ALL NEW

5:2
COMPLETE
meal planner
108 TASTY, FILLING, FAST DAY MEALS

EAT MORE
CALORIES
MORE MEAL
OPTIONS
EASIER
THAN EVER
£6.99

0 1
–8MAR18
28DEC17
R10

5 010791 432015

From the makers of

Plus! Snacks ✱ Juices ✱ Sweet Treats and more!
 Fashion 4Beauty
Diets 4News 4Food

IT’S FOR
EveryTuesday in WOMEN
NOT
Woman magazine GIRLS

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5:2
WELCOME TO YOUR
NEW LOOK 5:2
DIET GUIDE!
DIET MEAL
PLANNER
4 HOW TO DO 5:2
Get started on the plan
9 150 CALS AND UNDER
From a kefir fruit & bran bowl to
a chipotle spiced pumpkin soup,

W
hether you’re a enjoy good food for minimal cals
5:2 fan or giving 21 200 CALS AND UNDER
Intermittent You won’t feel deprived with
Fasting a go PLEASE
vanilla porridge, Thai beef salad, NOTE: CAL
O
for the first
seafood ratatouille and more COUNTS A RIE
time, it’s never been easier to lose RE ALL
PER SERVIN
weight this way! 33 250 CALS AND UNDER REFER TO G.
E
Using the latest research on Fancy Indian tandoori prawns, RECIPE FO ACH
R THE
fasting diets we’ve made it easier creamy mustard pork or veggie SPECIFIC N
UM
baked eggs? We thought so! OF SERVIN BER
to eat more calories than before, GS
on your twice-weekly fast days, 47 300 CALS AND UNDER
but still lose weight! We’ve also Up the cals for easy eggs with
added a wider range of more bubble & squeak, chicken satay
flexible recipes so you choose rice bowl and speedy veggie ramen
how many calories you eat at 59 350 CALS AND UNDER
each meal. So whether you prefer Push the boat out with indulgent
grazing on small 150-cal dishes
brie and rocket toasties, chorizo
all day long, or saving yourself
and bean salad and beef stifado
for a super-filling supper, there’s
something for everyone. 71 SMOOTHIES
We’ve even got juices, super low- For a super-nutritious addition
cal desserts and some suggestions to any fast day, whip up one
of on the go food for when you’ve of our smoothie recipes
not time to cook. Fasting days have 77 DESSERTS
never been so easy – or tasty! Low-calorie puds to please your
GOOD LUCK sweet tooth – think summer

WITH THE DIET!

berry pudding, lemony Eton
mess, and a Smartie sandwich
82 IDEAS FOR ON THE GO
Out and about or in a hurry?
Here’s our 5:2 friendly round-up
84 LITTLE EXTRAS
Need to make up your calorie
allowance? Try these snacks
86 CALORIE COUNTER
Adapt or add to our recipes with
this helpful list of the calorie
content of the most common foods

500 Calorie Meal Planner, Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9AP. All prices are correct at time of going to press. Time Inc. (UK) Ltd regrets that it cannot be
liable for the safe custody or return of any unsolicited material, nor can we answer any letters or return submitted material unless accompanied by an SAE. This periodical
shall not, without the written consent of the publishers first given, be lent, resold, hired out or otherwise disposed of by way of trade at more than the recommended selling
price shown on the front cover, and it shall not be lent, resold or hired out or otherwise disposed of in a mutilated condition or in any other unauthorised
cover by way of trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever. © Time Inc. (UK) Ltd, 2017. Published
by Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9AP. Printed by Wyndeham Bicester. Repro by Rhapsody.

500 CALORIE DIET MEAL PLANNER 3

 HOW
TO DO
5:2
The latest research into fasting diets means it’s
even easier to lose weight this way.
Here’s how it works…
Known for its celebrity followers and feeling hungrier more often. Others
the impressive results it can achieve, can’t get through the day without a
5:2 is one of the most popular and filling breakfast. Or if hunger pangs
effective fasting diets around. Get are an issue when you only eat two
started now and you will soon see meals a day, you can eat a series of
and feel the results. smaller lower calorie meals.
You won’t find an easier plan to
follow. Cut your calorie intake on two 3. SWEET TREATS ARE
days and eat normally for the other ALLOWED!
five days. Simple! Plus 5:2 is now more Turn to p77 for some of our favourite
flexible than ever. super low-calorie desserts.

THE NEW RULES 4. OR TRY A JUICE DAY

1. YOU CAN EAT MORE Turn to p71 for a selection of healthy
You can now eat up to 800 calories juices and smoothies. These are great
a day on fast days (up from 500 for meal replacements for busy days and
women and 600 for men). The diet’s a great way to get plenty of nutrients
originator, Dr Michael Mosley, says you when fasting. Or switch one meal a
can still achieve the weight loss and day for an energy-boosting smoothie.
health benefits associated with the
plan with a more sustainable calorie
intake. This meal planner features
meals from 150 cals to 350 cals, plus
some great healthy snacking options
to help you decide how best to use
your calorie allowance .

2. YOU CAN EAT AS OFTEN

AS YOU LIKE
MAIN PHOTO: GETTY

Our recipes give you the flexibility to

decide how many meals a day you
would prefer – some feel that eating
breakfast on a fast day results in them

4 500 CALORIE DIET MEAL PLANNER

 HOW MUCH WEIGHT
WILL I LOSE?
✱ You can expect to lose around
1lb a week (possibly a little more
for men), but you could also see
an improvement in your blood
pressure and cholesterol levels,
too. Other studies have shown
that it can help with diabetes
and even dementia.

HOW LONG DO YOU

FOLLOW THE DIET?
✱ For as long as it takes to
achieve your desired weight.
Once you have reached your goal
TIP
Soups are a fant
you can fast for one day a week
astic and maintain your weight. You’ll
low-cal yet fillin also continue to feel the other
g
lunch or dinner health benefits that come from
option.
We've got plen
ty to intermittent fasting.
choose from!

There’s more to
fasting than 5:2
Don’t fancy 5:2? These
other intermittent fasting
diets also work well with
the recipes in the planner.
ALTERNATE-DAY
FASTING
Similar to 5:2 but with
more fasting days. You
alternate between normal
calorie days and restricted
days. It can be tougher to
stick to but the results will
soon be visible.
16/8
You have a fasting window
of 14-16 hours and an eating
window of eight to 10 hours.
During your eating window
you can fit in two, three or
more meals and snacks.
Eat your recommended
calorie intake of around
2,000 calories and look at
our higher cal recipes for
inspiration. The most
important thing is not to
break your fasting hours.

500 CALORIE DIET MEAL PLANNER 5

 SOME EXAMPLES
of 5:2 days
WHAT TO EAT ON YOUR
NORMAL DAYS:
✱ For the five days you are not
fasting you can eat as normal. We
recommend consuming around
2,000 calories a day but there is no
need to worry if you have a blowout
dinner or a couple of drinks. When
choosing your meals, it is important
to ensure they are balanced and that
The choice is yours with our super flexible plan.
you are getting all the necessary But here’s some inspiration…
vitamins and nutrients.
✱ If you’re on medication, or have any
ongoing medical condition, consult TWOMEALS THREEMEALS
your GP before starting this diet plan.
✱ For many people, the 5:2 fast is one BRUNCH
of the easiest to follow because it Savoury pancake stack: 245
only involves dieting for two days.
You get to enjoy the foods you want, DINNER
within reason, for the rest of the Thai prawn curry and noodles:
week and don’t have to worry about 350
the occasional treat. An additional
benefit of the fast days is that your
overall appetite will decrease as your

484
body adapts to functioning on the
low-calorie days.
✱ On non-fast days it is still best to
avoid unhealthy, processed junk CALORIES
foods and you should concentrate
on getting all the vitamins and
minerals that you need. So opt for
low-fat proteins like lean meat,
poultry, eggs, beans and fish.
✱ Choose wholemeal pasta, bread
and rice over the white alternatives.

595
The wholegrain products are more
nutritious and higher in fibre.
✱ Fill up on veg. Pack your dinner
plate full of vegetables because they
CALORIES
are low in calories and, depending on
the vegetables you choose, are
practically fat-free. Plus, you’ll be
getting plenty of those essential
vitamins and minerals.
✱ Reach for fruit when you feel the BREAKFAST
need for something sweet. Kefir fruit & bran bowl: 96
✱ Drink plenty of water. Staying
hydrated is one of the most LUNCH
important rules of losing weight; it Smoky beans with cherry
will stop you from mistaking thirst for tomatoes & spinach: 140
hunger. Water is the most hydrating
DINNER
MAIN PHOTO: GETTY

drink you can have, but tea and

coffee are fine too. Avoid fruit juice Greek lamb souvlaki with salad:
unless it’s diluted because it can be 248
very high in fruit sugars.

6 500 CALORIE DIET MEAL PLANNER

 TIP
Don't mistake th
irst
for hunger. You
need
around 2 litres
(8 glasses) a da
y to
be fully hydrated
.

THREE MEALS PLUS DESSERT

BREAKFAST
Potato drop scones
with poached eggs:
145

LUNCH
Miso vegetable soup:
72

DINNER
Chicken in garlic and
sherry sauce: 342

DESSERT/
SMOOTHIE
Cherry & chocolate
black forest pots: 130
689
CALORIES
OR Tropical zing: 145

500 CALORIE DIET MEAL PLANNER 7

Healthy starts here…

ON
The health & fitness
magazine that works SALE
for YOUR life NOW
150
CALORIES
& UNDER
From filling brekkies
to on-the-go
grazing…
KEFIR FRUIT
& BRAN BOWL
SERVES 1, READY IN 5 MINS
✱ 50g hulled strawberries, sliced
✱ 30g peeled kiwi, sliced
✱ 75g kefir (1.5% fat, such as Lowicz
Kefir Yoghurt Drink from Tesco)
✱ 20g pomegranate seeds serving dish.
✱ 5g All-Bran) 2 Spoon over the kefir, covering the
METHOD fruit, and then scatter with the
1 Arrange the prepared strawberries pomegranate seeds and All-Bran flakes.
96
and sliced kiwi in the base of a small Serve immediately.
CALORIES
 150
Fresh herb CALORIES
& UNDER

omelette with
spinach
SERVES 1, READY IN 5 MINS
✱ 1 medium egg
✱ 1tbsp chopped fresh herbs, such as
parsley, dill and chervil
✱ Salt and pepper
✱ Frylight Olive Oil spray
✱ 15g baby spinach leaves, to serve
METHOD
1 Whisk the egg with the chopped herbs
and a pinch of salt and pepper.
2 Spray a small non-stick frying pan with
2-3 squirts of oil and place over a
medium-high heat. Pour the egg mixture
into the pan, swirling gently with a fork or
wooden spoon. Cook for 1-2 mins, until
the egg is just set, and then slide on to
a warmed plate. Serve immediately with a
handful of baby spinach.
92
CALORIES

Smoked
96
CALORIES salmon &
cream
cheese
crispbread
SERVES 1, READY IN 5 MINS
✱ 5g Philadelphia Lightest
✱ 1 crispbread, such as Ryvita
✱ 2-3 thin cucumber ribbons
✱ 1 smoked salmon sandwich slice
or 25g smoked salmon pieces
✱ Black pepper
✱ Fresh chives or dill, to garnish
✱ Wedge of lemon, to serve
METHOD
1 Spread the cream cheese over
the crispbread, then top with the
cucumber ribbons and smoked
salmon. Sprinkle with a pinch of
black pepper followed by the
chopped chives or dill. Serve
immediately with the lemon
wedge to add a zing.

500 CALORIE DIET MEAL PLANNER 11

 145
CALORIES

Potato drop scones with poached eggs

SERVES 1 (WITH 5 LEFTOVER
SCONES TO FREEZE). READY
IN 40 MINS
✱ 250g peeled potatoes, cut into chunks
✱ 2 medium eggs
✱ 1tsp baking powder
✱ 1/2tsp dried thyme
✱ Salt and pepper
✱ Frylight Olive Oil spray
✱ Small handful rocket leaves
METHOD
1 Cook the potatoes in a pan of lightly
salted, boiling water for 15-18 mins or
until tender. Drain well, then return to
the pan over a low heat for 1 min to
remove excess moisture. Mash well
and set aside to cool slightly.
2 Stir 1 lightly beaten egg into the mash
with the baking powder and thyme, then
season to taste. Spray a large non-stick
frying pan with oil and drop 6 heaped
spoonfuls of the mixture into the pan
over a medium-high heat for 2-4 mins
each side, flattening slightly with a
spatula, cooking until golden.
3 Poach the remaining egg in a pan of
simmering water for 2-3 mins or until
set to your liking. Remove and drain on
kitchen paper. Serve on top of a warm
drop scone with a handful of rocket.

12 500 CALORIE DIET MEAL PLANNER

3 TASTY TOAST
TOPPERS
Low-cal lunch made extra easy
Tasty Turkish
150
CALORIES
& UNDER

MAKES 1 TOAST. READY IN 5 ✱ 1tsp cress

MINS (NOTE: YOU CAN HAVE
2 OF THESE FOR LUNCH)
✱ 1 small garlic clove
✱ 1 heaped tsp 0% fat natural
yogurt
✱ Pinch smoked paprika
✱ Pinch ground cumin
✱ 20g roasted red pepper, sliced
✱ 2tsp (10g) chickpeas
✱ 1 lemon wedge
METHOD
Rub the garlic clove all over the
toast. Spread the natural yogurt
on top, sprinkle with the paprika
70
CALORIES
and cumin, and season. Top
with the roasted red pepper,
chickpeas and cress. Serve
with a squeeze of lemon juice.

Asian fusion
MAKES 1 TOAST. READY IN 10 add to the veg. Stir and
MINS leave to soak. Serve the
✱ Few squirts of Frylight spray oil aubergine on the toast,
✱ 50g aubergine, cut into chunks topped with the onion
✱ 1/2tsp brown miso paste and cucumber. Squeeze
✱ 1/2tsp rice wine vinegar over the lime wedge and
✱ 1/2 spring onion, sliced sprinkle on the seeds.
✱ 1 slice (8g) cucumber, cut
into thin strips
✱ 1 lime wedge
✱ 1/2tsp toasted sesame seeds
METHOD
Spray a non-stick frying
pan with Frylight and
cook the aubergine for
5 mins until tender.
100CALORIES

Take the pan off

heat, mix the miso
paste with a little
water and the
The Italian job
vinegar, then and MAKES 1 TOAST. READY IN 5 MINS
✱ 2tsp green tapenade
✱ 5 cooked green beans (20g), topped
✱ 2 cherry tomatoes, quartered
✱ Few basil leaves, torn
✱ 1/2tsp lemon zest and a squeeze of juice
METHOD

Note – All recipes use 1

slice Kingsmill No
Crusts (45 calories)
98
CALORIES
Spread the tapenade on the toast, top with
the beans, tomatoes and basil, and finally
season with the lemon zest, the squeeze
of lemon juice, salt and black pepper.
MISO VEGETABLE SOUP
SERVES 2. READY IN 15 MINS
✱ 2 x 10g sachets miso soup
paste (we like Clearspring)
✱ 2tsp rice wine
✱ 2tbsp tamari (fermented
soy sauce)
✱ Good squeeze of lime juice
✱ 2cm root ginger, grated
✱ 1 carrot, cut into matchsticks
✱ 100g kale
✱ 100g shiitake mushrooms,
sliced
✱ 100g bean sprouts
METHOD
1 Pour 1ltr of boiling water
into a large saucepan and stir
in the miso paste, rice wine,
tamari, lime juice and ginger.
stir to combine.
2 Add the carrot and cook
for 2 mins.
3 Tip in the kale, mushrooms
and bean sprouts and cook
for 1 min more.

72 CALORIES
 150
Spicy spinach CALORIES
& UNDER

& tomato dhal

SERVES 8. READY IN 25 MINS
✱ 300g lentils
✱ 900ml hot vegetable stock
✱ 1tbsp oil
✱ 1 onion, sliced
✱ 2 garlic cloves, chopped
✱ 1-2 red chillies, chopped
✱ 1/2 tbsp garam masala
✱ 2 large tomatoes, chopped
✱ 100g (31/2 oz) baby spinach
METHOD
1 Add the lentils to a large pan together with
the stock. Bring to the boil. Simmer for 10-12
mins, stirring occasionally.
2 Heat the oil in a pan, add the onion and fry
for 5 mins until soft. Add the garlic, chillies
150
CALORIES

and garam masala. Fry for 1-2 mins.

3 Stir the onion mixture into the lentils with
the tomatoes and baby spinach, and warm
until spinach has wilted slightly.

Umami
140
CALORIES mushrooms
SERVES 1. READY IN 25 MINS
✱ 2 Portobello or large field mushrooms
✱ Frylight Butter Flavour cooking spray
✱ 1tsp Worcestershire sauce
✱ Pinch thyme leaves or dried thyme
✱ 1 slice wholemeal bread
✱ 1tsp low-fat spread
METHOD
1 Preheat the oven to 180°C, Gas 4.
Place the mushrooms stem-side up
on a large piece of foil. Spray with 2-3
squirts of butter spray and season with
salt. Drizzle over the Worcestershire
sauce and add a pinch of thyme leaves,
then scrunch up the sides of the foil
to create a parcel.
2 Place the foil parcel on a small baking
tray and bake in the oven for about
20 mins, until the mushrooms are
tender and juicy.
3 Meanwhile, lightly toast the bread,
spread with low-fat spread and arrange
on a plate. Remove the mushrooms from
their parcel and arrange on the toast,
with any juices. Serve immediately.

500 CALORIE DIET MEAL PLANNER 15

4
Tex-Mex
FAST-DAY LUNCH
BOXES
veggie box 150
Want to graze on a low-cal lunch
on the go? Try going bento-style

CALORIES
SERVES 1. READY IN 10MINS
✱ 1 spring onion
✱ 75g seeded red pepper
✱ 100g black beans, rinsed and drained
✱ 30g naturally sweet sweetcorn, drained
✱ 10g jalapeño slices in brine, drained
✱ 5g coriander leaves
✱ 1⁄2 lime
METHOD
1 Thinly slice the spring onion and dice
the red pepper.
2 Either combine the ingredients and tip
into a well-sealed Tupperware box with
the lime or, alternatively, arrange the
ingredients separately in a bento box as
desired. Refrigerate until needed.

Crayfish &
134
CALORIES
papaya with
sweet chilli
dressing
SERVES 1. READY IN 10MINS
✱ 50g cucumber
✱ 1 spring onion
✱ 4 cherry tomatoes
✱ 100g papaya flesh
✱ 1tbsp sweet chilli dressing
✱ 50g cooked crayfish tails
✱ 25g beansprouts
METHOD
1 Deseed the cucumber and cut into ribbons, using
either a spiralizer or vegetable peeler. Thinly slice
the spring onion and halve the cherry tomatoes.
Slice or dice the papaya flesh into bite-sized pieces.
Pour the dressing into a small plastic pot with a lid.
2 Arrange all the ingredients in a bento or
Tupperware box with the pot of dressing.
Refrigerate until needed.

16 500 CALORIE DIET MEAL PLANNER

 150
Pulled ham hock, CALORIES

celeriac remoulade 144

CALORIES
& UNDER

& cornichon bento

SERVES 1. READY IN 15 MINS
✱ 1 small egg (only using half)
✱ ¼tsp wholegrain mustard
✱ 1tbsp fat-free crème fraîche
✱ 1tbsp low-cal mayonnaise
✱ 1tsp lemon juice
✱ 100g peeled celeriac
✱ 40g pulled ham hock
✱ 20g drained mini cornichons in brine
✱ ½tsp drained capers in brine
✱ 3 radishes, sliced
✱ 1tsp chopped chives
METHOD
1 Bring a small pan of water to the boil and cook the egg
gently for 7 minutes. Remove and cool under cold water.
2 In a bowl, combine the mustard with the crème fraiche,
mayonnaise, lemon juice, a pinch of salt and pepper and mix
well. Cut the celeriac into matchsticks or grate coarsely. Add
to the sauce and mix well to coat. Spoon into a bento box.
3 Peel the egg and cut in half. Wrap one half in cling film and
refrigerate for another meal. Add the remaining half to the
bento box with the pulled ham hock, mini cornichons,
capers, radishes and chives.

Chicken, feta &

toasted seed salad
SERVES 1. READY IN 15 MINS
✱ 50g mangetout
✱ 65g trimmed chicken mini fillets
✱ 1 Little Gem lettuce, cut into quarters
✱ 15g light feta-style cheese
✱ 1 scant teaspoon (3g) toasted seed mix
✱ 1 lemon wedge
METHOD
1 Bring a small pan of water to the boil, then add the
mangetout and return to the boil. After about 30 seconds,
remove the mangetout with a slotted spoon and plunge
immediately into a bowl of very cold water.
2 Reduce the heat slightly so the water is simmering
gently. Add the chicken mini fillets and poach for 3-4 mins
until cooked through but still tender. Remove the fillets
from the water and set aside to cool.

144CALORIES
3 Drain the mangetout and pat dry with kitchen paper.
Shred the poached chicken. Arrange all the salad
ingredients in a bento or Tupperware box with the lemon
wedge. Cover and refrigerate until needed.

500 CALORIE DIET MEAL PLANNER 17


CHIPOTLESPICED
PUMPKIN SOUP
SERVES 2, READY IN 45 MINS
✱ 2tsp olive oil
✱ 1 carrot, peeled and diced
✱ 1 celery stick, chopped
✱ 1 garlic clove, peeled and chopped
✱ 100g trimmed leek
✱ 350g peeled and deseeded
pumpkin, diced
✱ Pinch of ground cinnamon
✱ Pinch of smoked paprika
✱ 2tsp chipotle paste
✱ 350ml vegetable stock
✱ 1 tomato
✱ 30g jalapeño pepper
✱ 10g coriander, roughly chopped
✱ 1tsp lime juice
METHOD
1 Heat the olive oil in a medium
saucepan and cook the carrot, celery,
garlic and leek over a medium-low heat
for 10 mins, until softened but not
coloured. Add the pumpkin with the
cinnamon, paprika and chipotle paste
and stir over the heat for 1 min to cook
115 CALORIES
the spices. Add the stock and bring to
the boil. Simmer gently for 15-20 mins,
until the pumpkin is tender.
2 Meanwhile, deseed the tomato and
dice. Finely chop the pepper and
combine in a small bowl with the
tomato, coriander, lime juice and a pinch
of salt and pepper. Set aside.
3 Use a stick blender to blend the soup
until smooth, adding extra water if
needed, then ladle into bowls. Serve
topped with the jalapeño salsa.
 150
Smoky beans CALORIES
& UNDER

with cherry
tomatoes &
spinach
SERVES 1, READY IN 10 MINS
✱ 150g low-sugar baked beans
✱ Pinch chipotle chilli powder
✱ 2 handfuls baby spinach
✱ 9 cherry tomatoes
✱ 1 spring onion, finely chopped
✱ Handful fresh coriander,
roughly chopped
METHOD
1 Put the beans, chipotle chilli powder
and spinach in a small pan, stir and
gently heat.
2 Remove the beans from the heat, stir
in the cherry tomatoes, onion and
coriander, and serve.
140
CALORIES

Mediterranean
104
CALORIES
grilled vegetables
SERVES 8, READY IN 10 MINS
✱ 2-3 red peppers, deseeded and quartered
✱ Sunfower oil, for griddling
✱ 400g baby courgettes, halved
✱ 400g baby aubergines, sliced lengthways
✱ 300g miniature fennel, sliced
✱ 200g asparagus spears
✱ Basil leaves, to garnish
FOR THE DRESSING:
✱ 6tbsp balsamic vinegar
✱ 3tbsp virgin olive oil
✱ 1tbsp runny honey
METHOD
1 Place the peppers on a baking tray, skin side up. Put under a hot
grill until skins char. Remove them from the heat and place in a
freezer bag. Twist bag closed and leave them to cool.
2 Oil a ridged griddle pan and heat it, add the courgettes in a
single layer, cook for 2-3 mins, then turn and cook for a further 1-2
mins. Cook the aubergine slices, fennel and asparagus in the same
way, brushing the pan with oil before each new batch of veg.
3 Remove the skins from the cooled red peppers and roughly slice
them. Transfer all the vegetables to a serving dish.
4 For the dressing, mix the vinegar, oil, honey and a pinch of salt,
and drizzle over the vegetables. Serve them either hot or still
slightly warm, with some basil leaves scattered over the top.

500 CALORIE DIET MEAL PLANNER 19

150
CALORIES
& UNDER

4 QUICK YOGURT
IDEAS Take 100g low-fat natural yogurt
and make these tasty combos…

Totally tropical
SERVES 1. READY IN
5 MINS
✱ 25g prepared mango,
cut into small chunks
✱ Juice and seeds of
1 passion fruit
✱ 40g fresh pineapple,
cut into chunks
✱ Few fresh mint leaves
✱ Zest of 1 lime (optional),
to serve
METHOD
Place the yogurt in a small
bowl and top with the mango,
passion fruit, pineapple, mint
and lime zest, if using.

Spiced
apple &
blueberry
SERVES 1. READY IN
5 MINS
✱ 1/2 small apple,
grated (40g)
✱ 1 heaped tbsp
blueberries (10g)
✱ 1/2tsp vanilla extract
✱ Pinch turmeric
✱ Pinch mixed spice

100
✱ 1/2tsp desiccated coconut
METHOD
Put the yogurt in a small
bowl and stir in most of
the apple and blueberries,
the vanilla extract and
CALORIES EACH
spices. Top with remaining
apple, blueberries and the

Oaty crunch coconut to serve.

SERVES 1. READY IN 5 MINS

✱ 1tsp rolled oats
✱ 1tsp raisins
✱ Good pinch cinnamon
✱ 1/2tsp maple syrup
METHOD
Toast oats and raisins in a dry frying pan.
Put the yogurt in a small bowl or glass
jar and sprinkle with the cinnamon.
Scatter over the oats and raisins, then
drizzle with the maple syrup.
Red berry fool
SERVES 1. METHOD
READY IN 5 MINS Put fruits in a bowl with orange zest
✱ 20g frozen summer fruits and juice, cover with clingfilm and
✱ Zest of 1/4 orange and 1tsp juice microwave for 30 secs. Stir and heat
✱ 1/2tsp runny honey for 30 secs. Put in a blender, add honey
✱ Few leaves fresh basil and 5g fresh whiz, tip into a bowl and swirl with
berries, to serve yogurt. Top with basil and berries.
200
CALORIES
& UNDER
Light lunches and low
cal ways to keep
hunger at bay
VANILLA PORRIDGE
SERVES 1, READY IN 5 MINS
✱ 20g gluten-free jumbo oats
✱ 100ml almond milk
✱ A pinch each cinnamon,
ginger and turmeric
✱ 1tsp vanilla essence
✱ 1tsp maple syrup or honey
✱ 1 apple
✱ 1tsp raisins
✱ 1tsp coconut yogurt
METHOD
1 Put the jumbo oats into a large
microwave-safe bowl with the almond
milk and spices. Stir in the vanilla
195
essence and maple syrup or honey.
Microwave for 2 mins.
2 Use a julienne peeler or coarsely grate
the apple. Serve on top of the porridge
with the raisins and yogurt.
CALORIES

Brunch toastie
SERVES 4, READY
IN 20 MINS
✱ 125g half-fat mozzarella,
quartered
✱ 1tbsp thyme leaves, chopped
✱ 8 slices Parma ham
✱ 2tbsp sunflower oil
✱ 350g asparagus, trimmed
✱ 4 small bunches cherry
tomatoes on the vine
✱ 4 thick slices wholemeal bread
✱ 1 garlic clove, halved
✱ Balsamic vinegar, to drizzle
METHOD
1 Pat the mozzarella quarters dry
on kitchen paper. Sprinkle the
thyme on a plate and season.
Roll the mozzarella lightly in the
200CALORIES
200
CALORIES
thyme, then wrap a piece of
ham around each portion to
form a parcel.
200
CALORIES
& UNDER
2 Heat 1tbsp oil in a frying pan,
add the parcels and cook for
2 mins on each side.
3 Toss the asparagus in the
remaining oil and season well.
Heat a grill pan to hot and cook
the asparagus for 5 mins, turning
until charred, adding the
tomatoes after a few mins.
4 Grill the bread until golden,
then rub each slice with garlic.
Top with the asparagus,
tomatoes and mozzarella
parcels, then drizzle with
a little balsamic vinegar.
Green tea
smoothie
bowl
SERVES 1, READY IN 5 MINS
✱ 4tbsp natural low-fat yogurt
✱ 2 handfuls baby spinach
✱ 1 large pear
✱ 8cm piece of cucumber
✱ Squeeze of lime juice
✱ 200ml strong green tea (cold)
✱ 30g berries
✱ 2tsp mixed seeds
METHOD
1 Blitz the natural yogurt, baby spinach,
pear, cucumber, a good squeeze of lime
juice and very strong cold green tea
until smooth.
2 Top with a small handful of berries
and a sprinkle of mixed seeds.
500 CALORIE DIET MEAL PLANNER 23
Thai beef salad
SERVES 4 READY IN 15 MINS
✱ Finely grated zest and juice
of 2 limes, plus extra lime
halves, to serve
✱ 1tbsp reduced-salt soy sauce
✱ 2 x 200g sirloin or rump
steaks, trimmed of fat
✱ 2tbsp sweet chilli sauce
✱ 2cm piece fresh root ginger,
peeled and grated
✱ 1tsp light muscovado sugar
✱ 1 head bok choy, leaves
separated and large
stems sliced
✱ Handful of fresh mint leaves
✱ Handful of bean sprouts
✱ 6 baby plum tomatoes,
halved
✱ ½ red chilli, sliced
METHOD
1. Mix together the zest and
juice of 1 lime with the soy
sauce. Season with freshly
ground black pepper and then
add the steaks and turn to coat.
Set aside.
170CALORIES
2. For the dressing, mix
together the remaining lime
zest and juice, sweet chilli
sauce, ginger and sugar.
3. Heat a griddle pan or large
frying pan until hot. Add both
the steaks and cook for 2 mins
each side for a rare finish, or a
little longer for medium.
Remove meat from the pan and
set aside.
4. Toss together the pak choi,
mint leaves, bean sprouts,
tomatoes and red chilli. Slice
the steaks into strips and then
add to the salad. Finally drizzle
over the dressing and serve
with extra lime.

Asian-style surimi
199CALORIES
seafood rolls
SERVES 2 (2 ROLLS
PER SERVING). READY
IN 15 MINS.
✱ 2 carrots, peeled
✱ 2 spring onions
✱ 200g cucumber
✱ 2 sprigs fresh mint
✱ 6 surimi seafood sticks
✱ 4 whole, soft leaves
from a round lettuce
✱ 4 spring roll rice-paper
wrappers
✱ 3tbsp Thai Taste Sweet
Chilli Dipping Sauce
METHOD
1 Cut the carrot into very
fine matchsticks using a
sharp knife. Slice the
spring onion thinly,
lengthways, then deseed
the cucumber and cut
into little strips. Strip the
mint leaves and pull apart
the surimi seafood sticks
so they are in little strips.
2 Next, lay the whole
lettuce leaves on a
chopping board and fill
one with ¼ of the
prepared ingredients. Roll
up the leaves, tucking in
the edges.
3 Soak 1 of the rice-paper
wrappers in warm water
for 2-5 seconds, until just
softened, then transfer to
a plate or board. Place
the filled lettuce leaf in
the centre of the wrapper
and carefully fold the
bottom of the wrapper
up, folding in the edges
as you go and then
rolling up tightly.
4 Repeat this process
with the three remaining
seafood rolls, until all the
ingredients are used up
5 Serve your rolls
immediately with a small
dish of sweet chilli
dipping sauce.

24 500 CALORIE DIET MEAL PLANNER

ROAST MED VEG CALORIES
& UNDER

SALAD JAR
SERVES 1. READY IN 25
MINS, PLUS COOLING.
✱ 150g aubergine, cut into
small chunks
✱ 150g courgette, cut into
small chunks
✱ ½ small red onion, chopped
✱ Few leaves fresh oregano or
thyme
✱ 1 garlic clove, crushed
✱ 1tsp ras el hanout
✱ Few squirts spray oil
✱ Zest and juice of ½ lemon
✱ 2 handfuls baby spinach
✱ Fresh parsley
✱ 30g feta cheese, crumbled
(or 1tsp mixed seeds)
METHOD
1 Heat the oven to 200C, Gas
6. Toss together the
aubergine, courgette, onion,
oregano or thyme, garlic, ras
el hanout and season with salt
and pepper. Spread out on to
a lined baking tray and spray
with the cooking oil. Roast for
15-20 mins, or until golden
brown. Scatter over the lemon
zest and add a squeeze of
juice. Leave to cool.
2 Put the cooked vegetables
into the base of a Kilner jar or
other large screw-top jar.
Place the spinach leaves on
top with the parsley leaves
and crumbled feta or seeds.
Cover and chill until ready to
eat. This works really great as
a packed lunch, as the jar

170
helps it to travel well.

CALORIES
 200 CALORIES
BLACKBERRY &
BEETROOT SALAD
SERVES 4. READY IN 10 MINS
✱ 100g pack baby leaf salad
✱ ½ a cucumber, sliced
✱ 250g pack cooked beetroot, sliced
✱ ½ – 1 x 200g pack feta cheese
✱ 2tbsp prepared pomegranate seeds
✱ 2tbsp small mint leaves
FOR THE DRESSING:
✱ 2 x 150-170g packs blackberries
✱ 5tbsp virgin olive oil
✱ 2tbsp white wine vinegar
✱ 1tbsp clear honey
METHOD
1 To make the dressing, crush half of the
blackberries and press them through a
sieve to remove the seeds. Mix the
strained mixture with the olive oil, white
wine vinegar and honey. Season with
salt and pepper to taste.
2 Tip the bag of salad into a serving
dish and scatter the whole blackberries,
cucumber, beetroot, feta and
pomegranate on top. Drizzle over the
dressing and top with mint leaves.
 200
Green miso CALORIES
& UNDER

noodle bowl
SERVES 2. READY coriander leaves
IN 10 MINS METHOD
✱ 2 miso paste sachets 1 Pour 600ml boiling
(we used Itsu water into a pan, add the
from Tesco) miso, ginger and garlic,
✱ 3cm piece fresh then allow to gently
ginger, chopped simmer for 3-4 mins.
✱ 2 garlic cloves, 2 Add the soba noodles
peeled and sliced and sugar snap peas,
✱ 45g soba noodles asparagus, sliced
✱ 50g sugar snap peas courgette, broccoli and
✱ 8 asparagus stems, peppers to the pan and
sliced cook for 3-4 mins until
✱ 1 courgette, sliced the veg is just tender.
✱ 100g Tenderstem Stir through the soy
broccoli
✱ 1 yellow pepper, sliced
✱ 1 orange pepper, sliced
✱ 1tbsp soy sauce
sauce for flavour and
ladle everything into
warm bowls. Top with
the coriander leaves
102
CALORIES
✱ Large handful before serving.

Prawn and papaya

salad
SERVES 4. READY
IN 20 MINS
FOR THE DRESSING
✱ 1 large shallot, sliced
✱ 1 red chilli, finely
chopped
✱ Grated zest and juice
of 1 lime
✱ 4tbsp rice wine vinegar
✱ 2tbsp mirin rice wine
✱ 2tsp Thai fish sauce
✱ 2tsp runny honey
FOR THE SALAD
✱ 350g raw prawns
(or cooked)
✱ 1tbsp oil
✱ 2 papayas, peeled
and sliced
✱ 125g radishes,
finely sliced
✱ A large handful of mint
leaves, chopped
METHOD
1 Mix the dressing
ingredients until combined
and set aside.
2 Heat a griddle, frying pan
or barbecue over a medium
to high heat. Toss the (raw)
prawns in the oil and cook
until they’re pink
throughout. At this stage
you can toss the prawns
in the dressing and leave
them to marinade until
you’re ready to start
assembling the salad.
3 For the salad, mix the
papaya slices, radishes,
lettuce, coriander and mint

203CALORIES
✱ 3 baby gem lettuce
hearts, cut into quarters
✱ A large handful of
coriander leaves,
chopped
leaves in a bowl and
arrange on a plate to serve.
Pour on the prawns and
drizzle over the remains
of the dressing.

500 CALORIE DIET MEAL PLANNER 27

Supergreens
soup with beans
SERVES 6 METHOD
192
CALORIES
READY IN 30 MINS 1 Heat the oil in a large
✱ 2tbsp olive oil pan, then cook the
✱ 2 large onions, onion, celery and leek
chopped for a few minutes,
✱ 3 sticks celery, until softened.
chopped 2 Add the stock, and
✱ 1 leek, chopped bring to the boil. Stir
✱ 600ml vegetable or in all the green veg
chicken stock and simmer for a further
✱ 250g tenderstem 3-4 minutes.
broccoli, chopped 3 Blend with a stick
✱ 2 courgettes, chopped blender, then return
✱ 125g kale, shredded to the heat and add
✱ 250g frozen petits the cannellini beans.
pois, thawed 4 Heat the soup
✱ 400g can cannellini through, then serve
beans, drained with a dollop of pesto
and rinsed and some chunky
✱ Pesto, to serve wholemeal bread.

Chargrilled
200
CALORIES
summer
vegetables
SERVES 4
READY IN 45 MINS
✱ 250g tenderstem broccoli, trimmed
✱ 4 courgettes, sliced on the diagonal
✱ 12 large spring onions
✱ 1 romanesco cauliflower, cut
into florets
✱ A little oil
✱ 200g Greek yogurt
✱ 3tbsp harissa
✱ A squeeze of lemon juice
✱ 4tbsp dukkah (a mix of toasted
coriander seeds, sesame seeds
and hazelnuts), to serve
METHOD
1 Toss all the vegetables in oil, and
season well. Grill on the barbecue until
charred then put into a serving bowl.
2 Mix together the yogurt, harissa and
lemon juice to serve as a dip. Sprinkle
over the dukkah to finish.

28 500 CALORIE DIET MEAL PLANNER

 200
MEXICAN BLACK CALORIES
& UNDER

BEAN & TOMATO SOUP

SERVES 6 ✱ 400g can chopped tomatoes METHOD
READY IN 45 MINS ✱ 600ml stock 1 Heat the oil in a large pan and gently
✱ 1tbsp olive oil ✱ 400g can black beans, drained fry the onion, celery, carrot and chilli for
✱ 1 onion, chopped and rinsed 10 mins. Add the spices and stir for 1
✱ 1 stick celery, chopped TO SERVE min. Pour in the tomatoes, stock and
✱ 1 carrot, chopped ✱ 1 large avocado (175g) and 2 tomatoes, beans, then simmer for 30 mins.
✱ 1 red chilli, chopped chopped and tossed with lime 2 Remove half the soup, blitz with stick
✱ 1tsp paprika ✱ 50g corn tortillas, broken up blender, return to the pan and stir in.
✱ 1tsp cumin ✱ 6tbsp natural yogurt or half-fat Divide between six warmed bowls and
✱ 1tsp ground coriander soured cream add the toppings.

170 CALORIES

500 CALORIE DIET MEAL PLANNER 29


ROASTED CAULIFLOWER
WITH SPICED VEG
SERVES 2. READY IN 30 MINS.
✱ 200g new potatoes, diced
✱ 150g cauliflower florets
✱ 1tsp ground turmeric
✱ ½tsp chilli flakes
✱ 1tsp sunflower oil
✱ 3tbsp mixed spices (fennel, cumin,
coriander, caraway and mustard
seeds)
✱ 200g cherry tomatoes, halved
✱ 75g frozen petits pois
30 500 CALORIE DIET MEAL PLANNER
✱ Large handful spinach or watercress
✱ Small handful coriander
METHOD
1 Heat the oven to 180C, Gas 4. Boil the
potatoes for 5-6 mins, until tender.
Drain and reserve 5tbsp of the cooking
water. Set the potatoes aside.
2 Toss the cauliflower florets in the
turmeric, chilli flakes and sunflower oil.
Scatter the florets over a baking tray
and roast for 12-15 mins.
176 CALORIES
3 Meanwhile, add the spices to a large
pan and fry for 2 mins, until fragrant.
Tip in the cherry tomatoes, cooked
potatoes and the reserved cooking
water, then bring to a simmer and
gently cook for 10 mins.
4 Now add the roasted cauliflower and
the petits pois to the pan and cook for a
further 3 mins. Stir through the spinach
or watercress and the coriander just
before serving.
 200
Wasabi green CALORIES
& UNDER

veggie curry
SERVES 6. READY IN 20 MINS.
✱ 2tbsp miso paste
✱ 1tsp wasabi paste or powder
✱ 1 heaped tsp sugar
✱ Small bunch coriander
✱ Small bunch Thai basil
✱ 200ml vegetable stock
✱ 2 x 160g packs marinated tofu, cut into cubes
✱ 250g sugar snap peas
✱ Bunch of spring onions, sliced
✱ 200g frozen soya beans
✱ 200g baby corn, halved
✱ 2tbsp sunflower oil
METHOD
1 Whizz the miso, wasabi, sugar, coriander and
basil stalks in a mixer and then half of the
coriander leaves with the stock.
2 Stir-fry tofu, peas, onions, soya beans and corn
in the oil for 3-4 mins. Add sauce then simmer
165CALORIES
for 2 mins. Top with coriander and basil leaves.

Seafood
195
CALORIES
ratatouille
SERVES 4. READY IN 15 MINS.
✱ 2tbsp olive oil
✱ 1 clove garlic, crushed
✱ 1 red pepper, deseeded and sliced
✱ 1 green pepper, deseeded and sliced
✱ 100g button mushrooms, sliced
✱ 400g can tomatoes
✱ Zest and juice of half an orange
✱ 400g fresh or frozen mixed prepared
seafood (prawns, squid rings, mussels
and scallops)
✱ 100g cauliflower, blitzed in food
processor
METHOD
1 Heat the olive oil in a large shallow pan
and add the garlic, peppers and
mushrooms. Fry for 4-5 mins until tender.
2 Add the tomatoes and orange zest and
Smart tip
Cauliflower rice will
juice. Bring to the boil and add the seafood
mix. Cook for 3-4 mins until the prawns
keep cals down and turn pink and the fish is just cooked.
give a bigger portion 3 Put blitzed cauliflower into a microwave-
than regular rice safe bowl, cover with splash of water and
clingfilm. Cook on high for 2 mins then
serve with the ratatouille.

500 CALORIE DIET MEAL PLANNER 31

 200
Fishy parcels CALORIES
& UNDER

SERVES 2, READY IN 25 MINS

✱ 2 cod or haddock fillets,
skinless, each about 175-
200g (6-7oz)
✱ 2 level tsp horseradish sauce
✱ 100g (3½oz) button
mushrooms, sliced
✱ 2 spring onions, sliced
✱ 100g (3½oz) raw tiger
prawns, thawed if frozen
✱ Salt and ground black pepper
✱ Green beans, to serve
✱ Baking parchment
METHOD
1 Set the oven to 200°C, Gas 6.
2 Place each fish fillet on a large
square of baking parchment. If
the fish is very long and thin,
then cut it in half and place one
half on top of the other.
3 Spread horseradish sauce
over the top of the fillets, then
top with the mushrooms and
spring onions. Arrange the
prawns in a line on the top of
176
CALORIES
each fillet and season.
4 Fold the baking parchment
up over the fish and fold it over
several times along the top.
Either fold the ends up several
times and tuck under the
parcels, twist them tightly to
secure them, or fold one end
and twist the other.
5 Place the parcels on a baking
tray and bake in the centre of
oven for about 15 mins, or until
the fish is cooked. It should be
possible to see the prawns
through the paper and they
should have turned pink.
6 Remove the parcels from oven
and serve immediately with
steamed green beans.

Chilli beef &

bean soup
SERVES 4, READY IN
2 HOURS 15 MINS
✱ 1 tablespoon olive oil
✱ 1 onion, peeled and
chopped
✱ 2 cloves garlic,
peeled and crushed
✱ 250g (8oz) stewing
steak, cubed
✱ Salt and freshly ground
black pepper
✱ 2 teaspoons mild
chilli powder
✱ ½tsp ground cumin
✱ 400g can chopped
tomatoes
✱ 1.25ltr (2 pints) hot
beans, drained
✱ 1 tablespoon fresh
chopped parsley (optional)
METHOD
1 Set the oven to 180°C,
Gas 4. Heat the oil in a large,
flame-proof casserole, add
the onion and cook for a few
minutes to soften, then add
the garlic and stewing steak.
Fry for 5 minutes to brown.
2 Season and add the chilli
powder and cumin. Stir
well and cook for a couple
of minutes.
3 Add the tomatoes, stock,
squash and balsamic vinegar.

200
beef stock 4 Bring to the boil, cover
✱ 350g (12oz) squash, peeled, and cook in the oven for
and deseeded, chopped into 2 hours, until the meat is
CALORIES 1cm (½in) cubes really tender.
✱ 1 tablespoon balsamic 5 Stir in the beans and warm
vinegar through on the hob. Serve
✱ 400g can cannellini sprinkled with parsley.

32 500 CALORIE DIET MEAL PLANNER

250
CALORIES
& UNDER
Tasty meals with
less calories than
you’d think
YOGURT WITH MAPLE
SYRUP & OATS
SERVES 1. READY IN 10 MINS
✱ 15g gluten-free rolled oats
✱ 1tbsp maple syrup
✱ 30g blueberries, lightly crushed
✱ 200g fat-free natural yogurt
METHOD
1 Toast the oats in a small, dry frying pan
over a medium heat, stirring frequently,
229
for 6-8 mins until pale, golden and crisp.
Tip on to a plate to cool.
2 Drizzle 1/2tbsp maple syrup into a small
glass, then add the yogurt. Quickly fold
most of the blueberries into the yogurt.
Sprinkle oats and the remaining
blueberries on top, then drizzle with
the rest of the maple syrup. CALORIES
 250
Berry & CALORIES
& UNDER

coconut
porridge
SERVES 1. READY IN 10 MINS
✱ 25g gluten-free jumbo oats
✱ 4tbsp coconut water
✱ 2tbsp dairy-free coconut yogurt
✱ 50g frozen mixed berries
✱ ½ banana, sliced
✱ 1tsp chia seeds
✱ 1tsp cocoa nibs
METHOD
1 Put the oats in a bowl with the
coconut water, dairy-free yogurt
and frozen berries.

245
2 Microwave on high for 2 mins until
it’s all warmed through and the liquid
is reduced.
3 Stir and serve topped with banana
slices, chia seeds and cocoa nibs.
CALORIES

Savoury pancake
245CALORIES
stack
SERVES 4. READY IN
15 MINS
✱ 175g plain flour
✱ 1 1/2tsp bicarbonate of soda
✱ 1 egg, lightly beaten
✱ 284ml carton buttermilk
✱ 75g sunblush tomatoes,
finely chopped (or substitute
with roasted cherry tomatoes
if preferred)
✱ 2tsp oregano leaves
✱ 1tbsp sunflower oil
✱ Small bunch of basil
✱ 3tbsp extra virgin olive oil
✱ Juice of 1/2 a lemon
✱ 4 slices of goat’s cheese
METHOD
1 Sift the flour with the
bicarbonate of soda into a
large bowl, making a well in
the centre. Pour the egg and
buttermilk into it and, using
a balloon whisk, slowly mix in
the flour until smooth. Add the
tomatoes and oregano and stir.
2 Heat a large, non-stick frying
pan over a medium heat and
brush with the oil. Spoon
heaped tablespoonfuls of
mixture into the pan, spacing
them a few inches apart. Cook
for 1-2 mins, until bubbles
appear on the surface of each
pancake. Turn and cook for
1 min, until golden. Repeat
with the remaining mixture,
brushing the pan well with
oil between each batch.
3 Whizz together the basil,
oil and lemon juice.
4 Heat the grill to medium.
Stack pancakes in servings of 3
or 4 on a foil-lined baking tray.
Top each stack with a slice of
goat’s cheese and slide under
the grill for 1-2 mins until the
cheese begins to melt and
colour. Transfer each stack to a
plate and drizzle with the basil
oil before serving.

500 CALORIE DIET MEAL PLANNER 35

Speedy
chicken &
kale miso
soup
SERVES 2, READY IN 25 MINS.
✱ 2 x 15g miso paste sachets
✱ Zest and juice of ½ lemon
✱ 1 onion, finely chopped
✱ 1 skinless chicken breast, sliced
✱ 1 garlic clove, peeled and crushed
✱ 2 celery sticks, chopped
✱ 55g orzo pasta
✱ 90g curly kale
METHOD
1 Pour 600ml boiling water into a pan
and whisk in the miso paste.
2 Add the zest and juice, onion, chicken,
garlic, celery and orzo. Simmer 10 mins.
3 Stir in the curly kale and cook for
250
CALORIES
3 mins, season to taste, then serve.

219
CALORIES
Tuscan sausage
& bean soup
SERVES 8,
READY IN 40 MINS
✱ 1tbsp olive oil
✱ 8 gluten-free sausages,
each chopped into 4
✱ 1 large onion, finely sliced
✱ 2 carrots, roughly
chopped
✱ 2 celery sticks,
roughly chopped
✱ 2tbsp fresh thyme,
leaves picked
✱ 2 garlic cloves, crushed
✱ 400g can cannellini
beans, drained
✱ 400g can chopped
tomatoes
✱ 850ml gluten-free
vegetable stock
✱ 100g kale, shredded
✱ 25g vegan hard cheese
shavings (or parmesan
if not avoiding dairy),
to serve
✱ Crusty gluten-free bread,
to serve
METHOD
1 Heat the oil in a large pan
and add the sausages.
Cook for 10 mins until
golden and cooked
through. Set aside.
2 Add the onion, carrot and
celery to the pan and cook
for 10 mins until soft. Stir
through the thyme and
garlic for the last 2 mins.
3 Return the sausages to
the pan and pour over the
cannellini beans, chopped
tomatoes and vegetable
stock. Simmer for 10 mins
before adding the kale and
stirring to combine.
4 Spoon into bowls and
serve scattered with the
cheese of your choice
and a chunk of bread.

36 500 CALORIE DIET MEAL PLANNER


PORK PITTAS WITH
MANGO SALSA
SERVES 3-4, READY IN 35 MINS
FOR THE MEATBALLS:
✱ 300g lean minced pork
✱ 50g fresh white breadcrumbs
✱ 1tbsp ground cumin
✱ 1 level tbsp chopped fresh coriander
✱ Salt and ground black pepper
FOR THE SALSA:
✱ 200g carton ready-prepared mango
✱ 110g carton pomegranate seeds
✱ Zest of 1 lime, plus 2tbsp juice
✱ 1tbsp chopped fresh coriander
✱ Pitta breads, warmed, to serve
METHOD
1 Set the oven to 200°C, Gas 6.
2 To make the meatballs, mix together
all the meatball ingredients. Divide the
mixture into 12 and roll each portion
into a ball. Place on a baking tray
and bake for 20-25 mins.
250
CALORIES
& UNDER
3 Meanwhile, to make the salsa, finely
chop the mango and stir in the
pomegranate seeds, lime zest and juice
and coriander. Mix well.
4 Serve 3-4 meatballs per person with
the warm pitta bread and salsa.
The shaped raw meatballs can be
frozen in a sealed plastic container
for up to 1 month. Defrost completely
before baking.
222 CALORIES
500 CALORIE DIET MEAL PLANNER 37
LIGHTER SALADE
NICOISE
SERVES 2. READY IN 20 MINS.
✱ 2 small eggs
✱ 175g trimmed fine green beans
✱ ½tsp olive oil
✱ 150g fresh yellow fin tuna steak
✱ 1tsp lemon juice
✱ 1 Little Gem lettuce, cut into wedges
✱ 10 cherry tomatoes, halved
✱ ½ small red onion, sliced thinly
✱ 2tsp rinsed and drained capers
✱ 5g flat-leaf parsley, roughly chopped
✱ 2tbsp Tesco Healthy Living French
Dressing
✱ 15g drained pitted black olives
in brine
235 CALORIES
METHOD
1 Place the eggs in a small saucepan
and cover with cold water. Bring to the
boil, then reduce the heat and simmer
gently for 6 mins. Drain and cool under
running cold water. Peel the eggs and
cut into wedges.
2 Meanwhile, bring a second pan of
lightly salted water to the boil and cook
the green beans for 3-4 mins, until
tender but still slightly firm. Drain and
plunge into very cold water. Drain
again, making sure there is no liquid.
3 Heat a non-stick, ridged grill pan over
a high heat. Rub the olive oil over the
tuna and season generously with salt
and freshly ground black pepper. Cook
the tuna steak on the griddle pan for
between 1-2 mins each side, until nicely
charred but still slightly rare. Remove
tuna from the pan, drizzle with lemon
juice and then leave to rest.
4 Arrange the green beans in a large
salad dish with the Little Gem lettuce,
cherry tomatoes, red onion, capers,
flat-leaf parsley and the egg. Tear or
slice the tuna steak into pieces and add
to the salad. Drizzle over the dressing
and finally top with the black olives and
serve immediately.
 250
Creamy CALORIES

250
& UNDER

mustard pork CALORIES

SERVES 1. READY IN 20 MINS.
✱ 10g reduced-fat Cheddar, grated
✱ 1tbsp semi-skimmed milk
✱ 1tsp wholegrain mustard
✱ Frylight oil for cooking
✱ 4 cherry tomatoes
✱ 1 pork escalope (75g)
✱ 50g broccoli, cooked
✱ ½ small baked sweet potato (75g)
✱ Handful fresh basil leaves
METHOD
1 Heat the oven to 200C, Gas 6. Mix the grated
Cheddar with the milk and wholegrain mustard.
2 Spray a roasting tin with a little oil, add the
tomatoes and put in the oven to heat up. Once
hot, add the pork, top with the cheese mixture
and cook for 10 mins.
3 Finish off under a hot grill, and serve with the
broccoli and sweet potato. Garnish with basil.

Seafood & Spanish

250 CALORIES
sausage with kale
SERVES 2-3. READY IN
10 MINS.
✱ 1tbsp pine nuts
✱ 100g Spanish chorizo
sausage, thinly sliced
✱ 1 yellow pepper,
deseeded and cut into
chunks
✱ 1-2 cloves garlic, peeled
and sliced
✱ 200g wild Atlantic
raw scallops
✱ 1tsp olive oil
✱ About 100g curly kale
✱ Salt and ground black
pepper
METHOD
1 Heat a frying pan or wok,
add the pine nuts and cook
them over a high heat for a
minute or two, to brown.
Tip out and set aside.
2 Put the chorizo in the pan
and cook over a gentle
heat until the fat starts to
run, then turn up the heat,
add the pepper and garlic
and stir-fry for a few
minutes. Remove from the
pan with a draining spoon
and place in a warm bowl.
3 Put the pan back on the
heat and this time add the
scallops and fry for 1-2
mins on each side until
lightly browned. Once
they’re ready, add them to
the chorizo mixture in the
warm bowl.
4 Heat the oil in the pan,
then add the kale and
stir-fry for 2 mins. Put the
scallop and sausage
mixture back in the pan,
heat through for a minute,
season, sprinkle with pine
nuts and serve immediately
straight from the pan.

500 CALORIE DIET MEAL PLANNER 39

Fruity crab
& bean salad
SERVES 8 METHOD
READY IN 10 MINS 1 Bring a pan of water to
✱ 250g broad beans, the boil, add beans and
podded weight cook for 3-5 mins, or until
✱ 250g green beans tender. Drain and rinse
✱ 1/2 small watermelon, under cold water to cool.
thinly sliced 2 Slice the green beans
✱ 4 peaches (stones lengthways, and remove
removed), sliced the skin from each of the
✱ 200-300g broad beans.
white crabmeat 3 Mix the crabmeat with
✱ Pinch of paprika the paprika.
FOR THE DRESSING: 4 Mix the dressing
✱ 8tbsp olive oil ingredients and set aside.
✱ 2tbsp lemon juice 5 Arrange the watermelon
✱ 1tbsp caster sugar
✱ 1tbsp freshly
chopped dill
✱ Pinch of xanthan gum
and peach slices on
plates, scatter the beans
and crabmeat over the
fruit, then drizzle the
sauce on top to serve..
220CALORIES

Veggie
250
CALORIES
baked eggs
SERVES 4
READY IN 25 MINS
✱ 1tbsp olive oil
✱ 1 red onion, peeled and sliced
✱ 400g sweet potato, peeled and
chopped into small cubes
✱ 1 courgette, chopped
✱ 500g tomatoes, chopped
✱ 90g bag spinach leaves
✱ 4 eggs
✱ Handful parsley, chopped
✱ Pinch chilli flakes, optional
METHOD
1 Heat the oil in a deep frying pan and
cook the onion for 2 mins. Add the
sweet potato, courgette and
tomatoes, then season. Cover and
cook for 15 mins, stirring occasionally.
2 Stir through the spinach and allow
to wilt slightly. Then, crack the eggs
into the pan, cover with a lid again,
and cook for 2-3 mins, until the
whites have just set.
3 Scatter over the parsley and chilli
flakes, and serve.

40 500 CALORIE DIET MEAL PLANNER

 250
KING PRAWN CALORIES
& UNDER

RED CURRY
SERVES 4
READY IN 15 MINS
✱ 3tbsp sunflower oil
✱ 2 garlic cloves, sliced
✱ 5cm piece fresh ginger, sliced
✱ 2tsp paprika
✱ ½tsp each chilli powder and
Chinese five-spice powder
✱ 4-6 spring onions, chopped
✱ 2 lemongrass stalks, slit lengthways
and bashed
✱ 1 red pepper, sliced
✱ 1 red chilli, sliced
✱ 1tbsp tomato purée or ketchup
✱ 450g raw king prawn tails
✱ 4 kaffir lime leaves (or zest of 1 lime)
✱ 165ml can reduced-fat coconut milk
✱ 100g bean sprouts
✱ Fish sauce, to taste
✱ Handful fresh Thai basil leaves
METHOD
1 Heat the oil in a wok and fry the
garlic, ginger, spices and spring
onions for 1 min.
2 Add the lemongrass, red pepper,
chilli, tomato purée and prawns and
stir-fry for a few mins.
3 Add the lime leaves or zest and
the coconut milk and lower the heat
to a simmer for around 5 mins. Add
the bean sprouts; simmer for 1-2 mins,
then take out the lemongrass. Season
to taste with fish sauce. Scatter with
Thai basil leaves.
4 Serve with a portion of rice and
lime halves on the side.

220 CALORIES

500 CALORIE DIET MEAL PLANNER 41

INDIAN TANDOORI
PRAWNS AND CHAPATTI
SERVES 2. READY IN 40 MINS.
✱ 2tsp tandoori curry powder
✱ 150g raw peeled and deveined jumbo
king prawns
✱ ½tsp mustard seeds
✱ 125g peeled carrots
✱ 2tsp lemon juice, plus lemon wedges
to serve
✱ Salt and pepper
✱ 2 Tesco Aasani Chapattis
✱ 1tbsp each of fresh mint and
coriander leaves
✱ 2tbsp raita, such as Tesco The
245
Delicatessen Coriander & Mint Raita
CALORIES
Dip (optional but included in cal
count; 34 cals)
METHOD
1 Mix the tandoori powder with 1tsp
water in a medium-sized bowl to create
a paste. Add prawns and toss well to
coat. Cover and set aside for 30 mins.
2 Meanwhile, place a small, dry frying
pan over a low-medium heat and toast
the mustard seeds, shaking the pan
frequently, until they smell fragrant and
begin to make a popping sound. Tip the
seeds into a small dish.
3 Coarsely grate the carrot and mix
with the mustard seeds, lemon juice and
a generous pinch of salt and pepper.
4 Thread the prawns on to metal
skewers and arrange on a foil-lined grill
rack. Cook under a hot grill for 3-5 mins,
turning once, until cooked and lightly
charred.
5 Warm the chapattis in a hot, dry
frying pan for 10 seconds each, then
arrange on warmed plates with the
grilled tandoori prawns, carrot salad,
mint and coriander leaves and lemon
wedges. If your calorie intake allows,
serve with coriander and mint raita.
 250
Italian chicken CALORIES

240
& UNDER

‘bruschetta’ with CALORIES

mozzarella & rocket
SERVES 2. READY IN 20
MINS.
✱ 2 x 125g skinless, boneless
chicken breast fillets
✱ 2tsp olive oil
✱ Salt and pepper
✱ 2 ripe tomatoes
✱ 1tbsp torn basil leaves
✱ 15g drained, pitted and sliced
black olives
✱ 50g half-fat mozzarella, torn
✱ 70g wild rocket leaves
METHOD
1 Place the chicken breasts
between 2 sheets of cling film
and bash with a rolling pin to
flatten. Rub 1tsp olive oil over
the chicken and season with
salt and pepper. Heat a large
non-stick frying pan over a
medium-high heat and pan-fry
the chicken for 8-10mins, until
golden and cooked through.
Remove from the heat and set
aside to rest.
2 Meanwhile, deseed and dice
the tomatoes and toss with the
basil leaves, olives and
mozzarella. Season generously
and when ready to serve, add
the rocket leaves, drizzle with
the remaining olive oil and toss
gently to coat.
3 Place the chicken breasts on
to warmed plates and pile the
salad on top.

Warm Asian style

veg & noodle salad
SERVES 2. READY IN 15
MINS.
✱ 40g vermicelli rice
noodle nest
✱ 1 medium carrot
✱ 100g baby corn
✱ 200g mixture asparagus
tips & Tenderstem
broccoli
✱ 75g firm tofu, sliced
✱ 5g toasted sesame seeds
✱ ½ red chilli, deseeded
and finely sliced
(optional)
DRESSING
✱ 5g peeled root ginger
✱ 2tsp sesame oil
✱ 1tbsp light soy sauce
✱ 2tsp rice vinegar
METHOD
water and drain well.
2 Meanwhile, peel the
carrot and cut it into thin
matchsticks. Finely chop
the ginger and combine
with the remaining
dressing ingredients in a
small dish.
3 Bring a pan of water to
the boil and add the baby
corn, asparagus and
broccoli. Return to the boil,
cook for 1-2 mins until just
tender but still with some
crunch. Drain well.
4 In a large bowl, combine
the cooked noodles and
vegetables with the carrot.
Pour over the dressing and
toss well to coat. Heap into

250CALORIES
1 Place the rice noodle nest
in a small bowl and cover
with just-boiled water. Set
aside for 5-10 mins, until
tender. Rinse in warm
two bowls, then top with
the sliced tofu and scatter
over the sesame seeds and
sliced red chilli, if you’re
using it.

500 CALORIE DIET MEAL PLANNER 43


206 CALORIES
Coconut chicken masala
SERVES 8. READY IN 35 MINS.
✱ 2tbsp vegetable oil
✱ 2 large onions, finely sliced
✱ 2 garlic cloves, finely chopped
✱ 2cm piece root ginger, peeled
and grated
✱ 2 green chillies, deseeded and finely
chopped
✱ 1½tsp ground coriander
✱ 1½tsp cumin seeds
✱ 1/4tsp ground turmeric
✱ 10 curry leaves
✱ 12 skinless and boneless free-range
chicken thighs, cut into small bite-
sized pieces
✱ 400g can chopped tomatoes
✱ 300ml chicken stock
✱ 125-200g creamed coconut
✱ Handful of coriander, chopped
✱ Juice of 1 lime, plus 1 extra lime cut
into wedges, to serve
METHOD
1 Heat the oil in a large non stick pan,
add the onion and fry over a low heat
for 5 mins, stirring frequently, until
softened and slightly browned. Add the
garlic, ginger, chilli, spices and curry
44 500 CALORIE DIET MEAL PLANNER
Chipotle turkey meatballs
with vegetable spaghetti
SERVES 4. READY IN 40 MINS. Blend to combine, then shape into
FOR THE MEATBALLS: little balls.
✱ 500g turkey thigh mince 2 Line a roasting tin with a non-stick
✱ 1tbsp Italian seasoning Teflon sheet, arrange the meatballs on
✱ 1 onion, chopped top and cook in the oven for 25 mins,
✱ 1 garlic clove, crushed turning as needed until lightly
FOR THE TOMATO SAUCE: browned and cooked through.
✱ 1tbsp olive oil 3 For the tomato sauce, heat the oil in
✱ 1 onion, chopped a pan, add the onion and cook for a
✱ 1tbsp chipotle paste few mins to soften. Stir in the chipotle
✱ 400g can tomatoes paste, canned tomatoes, and several
✱ Small bunch basil leaves basil leaves. Gently simmer for 5 mins.
FOR THE VEGETABLE SPAGHETTI: 4 Secure the vegetables in the
✱ 500g mooli (white radish), peeled spiralizer, and twist the handle to
✱ 500g courgettes, trimmed, washed create long strands of mooli and
METHOD:
1 Heat the oven to Gas Mark 6 or
200C. Put the turkey thigh mince into
a processor with salt, black pepper,
the Italian seasoning, onion and garlic.
courgettes. Spread on 2 lined baking
sheets and bake for 3 mins.
5 Gently stir vegetable spaghetti into
the sauce. Serve with meatballs and
basil leaves and season to taste.
leaves. Season well and fry for 1 min. coriander, the zest of 1 lemon and 1tbsp
Add the chicken and fry for 5 mins, then lemon juice in a food processor until
add the chopped tomatoes and stock. coarsely blended. Then tip in 100g
Bring to the boil, turn down the heat toasted cashew nuts, season well
and simmer for 20 mins, or until the and whiz.
chicken is cooked
and the sauce has
reduced a little.
2 Stir the creamed
coconut together
with the coriander.
Add the lime juice
to taste.
3 Serve scattered
with dip (recipe
below) and lime
wedges.
Speedy coriander
& cashew dip
1 Whiz a 250g pot
natural yogurt,
1 small bunch
coriander,
chopped, 1 small
bunch of fresh
mint, leaves only,
1tsp ground
225 CALORIES

GREEK LAMB
SOUVLAKI WITH SALAD
SERVES 2. READY IN 20 MINS,
✱ 200g trimmed lean lamb loin fillets
✱ 1 small lemon
✱ 1tbsp freshly chopped oregano, plus
extra to garnish
✱ 1 garlic clove, crushed
✱ 1/4tsp ground cinnamon
✱ Pinch of ground allspice
✱ Salt and pepper
✱ 150g mixed cherry tomatoes, halved
✱ 1/4 red onion, thinly sliced
✱ 15g drained Kalamata olives in brine
✱ 200g cucumber, deseeded and sliced
✱ 1/2 green pepper, deseeded and sliced
✱ 2tsp olive oil
✱ Pinch sumac (optional)
METHOD
1 Cut the lamb into bite-sized chunks
and place in a non-metallic bowl. Grate
the zest of half of the lemon and add to
the lamb along with 1tbsp lemon juice,
the oregano, garlic, cinnamon and
allspice. Add a generous pinch of salt
and pepper and toss to coat.
2 Next thread the seasoned lamb pieces
on to metal skewers and carefully place
250
CALORIES
& UNDER
on a foil-lined grill rack.
3 Cook under a hot grill for between 6-8
mins, depending on how pink you'd like
your lamb skewers to be.
4 Meanwhile, toss the remaining salad
ingredients together and scatter over
the reserved oregano, then drizzle with
olive oil. Cut the remaining lemon half
into wedges and add to the salad.
5 Top salad with the hot lamb skewers,
sprinkle with the sumac, if you're using
it, and serve immediately.
248
CALORIES
Tasty turkey &
herb skewers
SERVES 4. READY IN to skewers. Put on a
250
CALORIES
15 MINS. foil-lined grill tray and
✱ 500g turkey breast, grill for 8-10 mins,
diced turning halfway through
✱ 200g jerk marinade and brushing with
✱ 400g tin chickpeas, leftover glaze.
drained 2 Meanwhile, tip the
✱ Pinch ground cumin chickpeas and spices
and coriander into a food processor
✱ 200g cherry tomatoes, and whizz for a few secs
chopped until it looks like
✱ 4 spring onions, thinly couscous.
sliced 3 With a fork, stir
✱ Large handful parsley through the tomatoes,
and mint, chopped spring onions and herbs,
METHOD then pile on to a plate
1 Heat the grill to and top with the
medium-high. Mix the skewers. Serve drizzled
turkey with the jerk with the cooking juices
marinade and thread on and tzatziki.

Falafel, spinach &

243 CALORIES
cumin yogurt salad
in sweet potato wrap
SERVES 2. READY IN 20
MINS
✱ 3 Waitrose Sweet Potato
Falafels
✱ 100g cucumber
✱ 100g carrot
✱ 1/4 small red onion
(optional)
✱ 75g Onken fat-free natural
yogurt
✱ 1/2tsp ground cumin
✱ 1tsp lemon juice
✱ 2 BFree Sweet Potato
Gluten Free Wraps
✱ 40g baby spinach leaves
METHOD
1 Heat the falafels in the oven
according to the packet
instructions, then cut each
one in half. Meanwhile, slice
the cucumber into sticks or
spiralize it if you’d prefer.
2 Shred the carrot into
matchsticks using a julienne
peeler or grate coarsely.
Thinly slice the red onion.
3 In a small dish mix the
yogurt with the cumin, lemon
juice and then add a pinch of
salt and pepper.
4 Warm the wraps quickly in
a dry, hot frying pan or stick
them in the microwave for
about 10 seconds.
5 Now you need to assemble
the wraps! Drizzle each one
with a little of the cumin
yogurt sauce, then pile on
the vegetables and spinach
leaves. Finally place three of
the falafel halves along the
length of each wrap. Roll up
tightly and serve
immediately.

46 500 CALORIE DIET MEAL PLANNER

300
CALORIES
& UNDER
Filling ideas for
whatever time
works for you!

EASYEGGSWITH
BUBBLE&SQUEAK
SERVES 4. READY IN 45 MINS.
✱ 400g potatoes, peeled and chopped
✱ 400g parsnips, peeled and chopped
✱ 300g greens, shredded
✱ 2tbsp wholegrain mustard
✱ 1tbsp oil
✱ 4 eggs
292
METHOD
1 Bring the potatoes and parsnips to the
boil in a pan of cold water, simmer for 5
mins, drain, then mash.
2 Microwave the greens in a bowl with
2tsp water covered with cling film for 1
min, then squeeze out excess water.
CALORIES
3 Mix with the mash and the mustard,
and shape into patties. Heat the oil in a
frying pan and gently cook for 5 mins on
each side.
4 Meanwhile, fry the eggs. Serve the
patties topped with an egg.
 300
Deli CALORIES
& UNDER

Omelette
SERVES 4. READY IN 30 MINS.
✱ 4tbsp peperonata (sweet peppers in
sauce)
✱ 2tsp sunflower oil
✱ 8 eggs, beaten
✱ 2 slices ham, cut into strips
✱ Fresh basil, torn, plus leaves to garnish
✱ 100g reduced-fat Cheddar, grated
METHOD
1 Pre-heat the grill to medium-high.
Gently heat the peperonata in a
saucepan.
2 Brush a little oil in a small non-stick pan.
Add ¼ of the beaten eggs, stir
a little and cook for 5 mins, or until the
eggs are lightly set.
3 Add ¼ of the ham, some torn basil
leaves and ¼ of the grated cheese. Place
under the grill for 1 min, until golden.
Spoon ¼ of the peperonata over the
omelette and fold in half.
4 Repeat this process to make the other
264 CALORIES
3 omelettes.

Muesli
300 CALORIES
MAKES 12 X 75G SERVINGS.
READY IN 5 MINS.
✱
✱
55g hazelnuts, chopped
60g flaked almonds
✱ 60g sultanas
✱ 60g bran flakes
✱ 170g pack dried berries and cherries, or
cranberries
✱ 500g jumbo oats or porridge oats
✱ Semi-skimmed milk (300ml per person;
75ml if soaking, plus extra for serving)
TO SERVE:
✱ Greek yogurt
✱ Fresh seasonal fruit: mango slivers, apple
slices or bananas, pineapple and red grapes
✱ Honey or maple syrup
METHOD
1 Toast the nuts in the oven, under the grill or
in a frying pan, watching to make sure that
they don’t burn. Leave to cool in a large bowl.
2 Add rest of ingredients and mix together.
Store mixture in an airtight tin or large jar.
3 Use about 75g muesli per person. For
serving as traditional Bircher muesli, add
75ml semi-skimmed milk per person, then
leave covered in fridge overnight.
4 Serve in bowls with more milk, topped with
a good spoonful of yogurt and fresh fruit.
Drizzle with honey or maple syrup.

500 CALORIE DIET MEAL PLANNER 49

Trim turkey
burger &
couscous
299CALORIES
SERVES 4. READY IN 25 MINS.
✱ 100g couscous
✱ 4 turkey burgers (400g in total)
✱ Frylight Sunflower Oil
✱ 150g cherry tomatoes, halved
✱ 2tbsp freshly chopped mint
✱ 1 bunch spring onions, sliced
✱ 1 lemon, zested rind and 2tbsp juice
✱ 2 sticks celery, sliced
FOR THE TZATZIKI
✱ 1/2 cucumber, deseeded and chopped
✱ 100ml fat-free Greek yogurt
METHOD
1 In a small bowl, pour 150ml boiling water over
the couscous. Set aside.
2 Spray burgers with oil. Grill for 5-7 mins on
each side, until cooked through.
3 Carefully stir all the remaining ingredients into
the couscous.
4 Stir the cucumber into the yogurt and season.
Serve the burgers with the couscous and tzatziki.

Lamb
rogan josh
SERVES 3. READY IN 1 HR.
✱ Frylight Extra Virgin Olive Oil
Cooking Spray
✱ 1 red onion, sliced
✱ 1 garlic clove, crushed
✱ 200g lamb rump steaks, cubed
✱ 1tbsp rogan josh curry paste
✱ 200ml beef stock
✱ 200g can tomatoes
✱ 1tbsp tomato purée
✱ 1/2 red pepper, deseeded and
cubed
✱ 1 small sweet potato (25g), cubed
✱ 50g frozen peas
METHOD
1 Heat a casserole pot with a few
squirts of olive oil sprayed in it, add
the onion and garlic and fry for a
few mins, to soften. Add the lamb,
season and add the rogan josh
curry paste. Cook for 10 mins,
turning, as needed, to brown.

270
2 Add the stock, tomatoes, tomato
purée, red pepper and sweet
potato. Cover and simmer for 40
mins until the lamb is tender.
CALORIES 3 Lastly add the peas, warm
through and serve.

50 500 CALORIE DIET MEAL PLANNER

 300
VENISON CALORIES
& UNDER

BURGER &CHIPS
SERVES 1. READY IN 40 MINS.
✱ 1 large Maris Piper potato (about 150g)
✱ Frylight spray oil
FOR THE BURGERS
✱ 100g venison steak, roughly chopped
✱ 1tsp quark
✱ 2 spring onions
✱ 1tsp freshly chopped thyme
✱ 6 baby plum tomatoes,
halved
✱ 4 small gherkins,
sliced
✱ Few sprigs of fresh
thyme, to garnish
METHOD
1 Set the oven to 200C, Gas 6. Cut the potato
into chips. Cook in boiling water for 5 mins,
then drain well and spread them out on a
baking tray. Spray very lightly with oil. Bake in
the centre of the oven for 15 mins.
2 Meanwhile, place the venison, quark, spring
onion and thyme in a food processor and
whiz until just blended. Shape into 2 burgers
and place on a sheet of baking parchment.
3 Remove the baking tray with the chips from
oven, turn them over and move to one side of
tray. Place parchment with the burgers on the
other side of it and bake for 15 mins. Serve
with tomatoes, gherkins and a sprig of thyme.

285 CALORIES
GREENTEA
CHICKENCURRY
SERVES 6. READY IN 40 MINS
✱ 2tsp sunflower oil
✱ 540g boneless chicken
✱ 200g baby aubergines, quartered
✱ 250g mixed veg (eg, baby corn,
pak choi, asparagus)
✱ 2tsp matcha powder
✱ 400ml can coconut milk
✱ 1-2tsp fish sauce
✱ Juice of 1-2 limes
FOR THE CURRY PASTE
✱ 1 onion, roughly chopped
✱ 5cm piece fresh ginger
✱ 3 garlic cloves
✱ 2 lemongrass sticks, chopped
✱ 1 red and 1 green chilli, chopped
✱ 1tsp ground coriander
✱ 2tsp fish sauce
✱ 2tsp honey
✱ Large handful fresh coriander,
including stalks
TO SERVE
✱ 2 tbsp toasted coconut, 1 red chilli,
sliced, and coriander leaves
METHOD
1 Put 1tsp sunflower oil in a food
processor with the curry paste
ingredients. Whizz to a paste.
2 Heat the remaining oil in a wok or
large frying pan and cook paste until
fragrant. Add chicken in batches and
stir-fry. Add baby aubergines and coat
well. Cook for 3-4 mins until starting to
soften. Add the remaining vegetables
and continue cooking for 2-3 mins.
3 Mix the matcha powder with a little
coconut milk and set aside. Add rest of
coconut milk to the wok, bring to the
boil, then reduce the heat and simmer
for 5-6 mins, until the veg are tender.
Add the matcha mixture, fish sauce and
lime juice to taste. Serve topped with
the toasted coconut, red chilli and
coriander leaves.
290
CALORIES
 300
Skinny CALORIES
& UNDER

veg pasta
SERVES 4. READY IN 25 MINS
✱ 225g linguine
✱ 50g tin anchovies
✱ 4 garlic cloves, sliced
✱ 1 red chilli, chopped
✱ 350g Tenderstem broccoli, trimmed
✱ 500g cherry tomatoes, whole
✱ Zest and juice of 1 lemon
✱ 2tbsp mini capers, to serve
METHOD
1 Cook the pasta in boiling water according
to the pack instructions.
2 Drain 11/2tbsp oil from the anchovy tin into
a pan and finely chop the anchovies. Gently
fry with the garlic and chilli for 2 mins until
the garlic is golden. Add the broccoli and

296
cherry tomatoes, along with 3tbsp water and
cook for 5 mins, until the broccoli is tender
and some of the cherry tomatoes have burst.
3 Drain the pasta and stir through the lemon
juice. Add the veg and mini capers, then CALORIES
top with a sprinkle of lemon zest and
a grind of black pepper.

Turkey
& bean
fakeaway
SERVES 4. READY IN 20 MINS,
PLUS MARINATING TIME
✱ 400g turkey escalopes
✱ 5tbsp black bean sauce
✱ 1/2tbsp oil
✱ 1 onion, finely sliced
✱ 1 red pepper, finely sliced
✱ 200g cooked wholewheat noodles
✱ 3 pak choi, trimmed and roughly
sliced (or 6 baby pak choi, trimmed
and leaves separated)
✱ 25g bunch coriander, leaves chopped
✱ Lime wedges, to serve
METHOD
1 Slice the turkey and mix with the black
bean sauce to coat completely. Leave
to marinate for at least 15 mins.
2 Heat a wok until hot. Add the oil, then

270
add the turkey with all the marinade.
Cook for 3 mins, then add the onion
and stir-fry for another 2 mins. Add the
red pepper, then cook for another min.
3 Add the noodles and pak choi, cook for
CALORIES 2 mins until the pak choi wilts. Mix in the
coriander and serve with lime wedges.

500 CALORIE DIET MEAL PLANNER 53

Thai beef & roast
squash salad
SERVES 3. READY METHOD
IN 40 MINS 1 In a small bowl,
✱ Juice and zest of 2 combine the lime juice
limes, plus lime wedges and zest, chilli sauce,
✱ 2tbsp sweet chilli lemongrass, soy sauce
dipping sauce and garlic, and leave
✱ 1 stick lemongrass, for 20-30 mins.
finely chopped 2 Heat oven to 220°C,
✱ 1tbsp soy sauce Gas 7. Toss the squash
✱ 1 garlic clove, crushed in the ground ginger,
✱ 1 butternut squash, olive oil and chilli flakes
deseeded and roughly and season, then roast
chopped (around 500g) for 20 mins.
✱ 1tbsp ground ginger 3 Heat a large frying
✱ 2tbsp olive oil pan over a medium
✱ 1/2tsp chilli flakes to high heat, fry the
✱ 2 frying steaks (300g steaks for 1-3 mins
in total)
✱ Large handful mint
leaves, chopped
✱ Handful coriander
leaves, chopped
on each side. Slice
thinly and combine
with the herbs, roasted
squash and pumpkin
seeds. Drizzle with
300
CALORIES
✱ 2tsp pumpkin seeds the dressing.

Vegetarian
chilli pie
SERVES 6. READY IN METHOD
50 MINS. 1 Heat the oil in a large
✱ 2tbsp mild olive oil casserole on the hob
✱ 1 red onion, sliced and cook the onion and
✱ 3 mixed peppers, peppers for 10 mins.
sliced 2 Add the chillies,
✱ 1 ancho chilli and coriander, cumin,
1 chipotle chilli, oregano and garlic
rehydrated and and fry for 2 mins,
chopped until aromatic.
✱ 1tsp ground coriander 3 Add the passata,
✱ 1tsp ground cumin red wine vinegar,
✱ 1tbsp oregano sugar, stock and black
✱ 2 garlic cloves, sliced beans. Cook, uncovered,
✱ 400g carton passata for 30 mins.
✱ 1tbsp red wine 3 Cover the top with
vinegar tortilla crisps and
✱ 1tbsp sugar cheese and put under a
✱ 300ml vegetable medium grill for 5 mins,
stock until golden and crisp.
✱ 400g can black beans

300 CALORIES
✱ 1/2 large bag tortilla
crisps
✱ 100g vegetarian
cheese, grated
Or make ahead, then,
before serving, cover
with the tortilla chips
and cheese and reheat
in the oven.

54 500 CALORIE DIET MEAL PLANNER

298
CALORIES
CHICKENSATAY
RICE BOWL
SERVES 4 READY IN 40 MINS
✱1/2tsp ground turmeric
✱ 1tsp ground coriander
✱ 1tsp ground cumin
✱ Pinch cayenne pepper
✱ 4 small chicken breast fillets
(400g in total)
✱ 1tsp olive oil
✱ 2tbsp reduced-fat smooth peanut
butter
✱ 1tbsp reduced-salt soy sauce
✱ Juice of 1/2 lime
✱ 1tsp medium curry paste
✱ 5tbsp fat-free natural yogurt
✱ 150g brown rice, cooked
✱ Cucumber and spring onion, shredded,
and fresh coriander, to serve
METHOD
1 Heat the oven to 190°C, Gas 5. Mix the
turmeric, coriander, cumin and cayenne
and season with freshly ground black
pepper. Rub spices over the chicken, put
300
CALORIES
& UNDER
in a roasting tin and drizzle over the oil.
Roast for 30-35 mins until cooked through.
2 Meanwhile, mix the peanut butter, soy
sauce, lime juice, curry paste and yogurt,
adding a little warm water from the kettle
to make a smooth sauce. Cover and
heat for 30-60 secs in the microwave.
3 Slice the chicken and serve in bowls
with rice, cucumber sticks and shredded
spring onions. Spoon the sauce over the
chicken and garnish with fresh coriander.

QUINOACHICKEN
SERVES 4. READY IN 35 MINS
✱ Olive oil cooking spray
✱ 1 onion, peeled and chopped
✱ 2 garlic cloves, peeled and crushed
✱ 3 skinless chicken breasts, cut
into strips
✱ 125g quinoa
✱ 300ml vegetable stock
✱ 2 celery sticks, chopped
✱ 75g frozen soya beans
✱ 75g frozen peas
✱ 1 courgette, grated
✱ 2tbsp basil leaves, chopped, plus extra
for serving
✱ 1tbsp Parmesan cheese, finely grated
METHOD
1 Spritz a large pan with a few squirts of
oil, add the onion and cook gently for 5
mins to soften.
2 Add the garlic and chicken to the pan,
300 CALORIES
then season and cook for 5 mins.
3 Stir in the quinoa and stock to the pan,
then cover and simmer for 10 mins.
4 Add the celery, soya beans, peas and
courgette and cook for another 10 mins
until the liquid is reduced and the
quinoa and vegetables are tender.
5 Stir in the basil and Parmesan cheese.
To serve, season with salt and pepper to
taste and finish with a few basil leaves.
 300
Aubergine CALORIES
& UNDER

Parmigiana
salad
SERVES 2. READY IN 15 MINS
✱ Frylight spray oil
✱
✱
✱
✱
✱
1 aubergine, sliced
1 red pepper, cut into strips
1 red onion, cut into wedges
2 tomatoes, sliced
1 ball light mozzarella, sliced
260CALORIES
✱ 50g rocket leaves
✱ 2tbsp basil leaves
✱ 1tbsp lemon juice
METHOD
1 Heat a griddle pan or grill. Squirt the
prepared aubergine, red pepper, onion and
tomatoes with Frylight, and grill on both
sides until charred and cooked through.
2 Toss the grilled vegetables with the
mozzarella slices, rocket, basil leaves and
lemon juice. Season with salt and pepper.

Speedy
veggie
ramen
300
CALORIES
SERVES 4. READY IN 20 MINS
✱
✱
✱
200g aubergine, cut into chunks
2tsp sunflower oil
200g mixed mushrooms, sliced
✱ 200g marinated tofu
✱ 4 sachets miso soup paste
✱ 160g ramen noodles
✱ Few stalks Tenderstem broccoli
✱ 200g soya beans
✱ 2tsp Very Lazy Ginger
✱ 2tbsp soy sauce
✱ 200g radishes, sliced
✱ Handful fresh watercress or
salad leaves
METHOD
1 Lightly fry the aubergine in
the oil. Once tender, add the
mushrooms and fry until soft
and golden. Add the tofu and
heat through.
2 Meanwhile, put the miso paste in
a pan with 1.2ltr boiling water. Add
the noodles and broccoli, and cook
until tender.
3 Add tofu mixture, soya beans
and ginger, then soy sauce. Heat
through, then serve in bowls
topped with radish and watercress.

500 CALORIE DIET MEAL PLANNER 57

300
CALORIES
& UNDER
Mediterranean rice
& pearl barley salad
SERVES 6. READY IN 50
MINS.
✱ 100g pearl barley
✱ 125g basmati rice
✱ 2 garlic cloves, crushed
✱ 60g pine nuts
✱ 1 red onion, chopped
✱ Finely grated zest and
juice of 1 lemon
✱ 2tbsp extra virgin olive oil
✱ 1 small bunch of basil
leaves, chopped
✱ 1 small bunch mint
leaves, chopped
✱ 250g pack red and yellow
cherry tomatoes
✱ 180g pack light sheep’s
feta cheese
✱ A few basil and mint
leaves, to garnish
METHOD
1 Place the pearl barley in
a pan, cover with 550ml
boiling salted water. Cover
and simmer for 25mins until
tender, then drain.
58 500 CALORIE DIET MEAL PLANNER
Chicken
300 CALORIES
peperonata
SERVES 4. READY IN 35 MINS.
✱ 2tbsp olive oil
✱ 4 part-boned chicken breasts
✱ Few squirts spray oil
✱ 2 onions, sliced
✱ 4 garlic cloves, crushed
✱ 4 red peppers, sliced
✱ 250g mushrooms, sliced
✱ 250ml chicken stock
✱ 1tbsp fresh oregano leaves
METHOD
1 Heat the oven to 190°C or Gas Mark 5. Heat
the oil in a large non-stick pan, season the
chicken and fry for 2 mins each side. Put into a
roasting tin and cook in the oven for 15 mins.
2 Fry the onions in the spray oil in a non-stick
sauté pan for 5 mins. Add the garlic, peppers
and mushrooms. Cook for 5 mins.
3 Pour in the stock, add the oregano and
bring to the boil. Season and simmer for 5
mins. Pour over the chicken.
2 Put the rice and garlic
in another pan, with
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CALORIES
400ml cold salted water.
Cover, bring to the boil, then
simmer gently for 10 mins,
until the rice is tender and
the liquid is absorbed.
3 Dry-fry the pine nuts in
a non-stick pan for a few
mins, turning until golden
all over.
4 Add the onion to a large
bowl with the lemon zest,
juice and olive oil. Stir in the
pearl barley, rice, most of
the pine nuts and the
chopped herbs.
5 Gently mix in the cherry
tomatoes and cheese, and
season generously with
salt and pepper. Tip into a
salad bowl, sprinkle over
reserved pine nuts and basil
and mint leaves.
350
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& UNDER
Mouth-watering meals
that are super-healthy,
too? Win-win!
FRUIT & OAT AMERICAN
PANCAKES
SERVES 6. READY IN 20 MINS,
PLUS SOAKING
✱ 200g gluten-free oats
✱ 700ml buttermilk
✱ 3 eggs, beaten
✱ 75g buckwheat flour
✱ 2tsp gluten-free baking powder
✱ 100g blueberries
✱ Pinch salt
✱ 2tbsp rapeseed oil
TO SERVE
✱ 150g blueberries
✱ 1 banana, sliced
✱ 8 strawberries, sliced
METHOD
1 Put the oats in a large bowl and pour
over the buttermilk. Chill and leave to
soak for 2 hours or overnight.
2 Mix in the eggs, flour, baking powder,
100g blueberries, salt and 1tbsp oil,
until combined.
3 Heat a flat griddle or large, shallow
heavy-based pan with a little oil. Ladle
in mixture to make 2 or 3 pancakes at
a time, about 10cm each in diameter.
When the surface starts to bubble
– after about 2 mins – use a flat spatula
to flip them over. Cook until just firm.
Keep warm in a very low oven.
4 Put 150g blueberries in a pan with
3tbsp water, bring to the boil and
simmer for 3 mins until the fruit softens
and liquid becomes syrupy.
5 Layer up a couple of pancakes with
the softened blueberries and the
sliced banana and strawberries.
330 CALORIES
 350
Chilli greens & CALORIES
& UNDER

egg on toast
SERVES 2. READY IN 15 MINS.
314
CALORIES
✱ 2tbsp olive oil
✱ 2 garlic cloves, 1 sliced finely, 1 halved
✱ 1/2-1 red chilli, sliced
✱ 400g mixed greens
✱ 2 eggs
✱ 2 slices sourdough bread (50g each)
✱ 2tsp chilli sauce, such as sriracha
✱ Tabasco, to season
METHOD
1 Warm 1tbsp of the olive oil in a frying pan
over a medium heat. Add the sliced garlic and
chilli and cook for 1 min. Add the mixed greens
and stir-fry for 3-4 mins.
2 In a separate pan, fry the eggs in remaining oil
until the whites are set. Toast the bread, then rub
one side of each with the cut sides of the garlic.
3 Divide the greens between the slices, top
each with an egg, the chilli sauce and a few
drops of Tabasco.

All-day breakfast
350 CALORIES
pancakes
SERVES 2. READY IN 20 MINS.
FOR THE PANCAKES
✱ 100g plain flour
✱ 11/2 level tsp baking powder
✱ Salt
✱ 3 medium eggs
✱ 100ml skimmed milk
✱ Spray oil
FOR THE TOPPING
✱ 2 bacon medallions
✱ 175g cherry tomatoes, halved
✱ 125g chestnut mushrooms,
sliced
✱ 1-2tbsp freshly shredded basil
✱ Salt and freshly ground black
pepper
METHOD
1 To make the pancakes, tip the flour,
baking powder and salt into a bowl.
Break 1 egg into the milk and mix,
then gradually whisk into the flour
mixture to give a smooth batter.
2 Heat a non-stick frying pan and
squirt with a spray of oil. Drop 3–4
dessert spoonfuls of the mixture
into the pan and spread out to give
rounds each of about 7–8cm in
diameter. Cook for 1–2 mins, then
turn them over and cook for a
further 1–2 mins until lightly golden
on both sides. remove from the pan
and cook the remaining mixture,
keeping the first batch warm in
a very low oven.
3 Spray oil in the hot pan and cook
the bacon medallions for 1–2 mins
on both sides. Push the bacon to
one side of the pan and give 1 spray
oil to the clear area of the pan and
add the mushrooms. Cook for 1–2
mins, then add the tomatoes and
cook until they start to soften, then
stir in the basil and seasoning.
4 Poach the remaining 2 eggs.
5 Divide the pancakes between
2 plates and top each with a piece
of bacon. Spoon on the tomato
mixture and top with poached egg.
Grind over a little black pepper
and serve immediately.

500 CALORIE DIET MEAL PLANNER 61

Courgette & basil fritters
with horseradish dip
MAKES 12-14. READY IN 15 MINS
FOR THE DIP:
✱ 1/2 x 300ml carton soured cream
✱ 2tbsp mayonnaise
✱ 1-2tsp horseradish sauce
✱ 2tbsp freshly chopped basil
FOR THE FRITTERS:
✱ 100g (3 1/2oz) plain flour
✱ 2 large eggs, beaten
✱ 4tbsp milk
✱ 2 courgettes, grated
✱ 2tbsp freshly chopped basil
✱ 2-3 red chilli, deseeded and
finely chopped
✱ 1-2tbsp olive oil
METHOD
1 To make the dip, tip the soured
cream into a bowl and beat in
the rest of the ingredients.
Season to taste with salt and
62 500 CALORIE DIET MEAL PLANNER
pepper. Keep the dip chilled
until serving.
2 To make the fritters, sift flour
into a bowl and add salt and
pepper. Whisk in the egg and
milk to give a smooth batter. Stir
in the courgette, basil and chilli.
3 Pour a little of the oil into a
frying pan and use kitchen
paper to spread it over the
surface and heat it. Spoon
tablespoonfuls of the mixture
into the pan and cook for 2-3
mins until golden.
4 Turn them and cook for 2-3
mins more until golden on the
other side. Cook spoonfuls for a
few minutes on each side until
golden and cooked through. Serve
with dip.
312
CALORIES
Chorizo &
311
CALORIES
bean salad
SERVES 4. READY IN 25 MINS.
✱ 125g cooking chorizo, sliced
✱ 2tsp olive oil
✱ 2 shallots, chopped
✱ 2 sticks celery, sliced
✱ 1 orange pepper, chopped
✱ 150ml white wine (or
vegetable stock)
✱ 410g can cannellini beans, rinsed
and drained
✱ 150g sunblush tomatoes, drained
✱ 4 spring onions, sliced
✱ Handful of flat-leaf parsley leaves
✱ Crusty bread, to serve
METHOD
1 Fry the chorizo in the oil in a large
pan for 2-3 mins. Add shallots, celery
and pepper and stir-fry for 3 mins.
2 Pour in the wine (or stock) and
simmer until the liquid has reduced
by half.
3 Meanwhile, mix the beans, tomatoes
and spring onions, then add the
chorizo mix and garnish with the
parsley leaves.
 350
CALORIES
& UNDER

316 CALORIES

HERB-CRUSTED COD
SERVES 4. READY IN 25 MINS ✱ 70g bag mixed salad leaves and pulse to combine.
✱ 2tbsp basil ✱ 1tbsp low-calorie French dressing 3 Place the cod on the lined sheet and
✱ 2tbsp parsley ✱ Lemon wedges, to serve season. Brush a little olive oil over then
✱ 2 slices bread METHOD press 1/4 of the mixture on to each fillet.
✱ 2tbsp grated Parmesan or Grana 1 Heat the oven to 200°C, Gas Mark 6. 4 Drizzle with a little olive oil and bake
Padano Line a baking sheet with non-stick for 12 mins until fish is cooked through.
✱ 1tbsp grated lemon zest and 1tbsp juice baking paper. 5 Meanwhile, cook the peas in boiling
✱ 1 egg white 2 Put the herbs into a processor and salted water for a few mins. Drain and
✱ 4 x 175g chunky cod fillets whizz. Add the bread, blend into serve with the cod, mixed salad leaves,
✱ 1tbsp olive oil crumbs. Add the cheese, lemon zest a drizzle of French dressing and lemon
✱ 350g (12oz) frozen petits pois and juice and egg white. Season well wedges on the side.
 BRIE AND ROCKET
TOASTIES WITH
CHERRY CHUTNEY
SERVES 2. READY IN 50 MINS,
PLUS MATURING TIME.
FOR THE CHERRY CHUTNEY
✱ 1 eating apple, grated
✱ 400g cherries – fresh or frozen –
stoned and roughly chopped
✱ 1 banana shallot, finely chopped
✱ 1/2tsp mustard seeds
✱ 3/4tsp coriander seeds,
roughly crushed
✱ 100g soft brown sugar
✱ 75ml cider vinegar
✱ A sterilised jar with a
tight-fitting lid
FOR THE SANDWICH
✱ 60g Brie, sliced
✱ Handful of rocket leaves
✱ 4 x 50g slices sourdough bread
METHOD
1 To make the chutney, put all the
ingredients in a saucepan, bring to
the boil and simmer gently for 45
mins, stirring occasionally. Transfer
to the sterilised jar. The chutney
will keep for up to 3 months in a
cool, dark place and is best stored
for a fortnight before eating.
2 To make the toasties, divide the
brie and rocket between 2 slices
of bread, spreading the remaining
2 slices generously with chutney.
Sandwich together, pressing down
firmly, then cook in a hot griddle
pan. Weigh the toastie down with
something heavy like a saucepan
to press the ingredients together

328
as they heat. When the bread is
marked from the griddle and the
Brie is melting – about 1-2 minutes
on each side – slice toasties into
wedges and eat straight away.

CALORIES

Chicken in garlic
and sherry sauce
SERVES 4. READY IN
1 HOUR
✱ 4tbsp extra virgin olive oil
✱ 2 bay leaves
✱ 8 garlic cloves, unpeeled
✱ 8 chicken thighs, skin on
and bone in
✱ 75ml dry sherry
✱ 2tsp pimentón (smoked
paprika)
✱ 4tbsp chopped fresh
parsley
METHOD
1 Put the oil, bay and garlic
into a small pan and leave
to infuse over a low heat
for 15 mins. Heat the oven
to 180°C, Gas 4. Put the
oil, bay leaves and garlic
into a large sauté pan.
344CALORIES
350
CALORIES
& UNDER
Season the chicken, add
it to the sauté pan and
cook, skin-side down,
until the skin is crispy.
Then put skin-side up on
a baking tray in the oven
and cook for 35 mins
more or until the chicken
is cooked through.
2 Return the chicken
to the infused oil in the
sauté pan, turn up the heat
and add the dry sherry.
Allow it to bubble to burn
off the alcohol, then
sprinkle over the pimentón
and the parsley. Serve with
a tomato salad and some
crusty bread to dip into
342
CALORIES
the sauce.
Warm Rainbow
Cabbage Salad
SERVES 4. READY IN ✱ Good pinch of soft
8 MINS. light brown sugar
✱ 1tbsp sunflower oil ✱ 2tbsp balsamic
✱ 1 red onion, peeled vinegar
and sliced ✱ 4tbsp good olive oil
✱ 1 small fennel bulb, METHOD
finely sliced (optional) 1 Heat the oil in a frying
✱ Half a red cabbage, pan and cook the onion
finely shredded and fennel, if using, for
(about 350g) 1-2 mins. Add the red
✱ Half a sweetheart cabbage and cook for
or pointed cabbage, another 2–3 mins. Tip
shredded (about into a large serving
250g) bowl. Add the raw green
✱ 1 medium carrot, cabbage and carrot.
peeled and grated 2 To make the dressing,
✱ 3tbsp pumpkin seeds, whisk the ingredients
toasted together, adding
✱ Handful of flat-leaf seasoning. Pour over the
parsley leaves
FOR THE DRESSING:
✱ 2tsp wholegrain
mustard or Dijon
salad and mix in well.
To serve, sprinkle the
pumpkin seeds and
parsley leaves over and
mustard eat while still warm.
500 CALORIE DIET MEAL PLANNER 65
Thai Prawn Curry
and Noodles
SERVES 4. METHOD
350CALORIES
READY IN 25 MINS. 1 Heat the oil in a pan and
✱ 2 teaspoons sunflower oil fry the onion for a few
✱ 1 onion, peeled minutes, to soften. Add the
and sliced garlic, Thai curry paste,
✱ 1 clove garlic, peeled potatoes, pepper and
and crushed 300ml hot water.
✱ 2 teaspoons Thai 2 Stir in the coconut cream
red curry paste and salt, or alternatively
✱ 2 potatoes, peeled a splash of Thai fish sauce;
and cut into cubes simmer for 10 minutes.
✱ 1 red pepper, deseeded, 3 Add the prawns and
and sliced into strips simmer for 5 more minutes.
✱ 160ml can coconut cream 4 Meanwhile, put the
✱ Pinch of salt or Thai noodles in a bowl, pour in
fish sauce enough boiling water to
✱ 200g raw cover and leave for 10-15
king prawns minutes, to soften. Drain
✱ 125g Thai noodles well and serve
rice noodles with the curry.

Sweet & Sour Pork

311
CALORIES
SERVES 4.
READY IN 10 MINS.
✱ 500g pork fillet, thinly
sliced
hands. Put a wok or pan on
a high heat. Add 1tbsp of
the oil and, when hot, add
the pork in two batches
✱ 2tbsp Malaysian curry and stir-fry for 2-3 mins,
paste, or Thai yellow until browned and cooked
curry paste through. Transfer the pork
✱ 2tbsp sunflower oil onto a hot plate.
✱ 200g chopped fresh 2 Stir-fry the pineapple
pineapple for a minute or two to
(ready prepared) caramelise. Put it with
✱ 1 red onion, peeled the meat on the hot plate.
and cut into wedges Reheat the wok, add the
✱ 150g green beans, rest of the oil and the
topped and halved onion and stir-fry for two
✱ 150g baby plum mins. Add the beans and
tomatoes, halved 2tbsp water and cook for
✱ 1tbsp Thai fish sauce another minute.
✱ 1tbsp brown sugar 3 Put the rested pork and
✱ Juice of 1 lime pineapple back in the wok
✱ Large handful of fresh and add the tomato halves,
basil leaves fish sauce, sugar and lime
juice. Warm through for
METHOD half a minute and then
1 Put the pork in a bowl sprinkle with basil leaves.
with the curry paste and Serve with rice and lime
mix together with your wedges, if liked.

66 500 CALORIE DIET MEAL PLANNER


WINTER ROOT
VEGETABLE TAGINE
SERVES 4. READY IN 45 MINS.
✱ 1 tablespoon olive oil
✱ 2 onions, peeled and sliced
✱ 2 cloves garlic, peeled and crushed
✱ 2 tablespoons tomato puree
✱ 2 tablespoons harissa paste
✱ 4 carrots, peeled and halved
lengthways
✱ 3 parsnips, peeled and halved
lengthways
✱ 2 sweet potatoes, peeled and each
cut into quarters
✱ 300g butternut squash, peeled,
deseeded and cut into chunks
350 CALORIES
✱ 600ml hot vegetable stock
✱ Salt and freshly ground black pepper
✱ 400g can chickpeas, drained
✱ 400g can chopped tomatoes
✱ 2 tablespoons chopped fresh
coriander leaves
✱ 2.5 litre flameproof
casserole dish
METHOD
1 Heat the oil in the casserole dish and
gently fry the onions for 5 minutes,
to soften them but not brown.
2 Add the garlic, tomato puree and
350
CALORIES
& UNDER
harissa paste and cook for 1 minute.
3 Add the carrots, parsnips, sweet
potatoes and butternut squash. Pour
in the stock and season to taste. Cover
the dish and simmer for 25 minutes
until the vegetables are tender.
4 Stir in the chickpeas and canned
tomatoes and warm the tagine through
for 5 minutes. Serve hot, sprinkled with
the fresh coriander to taste.
BEEF STIFADO
SERVES 6, READY IN 1 HR 15 MINS, ✱ 1-2 cinnamon sticks, broken into
PLUS MARINATING large pieces
✱ 750g beef, diced FOR THE CASSEROLE:
FOR THE MARINADE: ✱ 6tbsp light olive oil
✱ 2-3 sprigs of rosemary ✱ 450g shallots or
✱ 2-3 bay leaves pickling onions, peeled
✱ 2tsp dried or 2tbsp oregano leaves ✱ 400g can chopped tomatoes
✱ 125ml red wine ✱ 2tbsp tomato purée
✱ 2tbsp red wine vinegar ✱ 1 Knorr Beef Stock Pot
✱ 2-3 garlic cloves, peeled and crushed ✱ Orzo pasta, to serve
✱ 3-4 cloves ✱ Oregano leaves, to garnish
METHOD
1 Mix all the ingredients for the
marinade, then stir in the beef, and
cover. Leave in the fridge for a few
hours or preferably overnight.
2 Heat the oven to 180C/Gas 4. Heat
2tbsp oil in a large pan and cook the
shallots, or small onions, for 7-10 mins,
until they start to turn golden, then
remove them from the pan and set
aside. Drain the beef as well as possible,
reserving the marinade juices.
3 Heat 2 more tbsp of oil and cook half
the drained beef until it’s seared on all
sides and starting to turn brown, then
transfer to a casserole dish. Heat the
remaining oil, cook the rest of the beef
and add to the casserole.
4 Pour the marinade into the pan and
add the chopped tomatoes, tomato
purée, Stock Pot and 100ml water.
Bring the mixture to the boil, then pour
it into the casserole over the beef.
Season. Cover the dish and cook in
the oven for 1 hour.
5 Add the shallots or onions to the
casserole, re-cover and cook for a
further hour, or until the meat is tender.
Serve with orzo pasta, garnished with
oregano leaves.
314
CALORIES
 350
East-West potatoes
331
CALORIES
& UNDER

SERVES 4 browned all over.

READY IN 20 MINS
✱ 3tbsp oil
✱ 750g thickly sliced,
cooked potatoes, unpeeled
✱ 2 cloves garlic, peeled
and crushed
✱ 2tsp toasted cumin seeds
✱ 2tsp garam masala
✱ About 250g fresh spinach
leaves (big leaves rather
than baby)
✱ 4 medium or large eggs
✱ Salt and freshly ground
black pepper
✱ Small tub of Greek yogurt,
to serve (optional)
METHOD
1 Heat 2tbsp of the oil in a
large frying pan. Add the
potatoes and cook for about
8 minutes until potatoes are
2 Add the rest of the oil and
the garlic and cook for a
CALORIES
couple of minutes, then stir
in 1tsp of the cumin seeds
and all the garam masala.
3 Add the spinach and let
it wilt for a minute or two.
4 Meanwhile, poach the
eggs in another pan
(poaching for around 4 mins
will give you a firm white
and nice, runny yolk).
5 Divide the potato mixture
between 4 hot plates, then
top each with a poached
egg. Season with salt and
pepper, then sprinkle with
the rest of the cumin seeds.
Drizzle with more oil and
serve with Greek yogurt,
if you like.

Thai mushroom
& tofu curry
SERVES 4
READY IN 25 MINS
✱ 100g rice noodles
✱ 400ml can reduced-fat
coconut milk
✱ 43g packet Thai red curry
paste (we used Thai Taste)
✱ 150ml vegetable stock
✱ 1tbsp soy or tamari sauce
✱ Finely grated zest and
juice of 1 lime
✱ 250g chestnut mushrooms,
sliced
✱ 125g shiitake mushrooms
✱ 1tbsp sunflower oil
✱ 1 red onion, chopped
✱ 1 red chilli, deseeded
and chopped
✱ 200g smoked
around 10 mins for the
noodles to soften.
2 Meanwhile, pour the
coconut milk into a pan with
the Thai curry paste,
vegetable stock, soy or
tamari sauce, lime zest and
juice and mushrooms, and
warm gently for 5 mins.
3 Heat the sunflower oil in
a frying pan, add the red
onion and cook for 5 mins
to soften. Add the chilli and
cook for a couple more mins,
then add to the curry mix,
along with the drained
noodles, and warm through.
4 Pan-fry the tofu for a few
mins, then add the baby kale

332
tofu, cubed and cook for a further 2 mins,
✱ 60g baby kale before adding to the curry.
METHOD 5 Divide between the bowls
1 Place the rice noodles into and serve immediately.
CALORIES a pan and cover with plenty
of boiling water. Leave for

500 CALORIE DIET MEAL PLANNER 69

 500
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 Smoothies
On a juice fast or fancy a quick, easy snack? Try one of our brilliant blends

234
CALORIES
& UNDER
 CLEAN GREENS
BLEND
4 1 whole kiwi, skinned
4 Juice of 1 lemon
4 2.5cm x 2.5cm cube ginger
4 1 handful spinach
4 100g cucumber
4 1 stalk celery, approx 40g
4 1/2 frozen banana
4 2tsp chia seeds
4 100ml coconut water

156
CALORIES

72 500 CALORIE DIET MEAL PLANNER

 Smoothies

Blueberry
sunset
BLEND
✱ 1 frozen banana
✱ 50g blueberries
✱ 25g beetroot
✱ 1tsp vanilla extract
✱ 40g tofu
✱ Sprinkle of cinnamon
✱ 200ml unsweetened
almond milk

234CALORIES

Green Cacao delight

smoothie bowl
BLEND 4 1tbsp 0%-fat Greek
BLEND
✱ 1 frozen banana
✱ 2tsp cacao
4 25g baby yogurt and 50ml Alpro ✱ 1tsp vanilla extract
spinach leaves Coconut Original ✱ Sprinkle of
4 2 florets broccoli 4 6 raspberries and cinnamon
4 1/2 kiwi, peeled 4 thin slices fresh ✱ 40g tofu
4 1/2 apple, cored coconut, to serve ✱ 200ml
unsweetened
almond milk
✱ Scoop of ice,
approx 50g

214
CALORIES

98
CALORIES

500 CALORIE DIET MEAL PLANNER 73

 Pink
panther
BLEND
4 25g beetroot
4 40g silken tofu
4 5 mint leaves
4 1/2 frozen banana
4 2.5cm x 2.5cm
cube ginger
4 3 medium strawberries
4 100ml unsweetened
almond milk
4 1 scoop ice,
approx 50g

155
CALORIES

Tropical treat Tropical

BLEND
4 1/2 papaya
4 80g pineapple
zing
BLEND
4 1tsp vanilla extract 4 1/2 papaya, approx 75g
4 2tbsp Total 0% 4 1/2 frozen banana
Greek yogurt 4 2.5cm x 2.5cm
4 2tsp flaxseeds cube ginger
4 200ml 4 Juice of 1 lime
unsweetened 4 200ml coconut water
almond milk 4 2tsp chia seeds
4 1 scoop of ice, 4 Scoop of ice, approx 50g
approx 50g

145
CALORIES

184
CALORIES

74 500 CALORIE DIET MEAL PLANNER

 Smoothies

Ultimate
green tea
smoothie
BLEND
4 1/2tsp matcha green tea
4 1 large frozen banana
4 40g tofu
4 1tsp vanilla essence
4 Sprinkle of cinnamon

Smart tip
4 200ml almond milk
4 Scoop of ice, approx 50g
Matcha powder is
made from whole
leaves of green tea
that are ground up.
It’s been found to
contain many more
antioxidants than
standard green tea. 205CALORIES

Super veg blend

BLEND
✱ 100g cucumber
✱ Handful of kale
✱ 1 celery stalk, 40g
✱ 5 basil leaves
✱ 2.5cm x 2.5cm cube ginger
✱ 150ml apple juice
✱ 2tsp chia
✱ 1 banana, frozen
✱ Scoop of ice, approx 50g

200CALORIES

500 CALORIE DIET MEAL PLANNER 75

 Berry beetroot
smoothie bowl
BLEND
4 50g raw beetroot
4 50g frozen mixed
berries (reserve a
few for serving)
4 80ml skimmed milk
4 Zest half orange, plus
a squeeze of juice

Pour into a bowl and

serve with 1tsp 0%-fat
natural yogurt (we used
Yeo Valley 0% Fat
Greek Style Natural),
the reserved berries

80
and mint leaves, torn.

CALORIES

Super maca
158
CALORIES fruit boost
BLEND 4 1tsp vanilla essence
4 1/2 frozen banana 4 200ml unsweetened
4 3 medium strawberries almond milk
4 1tsp maca powder 4 Scoop of ice,
4 2tbsp Total 0% approx 50g
Greek yogurt

Blueberry sunrise
BLEND 4 1tsp acai berry powder
4 25g beetroot
4 50g blueberries
4 2.5cm x 2.5cm
cube ginger
4 2tsp flaxseeds
4 1/2 frozen banana
4 200ml coconut water
4 handful ice
186
CALORIES

76 500 CALORIE DIET MEAL PLANNER

 Sweet treats
Yes, you CAN indulge on a fast day thanks to these healthy ideas...

CALORIES
& UNDER
SUMMER BERRY
PUDDING
SERVES 2. READY IN 15 MINS.
PLUS CHILLING.
✱ 200g frozen summer fruits
✱ 15g white sugar with stevia
✱ ½tsp vanilla bean paste (optional)
✱ 2 slices Kingsmill 50/50 No Crusts
✱ 2tsp reduced-fat crème fraiche
METHOD
1 Place the summer fruits in a saucepan
with the sugar and vanilla bean paste, if
using. Place over a low heat for 5-10
mins, or until the fruit has defrosted and
is beginning to soften, and the sugar
has completely dissolved.
2 Cut 2 discs from each slice of bread,
approximately 5-6cm depending on the
size of the small glass tumbler being
used. (Handy tip: make the remaining
bits of bread into breadcrumbs and
freeze for future use). Place 1 disc in the
base of each tumbler.
3 Strain the summer fruits, reserving the
juices. Spoon half of the fruit on to the
bread base and top with the second
disc. Top with the remaining fruit and
wrap in cling film.
4 Refrigerate for at least 1 hour or until
whenever you’re ready to enjoy them. If
your calorie intake for the day allows,
serve the pudding pots with a small
dollop of crème fraiche and a drizzle of
the reserved juices.

122 CALORIES

Smart tip
To reduce the calorie
count for this healthy
pud to under 100
calories, only use one
slice of bread. Omit
the base disc and just
pop a slice in the
middle for 98
calories per pot!
 Sweet
treats
Stewed
plums &
custard
SERVES 1. READY IN
7 MINS.
✱ 125g plums
✱ 125g pot low-fat custard
METHOD
1 Halve the plums, twist
gently and remove stones.
Cut into slices.
2 Put plums in a heatproof
bowl with 1tbsp water.
Microwave for about 2 mins
to soften.
3 Warm the custard
according to packet
instructions. Pour over the
144
CALORIES
plums to serve.

Lemony
Eton mess
with
raspberries
SERVES 1. READY IN 5 MINS.
✱ 2 mini meringue nests
✱ 50g frozen raspberries
✱ 100g fat-free natural yogurt
✱ 1tbsp lemon curd
METHOD
1 Lightly crush the meringues and
the raspberries and add to the
natural yogurt, reserving a few
raspberries to garnish.

Smart tip
For an easy, tasty
2 Add the lemon curd and gently
fold it in. Spoon into a serving dish
and serve immediately, garnished
alternative, crush 75g
with the rest of the raspberries.
strawberries together
with 2tsp icing sugar,
fold into 100g
fat-free fromage frais
with the crushed
meringues and serve
(133 cals).
150CALORIES

500 CALORIE DIET MEAL PLANNER 79

 Cherry &
chocolate
black
130
CALORIES

forest pot
SERVES 1. READY IN 5 MINS.
✱ 1/2 Weight Watchers mini roll
✱ 50g drained black cherries
with kirsch
✱ 1tbsp lighter dairy cream spray
✱ 1 fresh cherry
✱ 5g grated dark chocolate
METHOD
1 Cut the mini roll into three
slices and arrange in the bottom
of a glass dish. Spoon over the
drained black cherries and squirt
the cream over the top.
2 Top with the fresh cherry and
grated dark chocolate to serve.

Fro-yo
149
CALORIES
Smartie
sandwich
feast
SERVES 1. READY IN 5MINS.
PLUS CHILLING.
✱ 50g scoop frozen yogurt,
such as Waitrose LoveLife
Calorie Controlled Belgian
Chocolate, softened slightly
✱ 2 wafer biscuits
✱ 1 x 14g box Mini Smarties
METHOD
1 Place the scoop of slightly

Smart tip softened frozen yogurt on to a

wafer and use the back of a
Bring this treat down
to just 100 calories spoon to squash and spread
by replacing the Mini the ice cream so it comes to
Smarties with 1tsp of the edges of the wafer. Top
hundreds and with the remaining wafer, then
thousands sprinkles sprinkle the Mini Smarties
instead. around the edges.
2 Place in the freezer to chill
until firm, or until required.

80 500 CALORIE DIET MEAL PLANNER

149
Sweet
treats

CALORIES

MERINGUE &
RASPBERRY-RIPPLE
SEMIFREDDO
SERVES 6. READY IN 10 MINS. METHOD 3 Use a wooden spoon to mix the
PLUS FREEZING. 1 Line a 2lb loaf tin with cling film and meringue nests into the softened
✱ 500ml YooMoo Frozen Vanilla Yogurt place in the freezer. Allow the frozen yogurt, then fold in the crushed
✱ 150g raspberries yoghurt to soften for a few minutes. raspberries. Scrape into the prepared
✱ Grated zest of ½ lemon 2 Meanwhile, place the raspberries in tin and cover with cling film. Return to
✱ 8 mini meringues, broken into pieces small bowl with the lemon zest and the freezer for at least 2 hours, until firm
crush lightly using the back of a fork. enough to slice, or until required.
IDEAS FOR
ONTHEGO!
Short on time and not sure what to eat? Check out our guide to
help you pick low-cal eats for when you need something fast!

WHAT’S FOR LUNCH?

✱ Tesco Healthy ✱ Sainsbury’s Taste The
Living Chicken Difference Edamame &
Noodle Soup In Butter Bean Salad (185g),
A Mug (65g), £2, 112 cals per half pot
80p, 46 cals
✱ Waitrose Bright &
Crunchy Rainbow Salad
✱ Sainsbury’s Be (220g), £2.99, 56 cals
Good To Yourself
Chargrilled ✱ New Covent Garden
Vegetable Soup Co Skinny Goan
Couscous (200g), Spiced Chicken
£1.50, 152 cals (600g), £2, 107 cals
per half pot per half carton

SOMETHING SWEET
✱ Innocent
smoothie ✱ M&S Percy Pigs
pomegranate (170g), £1.65, 90 cals
(250ml), £1.80, 77 per three sweets
cals per half bottle

✱ Go Ahead! Crispy Slices ✱ Jaffa Cakes, £1 for

Apple (43.6g), £1.50 for 5, pack of 10, 46 cals
55 cals per slice (3 slices per 12.2g cake
per pack)
✱ Whitworths
Whole
✱ Müller Apricots
✱ Tesco
Light (140g),
Fruit Platter ✱ Kallo dark chocolate
Cherry £2, 53 cals
(350g), £2.50, organic rice cake thins
Yogurt per 30g
75 cals per
PHOTO: GETTY

(175g), 68p, (90g), £1.49, 55 cals per serving

half pack rice cake
99 cals
 READY MEALS TO THE RESCUE
✱ Weight Watchers
Hearty Cottage Pie
(400g), £2.50,
Asda, 328 cals

✱ Sainsbury’s Be
✱ Sainsbury’s My
Good To Yourself
Chicken Tikka Goodness! Silky
Biryani (400g), Butternut Squash
£3, 343 cals Risotto (350g), £2.50,
326 cals

✱ Pure Chicken & Prawn

Paella (300g), £2.85,
Waitrose, 340 cals

OUT AND
ABOUT ✱ Sainsbury’s My
Goodness! Classic Roast
Chicken Dinner (380g),
✱ Pret Spinach
£3.25, 285 cals
and Egg Pot,
£3.25, 170 cals
✱ Waitrose LoveLife
✱ Weight Watchers
Calorie Controlled
✱ Crussh Carrot & Spicy Mac &
Spinach & Ricotta
Butternut Soup, £2.25, Cannelloni (400g), Meatballs (360g),
196 cals £2.75, 299 cals £2.50, 302 cals

✱ McDonald’s
Grilled Chicken ✱ Leon ✱ Morrisons Red Thai
Salad, prices Crushed Vegetable Curry & Rice
vary, 133 cals Pea Salad (380g), £3.26, 334 cals
(200g),
prices
vary, 171 ✱ Tesco Roasted
✱ Quorn Lasagne
cals Aubergine & Tomato
Frozen (300g), £2,
Ocado, 300 cals Mozzarella Bake
(380g), £2.50, 257 cals
✱ Caffè Nero Fruit
Salad (185g), ✱ Tesco Roasted
✱ Waitrose
prices vary, 71 cals Mushroom & Ale
Indian Spinach
Potato Topped
✱ Burger King Dal (300g),
Pie (400g), £2.50,
Apple Fries, prices £2.29, 131 cals
322 cals
vary, 30 cals per half pack

500 CALORIE DIET MEAL PLANNER 83

LITTLE
Extras
Ifyouhaven’tusedallyour
calorieallowance,beat
hungerwiththese snacks
–orbeefupyourmeals
withourlow-calsides…

SNACKS 100 CALS

AND UNDER

O 15smallalmonds O 120gprawns OA Soreen Lunchbox Loaf

O PacketofFrenchFriesanda O Smallhandful (22g) OMini Babybel and a handful

handfulofcherrytomatoes unsaltednutsand raisins of blueberries
COMPILED BY ANGELA DOWDEN. PHOTOS: ALAMY, GETTY

O Canofginandslimline tonic, O50g drained Sacla Artichokes

O 2x10gsquaresofdarkchocolate andtwolargeKalamata olives and a slice of Parma ham

84 500 CALORIE DIET MEAL PLANNER

 Snacks

SOMETHING
ON THE SIDE?
OWhite rice,
O150g Greek yogurt and 50g, uncooked
OA 150ml glass of red or a handful of raspberries weight
dry white wine or strawberries
175
cals

O New
potatoes,
180g 140
cals

OBoiled egg smashed with 1tbsp of OOne slice of wholemeal toast from O Freshveg
Hellmann’s Lighter Than Light a 400g loaf, with a thin spread of –carrots,
Mayonnaise and celery sticks butter and Marmite broccoli,
30-35 beans,80g
cals

O Sweetcorn,80g
69
cals

O Fresh
greensalad,
O1 Ryvita Thin and OHalf a can of 80g
2 Dairylea triangles grapefruit in juice
25
cals
65
O Peas,80g cals

O Brown
rice,50g
177 uncooked
cals weight
O17g bag sweet and salt popcorn O2 Sainsbury’s Harissa
and an easy peeler citrus Lamb & Chicken Koftas
O Pasta,75g
uncooked
weight

219
cals

175 O Jacket
cals
O70g chicken tikka slices and OAn apple and two small potato,180g
some cucumber chunks easy peeler citrus

500 CALORIE DIET MEAL PLANNER 85

 CALORIECou
Food
nter
Average portion (g) Calories

FRUIT
Apples 125 59
Apricots (flesh only) 80 25
Bananas 100 95
Blackberries 100 25
Blueberries 50 35
Cherries (weighed with stones) 80 38
Clementines (weighed with peel and pips) 80 22
Figs 55 24
Grapes 100 60
Kiwi fruit (weighed with skin) 75 32
Melon (weighed with skin) 40 6
Nectarines (weighed with skin) 150 54
Oranges (weighed with skin) 200 52
Peaches (weighed with stone) 150 45
Pear 150 50
Pineapple 80 33
Plums (weighed with stone) 70 24
Raspberries 60 15
Satsumas (weighed with skin) 87 23
Strawberries 100 27
Watermelon (flesh only) 200 62

NUTS & SEEDS

Almonds 15 91
Brazil nuts 10 68
Cashew nuts 10 57
Cashew nuts (roasted and salted) 25 153
Hazelnuts 10 65
Mixed nuts 40 232
Mixed nuts and raisins 40 192
Peanuts (plain) 13 73
Pine nuts 5 34
Pistachio nuts (roasted and salted) 66 218
Pumpkin seeds 16 91
Sunflower seeds 16 93
Walnuts 20 138

VEGETABLES (raw, prepared, unless stated otherwise)

Beans
Broad 120 71
French 90 20
Runner 90 20
Beetroot 40 14
Broccoli 85 28

86 500 CALORIE DIET MEAL PLANNER

 Calories

Food Average portion (g) Calories

Brussels sprouts 90 38
Cabbage 90 23
Carrots 60 21
Cauliflower 90 31
Celery 30 2
Chilli peppers 10 3
Courgettes 90 17
Cucumber 100 11
Leeks 75 16
Lettuce 80 13
Mushrooms 80 10
Onions 150 54
Parsnips 65 43
Peas 70 55
Peppers 160 51
Potatoes
New (boiled) 175 131
Old (baked with flesh & skin) 180 245
Old (boiled) 175 126
Radishes 48 6
Spinach 90 23
Spring onions 10 4
Swede 130 31
Sweetcorn 60 56
Tomatoes 85 14

CHEESE
Brie 40 137
Cheddar 40 166
Cheese spread 30 81
Cottage, 4% fat 40 36
Cottage, 2% fat 40 28
Edam 40 136
Emmental 40 153
Feta 50 125
Gouda 40 151
Mozzarella (fresh) 55 141
Mozzarella (grated) 40 103
Parmesan (freshly grated) 20 82
Red Leicester 40 161
Ricotta 55 79
Roquefort 28 105
Soft light 30 47
Soft medium fat 30 60

500 CALORIE DIET MEAL PLANNER 87

 Food Average portion (g) Calories

EGGS
Boiled 50 74
Fried 60 107
Poached 50 74
Omelette (plain, 2 eggs) 120 234
Scrambled (no milk, 2 eggs) 100 160

MILK
Semi-skimmed 146 67
Skimmed 146 48
Whole 146 96

MEAT
Beef
Fillet steak (grilled) 168 316
Mince (extra lean, stewed) 140 248
Lamb
Leg steaks (grilled) 90 178
Loin chops (grilled) 70 149
Mince (extra lean, stewed) 90 187
Pork
Bacon (back rashers, grilled) 100 287
Fillet of pork (grilled) 120 204
Ham
Parma 47 105
Premium 56 74

POULTRY
Chicken
Breast (skinless, grilled) 130 192
Breast strips (stir-fried) 90 145
Drumsticks (skinned, roasted) 47 71
Leg quarter (skinned, casseroled) 146 257
Thighs (skinless, boneless, casseroled) 45 81
Wings (grilled) 100 226
Turkey
Breast (skinless, grilled) 90 140
Drumsticks (skinned, roasted) 90 146
Mince (stewed) 90 158
Strips (stir-fried) 90 148
Thighs (diced, skinless, boneless, casseroled) 90 163

FISH & SEAFOOD

Anchovies (in oil) 10 19
Crab (in brine) 40 31

88 500 CALORIE DIET MEAL PLANNER

 Calories

Food Average portion (g) Calories

Haddock (grilled) 120 125

Smoked haddock (poached) 150 201
Hake (grilled) 100 113
Halibut (grilled) 145 175
Halibut (poached) 110 169
Plaice (grilled) 130 125
Prawns (boiled, shelled) 60 59
Salmon (smoked) 56 80
Sardines (grilled) 40 78
Scallops (steamed, shelled) 70 83
Tuna (canned in brine) 45 45
Tuna (raw) 45 61

RICE, PASTA & PULSES (uncooked, unless stated otherwise)

Bulgar wheat 100 353
Butter beans (canned) 100 77
Butter beans (dried, boiled) 100 103
Cannellini beans (canned) 100 87
Chickpeas (canned) 100 115
Chickpeas (dried, boiled) 100 121
Couscous 100 227
Lentils (puy-style, canned) 100 118
Lentils (puy-style, dried, boiled) 100 105
Kidney beans (canned) 100 100
Macaroni (boiled) 125 108
Noodles, egg (boiled) 125 78
Rice
Brown (boiled) 125 176
White (glutinous, boiled) 125 82
White (polished, boiled) 125 154
Spaghetti (boiled) 125 130
Spaghetti (wholemeal, boiled) 125 141

BREAD
Crumpets 40 83
French baguette 40 109
Muffins (English, white) 68 152
Pitta bread 75 191
Rolls
Brown 48 113
White (crusty) 50 131
White (soft) 45 114
Wholemeal 48 117
Sliced
Brown 36 75

500 CALORIE DIET MEAL PLANNER 89

Calories

Food Average portion (g) Calories

Granary 36 85
White 40 94
Wholemeal 40 87

CEREALS
Bran Flakes 30 95
Bran strands 40 104
Corn Flakes 30 108
Frosted Flakes 30 112
Fruit ’n Fibre 40 147
Honey Hoops 30 111
Muesli 50 184
Oat Flakes 30 107
Porridge (with milk and water) 160 133
Porridge (with water) 160 78
Porridge (with whole milk) 160 186
Puffed Wheat 20 64
Shredded Wheat 45 150
Shredded Wheat (mini) 45 154
Wholewheat biscuits 38 134

JAMS & SPREADS

Honey 16 46
Jam 15 39
Lemon curd 15 42
Marmalade 15 39
Yeast extract 4 9

DIPS
Guacamole 45 58
Houmous 30 56
Tzatziki 45 30

Conversion Chart
LIQUIDS WEIGHTS
Metric Imperial Metric Imperial Metric Imperial Metric Imperial
250ml 8fl oz 15g 1⁄2oz 175g 6oz 400g 14oz
180ml 6fl oz 25g 1oz 200g 7oz 425g 15oz
150ml 5fl oz 40g 11⁄2oz 225g 8oz 450g 1lb
120ml 4fl oz 50g 2oz 250g 9oz 550g 11⁄4lb
75ml 21⁄2fl oz 75g 3oz 275g 10oz 700g 11⁄2lb
60ml 2fl oz 100g 31⁄2oz 300g 11oz 900g 2lb
30ml 1fl oz 125g 4oz 350g 12oz 1kg 21⁄4lb
15ml 1⁄2fl oz 150g 5oz 375g 13oz 1.1kg 21⁄2lb

90 500 CALORIE DIET MEAL PLANNER

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