30 recipes to help you lose a stone (2024)

The first line of attack for any weight loss attempt is, unsurprisingly, calorie restriction. Cutting down our intake means the body has to rely on its fat reserves instead, but with fewer calories to play with, we need to make sure every one counts.

Cue 30 dinner ideas that are delicious, nutritionally balanced and naturally lower in calories – a recipe repertoire that can help you lose up to a stone. With healthy fats, complex carbs, lean protein and a wide range of vitamins and minerals, all come in under 500 calories including any suggested sides. Combined with a modest breakfast and lunch, they’ll help you towards weight loss while still making you feel good.

Try to be active every day, either at the gym or an exercise class, or commit to brisk walking for at least 30 minutes a day, which will burn about 150 additional calories and support an efficient metabolism.

My hope is that you continue to cook these dishes long into the future, supporting long-term weight management and inspiring many delicious dinners to come.

If you have any health conditions or a history of eating disorders, you should consult your doctor before making any significant changes to your diet.

Everyone needs an easy store-cupboard curry recipe up their sleeve, and this is one you will come back to time and again. It tastes even better the next day, so make double and you’ve got lunch tomorrow too. You can also freeze any leftovers.

Ingredients

• 1 tbsp vegetable oil
• 1 red onion, finely sliced
• 1 garlic clove, finely grated
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground turmeric
• ½ tsp cayenne pepper or hot chilli powder
• 1 x 400g tin chickpeas, drained and rinsed
• 1 x 400g tin chopped tomatoes
• 1 vegetable stock cube
• Juice of ½ lemon
• 2 big handfuls of spinach

Method

1. Heat the oil in a large saucepan and sauté the onion and garlic gently for a few minutes, until they have softened.
2. Add all the spices and stir for a further 30 seconds before adding the chickpeas and tomatoes. Stir well.
3. Crumble in the stock cube, add the lemon juice and 200ml water, and season well with salt and pepper.
4. Simmer gently for about 25 minutes. If it looks to be reducing too much, add a little more water.
5. Stir in the spinach, let it wilt for a minute or two, and it’s ready to eat.

When you are watching the calories but really want some comfort food, this is just the ticket. All the goodness of eggs and spinach but with no pastry to up the saturated fat and calorie count. Eat warm or keep in the fridge for up to two days.

Ingredients

• 4 eggs
• 300ml semi-skimmed milk
• 200g spinach
• 100g red onion, finely chopped
• 1 tsp olive oil
• 2 tbsp plain flour
• ½ tsp chilli flakes (optional)
• 50g Parmesan or vegetarian alternative, grated

Method

1. Preheat the oven to 220C/200C fan/gas mark 7 and line a deep tin (approximately 20cm x 15cm, or similar) with one piece of baking parchment, making sure it comes up higher than the top of the tin so you can lift the quiche out after cooking.
2. Whisk together the eggs and milk in a jug.
3. Wilt the spinach on a low heat in a large frying pan and place in a bowl. Remove any excess water by squeezing with some kitchen roll – it needs to be as dry as possible.
4. In the same pan, fry the red onion for a couple of minutes in the olive oil.
5. Sprinkle the flour over the onion to coat and then add to the bowl with the spinach.
6. Pour the egg mix into the bowl and add the chilli flakes, if using. Season well with salt and pepper and stir everything together.
7. Pour the mixture into the prepared tin, top with the grated cheese and bake for 25 minutes.
8. Leave to cool slightly then lift out of the tin in one piece. Cut into 6 squares, then cut each square into 2 triangles; a serving is 3 triangles.

This is a great little time-saver recipe where it can be made in advance and kept for several days in the fridge, or frozen. The simple Mediterranean flavours are familiar and comforting, and at just 210 calories per portion, you can enjoy a nice hunk of crusty baguette alongside it (a 50g slice = 135 calories).

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 4 garlic cloves, finely grated
• A few sprigs of fresh thyme, or 1 tsp dried thyme or dried mixed herbs
• 60ml dry white wine
• 1 x 400g tin chopped tomatoes
• 2 x 400g tins cannellini beans, drained and rinsed
• ½ tsp sugar
• 500ml vegetable stock from a cube
• zest of 1 lemon, finely grated

Method

1. In a large saucepan, heat the oil over a medium heat.
2. Add the onion and sauté for 3 minutes or so, then add the garlic and thyme or dried herbs and cook for another minute.
3. Pour the wine into the pan and swirl around, then cook for another minute before adding in the tomatoes, beans, sugar and stock. Cover and simmer on a low heat for 30-40 minutes, stirring occasionally. You want it to reduce and thicken but there should be some sauce left, so stop cooking when it has reduced to the right consistency.
4. Taste and season accordingly with salt and pepper. Sprinkle over the lemon zest just before serving.

This recipe is a winner if you are trying to shed a few pounds but also have a hungry family to feed. Have one serving of chilli with brown rice (50g cooked weight = 65 calories) for yourself; the rest of the family can help themselves (they might like a sprinkle of grated cheddar over the top, too).

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely diced
• 2 tsp paprika
• 2 tsp ground cumin
• 2 tsp ground coriander
• ¼ tsp chilli powder (or to taste)
• 2 carrots, peeled and grated
• 1 x 400g tin chopped tomatoes
• 2 tbsp tomato purée
• 1 tsp brown sugar
• 2 x 400g tins black beans, drained and rinsed

Method

1. Place a large saucepan on a medium heat, add the oil and fry the onion gently for 3-4 minutes. Add the spices and fry for a further minute.
2. Add the carrot and tomatoes, stir in the tomato purée and brown sugar, and add enough water to cover. Simmer for 15 minutes.
3. Add the beans and simmer for another 20 minutes, longer if you have time as the flavours will intensify. Add a little more water if it gets too dry at any point.
4. Taste and season accordingly with salt and pepper, then serve.

Yes, there are a lot of ingredients here, but most are spices you’ll likely have in the cupboard already. This richly aromatic curry is packed with plant protein and fibre but still modest in calories. Serve with a wholewheat chapati or flatbread (1 chapati = 150 calories).

Ingredients

For the curry paste

• 5 garlic cloves, roughly chopped
• 15g fresh ginger, peeled and roughly chopped
• 2 large red chillies, deseeded and roughly chopped
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp ground turmeric
• 1 tsp garam masala
• 4 cardamom pods, seeds only

For the curry

• 1 tbsp vegetable oil
• 250g onions, finely sliced
• 450g mushrooms, cut into chunks
• 250g red peppers, cut into chunks
• 1 x 400g tin lentils, drained and rinsed
• 1 x 400g tin chopped tomatoes
• 2 tbsp tomato purée
• 100ml plain yogurt
• A small handful of coriander leaves, chopped, to serve

Method

1. Place all the curry paste ingredients in a blender with ½ tsp salt and 5 tbsp water, then whizz on low for 20 seconds. Scrape down the sides and blend on high for a further 20-30 seconds, until the paste is nice and smooth.
2. Heat the oil in a large saucepan or flat-based wok, add the onions and, on a low-medium heat, gently sauté for 10 minutes, stirring from time to time until nice and soft.
3. Remove the onions from the pan. Add the mushrooms and peppers to the pan, turn the heat up a little and sauté for 5 minutes or so, until the mushrooms are starting to colour.
4. Remove the mushrooms and peppers from the pan. Now add the spice paste to the pan and fry for 1 minute before adding all the vegetables back in. Stir well to combine.
5. Add the lentils, tomatoes and tomato purée, top up with 500ml water, turn up the heat to bring to a boil then turn it down to simmer for 15 minutes.
6. Just before serving, stir through the yogurt. Reheat gently but don’t allow to boil. Serve with a scattering of chopped coriander leaves over the top.

This beautiful dish looks sophisticated but in fact it could not be easier. You can swap broccoli for any other vegetable in season; asparagus works beautifully well in spring. It’s best eaten straight away while the halloumi is still warm.

Ingredients

• 1 large orange
• 2 tsp apple cider vinegar (or white wine vinegar)
• 200g purple sprouting broccoli, trimmed
• 1 tbsp extra-virgin olive oil
• 150g halloumi
• 15g (about 10) unsalted almonds, chopped

Method

1. Preheat the oven to 220C/200C fan/gas mark 7.
2. With a sharp knife, carefully slice off the top and bottom of the orange. Using even, downward strokes, slice the skin away from the flesh and discard. Remove any remaining white pith. Cut between the membranes to segment the orange, retaining the juice.
3. Place the segments in a bowl with the retained juice and the vinegar.
4. Place the purple sprouting broccoli on a baking tray, drizzle with the olive oil, season and toss to make sure the spears are well coated. Bake in the oven for 15 minutes.
5. In the meantime, heat a large saucepan or griddle pan. Cut the halloumi into 1cm-thick slices and fry for 1-2 minutes on each side, until golden.
6. Arrange the broccoli, halloumi and orange segments on a plate and pour over the remaining liquid as a dressing.
7. In a clean, dry frying pan, toast the chopped almonds for a few minutes, tossing occasionally. Sprinkle them over to serve.

Sriracha is a spicy, tangy sauce originally from Thailand that is a great cheat’s marinade when time is tight. This dish is a firm favourite in our house, which I usually pair with crunchy blanched green beans (100g cooked weight = 31 calories). You can also throw in some mini potatoes to roast in the pan for anyone not in weight-loss mode.

Ingredients

For the marinade

• 2 tbsp sriracha
• 1 tbsp vegetable oil
• Juice of ½ lemon
• ½ tsp ground cumin
• ½ tsp ground coriander
• ½ tsp dried mixed herbs

For the traybake

• 4 chicken legs, skin removed
• 1 lemon, sliced thickly
• 1 large red onion, peeled and sliced thickly or into wedges

Method

1. Mix up the marinade ingredients in a large bowl, add the skinless chicken legs and toss well to coat. Cover with cling film and leave to marinate in the fridge for an hour or two if you have time; if not you can cook straight away.
2. Preheat the oven to 240C/220C fan/gas mark 9. Place the lemon and red onion slices on the base of a roasting tin and arrange the chicken legs (smooth-side up) on top, spoon any excess marinade back over the chicken.
3. Roast for 30 minutes, turning once after 10 minutes and again after 20 minutes.
4. Remove from the oven and give everything a good stir to release the onion and lemon from the base of the pan.

This spicy crowd-pleaser of a recipe is one I often whip up midweek; the whole family loves it and it’s surprisingly low in calories. Serve with spaghetti – one 50g cooked-weight serving is 62 calories (but non-slimmers may need more!) – and a green salad. A simple oil and vinegar dressing contains 20 calories per tsp.

Ingredients

• 500g lean lamb mince
• 1 tbsp vegetable oil
• 1 tbsp white wine vinegar
• 1 x 400g tin chopped tomatoes
• A squeeze of lemon juice
• ½ tsp ground cinnamon
• ½ tsp dried red chilli flakes
• 1 tsp dried mixed herbs
• 1 tbsp honey
• Mint leaves, to garnish

Method

1. Place the mince in a bowl, season well with salt and pepper, and roll into 20 x 25g balls.
2. Heat a large, deep frying pan, add the oil and, on a medium heat, brown the meatballs on all sides for about 10 minutes. Remove the meatballs to a plate to rest.
3. Discard any residual oil in the pan. Now add the vinegar, tomatoes, lemon juice, cinnamon, chilli flakes, dried herbs and honey to the pan, and season well with salt and pepper.
4. Simmer for 5 minutes, then add the meatballs back in with any juices that have escaped, and simmer all together for a further 5-10 minutes, until the sauce has thickened.
5. Serve garnished with mint.

Describing these as burgers might be stretching it a little, but they are absolutely packed with flavour and contain far fewer calories than a regular beef burger. They also work extremely well as a low-calorie brunch option, topped with a poached egg (1 large egg = 75 calories).

Ingredients

• 1 small head of broccoli
• 35g fresh brown breadcrumbs
• 50g back bacon (excess fat trimmed off), chopped into small pieces
• 1 small onion, finely diced
• 50g mature cheddar, grated
• A small handful of flat-leaf parsley, chopped
• 1 egg, whisked with a fork

Method

1. Preheat the oven to 220C/200C fan/gas mark 7. Line a baking tray with baking parchment.
2. Bring a large saucepan of water to the boil, place the broccoli head in whole (it should be completely covered by the water) and cook for 3 minutes.
3. Take off the heat and immediately immerse in cold water. Pat dry with a tea towel and chop the broccoli up into small pieces, or pulse in a food processor. Place the chopped broccoli in a large bowl and add the breadcrumbs.
4. Heat up a frying pan, add the chopped bacon and onion, and fry for 2-3 minutes on a medium heat, until the bacon and onion are cooked but not browned.
5. Add the bacon and onion to the bowl, then add the cheese, parsley, egg, and a good pinch of salt and pepper. Using your hands, combine all the ingredients, kneading everything together to make a burger-like mixture.
6. Divide the mixture into 4, form into burger patties and place on the lined tray. Bake for 20 minutes.

Pork tenderloin, or fillet, is a fabulously lean and affordable cut that roasts quickly in the oven. It should be cooked through, but unlike other cuts of pork, still retain a little pinkness in the middle. Serve with brown rice (50g cooked weight = 65 calories) for a tasty, protein-packed meal.

Ingredients

• 1 small head (600g) white cabbage
• 3 tbsp soy sauce
• 1 tbsp apple cider vinegar
• 1 tbsp honey
• 1 tbsp tomato purée
• 1 tbsp peeled and finely grated ginger
• 2 garlic cloves, finely grated
• ½ tsp dried red chilli flakes (optional)
• 2 tsp sesame oil
• 1 x 600g pork tenderloin

Method

1. Preheat the oven to 220C/200C fan/gas mark 7 and boil a kettle of water.
2. Prepare the cabbage by taking off any discoloured outer leaves. Cut it into large wedges then slice thinly. Place the cabbage in a large bowl and pour over the kettle of boiling water. Leave to blanch while you make the marinade for the pork.
3. In a bowl, mix the soy sauce, apple cider vinegar, honey, tomato purée, ginger, garlic and chilli flakes (if using).
4. Drain the cabbage and place in a large glass baking dish. Season well with salt and pepper and drizzle over the sesame oil. Give it a good toss to coat and spread evenly over the base of the dish.
5. Place the pork in the same bowl you used for the cabbage and tip over the marinade, making sure the meat is completely coated. Place the tenderloin on top of the cabbage and pour any excess marinade back over the meat. Cover the dish with foil. You can cook this straight away and it will still taste great, or pop it in the fridge to marinate for an hour or two if you have time.
6. Place the covered dish in the oven and roast for 20-25 minutes depending on the thickness of the meat (5 minutes more if it’s straight from the fridge). You want it to still be a bit pink.
7. Allow to rest for 10 minutes then uncover, remove the pork fillet and cut into finger-width slices.
8. Give the cabbage a good mix to stir all the juices through and place the pork slices on top to serve.

A slowly simmered tagine is perfect for this time of year, hot, spicy and a little sweet. This version is a complete meal in itself, with plenty of protein from the meat, complex carbs from the chickpeas and a good hit of B vitamins and zinc.

Ingredients

• 2 tbsp olive oil
• 1 red onion, finely sliced
• 600g lean stewing beef, cubed
• ½ tsp black pepper
• 1 tsp ground cumin
• 1 tsp ground ginger
• 2 tsp paprika
• ½ tsp cayenne pepper
• 1 cinnamon stick
• 2 tbsp tomato purée
• 25g coriander, roughly chopped
• 1 x 400g tin chickpeas, drained and rinsed
• 75g dried apricots, cut in half

Method

1. Place the oil in a large, heavy saucepan or casserole on a low-medium heat.
2. Sauté the onion very gently for 5 minutes or so, until soft, then remove to a plate.
3. Add the beef to the pan and turn up the heat. Fry off on all sides to a golden brown; at this stage, drain off any excess oil.
4. Now add the spices and stir well. Add back in the softened onions with the tomato purée, half the coriander and 400ml water, and stir thoroughly. Bring up the heat to nearly boiling, then turn down very low, cover loosely with a lid or foil, and simmer for 1 hour and 30 minutes, stirring occasionally.
5. After this time the meat should be getting nice and tender. Taste and add salt as required.
6. Remove the cinnamon stick, add the chickpeas and apricots, and simmer for a further 30 minutes. Add more water if it’s looking too thick; you want a nice thick sauce remaining at the end.
7. Serve with the rest of the coriander sprinkled over the top.

Flavour: that’s what you are getting here, in spades. The herby, spicy puy lentils bubble away in the juices underneath as the bird roasts. Remove the chicken skin from your portion to minimise the calories and serve with a big bowl of steamed veg; savoy cabbage goes exceptionally well (100g cooked weight = 17 calories).

Ingredients

• 1 medium (1.5kg) chicken
• 1 tbsp olive oil, plus 1 tsp for rubbing the chicken
• 1 large onion, sliced
• 3 garlic cloves, finely chopped
• 200g dried puy lentils, rinsed
• 2 tbsp harissa paste
• 15g flat-leaf parsley, chopped
• 10g mint leaves, chopped, plus extra leaves to garnish
• 600ml chicken stock from a cube
• 1 lemon, halved

Method

1. Preheat the oven to 200C/180C fan/gas mark 6.
2. Rub the chicken over with 1 tsp olive oil and season the skin well with salt and pepper.
3. Heat an ovenproof casserole dish on the hob and add 1 tbsp olive oil. Place the onion in the dish and sauté gently for 10 minutes, until nicely softened. Add the garlic and sauté for a further 2-3 minutes.
4. Add the lentils, stir well, then add the harissa paste, herbs and stock. Stir everything thoroughly to combine and season really well with salt and pepper.
5. Place the lemon halves at either end of the casserole, place the seasoned chicken in the middle and put in the oven to roast for 1 hour and 20 minutes. About two thirds of the way through, check the lentils and add about 300ml water to the dish if still very hard.
6. After this time, take the chicken out and check it’s cooked by piercing the thigh with a sharp knife to ensure the juices are running clear. If not, return the chicken to the oven for a further 10-15 minutes.
7. When it is cooked, remove from the oven and lift the chicken out of the dish (tip any juices from the cavity into the lentils), placing it on a carving board to rest for about 10 minutes.
8. Remove the lemon halves and give the lentils a stir. Check the seasoning and add more salt or pepper if needed.
9. Place the lentils in a large serving bowl, then carve up the chicken and place on top with mint leaves to garnish.

The beauty of this recipe is that you can do all the prep in advance. Marinate the fish, make the flatbread dough, and stash them in the fridge until 15 minutes before you want to eat. I like to serve this with a dipping sauce of sriracha (or other hot sauce) mixed with Greek yogurt (1 teaspoon = approx 15 calories).

Ingredients

For the fish

• 1 tbsp vegetable oil
• 2 tsp ground cumin
• 1 tsp mild curry powder
• ½ tsp ground cinnamon
• ½ tsp ground turmeric
• 4 x 140g cod fillets

For the flatbreads

• 200g Greek yogurt
• 200g plain flour, plus extra for dusting
• 2 tsp baking powder

Method

1. Preheat the oven to 220C/200C fan/gas mark 7.
2. Put the oil in a baking dish, add the spices and some salt and pepper, and mix well. Place the fish in the baking dish and coat with the oil and spice mixture. Set aside to marinate while you make the flatbread dough.
3. In a large mixing bowl, combine the flatbread ingredients and ¼ tsp salt with a spoon and bring together into a ball with your hands. Flour a surface and knead the dough for 1-2 minutes, until well combined and a little stretchy. If the mixture feels too stiff to knead, add a few drops of water.
4. Divide the dough into 8 balls and roll each one out, on a floured surface, to roughly 3mm thick.
5. Now place the fish in the hot oven and bake for 10-12 minutes (until the fish is moist and flakes easily).
6. While the fish is cooking, place a large frying pan on a high heat. Doing two at a time if you have space in the pan, cook each flatbread for 1-2 minutes on each side, until they start to puff up and toast on the outside. Serve with the fish.

This may be a low-calorie recipe but your taste buds are in for a treat, and nutritionally it’s a winner too. Lots of protein and omega-3 from the salmon, and a whole host of vitamins, minerals and antioxidants from the broccoli, peas and lemon.

Ingredients

• 200g spaghetti
• 1 small head of broccoli, chopped into small florets
• 200g frozen peas
• 100g cream cheese
• Juice of 1 lemon
• 150g hot-smoked salmon, any skin removed, flaked
• 70g Parmesan, grated

Method

1. Heat a large saucepan of water. When boiling, add the spaghetti and cook according to the packet instructions.
2. Meanwhile, heat a smaller saucepan of water, and when boiling add the broccoli and peas. Cook for 3 minutes.
3. Drain (retaining a few tbsp of water in the pan) and place the vegetables in a bowl of cold water, which will help them retain their colour and crunch.
4. Using the same saucepan, add the cream cheese to the retained water and mix together while bringing to a simmer on a low heat.
5. Add back in the drained vegetables, plus the lemon juice, and season well with salt and pepper. Add in the flaked salmon and stir gently to combine.
6. Drain the spaghetti and place back in the empty saucepan. Add the sauce to the pan and stir through.
7. Divide between 4 bowls and sprinkle over the Parmesan.

Such is the regularity with which I make smoked-mackerel pâté, I call it SMP for ease. SMP is a versatile, nutritional workhorse that you can dollop on a salad, have as a healthy snack on a cracker or, in this case, pile on grainy toast with an egg and watercress.

Ingredients

For the pâté (makes 3 servings)

• 1 x 200g pack of smoked mackerel fillets, skin removed, flaked
• 3 tbsp Greek yogurt
• 3 spring onions, finely sliced
• Juice of ½ lemon

To serve

• 1 egg
• 1 slice of good-quality wholegrain bread
• A handful of watercress

Method

1. To make the pâté, place all the ingredients in a bowl with black pepper to taste and mash together thoroughly with a fork.
2. Now take a good non-stick frying pan (so no oil is needed) and fry the egg to your liking.
3. Toast the bread, top with approx 75g of the pâté, add the watercress and place the fried egg on top. Season with salt and pepper. Leftover pâté will keep in an airtight container in the fridge for a few days.

Rainbow trout is a fabulous, sustainable oily fish that’s also lower in calories than either mackerel or salmon. It’s a good source of vitamin D too, as are mushrooms, the only significant plant-based source of this essential micronutrient. This dish goes beautifully with some wild rice (50g cooked weight = 50 calories).

Ingredients

• 4 x 130g rainbow trout fillets
• 2 tbsp butter
• 300g button mushrooms, cleaned and sliced or, if small, left whole if you prefer
• 3 garlic cloves, finely grated
• 2 tbsp apple cider vinegar
• 200g Swiss chard, roughly chopped
• 20g flat-leaf parsley, roughly chopped
• 1 tbsp vegetable oil
• 1 lemon, cut into 4 wedges

Method

1. Pat dry the fish fillets with kitchen roll, season well on both sides with salt and pepper, and set aside.
2. Melt the butter in a large saucepan on a medium heat. Add the mushrooms, season well with salt and pepper and sauté, stirring occasionally, for 5 minutes, until nicely browned.
3. Now add the garlic and fry gently for a further minute, then add the vinegar and 4 tbsp water. Mix well, then add the chard and parsley, turn down the heat and pop on a lid. It will take about 10 minutes for the chard to wilt down; be sure to stir from time to time.
4. Meanwhile, put a large, non-stick frying pan on a medium heat, add the oil and swirl around to coat the base. Place the fish fillets in the pan, skin-side down, and leave to cook until the skin is crisp, around 10 minutes. Once the skin is done, flip over just for a minute to cook the other side.
5. Divide the mushroom and chard mixture between 4 plates and arrange a fillet of fish on top of each. Serve with a wedge of lemon to squeeze over.

A simple salmon supper is something we all need up our sleeve. Here, the fish is baked in parchment to keep it tender, and the tangy salsa brings the whole thing to life. Serve over egg noodles(50g cooked weight = 69 calories).

Ingredients

• 4 x 130g salmon fillets

For the salsa

• 1 kiwi fruit
• 1 small red onion
• 1 yellow pepper
• 1 tomato
• 1 garlic clove
• 30g coriander, finely chopped
• 1 tbsp extra-virgin olive oil
• Juice of 1 lime

Method

1. Preheat the oven to 220C/200C fan/gas mark 7. Place the salmon fillets in salted water (this prevents that white ooze when cooking). Meanwhile, for the salsa, peel and finely dice the kiwi and onion, and finely dice the pepper and tomato. Finely grate the garlic.
   
2. Now drain the salmon fillets, pat dry with kitchen roll and season with salt and pepper. Place on a large piece of baking parchment. Fold the ends together, tuck under to make a parcel, and place the parcel on a baking tray. Put in the oven and bake for 10 minutes.
3. Place the prepared kiwi, onion, pepper, tomato, garlic and coriander in a large bowl, add the olive oil, lime juice and a good pinch of salt and pepper, and mix well.
4. When the fish is done, it should be just cooked through and starting to flake. Place each fillet on a plate and serve with a good dollop of salsa over the top.

This is a mildly spiced, baked rice dish that is very family-friendly, not too hot but super tasty. You can make the dish up to the point where the stock is added, then cover it with a lid or some foil and pop it in the fridge until you’re ready to bake.

Ingredients

• 250g basmati rice
• 200g frozen peas
• 300g raw king prawns
• 2 tbsp vegetable oil
• 1 onion, sliced
• 3 garlic cloves, finely grated
• 3cm piece of ginger, peeled and finely grated
• 2 tsp mild curry powder
• 1 tsp garam masala
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1 small cinnamon stick
• 2 star anise
• 1 vegetable stock cube
• 1 tsp butter

Method

1. Preheat the oven to 200C/180C/gas mark 6. Rinse the rice, place in a bowl and cover with cold water. Put the frozen peas in a bowl of room-temperature water; if the prawns are frozen, do the same to defrost prior to cooking. Leave them all to soak.
2. Meanwhile, iIn a large ovenproof baking dish (preferably with a lid), add 1 tbsp of the oil, the onion and the garlic. Mix well and put in the hot oven for 5 minutes.
3. Take the dish out of the oven and add 1 tbsp of oil, plus the fresh ginger and all the ground spices. Mix well and return to the oven for 5 more minutes.
4. Take the dish out of the oven and add the drained peas and prawns (retain the prawn water to make up the vegetable stock), cinnamon stick and star anise. Give everything a good stir.
5. Drain the rice and spoon it over the other ingredients evenly. Make up the stock with the prawn water to 500ml, or use boiling water if you haven't soaked your prawns. Add the butter and salt and pepper, and give it all a good mix to melt the butter. Pour the stock carefully over the rice. Place a lid or foil over the dish and bake for 25 minutes.
6. Take out of the oven and give everything a gentle stir around. Taste the rice and if it is still too al dente, spread it back out and sprinkle over a few tbsp of water if needed, and cook for a further 5 minutes or so. Once the rice is fully cooked, give everything a stir to incorporate any juices still at the bottom of the dish. Remove the cinnamon stick and star anise before serving.

If you aren’t already a fan of the pre-cooked lentils and grains you can buy in pouches, then perhaps this recipe will convert you. They are a simple way to get lean plant protein and lots of fibre into your diet, and can be added to curries, stews, soups or, as in this case, salads.

Ingredients

• 2 tbsp Greek yogurt
• 50g soft goat’s cheese
• 1 small green chilli, deseeded and finely chopped
• ¼ tsp ground cardamom (or 2-3 pods, seeds removed and crushed)
• Juice of 1 lime
• 250g pack of pre-cooked puy lentils
• 10 cherry tomatoes, halved
• ½ small red onion, finely sliced
• 1 tsp extra-virgin olive oil
• A few mint leaves, chopped, to garnish

Method

1. Put the yogurt, goat’s cheese, chilli, cardamom, half the lime juice and a good pinch of salt and pepper in a blender, and whizz up to make a creamy dressing.
2. Place the lentils in a colander and rinse with boiling water to refresh, then place in a serving bowl and break up with a fork if they are a bit stuck together. Mix well with the dressing now, or serve on the side if you prefer.
3. In a separate bowl, toss the tomatoes and onion in the remaining lime juice and olive oil, then place on top of the dressed lentils. Add the chopped mint leaves to garnish.

Who doesn’t love a Greek salad? I certainly do, but at this time of year you need something a bit more robust, so this wintry version is made with roasted vegetables. It still has the classic herby, red wine vinegar dressing and hunks of salty feta on top. Serve with a wholemeal pita bread (1 pita = 145 calories).

Ingredients

• 1 sweet potato, peeled and cut into chunks
• 1 large beetroot, peeled and cut into chunks,
• 1 large onion, peeled and cut into chunks
• 1 tbsp extra-virgin olive oil
• 200g cherry tomatoes
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• 100g feta, broken into chunks

Method

1. Preheat the oven to 220C/200C fan/gas mark 7.
2. Place the chopped vegetables in a large glass baking dish, drizzle over the olive oil and season with salt and pepper. Toss to coat well and then bake for 20 minutes.
3. Take out of the oven, add the tomatoes and mix well. Place back in the oven for a further 10 minutes.
4. Remove from the oven, transfer everything to a serving bowl and allow to cool to room temperature.
5. Drizzle over the red wine vinegar and sprinkle over the oregano. Mix well, then dot with feta chunks on top.

Who says low-calorie food has to be boring? Serving halloumi as crunchy croutons, you get all the squeaky saltiness, but use less than you might normally, meaning fewer calories. The dressing has a distinctly Thai influence which brings a lovely hum of spicy heat from chilli and ginger. Irresistible.

Ingredients

For the salad

• 300g butternut squash, deseeded and cut into 3cm cubes
• 1 small red onion, cut into chunks
• 1 tbsp extra-virgin olive oil
• 100g halloumi, cut into 2cm cubes
• 130g baby spinach leaves

For the dressing

• 2 tbsp Thai sweet chilli sauce
• 1 garlic clove, finely grated
• 2cm piece of fresh ginger, peeled and finely grated
• 1 tsp fish sauce
• Juice of 1 lime

Method

1. Preheat the oven to 220C/200C fan/gas mark 7.
2. Place the butternut squash cubes and red onion in a baking tray, drizzle with the olive oil and season with salt and pepper. Roast for 30 minutes. When cooked, remove from the oven and allow to cool to room temperature.
3. Make the dressing by combining all the ingredients in a small airtight container and giving it a good shake.
4. Heat a good, non-stick frying pan, add the halloumi cubes and fry on a medium heat for about two minutes, tossing them around in the pan to get as many sides golden as possible. Remove from the pan and set aside.
5. To assemble the salad, place the spinach leaves in a large salad bowl, pour over the dressing and toss well to coat. Arrange the butternut squash and onion over the top and then sprinkle over the halloumi croutons.

I’m yet to meet anyone who doesn’t enjoy the zingy freshness of Vietnamese food, so I’m sure you are going to love this aromatic chicken salad. The recipe uses pre-cooked chicken, so allow extra time if you need to pan-fry some from raw.

Ingredients

For the salad

• 1 tsp sesame seeds, to garnish
• 75g green beans, trimmed and halved
• 1 red or yellow pepper, sliced
• 100g beansprouts
• ¼ cucumber, diced
• 200g pre-cooked chicken, without the skin, shredded
• 2 spring onions, sliced
• A small handful of mint leaves, chopped

For the dressing

• 1 tbsp fish sauce
• 1 tsp rice vinegar (or other white vinegar)
• 1 tbsp runny honey
• 1 small red chilli, deseeded and chopped
• 1 garlic clove, finely grated
• Juice of 1 lime
• 1 tsp sesame oil

Method

1. Heat a small frying pan and toast the sesame seeds for 1 minute until golden, then set aside in a small bowl.
2. Using the same pan, make the dressing. Add the fish sauce, vinegar, honey, chilli, garlic and lime juice to the pan and bring to a simmer. Stir for a further minute or so, then turn off the heat, stir in the sesame oil and set aside to cool.
3. Bring a small pan of water to the boil and blanch the green beans for 1 minute.
4. Drain and run under the cold tap to retain the nice green colour then transfer to a serving bowl. Add the pepper, beansprouts and cucumber, and toss together.
5. Top with the shredded chicken, spring onions and mint. Dress just before serving and top with toasted sesame seeds.

The main event here is iron, but this ‘supercharged’ salad also contains vitamins A, C, E and K, calcium, magnesium and zinc. It can be easy to miss out on key micronutrients when you are consuming fewer calories, so this salad is a fabulously gut-friendly way to make sure you are getting enough.

Ingredients

For the salad

• 2 tbsp pumpkin seeds
• 130g baby spinach leaves
• ½ x 400g tin chickpeas, drained and rinsed*
• 40g dried apricots, finely sliced
• 100g cherry tomatoes, quartered
• 40g kalamata olives, halved
• 40g feta

For the dressing

• 1 tbsp extra-virgin olive oil
• Juice and zest of ½ lemon
• 1 tsp honey
• 1 tsp dried thyme

Method

1. Place a small, non-stick frying pan on a medium heat and toast the pumpkin seeds for 2-3 minutes, tossing a few times in the pan.
2. Place all the dressing ingredients in a small, lidded container with some salt and pepper, and shake well to combine.
3. Place the spinach leaves in a large bowl, add the chickpeas, apricots, tomatoes and olives, and pour over the dressing. Toss well to coat everything thoroughly.
4. Now place in a large serving bowl, crumble over the feta and sprinkle over the toasted pumpkin seeds.

*To use the leftover ½ tin of chickpeas, mix 1 tsp curry powder with a little oil, salt and pepper, coat the chickpeas with the mixture and roast in a hot oven (200C/180C fan/gas mark 6) for 35 mins, stirring once halfway through. This makes two snack-size portions of 85 calories.

If you love the flavours of Mexico – avocado, tomato, chillies, lime – then this is a healthy, low-calorie assembly you can call on at any time of day. At just 312 calories, why not add a slice of crunchy wholegrain toast for extra texture (50g slice = 125 calories)?

Ingredients

• 4 eggs
• 1 large tomato, diced
• ½ avocado, sliced
• 2 tbsp jalapenos, from a jar
• 50g cheddar, grated
• Juice of 1 lime

Method

1. Heat a large, non-stick frying pan. In a bowl, whisk the eggs up with a fork. Pour into the pan and season well with salt and pepper. Gently fold the eggs over a few times until scrambled.
2. Divide the eggs between two bowls and arrange the other ingredients around the eggs, drizzling over the lime juice to finish.

This hearty soup is the definition of nutrient-dense, in other words providing maximum nutrition for the minimum amount of calories. Serve with a wholemeal pita bread (1 pita = 145 calories) for a truly satisfying supper.

Ingredients

• 1 tbsp olive oil
• 1 small red onion, finely diced
• 2 garlic cloves, finely grated
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground turmeric
• 1 x 400g tin chopped tomatoes
• 500ml vegetable stock from a cube
• 1 x 400g tin green lentils in water, drained
• 1 small carrot, peeled and grated
• A handful of watercress leaves, chopped
• Juice of ½ lemon

Method

1. Heat the oil in a large saucepan and gently fry the onion, garlic and spices on a low-medium heat for about 5 minutes; add a drop of water if they start to stick.
2. Add the tomatoes, stock, lentils and carrot to the pan. Bring to the boil then turn down the heat and simmer for 10 minutes, until everything has softened. Taste and season with salt and pepper accordingly.
3. Put the soup in a blender and pulse a few times, or use a stick blender. Aim for a fairly thick, coarse-textured soup.
4. Stir in the chopped watercress leaves and squeeze in the lemon juice. Heat back up to piping hot before serving.

Carrot and coriander is a classic soup combination, but the real genius here is the base of red lentils, which makes it more filling, and the addition of lemon zest and ginger which elevates the flavour to a whole new level. Serve with a couple of oatcakes (1 oatcake = 45 calories).

Ingredients

• 30g red split lentils
• ½ lemon, thin peelings of skin only
• 2cm piece of fresh ginger, peeled and cut into thin slices
• 300g carrots, peeled and chopped into chunks
• 50g onion, peeled and quartered
• 1 tbsp olive oil
• 500ml vegetable stock from a cube
• A small handful of coriander leaves
• 100ml semi-skimmed milk (whole is also fine)

Method

1. Put the lentils, lemon peelings and ginger in a food processor. You will need to pulse and then scrape down the sides a few times. Add the carrot and onion and pulse again until everything is coarsely chopped.
2. Heat the olive oil in a large saucepan on a low-medium heat and add the mixture to the pan.
3. Gently fry off the mixture for about 5 minutes, until beginning to soften, then add the stock. Bring to the boil then reduce the heat to simmer for 15 minutes. Take the pan off the heat and let cool for a few minutes.
4. Return the soup to the food processor, add the coriander and milk and blend on high until really smooth.
5. Taste and season with salt and pepper accordingly. Add a little water to loosen if too thick. Return to the pan to reheat before serving, being careful not to boil as this can cause the milk to split.

When minimising calories it’s important not to minimise flavour in the process. The best way to avoid this is by using plenty of spices, as showcased in this recipe. This soup provides a big bowl of goodness, bags of flavour, and is extremely filling to boot.

Ingredients

• 1 tbsp vegetable oil
• 1 small onion, diced
• 2 garlic cloves, finely grated
• 1 tsp mild curry powder
• 1 tsp ground turmeric
• ¼ tsp chilli powder
• 500ml vegetable stock from a cube
• 1 x 400g tin black beans, drained and rinsed
• 130g baby spinach leaves, roughly chopped
• 1 tbsp lime juice

Method

1. Heat the oil in a large saucepan and add the onion and garlic. Fry on a low-medium heat for 5 minutes or so until the onion softens, adding a little water if it’s getting too dry.
2. Now add the spices and mix well in the pan.
3. Add the stock and black beans and simmer gently for 30 minutes. Check from time to time and top up with a little water if it’s reducing down too quickly.
4. Take the pan off the heat and let cool for a few minutes.
5. Pour the soup into a blender or food processor (or you can use a stick blender) and pulse for a few seconds; you want the soup to be quite chunky.
6. Taste and season with salt and pepper accordingly.
7. Return the soup to the pan and reheat before adding the spinach and lime juice (and a little water if it’s too thick). Wait for the spinach to wilt down and it’s ready to serve.

Did you know 'chowder' is derived from the French word 'chaudière', or cauldron? You don’t have to make this in a cauldron by the way, it will still taste absolutely delicious. Serve with lemon wedges to squeeze over, which gives the soup a lovely fresh lift.

Ingredients

• 250ml semi-skimmed milk (whole is also fine)
• 100g salmon
• 50g raw tiger prawns, chopped in half lengthways
• 1 tbsp olive oil
• 50g onions, finely chopped
• 50g leeks, finely sliced
• 1 tsp plain flour
• 100g potatoes, peeled and cut into 1cm dice
• 25g red lentils
• 500ml fish or vegetable stock from a cube
• 1 tsp Dijon mustard
• A small handful of flat-leaf parsley, chopped

Method

1. Heat the milk gently in a small saucepan, place the fish and prawns into the hot milk and poach for 5 minutes, being careful not to let it boil.
2. Remove the fish and prawns, place on a plate to cool and retain the milk for later.
3. Place a medium saucepan on a low-medium heat and add the oil, onion and leek. Sauté for 3-4 minutes then add the flour, potato and lentils, and mix well.
4. Add the stock and mustard. Stir to combine and simmer gently for 15 minutes.
5. Add the milk the fish was cooked in and heat through, being careful not to boil in case the milk splits.
6. Taste and season with salt and pepper accordingly.
7. Remove the salmon skin and flake the flesh, then add it to the soup along with the prawns and sprinkle over the parsley.

The key to a really delicious soup? Cheese. But of course cheese is very calorific, so here I use just enough to enrich the flavour and enhance the texture. The soup is blended to a very smooth consistency, reminiscent of a French potage aux légumes. Partner it up with a slice of good-quality sourdough bread (50g slice = 140 calories).

Ingredients

• 1 onion, peeled and quartered
• 1 leek, remove the top and tail
• 1 carrot, peeled and roughly chopped
• 1 tbsp olive oil
• 300g mixed broccoli and cauliflower florets
• 40g red lentils
• 1 medium-sized potato, washed but skin left on
• 1 litre vegetable stock from 2 cubes
• 130g baby spinach leaves
• 75g cheddar, grated

Method

1. Place the onion, leek and carrot in a food processor and chop up relatively small.
2. Put the oil in a large saucepan on a medium heat and add the chopped vegetables. Mix well to begin to soften.
3. Now chop up the broccoli and cauliflower in the food processor until they look a bit like rice, then add to the pan along with the red lentils and mix well. Chop up the potato in the food processor and add to the pan with the stock.
4. Turn up the heat to bring the soup to a boil then reduce it and simmer for 15 minutes. Add the spinach leaves and simmer for a further 5 minutes.
5. Now blend the soup until smooth in a food processor (you may have to do this in 2 batches) or use a stick blender. Taste and season with salt and pepper accordingly.
6. Return to the pan to reheat and add the grated cheese, to serve.

This gorgeous chicken soup is a riff on a Peruvian recipe called aguadito de pollo, but I’ve taken a quick detour via Mexico with the addition of kidney beans. If you are in need of some filling, sustaining protein this is the healthy (and low-calorie) way to go. Pair with a slice of wholegrain bread (50g slice = 125 calories).

Ingredients

• 1 small onion, peeled and roughly chopped
• 1 garlic clove, peeled and roughly chopped
• 1 large green chilli, deseeded and roughly chopped
• 30g coriander, leaves and stalks, roughly chopped
• Juice of 1 lime
• 1 tbsp extra-virgin olive oil
• 40g quinoa, rinsed
• 500ml chicken stock from a cube
• 150g pre-cooked chicken breast, shredded
• 1 x small (130g drained weight) tin red kidney beans, drained and rinsed

Method

1. Place the onion, garlic, chilli, coriander and lime juice in a food processor and blitz to a salsa-like consistency.
2. Place a large saucepan on a medium heat and add the oil. Add the contents of the food processor to the pan and gently sauté for about 2 minutes.
3. Add the quinoa and stock, bring to a near boil, then turn down the heat and simmer for 15 minutes.
4. Now add the shredded chicken and beans, mix well, taste and season with salt and pepper accordingly. Simmer for a further 5 minutes or so and serve.