Lara Kilner
From split pea curry to mushroom risotto and roast chicken to prawn stir-fry, here are the best low calorie meals under 500 calories to easily make at home.
Eating well as a family is not all about counting calories though – children and teenagers particularly need plenty of energy-rich foods to help them grow – so the focus in this recipe roundup is on nutritious, balanced eating. These healthy family meals are not restrictive and work brilliantly when you need to dish up meals the whole clan can enjoy together. They're all high on the veggie count and rich in protein, keeping you fuller for longer as well as helping your metabolic energy.
We're not just talking summer salads either. As we come into Autumn, give yourself a warming food hug with a cottage pie or a lower-fat carbonara. Or how about a health-giving ramen soup or a hearty fish stew during the winter months?
“Low calorie meals are often crammed full of lean protein like beans, lentils, or chicken breast, for example, which are filling as well as low in elements that produce fat in the body. When looking for good low calorie meals try to pick ones with high-water content as well, such as steamed or boiled vegetables, as these will naturally make you feel full and are considered low calorie filling foods,” says Claire Murphy, a registered dietician, and nutritionist at the Last Verdict.
Just like our low calorie lunches, these family meals don’t shy away from flavour. From aubergine parmigiana to Japanese soba noodles, we've got taste sensations from all over the globe, that suit every season.
Low calorie meals under 500 calories
1. Split pea and vegetable curry
Calories: 288 | Fat: 18.6g | Carbs: 15.2g | Protein: 12.9g | 5-a-day: 1
Skill level: Easy | Serves: 6 | Cooking time: 30 mins
This deliciously spiced curry is packed with garlic, onion, coriander, cumin, turmeric, and heaps of low calorie herbs and spices.
Swapping full-fat coconut milk for the light version is a great way to cut down both fat and calorie content. The paneer cheese in this recipe is not only suitable for vegetarians but is a great choice of cheese as it's packed full of protein keeping you fuller for longer if you choose the lower fat kind, made with low-fat milk, it’s also low calorie too.
It takes just 30 minutes to cook this mouthwatering curry. This recipe serves 6 - ideal for bigger families or if you’re a fan of bulk cooking. One of our best low calorie meals.
Get the recipe: Split pea and vegetable curry
2. Squash and pepper risotto
Calories: 367 | Fat: 4.4g | Carbs: 71.4g | Protein: 11.6g | 5-a-day: 3
Skill level: Easy | Serves: 4 | Cooking time: 35 mins
Well under the 500-calorie limit, this filling squash and pepper risotto contains three of your 5-a-day.
The onion, butternut squash, and pepper add nutrition to this recipe, particularly the squash which is packed full of vitamin C, vitamin A, and calcium too. In this recipe we’ve used a minimum amount of Parmesan cheese as it's quite high in fat but the stronger the cheese, the less you’ll need to use to add flavour. Therefore cutting the calorie and fat count too.
It takes just five ingredients and 10 minutes to prep to make this speedy midweek meal.
Get the recipe: Squash and pepper risotto
3. Roast chicken with potato wedges
Calories: 378 | Fat: 14.6g | Carbs: 39.5g | Protein: 23g | 5-a-day: 1
Skill level: Easy | Serves: 2 | Cooking time: 1 hour
This roasted one-pot is well worth the wait at just 378 calories per portion. Infused with lemon and parsley.
A chicken leg contains less fat when it comes to choosing which cut of chicken is the healthiest. It has around three times less saturated fat than chicken breast. The savoy cabbage is a great source of vitamin C which protects skin integrity.
This recipe serves two but can easily be doubled to feed a larger family. It’s the perfect Sunday roast dinner alternative if you’re looking for a lighter option. A favourite on our low calorie meals list.
Get the recipe: Roast chicken with potato wedges
4. Sweet chilli prawn stir-fry
Calories: 220 | Fat: 4.8g | Carbs: 23.6g | Protein: 20.4g | 5-a-day: 0
Skill level: Easy | Serves: 4 | Cooking time: 12 mins
Ready in under 20 minutes, this speedy stir-fry brings prawns, noodles, and Thai sweet chilli sauce together to make one flavoursome dish.
Typically you’d associate stir fry with chicken or other meats, however swapping for prawn instead is a much less calorific option and lower in fat too. Not only are prawns lower in calories than other meat, but they’re also full of vitamins cut as vitamins A, E, B12, B6, and more. They are also high in calcium which helps build and maintain strong bones.
It takes just three steps to make this stir-fry serving four. A great amongst our low calorie meals.
Get the recipe: Sweet chilli prawn stir-fry
5. Baked stuffed peppers
Calories: 209 | Fat: 13.1g | Carbs: 12.8g | Protein: 10.5g | 5-a-day: 2
Skill level: Easy | Serves: 6 | Cooking time: 55 mins
These soft, sweet, and tender red peppers are stuffed with a moreish bacon, egg, and cheese filling.
A serving of this recipe works out at two of your 5-a-day which is great news. The egg and bacon up the protein count to keep you fuller for longer, meaning no late-night snacking. We’ve used a small portion of Cheddar cheese in this recipe keeping the calorie and fat count low, however, if you’d like to lower it further, choose low-fat cheese made with lower fat milk.
Serving six, this recipe will take approximately 20 minutes to prepare. It’s a great way of using up any leftovers in the fridge. Plus it's a great low calorie breakfast option too.
Get the recipe: Baked stuffed peppers
6. Butternut squash risotto
Calories: 320 | Fat: 1.8g | Carbs: 69.8g | Protein: 7.9g | 5-a-day: 3
Skill level: Easy | Serves: 2 | Cooking time: 25 mins
Often when you think of risotto, you expect it to take hours to make but this butternut squash risotto is cooked in just 25 minutes.
At just 320 calories and with only 1.8g of fat, this butternut squash risotto is one of our favourite low calorie meals. Ideal for vegetarians, it's packed with squash, onion, garlic, and sage and infused with lemon juice. Traditionally risotto is made using a generous amount of cheese but we’ve left the cheese out to make it a much lighter option.
Serving two, this recipe can easily be doubled to feed a family of four.
Get the recipe: Butternut squash risotto
7. Pissaladière
Calories: 293 | Fat: 16.1g | Carbs: 27.4g | Protein: 7g | 5-a-day: 0
Skill level: Medium | Serves: 6 | Cooking time: 20 mins
Not just a lunch option, this French-style onion tart is similar to a pizza and is perfect as a low calorie dinner.
At just 293 calories per serving, this pissaladière can be served with a side of salad leaves and fresh veg. The onion and garlic not only add flavour to the dish, but they are also classed as antioxidants which help reduce the risk of many diseases such as heart disease, cancer, and more. The anchovies in this recipe are bursting with omega-3 fatty acids and the black olives help to reduce cholesterol.
This “pizza” serves six and takes just 20 minutes to cook in total - a great midweek meal for the whole family, particularly in the summer months.
Get the recipe: Pissaladière
8. Thai prawn curry and noodles
Calories: 326 | Fat: 17.0g | Carbs: 32.5g | Protein: 11.3g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 15 mins
Warming, filling, and full of flavour, this Thai prawn curry and noodles dish is one of our favourite low calorie meals on the list.
We’ve used two cans of reduced-fat coconut milk in this recipe to ensure both the calorie and fat content are low. We’ve also chosen prawns over other meat too like chicken or beef as they are much leaner, and healthier. And at just 326 calories per portion, this dish could be served with a crust of bread as a real treat.
This vibrant dish takes just 20 minutes to prepare and cook and serves four.
Get the recipe: Thai prawn curry and noodles
9. Baked chicken jambalaya
Calories: 350 | Fat: 15.2g | Carbs: 17.4g | Protein: 33.9g | 5-a-day: 1
Skill level: Easy | Serves: 6 | Cooking time: 55 mins
This hearty jambalaya is a real crowd-pleaser. It’s super easy to make and leftovers can easily be reheated and enjoyed the next day for lunch.
Chicken thighs and drumsticks are used in this recipe as they are much lower in fat than breasts. They’re also cheaper too which is ideal. This dish is infused with heaps of low calorie, or calorie-free herbs and spices including thyme, pepper, garlic, and paprika. Paprika has an array of health benefits as it contains vitamin A, capsaicin, and carotenoid antioxidants which can help prevent inflammation, and improve blood sugar levels and cholesterol to name a few.
Prepare this one-pot low calorie meal in just 30 minutes.
Get the recipe: Baked chicken jambalaya
10. Chicken and spring onion pancakes
Calories: 298 | Fat: 12.9g | Carbs: 24.6g | Protein: 20.2g | 5-a-day: 0
Skill level: Easy | Serves: 1 | Cooking time: 5 mins
Not just for Pancake Day, these savoury chicken and spring onion pancakes are the perfect low calorie option that will keep you fuller for longer.
The protein in the chicken ensures you’ll be full after enjoying a portion of this recipe. At just 298 calories, serve these pancakes with a side salad or a portion of sweet potatoes. Choose semi-skimmed milk over full fat to keep the fat count low, you could also choose skimmed milk as an alternative too. The spring onions add a zing of flavour to each bite, as well as being rich in fiber helping to aid digestion.
These pancakes are best made and eaten on the same day for the freshest flavour and taste.
Get the recipe: Chicken and spring onion pancakes
11. Lasagne
Calories: 323 | Fat: 10.5g | Carbs: 31.3g | Protein: 24.6g | 5-a-day: 1
Skill level: Medium | Serves: 8 | Cooking time: 2 hours
It’s hard to believe that this classic family-favourite is part of our low calorie meals collection but it is at just 323 calories per portion.
Making the sauces from scratch is a great way to ensure that the fat, calorie, and salt content is kept low as some readymade sauces tend to contain a high amount of salt. We’ve used lean beef mince in this recipe as opposed to full-fat beef mince which is a much fattier option. You could swap the mince in this recipe for lean turkey mince, chicken, or Quorn for an even lower calorie and fat option.
A family favourite bursting with veg such as onion, garlic, carrots, and tomatoes. Ready in just four easy steps.
Get the recipe: Lasagne
12. Spicy lamb meatballs in sherry sauce
Calories: 344 | Fat: 19.9g | Carbs: 8.6g | Protein: 27.5g | 5-a-day: 1
Skill level: Medium | Serves: 6 | Cooking time: 25 mins
These tender lamb meatballs are cooked in a rich tomato sauce infused with garlic, onion, sherry, and dried chilli flakes.
These meatballs are a little higher in fat than some of the other recipes in this collection as they are made with standard lamb mince, however, you could easily swap for lean lamb mince, lean beef, or lean turkey for even less fat and calories. The rich tomato sauce is made from scratch. Tomatoes are an excellent source of the antioxidant lycopene which has a variety of health benefits including reducing the risk of heart diseases, and cancer. Tomatoes are also packed with vitamin C, K, and potassium.
Our spicy lamb meatballs in sherry sauce are 344 calories per serving - well under 500 calories.
Get the recipe: Spicy lamb meatballs in sherry sauce
13. Spanish-style ratatouille
Calories: 334 | Fat: 7.9g | Carbs: 58.8g | Protein: 8.8g | 5-a-day: 4
Skill level: Easy | Serves: 4 | Cooking time: 1hr 15 mins
Tomato-infused vegetables are roasted and baked in the oven for over an hour for a soft texture and sweet flavour.
Ratatouille is a great way to ensure you get your 5-a-day. A portion of this delicious dish works out at four of your 5-a-day. All of the vegetables in this dish have a variety of health benefits as well as being low in calories and fat. Aubergine is an antioxidant, courgette is bursting with immune-boosting vitamin C and peppers are a great source of fiber.
This recipe serves four at 334 calories per serving but you could easily half your portion size and serve it as a side dish alongside a medium fillet of baked cod at just 120 calories. One of our best low calorie meals.
Get the recipe: Spanish-style ratatouille
14. Greek-style lamb burger
Calories: 442 | Fat: 22.2g | Carbs: 34.4g | Protein: 24.1g | 5-a-day: 0
Skill level: Medium | Serves: 4 | Cooking time: 30 mins
If you love burgers, you’ll be glad to know that you can still enjoy one under 500 calories.
Next on our low calorie meals list is this mouthwatering Greek-style lamb burger sandwiched between two small burger buns and topped with cucumber. Swap the usual sauces or burger relish for a much healthier, homemade yogurt-based sauce. Greek yogurt is a great source of calcium and is also known to contain healthy bacteria which help to balance bacteria in the gut. Using yogurt as a burger relish is a much lower fat option as well as lower in calories and salt.
This recipe serves four and takes just 30 minutes to cook.
Get the recipe: Greek-style lamb burger
15. Vegetarian pie
Calories: 303 | Fat: 9g | Carbs: 44.7g | Protein: 9.8g | 5-a-day: 2
Skill level: Easy | Serves: 6 | Cooking time: 1hr 15 mins
Made with ready-made filo pastry, protein-rich lentils, and plenty of sweet roasted vegetables this dish is delicious simply served with a salad or steamed veggies.
Choosing filo pastry over shortcrust keeps both the calorie and fat count down in this recipe. Lentils are not only an excellent source of protein but are low calorie too at just 14 calories per tablespoon.
This pie is incredibly easy to make taking just 15 minutes to prepare. It serves six making it a perfect family dinner.
Get the recipe: Vegetarian pie
16. Spring chicken tray bake with green vegetables
Calories: 270 | Fat: 15.8g | Carbs: 14.5g | Protein: 17.1g | 5-a-day: 1
Skill level: Easy | Serves: 4-6 | Cooking time: 25 mins
Ready in just 30 minutes, it’s so easy to throw this spring chicken tray bake together in just one pot. You can mix and match the vegetables in this recipe with whatever you have in your fridge.
Small chicken thighs are used in this recipe to keep the calorie count down. To reduce it even further swap for skinless chicken thighs or chicken breasts, which on average are around 30 calories less than thighs (based on 85g of meat).
With the added greens, a portion of this traybake counts towards one of your five-a-day. A speedy midweek choice taking just 5 minutes to prep.
Get the recipe: Spring chicken tray bake with green vegetables
17. Baked sausage and gnocchi gratin
Calories: 457 | Fat: 20.9g | Carbs: 48.4g | Protein: 19g | 5-a-day: 1
Skill level: Easy | Serves: 6 | Cooking time: 25 mins
This hearty baked sausage and gnocchi gratin is infused with fennel, chilli flakes, and fresh herbs. Gnocchi is commonly thought to be a high-calorie food but in this recipe, we've limited the amount per person to around 80g each; that's 131 calories and 0.2g of fat per portion of gnocchi.
Claire says; "Gnocchi is an ideal substitute for high-calorie pasta options and is perfectly suited to mixing in vegetables and grain. Fennel is a high fiber contribution that makes you feel fuller for longer and has been shown to help moderate blood sugar release as part of a meal. To reduce the calories, swap out the sausage for a super firm tofu substitute, which is rich in protein."
This hearty family meal takes just 25 minutes to bake and serves four to six people. A portion of this mouthwatering dish also counts as one of your five-a-day.
Get the recipe: Baked sausage and fennel gnocchi gratin
18. Wholewheat spaghetti with roasted veg
Calories: 379 | Fat: 11.7g | Carbs: 60.2g | Protein: 12.4g | 5-a-day: 2
Skill level: Easy | Serves: 6 | Cooking time: 15 mins
This wholewheat spaghetti with roasted veg is really easy to make, packed with aubergines, drizzled in olive oil, and flavoured with a squeeze of lemon and sprinkle of fresh basil and mint.
Claire, a nutritionist for LastVerdict, says; "A portion of wholewheat spaghetti contains as little as 174 calories, as well as 6g of fiber to help fill you up. Everything in this meal is low-calorie based, with not one ‘cheat’ component. Aubergines are a high-fiber, low-calorie based food that is rich in nutrients and comes with many positive health benefits such as a decrease in risk of heart disease, controlling blood sugar levels and weight loss."
This dish can easily be prepared ahead and served as a speedy, low calorie lunch option too. Leftovers can easily be stored in the fridge and reheated the next day.
Get the recipe: Wholewheat spaghetti with roasted veg
19. Mexican stuffed chicken with red rice
Calories: 479 | Fat: 11.8g | Carbs: 42.7g | Protein: 53g | 5-a-day: 3
Skill level: Easy | Serves: 4 | Cooking time: 25 mins
Our Mexican stuffed chicken with red rice is packed with jalapeño peppers, spinach, and Lancashire cheese. This mouth-watering recipe is ready in 30 minutes and is perfect served with fresh salad.
Chicken breasts are much lower in fat and calories than thighs for example, which is why they make a great choice in this recipe. Choosing to make flavoured rice from scratch is also a good way to cut calories and fat as some packet rice has high nutritional values.
As this dish is predominantly made with chicken, it is a high-protein option keeping you fuller for longer. The spinach, tomatoes, and peppers total three of your five a day in just one portion.
Get the recipe: Mexican stuffed chicken with red rice
20. Chicken and chorizo filo pie
Calories: 426 | Fat: 25g | Carbs: 24.9g | Protein: 23.9g | 5-a-day: 0
Skill level: Easy | Serves: 6 | Cooking time: 1hr 50 mins
This low calorie meal is infused with chorizo and topped with crisp, golden filo pastry. A rich tomato-infused sauce brings this pie together nicely. Serve with new potatoes.
Filo pastry is a much lower-fat option than shortcrust pastry and is lighter too so you won't feel overfull or bloated after eating it. The pine nuts add a bonus of nutrients including Vitamin C, Vitamin K, and calcium.
Both the chicken and chorizo are excellent sources of protein meaning there will be no snacking after this dinner. This recipe serves six.
Get the recipe: Chicken and chorizo filo pie
21. Butternut squash risotto with crispy sage and pancetta
Calories: 377 | Fat: 10.9g | Carbs: 57.1g | Protein: 10.3g | 5-a-day: 1
Skill level: Easy | Serves: 6 | Cooking time: 25 mins
If you’re looking for a risotto with a difference this butternut squash risotto with crispy sage and pancetta is the perfect option. The soft sweetness of the butternut squash pairs perfectly with the salty pancetta.
Butternut squash is a great low calorie option. This recipe contains 350g of squash, which is just 126 calories and 0.3g of fat. This vibrant, orange vegetable has a variety of health benefits too loaded with antioxidants, including vitamin C and vitamin E.
Replace the chicken stock with vegetables and remove the pancetta to make this dish vegetarian-friendly. This risotto is so easy to make and ideal for beginners taking just five minutes to prepare.
Get the recipe: Butternut squash risotto with crispy sage, and pancetta
22. Stuffed peppers with couscous, courgette and mozzarella
Calories: 243 | Fat: 13.2g | Carbs: 19.5g | Protein: 11.2g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 20 mins
These stuffed peppers are so simple to make ready in just five easy steps. These sweet, refreshing peppers will keep you fuller for longer and count towards your five-a-day too.
Not only is couscous low calorie at just 178 calories per 100g, but it is also an excellent source of selenium. Selenium is a mineral with powerful antioxidant properties. It is known to help reduce cancer and heart disease risks.
Our stuffed peppers are packed with couscous, courgette, and mozzarella but you could try stuffing them with rice, leftover chicken, and different cheeses too. This recipe serves four but can easily be doubled to feed a larger family.
Get the recipe: Stuffed peppers with couscous, courgette and mozzarella
23. One-pot sausage and squash roast
Calories: 408 | Fat: 23.5g | Carbs: 34.5g | Protein: 15.3g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 30 mins
You can prepare this one-pot sausage and squash roast in just 10 minutes. All roasted together the sausages, squash, and new potatoes are infused with paprika and drizzled in lemon. Choosing good quality sausages will ensure that both the fat and calorie count are kept low. Replace the crème fraiche with a low-fat yogurt if you’re looking to reduce the fat content.
Claire says; "Root vegetables are high in figure and low in fat, and are a perfect addition to a healthy meal. 200g of cooked butternut squash has just 80 calories and offers 7g of fiber, making it a brilliant choice if you’re looking to maintain a low-fat diet. Squash is rich in vitamin B6 and can help combat the risk of developing mental health concerns such as depression."
Along with all the nutrients squash promotes, the sausages provide the added protein ideal for fuelling a gym session or stopping any unwanted late-night snacking.
Get the recipe: One-pot sausage and squash roast
24. Wild mushroom risotto
Calories: 340 | Fat: 19.1g | Carbs: 36.9g | Protein: 6.5g | 5-a-day: 1
Skill level: Medium | Serves: 3-4 | Cooking time: 40 mins
This wild mushroom risotto is bursting with flavour thanks to the garlic, almond milk, and a variety of mushrooms including porcini and chestnut.
In this recipe, we have swapped cream for almond milk instead. Cream is a much more calorific option and contains approximately eight times more calories than almond milk (based on 300ml). Almond milk is also more health beneficial containing nutrients such as vitamin D, which helps regulate the amount of calcium in the body, and vitamin E, which helps maintain healthy skin and eyes.
A portion of this mouthwatering mushroom dish is one of your five a day. It will take around 40 minutes to cook this risotto and you will need to stay with it whilst it cooks to make sure there’s no sticking to the pan etc.
Get the recipe: Wild mushroom risotto
25. Sage pork chop with vegetable pasta
Calories: 464 | Fat: 31.5g | Carbs: 22.8g | Protein: 22.1g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 35 mins
Our sage pork chops with vegetable pasta recipe is a great source of protein that will keep you fuller for longer. The sundried tomato paste, sliced black olives, and sage leaves give this dish plenty of flavour.
Carbs like pasta and rice tend to have a high-calorie count. In this recipe, we have been clever and have limited the pasta to just 50g per person, which is just 71 calories per portion. We then bulked up the pasta by adding a variety of vegetables such as carrots, celery, and pepper.
Not only is this low calorie meal healthy, but it’s also super easy to make with just 10 minutes to prepare. This recipe is ideal for a family of four.
Get the recipe: Sage pork chop with vegetable pasta
26. One-pot tuna pasta puttanesca
Calories: 302 | Fat: 7.9g | Carbs: 42.8 | Protein: 15.8 | 5-a-day: 0
Skill level: Easy | Serves: 4 | Cooking time: 20 mins
Ready in just 30 minutes, this one-pot tuna pasta puttanesca is a speedy mid-week option. You can use whatever pasta shapes you have in the cupboard. Top with grated cheddar and mozzarella and serve.
Our one-pot tuna pasta puttanesca recipe has a homemade sauce made from chopped tomatoes and flavoured with basil, capers, and garlic. Choosing to make sauce from scratch is a much healthier and lower calorie option as you can control the ingredients and amount of salt in your food too.
This dinner serves four but any leftovers can easily be kept in an airtight container in the fridge for up to two days. You could serve cold or warm through in the microwave.
Get the recipe: One-pot tuna pasta puttanesca
27. Homemade beans on toast
Calories: 360 | Fat: 13.1g | Carbs: 44.9g | Protein: 14.8g | 5-a-day: 3
Skill level: Easy | Serves: 4 | Cooking time: 15 mins
Our homemade baked beans serve four and will take just 20 minutes to prepare and cook. The mixed beans make this brunch option extra filling, making it one of our ideal low calorie meals.
Beans are packed full of protein. Protein is important for building and repairing muscles and bodily tissues. As well as being an excellent vegan protein, butterbeans are rich in folate (vitamin B9) and iron which can help to prevent anemia.
Get the recipe: Homemade beans on toast
28. Sweet potato and courgette fish cakes
Calories: 268 | Fat: 7.6g | Carbs: 35.8g | Protein: 15.8g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 20 mins
Next on our low calorie meals list are these filling sweet potato and courgette fish cakes that are bursting with flavour thanks to the splash of lime juice and a dusting of smoked paprika. Two fish cakes work out at just 321 calories, so you can easily serve them with a side salad and still keep it under 500 calories in total.
Made with both sweet potato and baked potatoes, along with courgette these cod-based fish cakes work out as two of your five-a-day per portion. As most of the ingredients are vegetables, the calorie count will naturally be lower.
Get the recipe: Sweet potato and courgette fish cakes
29. Cornflake chicken dippers
Calories: 61 | Fat: 2.4g | Carbs: 6.3g | Protein: 3.5g | 5-a-day: 0
Skill level: Easy | Serves: 24 | Cooking time: 15 mins
With a golden Cornflake coating, each chicken piece is tender on the inside, crunchy on the outside, and has to be one of our favourite low calorie meals. Serve with salad and dip and you could even whip up some homemade chips or potato wedges too.
If you're serving this recipe for a family of four, you could have six pieces of chicken each. That works out at just 366 calories for six leaving you plenty of calories for sides. Of course, cut the calorie down further by eating fewer dippers. Four dippers per person is just 244 calories per serving.
Get the recipe: Cornflake chicken dippers
30. Greek-style chicken and salad
Calories: 342 | Fat: 12.9g | Carbs: 7.2g | Protein: 48.2g | 5-a-day: 3
Skill level: Easy | Serves: 4 | Cooking time: 30 mins
Each succulent chicken breast is stuffed with a spinach, shallot, mint, and feta cheese mix which is bursting with flavour. Serve with a freshly prepared salad of peppers, tomatoes, and cucumber.
Opting for chicken breast instead of thigh or wing cuts the calorie count down as chicken breast is much lower in calories and fat than other cuts. Serving protein with vegetables, particularly a salad, is a great way to keep the count low too. Cucumber is just 14 calories per 100g, tomatoes are just 22 calories per 100g and pepper is just 21 calories per 100g.
This salad serves four and is ideal for both lunch and dinner. A portion of this tasty low calorie meal is three of your five-a-day thanks to the added veg.
Get the recipe: Greek-style stuffed chicken and salad
31. Mini roasted cauliflowers with tomato sauce
Calories: 243 | Fat: 15.7g | Carbs: 13.2g | Protein: 11.8g | 5-a-day: 3
Skill level: Easy | Serves: 4 | Cooking time: 30 mins
Each cauliflower is topped with a thick tomato sauce and topped with plenty of cheese too. The pancetta and hint of Worcestershire sauce add a real depth of flavour to this family bake.
Cauliflower is a great substitute for rice, pasta, or potatoes. It's just a filling, keeping you fuller for longer but without the added calorie count. On average a small cauliflower (at 250g per head) is just 75 calories and 1g of fat.
This dish is so easy you could even get the kids involved in the preparation stages as we demo in the recipe video. A portion of this dinner is three of your five-a-day.
Get the recipe: Mini roasted cauliflowers with tomato sauce
32. Leek, asparagus, and pea pasta
Calories: 287 | Fat: 13.7g | Carbs: 29.4g | Protein: 11.7g | 5-a-day: 3
Skill level: Easy | Serves: 2 | Cooking time: 15 mins
Made with three different types of greens; leek, asparagus, and pea, this pasta recipe is topped with a little Parmesan for extra flavour and is just 287 calories per serving.
Other than being one of our top low calorie meals, this dish is also bursting with nutrients. Leeks are a great source of magnesium, asparagus is high in fiber and folate, and peas are a good source of plant-based protein. This dish also includes at least one of your five-a-day.
If you want to increase the protein in this dish you could add strips of leftover ham, chicken, and beef and warm through. However, keep in mind that adding meat to a recipe will change its nutritional value.
Get the recipe: Leek, asparagus, and pea pasta
33. Lemon chicken and rice stir-fry
Calories: 216 | Fat: 6.8g | Carbs: 22.4g | Protein: 17.3g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 10 mins
This lemon chicken and rice stir-fry recipe is made with ginger and lemon-infused chicken and quickly cooked veggies like sugar snaps and sweetcorn. Drizzle in soy sauce.
Claire says: "Stir-frying food is a great way of keeping the fat levels low in your food. The method results in tender-crisp vegetables that keep more nutrients than if they were boiled, and the process means you only use a small amount of fatty oil. 50g of chicken only contains 120 calories in total. Because of the high levels of vegetables, this meal can be enjoyed without the chicken, and would still retain all the favours."
This super speedy low calorie meal takes just 10 minutes to prepare and 10 minutes to cook making it the ideal midweek meal when you’re in a hurry. It’s also a cheap option if you’re on a budget.
Get the recipe: Lemon chicken and rice stir-fry
34. Cheese, tomato and ham deli tart
Calories: 469 | Fat: 26.3g | Carbs: 32.2g | Protein: 25.3g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 25 mins
Topped with smoked Parma ham, tangy sun-blushed tomatoes, and a light cheese spread, this cheese, tomato, and ham deli tart can be on the table in just 35 minutes.
Fewer ingredients mean fewer calories and it takes just five ingredients to make this delicious tart. We've used curd cheese to coat the puff pastry. Swap this for a lower fat version to cut the calories further.
Get the recipe: Cheese, tomato and ham deli tart
35. Sausage and spinach frittata
Calories: 338 | Fat: 23.9g | Carbs: 10.6g | Protein: 19.9g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 30 mins
This mouth-watering sausage and spinach frittata is packed with sausages, red onion, cherry tomatoes, spinach, and plenty of eggs. Serve with salad for one of our light yet filling low calorie meals.
This frittata is made with six eggs. Eggs are a great source of protein and are low calorie too. One medium egg contains just 66 calories. Research suggests that eggs also aid weight loss as they help to boost metabolism.
Get the recipe: Sausage and spinach frittata
36. Open Mediterranean lasagne
Calories: 437 | Fat: 31.5g | Carbs: 21.3g | Protein: 17.1g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 25 mins
Substituting your meat for juicy aubergine is an easy way to reduce the calorie count in your lasagne. This open lasagne also has a lighter way of making the classic cheesy sauce.
Claire says; "The main component of this meal is aubergines, which are notoriously low in fat and high in fiber. All the ingredients in this meal provide a good balance, so as a meal it works perfectly well together. Red onions are packed with antioxidants, such as quercetin, which combats inflammation and boosts the immune system. Cut the calories by switching to a light cheese as opposed to mozzarella."
Get the recipe: Open Mediterranean lasagne
37. Farmhouse chicken braise
Calories: 477 | Fat: 37.4g | Carbs: 6.7g | Protein: 28.6g | 5-a-day: 1
Skill level: Medium | Serves: 4-6 | Cooking time: 40 mins
It takes just 15 minutes to prepare this hearty chicken braise made with chicken thighs, carrot, and leek. Coated in a rich, double cream jus, it's hard to believe that this dish is under 500 calories.
If the fat count is a little high for you, you can use lower-fat cream or crème fraiche instead - this will cut the calories too. We've used chicken thighs for this recipe, which are a much cheaper option but if you want to reduce the calorie count further, swap for chicken breasts.
Ideal as an alternative to Sunday roast dinner, this dinner serves four to six people but can easily be adapted to cater to more. A portion of this traybake works out at just 99p per portion.
Get the recipe: Farmhouse chicken braise
38. Cheese and spinach pasta bake
Calories: 409 | Fat: 26.9g | Carbs: 23.6g | Protein: 18.8g | 5-a-day: 0
Skill level: Easy | Serves: 4 | Cooking time: 55 mins
One of our favourite low calorie meals, this dish serves four to six people and is suitable for vegetarians. This bake has a light, fluffy texture as it's made with an eggy omlette-style mix. It also has a rich, creamy flavour thanks to the homemade cheese sauce.
The homemade cheese sauce keeps the calorie count under 500 calories for this recipe. This dinner has heaps of fresh spinach, which is packed full of nutrients, but you can easily add other vegetables too such as broccoli or kale to up your five-a-day count even further.
The majority of the time it takes to make this dish is spent in the oven meaning it’s a great option when you’re having a busy evening and just want something easy to rustle up.
Get the recipe: Cheese and spinach pasta bake
39. Spicy pepper pulled pork
Calories: 465 | Fat: 30.1g | Carbs: 16.1g | Protein: 31.5g | 5-a-day: 0
Skill level: Easy | Serves: 6 | Cooking time: 5hr
Made with a hint of spice, this succulent pork works out at just 465 calories per serving which means you can serve it with homemade potato wedges or chips and salad and still be under the 500 calories limit.
This recipe opts for a homemade sauce, which not only infuses the pork with plenty of flavour, but also keeps the calorie count low. We've made sure to avoid any added sugar or salt in this recipe too.
We’d recommend preparing this dish ahead and making it in the daytime as it takes five hours to slow cook in the oven. That way you’ll guarantee it's ready to be eaten come dinner time.
Get the recipe: Spicy pepper pulled pork
40. Warm chicken and barley salad
Calories: 313 | Fat: 18.5g | Carbs: 14.2g | Protein: 23 | 5-a-day: 0
Skill level: Easy | Serves: 4 | Cooking time: 40 mins
Not only is this dish light on calories, but it also works out as under £1 a head for a family of four. With fresh spinach, flaked almonds, and pearl barley, this warm chicken and barley salad is ideal for a hearty lunch.
Claire says; "The mix of barley and chicken means that you have a high-fiber meal made from two low calorie ingredients, with very little else to bulk up the numbers. Barley is high in fiber, especially beta-glucan, which can reduce cholesterol and blood sugar levels. It may also aid in weight loss and improve digestion. Almonds have a high fiber and salt content, so removing them will lower the calorie levels slightly."
This dish is ideal if you’re looking to get your protein fix as it’s packed full of lean protein from the chicken. This recipe is also so simple to make ready in just four easy steps.
Get the recipe: Warm chicken and barley salad
41. Burritos
Calories: 423 | Fat: 16.5g | Carbs: 46.3g | Protein: 23.2g | 5-a-day: 1
Skill level: Easy | Serves: 8 | Cooking time: 25 mins
Next on our list of low calorie meals are these hearty burritos. This recipe brings a lot of healthy ingredients together like lean minced beef, pinto beans, and sun-dried tomato pasta. With thin tortilla wraps, this dish is light and full of flavour.
Claire says; "Pan-frying the meal means that you burn off all the excess fat. Try to look for minced or shredded beef with low-fat content, as although it mainly burns off during cooking, it still adds calories to the meal. Pinto beans are an excellent source of protein, and fiber and provide improved levels of blood sugar control and heart health. Reducing the soured cream will take off around 40 calories from each portion."
Ideal for catering to big families this recipe makes eight burritos. Burritos are a great way to get the kids involved in making their own food as they can add the filling and sauces themselves.
Get the recipe: Burritos
42. Turkey cottage pie with carrot and potato topping
Calories: 383 | Fat: 2.7g | Carbs: 46.1g | Protein: 33.7g | 5-a-day: 1
Skill level: Easy | Serves: 2 | Cooking time: 40 mins
This warming cottage pie is prepped in just 10 minutes. This dish is infused with Worcestershire sauce, and tomatoes and swaps classic beef mince for the lighter, low calorie option of turkey mince. Top with carrot and potato mash and serve with a drizzle of gravy.
Adding vegetables such as carrots or sweet potato to a classic potato topping is a great way to get more vegetables into your family's diet and up their five-a-day count. The calories in this dish can be reduced further by choosing a lower-fat or reduced turkey mince. You could also try Quorn mince for a vegetarian version.
This is a much lower calorie version than classic beef cottage pie as turkey mince has a lower fat content. This recipe serves two people but can easily be doubled to feed a family of four.
Get the recipe: Turkey cottage pie with carrot and potato topping
43. Vegetable macaroni cheese
Calories: 458 | Fat: 14.9g | Carbs: 61.2g | Protein: 22.4g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 15 mins
This mouthwatering vegetable macaroni cheese is a surprising contender in our low calorie meals collection. It has a golden, crisp cheese topping. Hiding vegetables such as tomatoes, leeks, and broccoli, this recipe adds to your five-a-day count.
Macaroni and cheese may seem like a high-calorie option but this clever meal keeps the calorie count down by using semi-skimmed milk and extra-strong cheese to make the cheese sauce. Using an extra-strong cheese will ensure that you don't use too much as you'll have plenty of flavour, but half to amount compared to a mild cheese for example.
Get the recipe: Vegetable macaroni cheese
44. Chorizo and bean salad
Calories: 352 | Fat: 17.6g | Carbs: 21g | Protein: 16.6g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 15 mins
Perfect for those warmer, summer evenings when you're looking for something easy to cook. This lightly spiced salad boasts Mediterranean flavours like chorizo, sweet peppers, and sun-blush tomatoes. Add a dash of white wine as a treat and enjoy.
All of the fresh vegetables in this recipe keep the calories low. Chorizo alongside cannellini beans are both a great source of protein and will keep you fuller for longer. Cannellini beans also provide you with plenty of fiber and vitamin C meaning that are nutritionally beneficial too.
This a quick and easy option on our low calorie meals list.
Get the recipe: Chorizo and bean salad
45. Pasta shells with crayfish
Calories: 321 | Fat: 13.4g | Carbs: 36.4g | Protein: 12.7g | 5-a-day: 0
Skill level: Easy | Serves: 3-4 | Cooking time: 15 mins
Lemon butter is all the accompaniment you need for this crayfish and pasta pairing. It’s simple, delicious, and ready in just two quick steps. This easy dish uses just six ingredients, two of which are herbs and seasoning, meaning the calories are well under the 500 mark.
Claire says; "A serving of crayfish’s calorie content can be as low as 70 and are a good source of protein as well as providing essential vitamins and minerals. A butter substitute such as olive oil can lower the fat component considerably."
Get the recipe: Pasta shells with crayfish
46. Pork ragu enchiladas
Calories: 497 | Fat: 22.6 | Carbs: 34.8 | Protein: 39 | 5-a-day: 2
Skill level: Easy | Serves: 8 | Cooking time: 1hr 30 mins
This mouthwatering dish serves eight, will take 15 minutes to prepare, and is one of our favourite low calorie meals. Each tortilla wrap is packed with minced pork, and a variety of peppers and infused with garlic, cumin, and coriander all in a rich tomato-based sauce.
As no ingredients are substituted for lower-fat versions, it's hard to believe that this meal is just 400 calories per serving. Choosing pork mince over beef ensures that the calories and saturated fat are a little lower. Pork also has 30 times more vitamin B1 than beef mince, which is an important nutrient to help cells in the body convert food into energy.
Get the recipe: Pork ragu enchiladas
47. Linguine with crab and mint
Calories: 386 | Fat: 16.9g | Carbs: 41.4g | Protein: 17.2g | 5-a-day: 0
Skill level: Easy | Serves: 2 | Cooking time: 10 mins
Bursting with minty flavour this delicious recipe brings together dried linguine, white breadcrumbs, dried chilli flakes, and white crabmeat to make a very healthy and low-cal dish.
Crab is a great low calorie alternative to meats. On average a 100g portion of crab contains 115 calories, that’s 38 calories less than a cooked skinless chicken breast (153 cals per 100g) Crab is full of important nutrients too; omega-3 fatty acids, vitamin B12, and selenium.
This speedy low calorie meal takes just 15 minutes to make in total making it an ideal midweek meal for two. Once you’ve mastered this recipe you could try prawns, salmon or white fish instead of crab.
Get the recipe: Linguine with crab and mint
48. Fish wraps
Calories: 415 | Fat: 13.8g | Carbs: 43.1g | Protein: 29.4g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 15 mins
The perfect alternative to a burger, these fish wraps swap a meaty, high-fat beef pattie for a lightly battered piece of fish. Wrapped in a fresh tortilla, instead of a buttery burger bun and you've got one of our best low calorie meals.
We've used coley in this recipe, but you could easily swap it for other white fish instead. Coley is just 100 calories per 100g of fish. Cod is also a great choice as it's low in calories but high in protein and omega-3 fatty acids, which has a variety of health benefits including lowering blood pressure.
As it takes just 20 minutes to rustle up this dish, it’s ideal as a quick work lunch as well as a light, however filling, dinner.
Get the recipe: Fish wraps
49. Low calorie tuna pasta
Calories: 249 | Fat: 3.4g | Carbs: 20.3g | Protein: 33.7g | 5-a-day: 0
Skill level: Easy | Serves: 1 | Cooking time: 20 mins
With chunks of meaty tuna, green beans, and a light cream cheese dressing, this pasta has subtle flavours but is super satisfying. The calorie count is kept low in this dish thanks to the low fat cream cheese, wholewheat pasta, and skimmed milk.
Claire says; "Tuna calories per 100g are 132, which is very low considering that also provides massive health benefits. Tuna, as with nearly all fish, is packed full of omega-3 acids that help reduce cholesterol, resulting in a lesser risk of heart attacks."
We’ve used fresh tuna in this recipe but you could easily use tinned tuna for quickness - it may also be slightly cheaper than fresh if you’re catering on a budget. Perfect for both lunch and dinner taking just five minutes to prepare.
Get the recipe: Tuna pasta
50. Turkish halloumi bake
Calories: 413 | Fat: 14.6g | Carbs: 43.7g | Protein: 29.2g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 1hr
Sweet potatoes and lentils make this dish nice and filling as well as making it one of our low calorie meals too. The salty halloumi packs this dish with flavour alongside the sweet peppers, fennel, and fresh parsley.
The vegetables in this dish ensure you’re getting at least one of your five-a-day count as well as plenty of nutrients too. The lentils provide lean protein keeping the calorie count low but also keeping you fuller for longer. Lentils are rich in fiber, folate, and potassium, which makes them a great choice for the heart and for managing cholesterol and blood pressure.
This low calorie meal is easy; ideal for beginners as it takes just three steps to make. Prepare and bake this dish ahead of time as it takes an hour to bake in the oven.
Get the recipe: Turkish halloumi bake
51. Thai curried noodles
Calories: 297 | Fat: 11.8g | Carbs: 35.5g | Protein: 10.4g | 5-a-day: 1
Skill level: Easy | Serves: 3 | Cooking time: 20 mins
Packed full of Oriental flavour, this delicious dish is sweet and spicy in one. You can add as many vegetables as you like but this recipe includes butternut squash, soya beans, and pak choi.
Just like soup, the liquid in this dish will help to fill you up without pushing you over the 500-calorie mark. Coconut milk is a perfect option as it’s low calorie at 20 calories per 100ml, and has a variety of health benefits too. It aids in weight loss, contains antioxidants, and can help to strengthen the immune system according to recent studies.
Get the recipe: Thai curried noodles
52. Asian prawns stir-fry with Jasmine rice
Calories: 488 | Fat: 16.9g | Carbs: 63.5g | Protein: 22.8g | 5-a-day: 1
Skill level: Easy | Serves: 2 | Cooking time: 10 mins
This Asian prawns stir-fry with Jasmine rice is a quick and easy meal to make ready in just 15 minutes. This dish has a delicious teriyaki sauce and is packed with plenty of stir-fried veg.
Keep the amount of sauce you use in this dish to a minimum as both teriyaki and soy sauce tend to have a high salt count, which in turn can mean higher calories. Prawns are very low in calories at just 70 calories per 100g. You could however lower the calorie count further by leaving the prawns out.
Get the recipe: Asian prawns stir-fry with Jasmine rice
53. Beef in black bean sauce
Calories: 243 | Fat: 11g | Carbs: 16.1g | Protein: 20.3g | 5-a-day: 0
Skill level: Easy | Serves: 4 | Cooking time: 5 mins
This version of the Chinese classic is so low in calories you can add a serving of rice or noodles to it and still come in at under 500 calories. Infused with soy sauce, fresh ginger, and red chilli, this is one of our favourite midweek low calorie meals.
In this recipe, we've used a readymade sachet of black bean stir-fry sauce. When purchasing your sauce, make sure you look for a sauce that has a low fat and salt content otherwise the calories will differ. You could also swap the beef in this recipe for chicken instead, this will reduce the calorie count even further as chicken is much lower in calories than beef.
This dinner takes just five minutes to cook and is ideal for sharing on a Saturday night instead of your average takeaway. It takes just two steps to make this low calorie meal making it a super easy option.
Get the recipe: Beef in black bean sauce
54. Moroccan root tagine with couscous
Calories: 300 | Fat: 4.8g | Carbs: 48g | Protein: 16.8g | 5-a-day: 1
Skill level: Easy | Serves: 2 | Cooking time: 1hr 5 mins
Leeks, courgette, and carrots, this tagine takes three hearty root veg and gives them a lovely exotic flavour by combining them with warm Moroccan spices such as turmeric and cumin.
Choosing couscous over rice or pasta is a great way to keep the calorie count low. As this dish is packed full of vegetables too, it ensures the calories are well under the 500 calorie meals limit. Couscous is also an excellent source of magnesium, iron, zinc, and potassium.
A portion of this meal counts as one of your five-a-day. This dish is rather low in protein so you can bulk up by adding lean protein such as beans, chicken or prawns to the mix.
Get the recipe: Moroccan root tagine with couscous
55. Spanish beef
Calories: 391 | Fat: 18.4g | Carbs: 19.8g | Protein: 33.8g | 5-a-day: 1
Skill level: Easy | Serves: 8-10 | Cooking time: 2hr
This mouthwatering Spanish beef is made with peppers, onions, chorizo, dried chillies, and tender chunks of braising steak. The rich tomato-based stock is infused with paprika and cumin. This dish serves 8-10 people.
We've kept the portion sizes small to keep the calorie count low and as the calories are under 500 you could easily serve this dish with couscous, rice, or wholewheat pasta. This dish also has nearly 70% of your recommended daily allowance of protein as it's packed with mixed beans as well as beef. This ensures that even though portions are smaller, it's still a filling meal.
This recipe is a great option if you’re not a keen cook as the oven does all the hard work for you. All you have to do is prep the ingredients, which should take around 25 minutes.
Get the recipe: Spanish beef
56. Smokey cheese bacon and potato tart
Calories: 324 | Fat: 21.3g | Carbs: 20.4g | Protein: 11.6g | 5-a-day: 0
Skill level: Easy | Serves: 6-8 | Cooking time: 1hr
This smokey cheese bacon and potato tart recipe is just 355 calories per serving making it a great low calorie meals option. Made with ready-made shortcrust pastry, this tart is topped with potatoes, bacon, leeks, and creamy mustard-infused filling.
Cut the calories even further in this dish by opting for homemade shortcrust pastry as it’s often lower in calories and fat than readymade. You could also swap the single cream for reduced-fat cream to improve the fat content.
Perfect not just as a summery dinner but as a filling picnic option too. A slice of this mouthwatering tart counts towards one of your five-a-day.
Get the recipe: Smokey cheese bacon and potato tart
57. Tandoori fish bites
Calories: 293 | Fat: 10.3g | Carbs: 27.3g | Protein: 22.4g | 5-a-day: 0
Skill level: Easy | Serves: 2-4 | Cooking time: 5 mins
These speedy 15-minute fish bites are ideal served on a bed of rice with a freshly made salad. You can use fresh haddock loin or monkfish tail as your fish bites.
Choosing to make a homemade sauce or marinade is a great way to guarantee you'll be eating fresh ingredients with no added salt or sugar. Other than being high in omega-3 fatty acids, fish is a great lower calorie option when compared to chicken or other grilled meats.
Get the recipe: Tandoori fish bites
58. Spanish stir-fry chicken
Calories: 354 | Fat: 25.9g | Carbs: 3.3g | Protein: 25.8g | 5-a-day: 1
Skill level: Easy | Serves: 2 | Cooking time: 10 mins
Succulent chicken thighs, spicy chorizo sausage, and a romano red pepper are cooked together to make one hearty and flavoursome low calorie meals. A portion of this dinner is just 354 calories per serving.
It is recommended to use chicken thighs in this recipe but if you want to reduce the calories further choose skinless chicken thighs or even swap for breasts instead. As chorizo is a rather fatty sausage, you could alternatively use a teaspoon of paprika instead to get that warm smokey favour and leave the chorizo out.
Get the recipe: Spanish stir-fry chicken
59. Moroccan chicken salad
Calories: 236 | Fat: 12.3g | Carbs: 8.8g | Protein: 21.2g | 5-a-day: 1
Skill level: Medium | Serves: 4 | Cooking time: 20 mins
This tasty Moroccan chicken salad has a slight spice thanks to the harissa paste. Chunks of ciabatta as croutons, a handful or two of watercress, and a drizzle of balsamic vinegar give this salad plenty of flavour.
This recipe uses lean protein, chicken breasts, and flavours the chicken with a selection of low calorie, low fat seasonings, herbs, and spices such as harissa paste, watercress, balsamic vinegar, and garlic chives. Cut the calories further by removing the ciabatta.
Get the recipe: Moroccan chicken salad
60. Tomato and pepper galettes
Calories: 391 | Fat: 26.7g | Carbs: 30g | Protein: 5g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 1hr
Light and summery, this tomato tart would make a lovely dinner served with fresh salad or new potatoes. This recipe serves four and takes just five minutes to prepare.
Choosing puff pastry is a great option if you're looking to make a tart or pie with pastry but you want to avoid the calories. Heaps of fresh veg like peppers, onion, tomatoes, and olives keep the calorie count low too. Up the protein by topping this tart with strips of cooked chicken - of course keep in mind that this will alter the calorie count.
Get the recipe: Tomato and pepper galettes
61. Chinese vegetable chow mein
Calories: 195 | Fat: 6.6g | Carbs: 27.1g | Protein: 6.1g | 5-a-day: 1
Skill level: Easy | Serves: 4-5 | Cooking time: 5 mins
At just 195 calories per portion, this classic Chinese dish is a family dinner well under 500 calories. The groundnut oil, soy sauce, oyster sauce, and lime give this meal a real punch of flavour.
This vegetarian recipe is meat-free, which means you avoid any extra calories or fat some meat can contain. We've loaded this stir-fry with heaps of vegetables instead so you've got plenty of nutrients. We've also used egg noodles, which are around 144 calories per 100g, which are around 28 calories less than rice noodles (172 calories per 100g). One of our easiest low calorie meals to make.
Ideal as a midweek option when you’re short on time as it takes just two steps to make. This meal is also a great lower calorie substitute for a Chinese takeaway.
Get the recipe: Chinese vegetable chow mein
62. Lemony tagliatelle with meatballs
Calories: 350 | Fat: 21g | Carbs: 18.5g | Protein: 22.2g | 5-a-day: 1
Skill level: Easy | Serves: 2-3 | Cooking time: 25 mins
Serve your meatballs differently with this simple lemon meatballs tagliatelle. The meatballs are infused with lemon and tossed with courgette strips and fresh tagliatelle.
Making meatballs is a great way to limit the amount of meat you have in a portion. Opt for turkey mince when making the meatballs as it's lower in fat and calories than beef or pork mince. We've used full fat crème fraîche but this could easily be swapped for a half fat version.
Prepare this low calorie meal in just 20 minutes. This zingy dish serves two to three people depending on your preferred portion size.
Get the recipe: Lemony tagliatelle with meatballs
63. Winter root vegetable tagine
Calories: 367 | Fat: 8.1g | Carbs: 63.5g | Protein: 13.7g 5-a-day: 3
Skill level: Easy Serves: 4 Cooking time: 40 mins
As one of our best low calorie meals, this hearty vegetable tagine has a healthy dose of vegetables and protein thanks to chickpeas. The slightly spiced Moroccan tomato sauce gives this dish plenty of flavour.
Chickpeas are a great meat replacement as they're full of protein. A portion of chickpeas in this recipe is just 77 calories and around 19g of protein, which is just under half your recommended daily allowance. The masses of vegetables in this dish also count towards your five-a-day.
This comforting tagine counts as three of your five-a-day and takes 40 minutes to bake in the oven, which is rather quick for a slow cooked meal.
Get the recipe: Winter root vegetable tagine
64. Chicken pilaf
Calories: 371 | Fat: 13.8g | Carbs: 38.6g | Protein: 25.5g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 27 mins
Combine chicken with rice and vegetables for one of our filling, healthy low calorie meals. This dish is infused with garlic, chilli, and cinnamon and is topped with dried apricots and pistachios for added nutrients.
Choosing skinless chicken thighs over skin-on is a much lower calorie option as the skin often holds most of the fat content. You could easily make this dish without the chicken too, which would of course lower the calorie count by about 162 calories per portion, so a portion of this dish would be just under 240 calories per serving.
Great for using up leftover chicken, this dish is perfect if you’re looking for a protein packed meal that will keep you full all evening. This recipe would work just as well with beef or lamb.
Get the recipe: Chicken pilaf
65. Italian-style chicken with olives
Calories: 301 | Fat: 11.5g | Carbs: 9.3g | Protein: 35.8g | 5-a-day: 2
Skill level: Easy | Serves: 6 | Cooking time: 40 mins
This one-pot Italian-style chicken with olives is infused with summer flavours. The sweetness of the olives, tomatoes and white wine makes this dish irresistible.
A homemade tomato sauce made from chopped tomatoes, sun-dried tomato paste, red wine vinegar, white wine, and garlic is a much healthier option than buying a readymade jar of sauce. This dish also uses free-range chicken, which is something to certainly keep in mind when buying chicken. Free-range chicken tends to be less fatty and contains more nutrients than caged hens.
This low calorie meal is ideal for sharing serving six people in total. We’ve also included a method for slow cooking this dish in a slow cooker for three to four hours.
Get the recipe: Italian-style chicken with olives
66. Tomato and sweetcorn flan
Calories: 299 | Fat: 13g | Carbs: 34g | Protein: 11.6g | 5-a-day: 2
Skill level: Medium | Serves: 4 | Cooking time: 40 mins
The recipe includes succulent shredded ham and juicy medium-sized tomatoes. If you're cooking for vegetarians you can take out the ham and replace it with a vegetable such as red pepper or onion. We'd recommend serving this low calorie meals with a salad or new potatoes to keep this recipe under the 500 calorie mark.
This flan is entirely made from scratch. The pastry is made from just three ingredients; flour, butter, and salt, all of which can be substituted for healthier alternatives. You can remove the salt, opt for a low fat butter, or nut butter alternative and you can swap the plain white flour for spelt or rye flour instead, which are lower in calories.
Get the recipe: Tomato and sweetcorn flan
67. Smoked salmon stir-fry
Calories: 332 | Fat: 15.2g | Carbs: 30.4g | Protein: 17.6g | 5-a-day: 1
Skill level: Easy | Serves: 2 | Cooking time: 10 mins
This simple smoked salmon stir-fry takes 30 minutes to prepare and cook. Packed full of vegetables like ginger, red onion, and Tenderstem broccoli and served with rice noodles make this dish light and healthy.
A 100g portion of smoked salmon is roughly 180 calories. Salmon is packed full of omega-3 fatty acids, which have a variety of different health benefits including supporting heart health and brain function. It also contains antioxidants, which can help to improve cholesterol. Salmon is a super food and this recipe ensures you make the most of it.
Get the recipe: Smoked salmon stir-fry
68. Pot-roasted lamb with potatoes and rosemary
Calories: 415 | Fat: 12.3g | Carbs: 46.4g | Protein: 29.7g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 3hr
This succulent pot-roasted lamb with potatoes and rosemary is a great alternative to your Sunday roast dinner. It combines shoulder of lamb, sweet red onions, and rustic in a meaty flavoursome stock.
It's hard to believe that this pot-roasted lamb is one of our low calorie meals but it is at just 415 calories per portion. Trimming the fat off the shoulder of lamb before cooking is a good way to ensure you avoid any extra fat or added calories.
Get the recipe: Pot-roasted lamb with potatoes
69. Chicken, pea, and noodle salad
Calories: 296 | Fat: 7.4g | Carbs: 32.3g | Protein: 25g | 5-a-day: 0
Skill level: Easy | Serves: 4 | Cooking time: 1hr 10 mins
Prep this easy noodle salad in just five minutes. Tender chunks of chicken drizzled in a punchy soy sauce and lime dressing, which adds plenty of flavour without raising the calorie count.
This recipe requires just two chicken breasts, that's just half a portion of chicken per person which is a good way of keeping the calories down. The noodles and fresh veg such as pea shoots and sugar snap peas make this dish filling and wholesome.
This noodle salad is so easy to prepare in just five minutes and serves four. Leftovers can easily be stored in the fridge and reheated thoroughly before serving again.
Get the recipe: Chicken, pea and noodle salad
70. Chilli beef noodles
Calories: 493 | Fat: 30g | Carbs: 25.7g | Protein: 28g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 10 mins
Chilli beef noodles are quick and easy to make. All you need is rump steak, a mixed bag of stir-fried vegetables, fresh chillies, and a collection of herbs and spices from your spice-rack. Cook in a wok and it'll be ready to eat in 20 minutes.
Another one of our low calorie meals which includes noodles, meat, and heaps of fresh vegetables. We've removed the fat from the rump steak in this recipe before cooking. We've also chosen udon noodles, which are about 127 calories per 100g. This type of noodle is very low in calories compared to egg noodles at 144 calories per 100g and rice noodles at 172 calories per 100g.
This recipe is super speedy ready in under 20 minutes. It’s also packed full of protein thanks to the beef. This recipe serves four.
Get the recipe: Chilli beef noodles
71. Cheese and tomato bake
Calories: 425 | Fat: 21.4g | Carbs: 37.7g | Protein: 22.7g | 5-a-day: 0
Skill level: Easy Serves: 2 Cooking time: 20 mins
Suitable for vegetarians, this delicious cheese and tomato bake is made with white bread, sweet tomatoes, cheesy cheddar, and a hint of pesto.
This recipe serves two but portions could easily be halved and served with a fresh salad instead. This would half the amount of calories and fat per portion. Choose brown bread over white for a healthier choice and choose a strong cheddar cheese so you don't have to use as much.
The perfect one-pot option you and your partner can enjoy without the expense of endless washing up. This is a carb heavy dinner so choose smaller portions and serve with salad for an even lighter meal.
Get the recipe: Cheese and tomato bake
72. Sausage, mushroom, and bean stew
Calories: 354 | Fat: 25.6g | Carbs: 10g | Protein: 20.4g | 5-a-day: 2
Skill level: Easy | Serves: 3-4 | Cooking time: 2hr
For this recipe, we’ve opted for Toulouse or chorizo style sausages but you can choose classic sausages like herby pork if preferred. The rich tomato sauce is complete with flageolet beans, celery, onion, and chestnut mushrooms making this one mouthwatering low calorie meals.
This stew is bursting with protein thanks to the sausages and beans. It will ensure you stay fuller for longer meaning you’re less likely to need a big portion of this dish and could easily cut the portion sizes in half if need be. Swap the meat sausages for Quorn or turkey for a much lower fat option. Or substitute a few of the sausages for extra mushrooms instead.
The perfect winter warmer serving four. The ideal alternative to a Sunday roast dinner. We would recommend making this dish ahead of time as it takes two hours to bake - and even longer if you opt to cook it in a slow cooker.
Get the recipe: Sausage, mushroom, and bean stew
73. Beef and pepper stir-fry
Calories: 455 | Fat: 16.4g | Carbs: 47.4g | Protein: 25.5g | 5-a-day: 3
Skill level: Easy | Serves: 4 | Cooking time: 10 mins
Next in our low calorie meals collection is .his meaty beef and pepper stir-fry. It's quick, easy, and can be made in 15 minutes. This stir-fry includes garlic, ginger, mushrooms, and bean sprouts.
Frying all the veg in just five minutes ensures that they keep as many nutrients and vitamins as they have fresh. The more al dente the vegetables, the better as raw vegetables are much more nutritional. Ginger and garlic are both high antioxidants, which may help your body fight high blood pressure, heart disease, as well as promote healthy aging.
It’s hard to believe that a portion of this delicious stir-fry counts as three of your five-a-day thanks to the variety of vegetables used. A quick, cheap and easy midweek choice prepped in just 10 minutes.
Get the recipe: Beef and pepper stir-fry
74. Vegetable tortilla
Calories: 396 | Fat: 26.8g | Carbs: 23.3g | Protein: 16g | 5-a-day: 1
Skill level: Easy | Serves: 8-10 | Cooking time: 1hr 30 mins
This vegetable-packed tortilla is perfect for sharing as it can feed up to ten people. As it's well under the 500 calorie limit it can be served with a salad. The eggs in this recipe provide plenty of protein.
Cut the calorie and fat count down drastically by reducing the double cream to single or a low-fat option. A portion of double cream in this recipe is about 140 calories per person, swapping this to single will cut the calorie count per person down to just 58 calories.
This vegetable tortilla is great food on the go too and can be portioned and served cold as an on the go work lunch, picnic option or kids’ lunch box filler. One of our best low calorie meals.
Get the recipe: Vegetable tortilla
75. Garlic, ginger, and chilli prawns
Calories: 217 | Fat: 6.1g | Carbs: 3.5g | Protein: 37.2g | 5-a-day: 0
Skill level: Easy | Serves: 2 | Cooking time: 5 mins
This garlic, ginger, and chilli prawn dish is packed full of Asian flavours and is under 200 calories. It takes just three simple steps to make one of our top low calorie meals.
The prawns in this meal are full of calcium, vitamin B12 and are an excellent source of iron, which helps boost the production of red blood cells. As this dish is well under 500 calories, you could serve with udon noodles (127 calories per 100g), rice (117 calories per 100g), or couscous (178 calories per 100g).
This 15-minute wonder serves two and takes just three steps to make. We’d recommend making and eating this prawn dish on the same day to keep the prawns as fresh as possible.
Get the recipe: Garlic, ginger, and chilli prawns
76. Mexican-style pork with corn salsa
Calories: 421 | Fat: 17.4g | Carbs: 34.4g | Protein: 29.7g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 15 mins
Another on our low calorie meals list is this. We love the zesty corn salsa with this Mexican-style pork dish ready in less than 30 minutes. Each tender pork chop is infused with paprika.
Pork chop is a lean cut of pork that is classed as an excellent source of high-quality protein. Cutting any fat from the pork chops is a great way to ensure the fat count is as low as it can be. The paprika in this recipe has antioxidant properties, which can help reduce the number of diseases, improve general health as well as digestion.
This recipe serves four and takes just 15 minutes to cook. A portion of this Mexican-style pork counts as two of your five-a-day thanks mainly to the homemade salsa.
Get the recipe: Mexican-stye pork with corn salsa
77. Greek lamb with warm beans
Calories: 343 | Fat: 23.1g | Carbs: 10.5g | Protein: 21.4g | 5-a-day: 1
Skill level: Medium | Serves: 4 | Cooking time: 20 mins
The final of our low calorie meals collection is this mouthwatering Greek lamb. The lamb is marinated in a four-ingredient marinade of olive oil, lemon, oregano, and seasoning. A warm bean salad is a nutritious alternative to rice, potato, or pasta side in this delicious Greek lamb dish.
The lamb and cannellini beans provide the protein in this recipe. Reduce the salt by making your own chicken stock by stewing leftover chicken cuts in boiled water. You could also swap the knob of butter for oil instead as it's much less fatty.
This dish is marked as a medium skill level only because cooking lamb can sometimes be a little tricky. Follow our method carefully to ensure perfectly cooked meat every time.
Get the recipe: Greek lamb with warm beans
The Israelis sure know how to make sandwiches
78. Sabich
Calories: 467 | Fat: 26g | Carbs: 44.5g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 45 mins
You may well think you've eaten all the sandwich fillings, but have you ever had a sabich? Quite probably not. Hailing from Israel, a sabich is a sort of healthy, meat-free kebab, filled with lightly-fried aubergines, hard-boiled eggs, tons of salad, and two all-important sauces – one is tahini, which is the local sesame paste mixed with lemon and garlic, the other is the lesser-known zhug.
Zhug is a blend of fresh coriander, parsley, chilli, olive oil, garlic, cumin, and lemon juice. Stuff the filling into toasted pitta bread. The whole thing is a real livener for the taste buds and packed with goodness.
Get the recipe: Sabich
Light, salty, cheesy dumplings in a simple, sharp tomato sauce
79. Gnudi
Calories: 280 | Fat: 20g | Carbs: 12g | 5-a-day: 1
Skill level: Easy | Serves: 6 | Cooking time: 35 mins
Do you know your gnocchi from your gnudi? We're all familiar with the former, less so the latter, but it's a great dish to get on board with as a lighter, flour-less (and so gluten-free) pasta alternative made purely with ricotta, eggs, and grated Parmesan. These little dumplings are easy to make and pair beautifully with a simple tomato sauce. Bellísimo.
Get the recipe: Gnudi
A brilliant leftovers recipe – and one that might just be better than the original meal
80. Chicken slaw
Calories: 376 | Fat: 28g | Carbs: 13g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 30 mins
This is a wonderful, inventive use for the leftovers from your Sunday dinner. The recipe uses slices of roast chicken breast and cauli, along with the crucial ingredient of raw cabbage (and you could definitely include some carrots and any salad veggies too – radishes and spring onions would be a good addition).
It's all mixed in with a dollop of crème fraîche and a dash of paprika and lime zest to cut through the creaminess. Perfect as it is, or try it alongside corn on the cob. Alternatively, leave out the chicken and have it as a side with meat/veggie burgers or sausages.
Get the recipe: Chicken slaw
Paella, with bells on
81. Paella salad
Calories: 264 | Fat: 9g | Carbs: 23g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 20 mins
A speedy and simple paella made even better with the addition of cherry tomatoes and olives (it's a salad in the loosest sense of the word). This paella is bursting with nutrients and good enough to be served when you have folks over for dinner. Adding steamed green beans in the mix will work well too, as will a crisp glass of white wine. Divine.
Get the recipe: Paella salad
Never get bored of omelettes again
82. Masala omelette
Calories: 118 | Fat: 7g | Carbs: 1.5g | 5-a-day: 1
Skill level: Easy | Serves: 2 | Cooking time: 20 mins
Eggs are always a good idea. Easy, quick, protein-packed, filling, and tasty, and, if you get creative, there are plenty of inventive uses for them out there, like this Indian-inspired omelette. Flavoured with spring onions, chilli, and classic Asian spices, it's also packed with vits and minerals from spinach and cherry tomatoes. It can be served solo or, even better, packed into warm naan bread or chapati. Dollops of mango chutney and raita wouldn't go amiss either.
Get the recipe: Masala omelette
A health-giving superfood salad for all the family
83. Farro salad
Calories: 257 | Fat: 10g | Carbs: 33g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 30 mins
What is farro, you say? Well, since you ask, it's a grain popular in Italian cooking. Similar to pearl barley (and yes, you may use that instead), it forms the base of this superfood salad.
Vegan friendly, packed with greens and roasted root veg and there is plenty of zing thanks to a dressing of mustard, cider vinegar, and maple syrup. The chickpeas bring the protein, but non-vegans might also like to add some grilled halloumi or lean chicken. A feel-good dinner.
Get the recipe: Farro salad
Japanese noodles for the gluten intolerant (and everyone else, too)
84. Soba noodles
Calories: 483 | Fat: 10g | Carbs: 68g | 5-a-day: 2
Skill level: Easy | Serves: 2 | Cooking time: 25 mins
Another brilliantly nutritious dinner idea, this Japanese-inspired dish is a great choice for the gluten intolerant because the soba noodles are made from buckwheat flour. Stir through a tasty dressing made from miso paste, sesame oil, honey, soy, and lime, and top with stir-fried prawns (which could be switched to salmon or tofu) and Tenderstem broccoli. Food for the soul.
Get the recipe: Soba noodles
An excellent one-pot dish, including protein-rich lentils to fill you up on less
85. Aubergine parmigiana
Calories: 332 | Fat: 21g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 20 mins
You'd be forgiven for thinking an aubergine parmigiana would be intensely calorific, but this version is far leaner and more nutritious than other versions, thanks in part to the addition of protein-rich lentils in the mix. They make it a delicious, hearty, and thoroughly well-balanced meal, that even the kids will wolf down and demand more of.
Get the recipe: Aubergine parmigiana
Get the whole family eating the rainbow with this one
86. Pesto-roasted butternut squash
Calories: 364 | Fat: 23g | 5-a-day: 2
Skill level: Easy | Serves: 4| Cooking time: 1hr 15 mins
Butternut squash is in season in the autumn but, at other times of the year, you could adapt this dish using aubergines or courgettes as your veggie 'boats'. Stuffed with pesto, feta, bacon (easily left out for the meat-free), and sunblush tomatoes, it's an assault on the taste buds and packed with a rainbow of vitamins. Don't forget the pine nuts for protein and crunch.
Get the recipe: Pesto-roasted butternut squash
An Italian food hug, like Mama used to make
87. Italian red pepper soup with cheesy flatbread
Calories: 311 | Fat: 16g | Carbs: 29g | 5-a-day: 2
Skill level: Easy | Serves: 6| Cooking time: 1hr 5 mins
Soup isn't just for lunch – it's perfect for a light dinner and can be served piping hot or even cold, gazpacho style, on a hot summer evening. Most kids like peppers, so they'll be on board with this recipe, which is also packed with the goodness of tomatoes, onions, and garlic and flavoured with oregano (you could even stir it through pasta for another dinner another day). The salty goats' cheese toasted on flatbread (or try focaccia) complements the soup wonderfully.
Get the recipe: Italian red pepper soup with cheesy flatbread
Healthy, special and speedy to put together
88. Pearl barley salad with steak and leeks
Calories: 410 | Fat: 13g | Carbs: 44g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 50 mins
A treat of a dinner, packed with flavour and goodness. Reminiscent of a good risotto but using pearl barley not rice, it's best to choose the most superior cut of meat you can afford. Add in the leeks and cavolo nero for deep colour and texture, and stir through the punchy yet creamy dressing. A speedy one for mid-week, but when you know you deserve something a little special.
Get the recipe: Pearl barley salad with steak and leeks
A Thai curry is always a good idea
89. Thai green vegetable curry
Calories: 197 | Fat: 13.1g | Carbs: 13.5g | Protein: 5.7g I 5-a-day: 3
Skill level: Easy | Serves: 4 | Cooking time: 45 mins
Absolutely cram packed with veggies, this is how to enjoy a curry without the cals. Using reduced-fat coconut milk minimises the fat content without losing the flavour and you'll be doing some serious work towards your 5 a day. It's worth adding in some tofu or prawns for a protein hit, too.
Get the recipe: Thai green vegetable curry
No missing out on curry night, with this lighter recipe
90. Chicken tikka masala
Calories: 217 | Fat: 4.5g | Carbs: 18.9g | Protein: 25.7g | 5-a-day: 2
Reckon you can't have that most classic of creamy curries when you're on a health kick? Think again. Use reduced-fat coconut milk and yogurt, sticking to lean chicken breast and going heavy on the veggies (it's a great way of using up whatever you have in the fridge - cauli, carrots, aubergine, green beans, peppers – most things go), it's a decent healthy meal that feels like a treat. Serve with plain rice or chapatis for a weekend family feast.
Skill level: Easy | Serves: 6 | Cooking time: 55 mins
Get the recipe: Chicken tikka masala
A hearty bake for a chilli evening – switch out the bacon for mushrooms if you want to make it veggie
91. Weight Watchers cheese and bacon gnocchi bake
Calories: 392 | 5-a-day: 1
Skill level: Easy | Serves: 2-4 | Cooking time: 1 hr 5 mins
A warming food hug of a family dinner for when those nights start drawing in. Learning to make your own gnocchi is a great skill to have in your culinary armour, and it makes a refreshing change from the kid's favourite mac and cheese. This version is far lower in unhealthy saturated fats than your average cheesy bake, and a generous helping of spinach in the mix delivers the vitamins and minerals. Add plenty of green veg on the side – stir-fried broccoli with garlic is a real winner here.
Get the recipe: Weight Watchers cheese and bacon gnocchi bake
Have you ever seen a more vibrant bowl of food?
92. Ramen soup
Calories: 203 | Fat: 9g | Carbs: 44g | 5-a-day: 2
Skill level: Easy | Serves: 2 | Cooking time: 35 mins
Vegan friendly and so healthy it might as well be medicine, this Japanese-inspired soup is good for the soul. Packed with vegetable protein from the tofu and soya beans, the miso paste brings the umami flavour, and the ginger will have those taste buds all of a tingle. The broccoli should go down well with the kids and, should radishes and mushrooms be a step too far, try adding some raw shredded carrots and peppers instead, or as well.
Get the recipe: Ramen soup
A brilliant midweek dinner choice
93. Sweet potato pasta
Calories: 221 | Fat: 3g | Carbs: 38.6g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 25 mins
An excellent carb-loading dinner option for those busy days, especially when the kids have been doing a lot of physical activity and need to replenish those energy stores. Sweet potatoes are loaded with vitamin A, are far more nutritious than regular spuds, and are a surprisingly good partnership with pasta. It's a creamy dish (without being fatty) and the pots work brilliantly with the salty Parmesan too. The peas add a spot of sweetness, and everyone loves a pea, so you're on to a speedy midweek winner of a dish.
Get the recipe: Sweet potato pasta
A retro classic for a reason
94. Rosemary Conley’s chicken Kiev and chips
Calories: 339 | Fat: 3.7g | 5-a-day: 0
Skill level: Easy | Serves: 4 | Cooking time: 40 mins
Who doesn't love a crispy, garlicky chicken Kiev? It gives us the nostalgia feels, having grown up with them, and kids are pretty partial to them, as well. This is a leaner version, lower on the saturated fats, in both the chicken and the healthier oven-baked chips on the side. Add plenty of veggies on the side to contribute to the 5-a-day factor – a colourful mixed salad, green beans or just some good ol' fashioned peas will all do the job.
Get the recipe: Rosemary Conley’s chicken Kiev and chips
Just what we need of an Autumnal evening
95. Weight Watchers cottage pie
Calories: 475 | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 50 mins
A cottage pie is a seasonal winner of a family dinner (though frankly, we love it so much, we'd eat it in a heatwave). Using lean mince, it needn't be a highly fatty affair either, though another good option is to swap out the meat for lentils for a high protein, low fat, veggie variety. There's plenty of veg in the mix too, though you could also add peas and even peppers. The comforting mash has a pleasingly crispy and golden top. Classic perfection.
Get the recipe: Weight Watchers cottage pie
Creamy, comforting and super easy to cobble together
96. Lower-fat carbonara
Calories: 409 | Fat: 9g | Carbs: 44g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 25 mins
Who doesn't love a carbonara? What we don't love quite so much is how darned unhealthy and high in fat it usually is, which is where this leaner version comes in. Back bacon instead of the streaky variety helps to cut the fat content right down, and it's an easy, speedy dish to put together on busy days. It's wise to bulk out the veg content – throw in some frozen peas or add green beans or spinach – and the bacon could be switched for vegan ham or even salmon. A weeknight dinner table triumph.
Get the recipe: Lower-fat carbonara
A marvellous pick-me-up of a dinner
97. Lemon chicken stir-fry with noodles
Calories: 436 | Fat: 14g | 5-a-day: 2
Skill level: Easy | Serves: 2| Cooking time: 30 mins
This lively dish is stacked with different veggies, flavoured with sesame oil (good fats, ahoy), lemon, garlic, and ginger, and packed with protein from the lean chicken breast. Perfect for a speedy and delicious midweek pick-me-up, it's a wonderfully balanced meal that more than makes up for any weekend over-indulgence. The chicken could be switched for prawns, salmon, fresh tuna, or even strips of lean pork, beef, or lamb, or made vegan with firm tofu and/or edamame beans.
Get the recipe: Lemon chicken stir-fry with noodles
Eat the rainbow, they say
98. Roasted vegetables and feta salad
Calories: 473 | Fat: 30g | 5-a-day: 3
Skill level: Easy | Serves: 2| Cooking time: 40 mins
We're told to eat the rainbow and that's precisely what we have on this plate – the green from the rocket, the orange and red hues of the root veggies, the pomegranate seeds like little jewels sprinkled about. The crumbly salty feta and the tahini dressing offsets the veg beautifully in a riot of flavours and textures. A beautifully balanced dinner.
Get the recipe: Roasted vegetables and feta salad
Sunny day, chilly day, fish stew is always a good idea
99. Fish stew
Calories: 420 | Fat: 11g | Carbs: 44g | 5-a-day: 2
Skill level: Easy | Serves: 4 | Cooking time: 1 hr 5 mins
Working beautifully across the seasons, this dish can be a summer holiday classic with a cold white wine or a crisp beer, or a winter warmer around the dinner table on a cold evening. Ideally, visit your fishmonger for fresh squid, scallops, and prawns, and why not freestyle and add mussels or even some meaty white fish – cod works well.
Flavoured with garlic, lemon, and paprika, the stew has a southern French/Spanish feel to it, and uses the special red rice grown in the Camargue region (though this could easily be switched to risotto rice). The texture should be soupy and some crusty bread would be just perfect on the side.
Get the recipe: Fish stew
A simple pasta dish of champions
100. Crab, lemon and chilli linguine
Calories: 490 | Fat: 15g | Carbs: 44g | 5-a-day: 1
Skill level: Easy | Serves: 4 | Cooking time: 15 mins
This punchy pasta is super simple, like all the best Italian food, featuring just a handful of ingredients. Tinned crab meat is the hero, simply combined with chopped red chilli, garlic, lemon zest, and a glug of good olive oil, over a bowl of al dente linguine. A splash of white wine while cooking goes down a treat too, and don't forget a vegetable side dish (wilted spinach with more garlic and lemon would be nice). Ditch the chilli if your kids can't take spice, it'll still be super flavoursome.
Get the recipe: Crab, lemon and chilli linguine
What is the average amount of calories you should eat in a day
According to the NHS, the recommended daily calorie intake is 2,000 for women and 2,500 for men. This can, however, vary according to factors such as how active you are (the more active, the more calories you need) and your age (growing teenagers need more energy, for example). To lose weight, you need to use more calories than you consume.
What foods fill you up but are low in calories?
Lean foods that are high in protein, such as chicken breast, eggs, fish, beans, lentils and chickpeas, are filling but low in calories. Grains such as brown rice or oats are low-cal and filling, so porridge is always a good idea.
Does low calorie mean healthy?
Not necessarily, no. Some foods labeled as 'low calorie', such as ready meals, will be highly processed, and often if they are 'low fat', they will be packed with sugar. Some snacks might be advertised as low calorie on the packet, but be full of additives and preservatives. Generally, opt for natural foods and cook from scratch where possible, so you know exactly what is going into your meals.
How many calories do children need on average?
It depends on factors such as their age, gender, and how physically active they are. Children aged 7-10 need between around 1,500 and 2,000 calories a day, according to the NHS, with the amount increasing slightly each year. Boys tend to need more calories than girls. Teenagers need more energy still, with calorie requirements ranging from around 2,200 for a 13-year-old girl to over 3,000 for an 18-year-old boy (depending on how much exercise they are doing).
For those who are cutting back on, or don't eat, meat, try our low calorie vegetarian meals
Think that you need to ditch the carbs if you're cutting the calories? No need for our low calorie pasta recipes
Start as you mean to go on with our low calorie breakfast ideas
