Broccoli Cheese & Potato Soup
This lightened-up version of Broccoli Cheese and Potato Soup was just what I was looking for. It is still thick and creamy and full of cheesy flavor, but without all the calories that a typical bowl of it would have. The recipe uses very little butter, very little flour, skim milk, and not a ton of cheese. Serving with a dollop of sour cream is a must! I like to put it in the bottom of the bowl before pouring the soup in. Makes it even creamier.
Bacon And Cheese Sandwiches With Pico And Guacamole
Cloud bread, the lighter-than-air bread used in this keto sandwich, is the perfect low-carb bread substitute for when you need a delicious, comforting slice. Layer it with melty Jack cheese, crispy bacon, pico de gallo, and guacamole for an indulgent keto breakfast or a light but satisfying keto lunch idea.
Spinach Egg And Raspberry Scramble
This hearty scramble is perfect for a filling breakfast that will help you lose weight. Its packed with protein and fiber, which will keep you feeling satisfied until lunch. Its also quick and easy to make, so you can enjoy a hot breakfast even on busy mornings.
Ingredients:
- 1 slice whole-grain bread, toasted
- ½ cup fresh raspberries
Instructions:
This recipe is courtesy of eatingwell.com
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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 the 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 fibre meal made from two low calorie ingredients, with very little else to bulk up the numbers. Barley is high in fibre, especially beta-glucan, which can reduce cholesterol and blood sugar levels. It may also aid weight loss and improve digestion. Almonds have a high fibre and salt content, so removing them will lower the calorie levels slightly.”
This dish is ideal if youre looking to get your protein fix as its 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
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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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
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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Skinny Shrimp Alfredo Pasta Bake
An unbelievably cheesy, creamy lightened-up pasta bake that you can easily make ahead of time. Just pop it right in the oven before serving!
Its just as creamy and cheesy as the original, and you can even make it ahead of time. All you have to do is pop it right in the oven and dinner will be on the table in just 15 minutes. Boom.
Pumpkin & Kale Lasagna From FoxesLoveLemons
Roast Chicken Sweet Potato And Vegetables
Roast chicken traybake.Baking a large tray of food is a great way to meal prep for the week. Getty
I like to think of this as a mini British roast dinner take an hour or two on a Sunday to cook a load of food in the oven, and youve got lunches for the week.
Choose whatever ingredients you prefer but I like the combination of chicken breast, sweet potatoes, carrots or parsnips, and brussels sprouts. Its a balanced meal and delicious too.
Ludlam-Raine said: Chicken breast is a lean and low fat source of protein so its great to add to your meals if your goal is fat loss and muscle gain. Including high fiber vegetables from the sprouts and parsnips will help to keep you satiated alongside the sweet potato which provides energy plus one of your 5-a-day, as its particularly rich in vitamins A and C .
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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
Is Rich In Fiber
The link between a fiber-rich diet and weight loss is well-established. In fact, diets with adequate fiber intake have been linked to a reduced risk of obesity, type 2 diabetes and heart disease . Heres why.
Fiber is a type of carbohydrate that the body cant digest. Its found in plant-based foods like fruits, vegetables, whole grains, legumes and nuts.
There are two types of fiber: soluble and insoluble. Both types are beneficial, but soluble fiber is especially helpful for weight loss.
Soluble fiber dissolves in water to form a gel-like substance. This type of fiber slows down digestion and helps you feel full after eating. Your gut also ferments soluble fiber, which feeds the friendly bacteria in your gut and promotes a healthy digestive system .
Good sources of soluble fiber include:
Good sources of insoluble fiber include:
- Whole wheat flour
- Vegetables like green beans and cabbage
Aside from promoting satiety and digestive health, fiber-rich foods have other weight loss-friendly properties. Theyre often high in vitamins, minerals and antioxidants, but low in calories. This combination can help you lose weight, which may reduce your risk of chronic disease .
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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
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 most 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 and iron which can help to prevent anemia.
Get the recipe: Homemade beans on toast
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Chorizo And Bean Salad
Calories: 352 Fat: 17.6gCarbs: 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.
A quick and easy option on our low calorie meals list.
Get the recipe: Chorizo and bean salad
Instant Pot Celery Soup
Celery is another low-calorie veggie thats packed with nutrition. One large stalk of celery contains just 10 calories.
Yet it provides 23% of your daily Vitamin K requirements. Amazing, huh?
And there are so many ways you can enjoy celery. You can eat it with hummus, use it in stir-fries, or even make this Instant Pot Celery Soup.
This soup is creamy and comforting. And the potatoes make this soup filling.
Meanwhile, the spices add a punch of flavor.
Best of all, one batch makes 12 servings. So this soup is excellent for meal prep.
Per Serving:
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What Is The Healthiest Low Calorie Snack
Veggies, fruits, hard boiled eggs and tidbits like homemade bites as well as coconut chips are the healthiest and lowest calorie snacks.
Its important to note though the healthiest low calorie snacks are those that are loaded with protein and fibre. Those two nutrients make you feel fuller for longer and thatll certainly help in keeping those calories in check.
Butternut Squash Chickpea And Kale Curry
So long as you have a few pantry essentialscoconut milk, chicken stock, fish sauce, and curry pasteyoure all set to make this unique dish. The healthy combination you find here may not be found on the menu of your local Thai restaurant, but we guarantee it will inspire you to come up with your own tasty curry combinations.
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Fudgy Pumpkin Brownie Bites
The best thing about these pumpkin brownies? They are the perfect, indulgent dessert! Each brownie bite is only 54 calories and only 5 grams of sugar, so you could easily indulge in one, two, or even three of these and not completely ruin your caloric intake.
Get our recipe for Fudgy Pumpkin Brownie Bites.
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:
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Garlic Shrimp And Asparagus With Zucchini Noodles
Calories: 321
Lunch will be ready in 20 if you just grab a spiralizer to prep your nutrient-packing zoodles. This recipe calls for less than 10 ingredients, and most of them are spices and garnishes like sea salt and chopped parsley.
Calories: 336
Kimchi’s tasty on its own, but in a taco, it’s next-level. The tacos also use tempeh as their “meat,” but to make them completely vegan, swap the sour cream and mayo for some dairy-free alternatives.
Slow Cooker Quinoa Chicken Chili
Im not sure whether Id call this Quinoa Chicken Chili or Quinoa Taco Soup either way, Id call it scrumptious. Ive never made quinoa in a savory way so I was excited to give it a try and it didnt disappoint. Quinoa is very high in protein, so it goes great in this chicken chili to help give it some heft and substance.
I love that it was cooked in the Crock-Pot which means it only took me about 15 minutes to toss together this morning and the slow cooker did all the work.
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Egg Drop Soup With Vegetables
Craving Chinese takeout instead? Grab hold of this Egg Drop Soup with Vegetables.
Its soothing, vibrant, and just plain delicious. The fluffy egg ribbons are rich and silky.
The soups richness is offset by all the colorful, fresh veggies. These include carrots, celery, and spinach.
So youll feel good eating this soup. In fact, one serving provides almost 300% of your daily Vitamin A needs. Whoa!
Youre also getting 1/3 of your daily fiber needs. This soup also contains a good amount of protein.
But you can add some Rotisserie chicken for extra protein and yumminess.
Per Serving:
Craving potato chips? Have these Pear Chips instead.
They give you the snackiness of chips without all the calories. In fact, one serving contains just 101 calories.
And the pears give natural sweetness. Pears are also rich in fiber and Vitamin C. Yay!
Now you will want your pears slightly green. Thats so your pears arent too hard or too soft to slice.
Then slice your pears into small strips. Place the pear slices on your dehydrator tray.
Let dry for about 10 hours in your dehydrator.
These Pear Chips are yummy just the way they are. But you can add some lemon juice for tanginess.
Per Serving:
Craving some good old Cajun cooking? These Blackened Chicken Tenders are for you.
These Chicken Tenders are pop-in-your-mouth good. And they have just the right amount of spice.
Instead, you should use a cast-iron skillet. It not only handles high heat, but it is also naturally non-stick.
Chicken And Brussels Sprouts
Have trouble getting your kids to eat your diet food? Serve this Chicken and Brussels Sprouts dish.
You have tender chicken and nicely caramelized Brussels Sprouts. All tossed in a homemade Thai sauce.
So you get umami, sweetness, and saltiness all in one bite. Your kids will never guess this is diet food.
Besides being low in calories, this dish has lots of protein. So its great for you and your growing kids.
Serve with brown rice and these fortune cookies. Yes, fortune cookies are Chinese, but your kids will get a kick from opening these cookies.
Per Serving:
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Instant Pot Lemon Chicken
Cooked in chicken broth with a touch of fresh lemon juice, this Instant Pot lemon chicken recipe is an easy and flavorful protein to add to your dinner plate. Pair it with some easy sides like roasted broccoli or Brussels sprouts for a well-rounded meal.
Get our recipe for Instant Pot Lemon Chicken.
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 weve used a minimum amount of Parmesan cheese as it’s quite high in fat but the stronger the cheese, the less youll 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
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