful of nuts.

Wholegrain toast with peanut butter or egg, plus fruit.

Wholemeal wrap with hummus, chickpeas, pre-washed salad and grated carrot, or use leftover grain-bowl ingredients in a lidded container.

Salmon or another fish with frozen green vegetables and a microwave wholegrain pouch or small potatoes. Add lemon, pepper and herbs for flavour.

Plain yoghurt with berries or another fruit.

Repeat overnight oats or yoghurt, fruit and oats — whichever breakfast has been easiest this week.

Tinned tuna or chickpea wholemeal sandwich with salad and fruit, using plain yoghurt, lemon or a small amount of mayonnaise if wanted.

Egg-and-vegetable frittata or omelette using frozen spinach, peppers or leftover vegetables, served with wholegrain toast and salad.

Fruit, vegetable sticks with hummus or a small handful of unsalted nuts.

Porridge with banana and cinnamon, or wholegrain toast with egg if you prefer savoury food.

Soup with wholemeal bread plus a protein side such as hummus, beans, yoghurt or egg; choose a lower-salt soup when practical.

Bean and vegetable chilli using tinned beans, tinned tomatoes and frozen or fresh vegetables, served with brown rice or a microwave wholegrain pouch.

Plain yoghurt and fruit.

Yoghurt, oats and remaining fruit, or vegetable omelette with wholegrain toast.

Leftover bean chilli with salad, brown rice or a baked potato depending on what you already have.

Use-it-up bowl with remaining vegetables, chickpeas or beans and a wholegrain base, finished with hummus, plain yoghurt or a measured drizzle of olive or rapeseed oil.

Use remaining fruit, raw vegetables or unsalted nuts rather than buying something special for the final day.