Tom’s Daily Plan: Over 80 fuss-free recipes for a happier, healthier you. All day, every day.. Tom Daley

RAREBIT ON RYE

       SERVES 2

       325 CALORIES PER SERVING

      This twist on a classic Welsh rarebit turns cheese on toast into something special. It’s simple, satisfying and lower in calories than the traditional recipe. The base is a slice of nutty rye bread, which is first covered with mashed avocado and slices of tomato, before the rarebit mix is spooned on top.

      ½ avocado

      2 slices of rye bread

      1 tomato, finely sliced

      1 medium egg

      1–2 tsp Dijon mustard

      50g mature Cheddar cheese, grated

      rocket leaves, to serve

      salt and freshly ground black pepper

      1 Mash the avocado and spread it over the slices of rye bread. Lay the slices of tomato on top. Preheat the grill.

      2 Beat the egg, mustard and cheese together in a bowl and season well, then spread this mixture over the tomato.

      3 Pop the rarebits under the grill and cook them until they’re golden and bubbling.

      4 Serve with some rocket leaves scattered over the top.

TOM’S CHICKEN CAESAR SALAD

       SERVES 2

       380 CALORIES PER SERVING

      This is my quick and easy version of the famous Caesar salad and it makes a deliciously light but really satisfying meal. The egg yolk gives the dressing a great creamy texture and there are loads of other awesome flavours.

      1 slice of sourdough rye bread (about 30g), chopped into chunks

      1 medium egg yolk

      1 tsp Dijon mustard (optional)

      1 tbsp olive or sunflower oil

      15g Parmesan cheese, finely grated

      2 anchovy fillets, drained of oil

      1 cos lettuce, leaves separated

      ¼ cucumber, peeled, halved, deseeded and finely sliced

      ½ avocado, sliced

      2 tbsp cress

      200g leftover roast chicken, sliced