This is high in omega 3 and a real protein boost to keep you feeling fuller for longer

1 tinned mackerel fillet, skinless and boneless (lidl sell them)

Wholewheat cous cous 2/3 cup – you will only use a bit of it, so keep the rest for the week for use with other meals

1 x small tin of sweetcorn

6 basil leaves

Salt and pepper

To make the couscous:

In a saucepan, bring 1 cup of water to the boil

Remove from the heat

Add 2/3 cup couscous a sprinkle of salt and stir

Place a lid on and time 5 mins

Fluff with a fork and eat/put in a bowl for saving for other meals

To make the mackerel salad

Put some couch cous in a lunchbox

Drain a tin of mackerel fillet, check for any remaining bones, I also remove the dark meat as I’m not a fan of this bit

Add this to the couscous lunchbox

Stir until the fish breaks up into flakes

Add salt and pepper to taste

Tear the basil leaves in half and add them

Add 1-2 tbsp sweetcorn from the tin

Stir it all together

Spoon it onto a lettuce leaf, or eat it direct from the lunchbox

Eat it the day you make it.

You could also add chopped baby tomatoes, or chopped green beans, or chop a red pepper or cucumber to increase the veg count.