The volunteers are short on time for cooking and exercise, so Tom offers solutions to keep them on track, including quick and delicious recipes, and tips for planning ahead. For the first recipe, Tom makes a pot of beef mince - the starting point for some of the nation's favourite dishes. He uses the batch to make a cottage pie, while the rest is frozen to be used later, perhaps for chilli con carne, spaghetti bolognese or lasagne.