Lemon Chicken And Rice Stir
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 youre in a hurry. Its also a cheap option if youre on a budget.
Get the recipe: Lemon chicken and rice stir-fry
Rosemary Shrimp Rice Pilaf
Summer is the perfect time to gather around the grill. But your typical barbecue fare, such as hot dogs and juicy burgers, arent exactly weight-loss friendly.
And you definitely dont want to sit around picking at the lettuce. After all, barbecue season isnt forever.
With this Rosemary Shrimp, you wont feel like youre missing out. The shrimp is succulent and juicy.
And the marinade adds savory, heat, and tangy notes. Making this shrimp is also a piece of cake too.
Just mix the marinade ingredients in a bowl. Then coat your shrimp with the marinade.
Skewer your shrimp on skewers. You can use bamboo skewers or stainless steel skewers.
Grill for about 6 minutes, turning halfway through.
Per Serving:
What Are The Health Benefits Of Zucchini
1. Can Improve Heart HealthZucchini is ripe with ultra-healthy compounds called carotenoids, particularly lutein, zeaxanthin and beta carotene. Eating foods rich in carotenoids can slow or lower your risk of developing cardiovascular disease.
Zucchinis high fibre content is also responsible. Pectin, a soluble fibre found in zucchini, has been found to reduce total and bad LDL cholesterol levels. Zucchini is also high in potassium, which can help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to lower risk of heart disease and stroke.
2. Leads to Healthy DigestionZucchini contains a lot of water, which can help soften stools, making them easier to pass and reducing your chance of constipation. It also contains both soluble and insoluble fibre. Insoluble fibre adds bulk to stools and helps food move through your gut more easily, while soluble fibre feeds the beneficial bacteria living in your gut. These bacteria produce short-chain fatty acids that nourish your gut cells.
3. Protects Your SkinCarotenoids build up in the skin of zucchini and when we eat them regularly, they build up in our skin too. That build up shields our skin from harmful UV rays and pollution. It also may slow skin aging by helping skin stay hydrated and elastic.
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How To Make Quick N Easy Healthy Low Calorie Breakfast Smoothie Recipes For Weight Loss
Welcome to my kitchen diet recipe by Natasha Mohan, let me show you how to make this quick and easy healthy low calorie smoothie for weight loss , I say this is the easy smoothie recipe as its only made up of three easy ingredients which is cost effective, easy to make and super delicious and keeps you full of longer.
The first ingredient to this smoothie is papaya, I am using about 100 gm chopped chilled papaya which alike this smoothie to be cold. Now Papayas contain high levels of antioxidants vitamin A, vitamin C, and vitamin E. Papaya contains a proteolytic enzyme called papain, which is very good and building your immunity because it contains massive level of vitamins C and it is also very good to maintain your heart health. and it reduces inflammation, so its superb for people with arthritis for excellent. Papayas are rich in fibre, which is essential for good digestion.
So then next ingredients to make a super smoothie is a super food called banana. I am using a medium size of banana and did you know banana contains more vitamins and minerals than an apple does, yes friends thats food for thought. Banana is very high and so crush It also contains a lot of fibre, so have it balanced out and keeps your glucose level normal. So thats good news, and banana loaded with vitamin A Vitamin D phosphorus and contains Iron, plus it loaded with fibre.
Steak And Eggs With Chimichurri
Feeling a little hungover? You don’t have to pack in the calories as a hangover cure! Instead, this steak and eggs meal works as well at 11:30 a.m., as a cure for a hangover or even as a post-workout mealor even as a remedy for a long day at work.
Get our recipe for Steak and Eggs With Chimichurri.
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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
Chickpea Scramble Breakfast Bowl
Looking for a vegan breakfast option? Try my Chickpea Scramble Breakfast Bowl.
Just looking at it will put a smile on your face. And its warm, spicy, and packed with plant-based protein.
The mushrooms add umami and meatiness. The fresh parsley adds a lovely touch of freshness.
To make this dish, youll be using chickpea flour. Chickpea flour is packed with nutrition.
One cup of chickpea flour contains 20 grams of protein. So youre getting the protein content of 4 hard-boiled eggs without cracking a single egg.
Unlike eggs, chickpea flour is rich in magnesium and manganese. And its rich in fiber which keeps you full.
Per Serving:
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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 youre looking for a risotto with a difference this butternut squash risotto with crispy sage and pancetta is the perfect option. The soft and 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
Instant Pot Steak Fajitas
These Instant Pot steak fajitas can be served on warm tortillas, or on a bed of greens with a heaping amount of guacamole. Add some lime wedges for guests to squeeze on their fajitas to give them an extra zing that pairs perfectly with the tomato-based fajita sauce.
Get our recipe for Instant Pot Steak Fajitas.
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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, thats 38 calories less than a cooked skinless chicken breast 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 youve mastered this recipe you could try prawns, salmon or white fish instead of crab.
Get the recipe: Linguine with crab and mint
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
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Instant Pot Shrimp And Broccoli
Shrimp doesn’t need a ton of time to cook, which is why this Instant Pot shrimp and broccoli recipe is the perfect recipe to whip up on a busy weeknight. Served on rice, or cauliflower rice to keep it low-carb, this recipe is one that you’re going to want to make again and again.
Get our recipe for Instant Pot Shrimp and Broccoli.
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
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Mozzarella And Tomato Salad
Calories: 243
Not all cheeses are created equal, and mozzarella is lower in sodium than other popular varieties, making it a great option for stocking up on calcium, phosphorus, and protein.
Ingredients:
- Red onion, thinly sliced
- Pickled jalapeno slices
Directions:
Paleo Chicken And Broccoli Stir
Calories: 209
Throw this quick and easy-to-make chicken and broccoli stir-fry over a bed of cauliflower rice and check having a tasty lunch off of your to-do list today.
Calories: 310
This lemony/citrusy chicken can be prepped using only a few ingredients, and most of them are already in your fridge and pantry. To dress this chicken, you’ll need ingredients like lemon zest, olive oil, and garlic.
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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 youll be full after enjoying a portion of this recipe. At just 298 calories, serve these pancakes with a side salad or 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
Air Fryer Turkey Meatballs
Are you often too tired to cook at the end of the day? I am too.
And at times like that, its so easy to order takeout. But takeout is not exactly diet-friendly.
Thats why its a great idea to meal prep. So just have to warm your food when you get home.
These Air Fryer Turkey Meatballs are perfect for meal prep. One batch makes about 17 meatballs.
And these meatballs are freezer-friendly too. So you can whip up a couple of batches and stash them away for later.
But unlike traditional meatballs, youre using ground turkey. So these meatballs are packed with lean protein.
And even though these meatballs are low in fat, theyre delicious. Youre getting sweetness from the tomato paste and umami from the Worcestershire sauce.
Youre also getting heat from the Dijon mustard and savory from the garlic powder. Its a party in your mouth.
Serve with whole wheat pasta or zoodles.
Per Serving:
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Spicy Tuna And Avocado Fish Taco
Forget the fried version: This is your new fish taco recipe. Not only does the combination of silky rare tuna and creamy avocado fit a boatload of healthy fat into the palm of your hand, but the flavors are tough to beat, especially when crowned with a spicy slaw and the tang of a few pickled onions.
Vegan Sticky Sesame Chickpeas
Canned chickpeas are a convenient, low-calorie food. They are an excellent source of plant-based protein.
Theyre also rich in fiber, which is essential for healthy digestion. Theyre also chock full of bone-building minerals such as magnesium, phosphorus, and manganese. So, eat up those chickpeas.
However, canned chickpeas lack that oomph. So, they can be boring eating plain.
These chickpeas are really delicious. Theyre sweet, sticky, and saucy, with some umami flavors.
Best of all, they take only 15 minutes to make. So, theyre perfect for those hectic days.
Per Serving:
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Air Fryer Breaded Pork Chops
How do you make crispy breaded pork chops in a health-conscious way? Using an air fryer, of course! It will cut down on prep and cooking time as well as a substantial amount of calories and fat. Because the pork chop isn’t fried in oil, it doesn’t feel heavy and fatty like the one you’re frying in pan.
Get our recipe for Air Fryer Breaded Pork Chops.
What Is The Lowest Calorie Meal
The lowest calorie meal depends on the individual and their dietary needs. A meal between 400-500 calories ticks the boxes. My favorite high volume and low calorie meal is a dinner bowl. This involves lean protein, fresh vegetables, a grain, and some healthy fats. This combination promotes satiety and also is incredibly delicious. Here is how to make it.
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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 . One of our easiest low calorie meals to make.
Ideal as a midweek option when youre 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
Use A Little Less Oil
A recipe may ask for a splash of oil or a few tablespoons but you can usually get away with using a lot less think teaspoons rather than tablespoons. A good tip is to use a non-stick frying pan as things are less likely to stick to the surface. You can also use water instead of oil when frying ingredients such as onions. This helps soften the onion then evaporates so they can then start to take on colour. If using oil when roasting, try adding the ingredients to a bowl first, before drizzling in a little oil and tossing well. Youll find that a little oil goes a long way when done like this. Putting the ingredient into the tray first, then drizzling with oil often leads to an excess of oil being used.
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