Rolled flank steak and a cornflake crust, with cold-eat breakfasts

Those chicken tenders are crusted in crushed cornflakes rather than panko, which is a diner trick and not a health one. Cornflakes brown faster and hold their crunch longer once cold, so the tenders survive a day in the fridge better than breadcrumbs ever do. The sweet chili sauce sits in its own tub for that same reason.

Breakfast is three of each, built to be eaten cold and standing up. The zucchini egg wraps are thin omelettes rolled around ham and cheese, with the yogurt dill sauce packed apart so nothing has gone soggy by Wednesday. Protein strawberry chia pudding sits alongside for the mornings when savoury is too much. The mozzarella in the steak pinwheels is fat-free by request, and it is the one swap here that genuinely changes a dish, since it melts less and browns not at all.

Reheating. The cornflake chicken tenders and the cajun sweet potato bake both want 12 minutes at 400°F uncovered, and an air fryer does the tenders better than an oven will. Garlic dill seared baby potatoes take 10 minutes at 400°F, while the garlic parmesan green beans need five and no more or the parmesan turns to grit. The barramundi and the steak pinwheels should not be heated at all.