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500 cAloRie

diet

Now with MoRe siNgle poRtioN 90 tasty new iDeas for 5:2 Diet Days Recipes

£5.99

10 MAR – 5 MAY 2016 R18

Plus! Cook ahead ideas ✱ Juices ✱ Desserts ✱ Low-cal snacks

From the makers of


Fashion ✱Beauty Diets ✱News ✱Food

Every Tuesday in Woman magazine womanmagazine.co.uk Follow us on Facebook & Twitter

IT’S FOR WOMEN NOT GIRLS


all new recipes

500 calorie diet WelcoMe to Your All-NeW 500 cAlorie MeAl plANNer

For our latest issue we’ve created more delicious low-calorie meals to help make the 5:2 diet easier and tastier than ever! So whether you’ve been following the 5:2, or 500 calorie, diet plan for a while or are thinking of trying it for the first time, we’ve made losing weight super simple for you! We’ve got deliciously light calorie-counted recipes for every meal, from super-speedy on-thego lunches to make-ahead dinners to stick in the freezer. We’ve even got low-cal sweet treats to make fast days easier. there are also nine delicious and nutritious smoothie recipes if you want to try the latest version of the diet: a two-day juice fast. Getting in shape has never been easier, or tastier!

Good lucK With the diet! Editor Charlotte Richards Acting Art Editor Sam Pope Chief Sub Jackie Holtham Recipes Jennifer Bedloe, Jo McAuley Photography Chris Alack Additional recipe images content.timeinc.uk Nutritionist Fiona Hunter Thanks to Mark Morris, Sam Kistamah, Simon Maynard CONTACT Blue Fin Building, 110 Southwark Street, London SE1 0SU Tel 020 3148 5000 Email 52_diet_tech_support@timeinc.com Brought to you by the makers of Woman magazine. Editor-in-Chief Karen Livermore Creative Director Dale Walker. Published by Time Inc. (UK) Ltd

4 About the 500 cAlorie diet

all you need to know to get started on the plan.

9 breAKFASt

From zesty fruit salad to a healthy breakfast burrito to oats with berries, there are plenty of ways to get your day off to a great start.

21 luNch

everything from fresh and simple salads to a wide variety of scrumptious hot dishes, plus four pages of easy-to-make soups.

PLEASE NOTE: CA L COUNTS A ORIE RE ALL PER SERv INg. REfER TO E RECIPE fO ACh SPECIfIC R ThE NUm Of SERvIN BER gS

41 diNNer

Whether you fancy a fragrant curry, a slimline pizza or even a burger, you won’t go to bed hungry after one of these satisfying low-cal meals.

71 SMoothieS

For a super-nutritious addition to any fast day, whip up one of our smoothie recipes.

79 deSSert

Fancy a tasty tropical roulade or carrot cake? You can still indulge your sweet tooth with these delicious low-calorie puddings.

86 FASt dAY SNAcKS

Need a boost? these low-cal treats will help to keep you going all day long.

91 WhAt to eAt oN NorMAl dAYS

Not fasting today? our meal plans will help you stay healthy.

94 cAlorie couNter

adapt or add to our recipes with this helpful list of the calorie content of the most common foods.

500 Calorie Meal Planner, Time Inc. (UK) Ltd, Blue Fin Building, 110 Southwark Street, London SE1 0SU. All prices are correct at time of going to press. Time Inc. (UK) Ltd regrets that it cannot be liable for the safe custody or return of any unsolicited material, nor can we answer any letters or return submitted material unless accompanied by an sae. This periodical shall not, without the written consent of the publishers first given, be lent, resold, hired out or otherwise disposed of by way of trade at more than the recommended selling price shown on the front cover, and it shall not be lent, resold or hired out or otherwise disposed of in a mutilated condition or in any other unauthorised cover by way of trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever. © Time Inc. (UK) Ltd, 2015. Published by Time Inc. (UK) Ltd, Blue Fin Building, 110 Southwark Street, London SE1 0SU. Printed by Polestar UK Limited. Repro by Rhapsody.


lOSe WeighT It’s the most popular diet in years for a reason. Here’s how to get the most out of the rules Q For two days a week, you should eat no more than 500 calories (600 for men). Q The other five days a week, you can eat as normal. You should be aiming for around 2,000 calories a day, but don’t worry if you have a blowout, such as dinner and/or drinks, a couple of times a week. See page 91 for what you should eat to ensure that you get a healthy, balanced intake of all the right nutrients. Q if you’re on medication, or have any ongoing medical condition, do consult your gP before starting this diet plan.

how much will i lose? Around 1lb a week – more if you have a lot of weight to lose. The diet should also have a boosting effect on your metabolism. in fact, studies suggest that people who follow the 500 Calorie Diet lose more actual fat, rather than the combination of fat, water and lean tissue that you lose on other diets. The two fasting days also help you to eat normally on other days without piling the pounds back on. Once you get the hang of it, you should find your appetite is smaller on

the 5:2 juice plan Want to boost your energy, detox and increase your diet success? A 5:2 juice day combines two of the biggest diet discoveries for maximum benefits. The high fibre and green veg goodness fill you up, help stabilise your blood sugar and are a great way to detox.

What to do

Q See page 71 for nine delicious juice ideas, which can all be made in a blender. 4

500 calorie diet meal planner

Q On one of your fasting days, use a selection of juices to make up your 500 calories a day. Some are more filling and higher in calories than others, so try to get a good balance. Q if you feel that a day of juicing is too much, you could try two juices and one of our low-calorie meal options instead, making sure that you still stay within the 500-calorie allowance.


The 5:2 WAY normal days, so you won’t have to work so hard to stay around the 2,000 calorie mark.

Will it really make me look younger? intermittent Fasting (as this type of diet is known) has been linked to improvements in overall health such as healthier blood pressure and cholesterol levels, as well as insulin sensitivity. Some even believe that it can reduce your risk of getting various cancers, heart disease and Alzheimer’s disease. last year, a study by the University of Florida found the diet could also have anti-ageing benefits, making the body more resilient to stress as the drop in blood sugar caused by fasting can push the body’s cells to work harder.

how long should i diet for?

What does a 500 calorie day look like?

92

150

calories

calories

Breakfast

Q Overnight Oats With Raspberry & Seeds 92 calories

lunch

Q Turkey Meatballs 150 calories

Until you’ve achieved the weight you’re happy with. Then, you can maintain your weight and keep seeing the health benefits by having a 500-calorie day just once a week.

31

calories

215 calories

dinner

Q Pastry-Free Spinach Quiche 215 calories

main Photo: urbanliP.com

your 500 Calorie Diet…

snack

Q 1 cup of raspberries 31 calories

Total: 488 calories 500 calorie diet meal planner

5


THE BEST EVER FAST DIET TRICKS We reveal the secrets to getting through fast days – and maximising your weight loss!

4 Pick your two days with care. Some people like to keep busy at work, others prefer a bit of peace. The main thing is to avoid times when you’re socialising and steer clear of any obvious temptations!

2

Learn to love lists

Plan what you’ll eat and shop for ingredients in advance, so you won’t be tempted to grab a pizza. Pick recipes and snacks from the meal planner, and write a shopping list. If you look forward to your meals, you’re less likely to stray. 6

500 calorie diet meal planner

Fasting with a friend can make it easier – joining a social media site dedicated to 5:2 fasting can also be helpful and supportive – try thefastdiet.co.uk/forums or join a Facebook group like The 5:2 Diet or the 52Diet and share tips and advice.

8 Get minty fresh

Suck a sugar-free mint or chew some sugar-free gum to draw a line after a fast day evening meal. The fresh feeling in your mouth makes it less likely you’ll crave something sweet later.

do what works best for you

You needn’t stick to three meals a day. Try having brunch and an early supper, or save your entire calorie allowance for one evening meal. There’s evidence that it can be beneficial to leave longer gaps between meals.

3

On fasting days, eat mostly lean protein, vegetables and fruit. Packed with nutrients, they’ll leave you feeling more satisfied. Chicken, white fish and eggs are all good, as are leafy greens.

7 Buddy up

5 drink – a lot!

Drink plenty of water to stave off hunger. Herbal teas or hot water with lemon are good alternatives, and lots of people find a mug of Bovril or Oxo is particularly satisfying.

6 Go to bed early

This’ll help avoid late-night hunger pangs, and lack of sleep can cause cravings for high-calorie comfort food.

9 Keep busy

Choose your busiest days to fast. Having plenty to occupy you so there’s little time to focus on hunger can be a diet saver.

Photos: urbanliP.com, istock

1

diarise fast days

Not all calories are equal


cLever 5:2 food ideas 18

98

calories

Use lemon juice instead of oily dressing. It makes an amazing difference to salads.

34

calories

Make cauliflower ‘rice’ by grating some raw cauliflower and microwaving for 1-2 mins. 100g (uncooked weight).

17

calories

calories

Eat white fish instead of varieties such as salmon and fresh tuna. Cod contains 98 cals per 100g, compared to 189 cals in salmon.

31

calories

Cinnamon brings sweetness to yogurt, fruit or drinks. Sprinkle it on sliced apple and bake for a tasty dessert.

For courgette ‘spaghetti’ use a peeler to shave off strips, or buy a spiralizer. Steam and serve with a tomato sauce. 100g courgette (uncooked weight). Instead of meat, marinate a portobello mushroom in 1tbsp balsamic vinegar for 10 mins and grill.

36

calories

Tiny amounts of strong cheese can add flavour without many cals. Try Parmesan on broccoli.

Herbs, spices, garlic and soy sauce jazz up low-cal dishes. Nando’s Peri-Peri sauces are an easy option.

55

calories

20 calories

For a savoury ultra-low calorie snack, spread three celery sticks with 1tsp Marmite.

Make kale chips for a snack. Tear the leaves off the vein and cut into bitesize pieces, drizzle with olive oil and bake until crispy.

Swap ice cream for homemade lollies made from low-sugar cordials and berries – blueberries are particularly nutritious.

500 calorie diet meal planner

7


Healthy starts here‌

New The new health issue on sale & fitness magazine NOW! designed for YOUR life


breakfast Make sure your day gets off to a tasty start!

100 calories & under


SpaniSh toMato toStada Serves 1 Ready in 5 mins Q ½ Warburtons or Hovis white thin, toasted Q 1 small clove garlic Q 1 tomato, seeds and pulp only Q ½tsp extra virgin olive oil Q 50g cucumber, cut into half-moons Q ½tsp sherry vinegar Method 1. Toast the slice of bread. Rub all over with the garlic clove, then top with the tomato seeds and pulp. If you keep tomatoes in the fridge, it’s best to warm it up slightly so it’s at room temperature. Drizzle over the olive oil and sprinkle with salt. Serve the cucumber on the side lightly tossed in a little salt and the sherry vinegar.

87 Calories

10

500 calorie diet meal planner


apricotS with honey & oatS

Breakfast

100 Calories

Serves 1 Ready in 5 mins Q 2tsp (10g) rolled oats Q 1tsp dried cranberries Q 1tbsp orange juice Q 1 tinned apricot in juice, drained Q 2tsp natural low-fat yogurt Q 1tsp orange blossom honey Method 1. In a dry pan, toast the oats lightly, making sure they don’t blacken. Soak the cranberries in the orange juice to plump up. 2. Heat a griddle pan and grill the apricot, flat-side down for a few minutes to warm. Place in a glass and top with the yogurt, oats and cranberries. Drizzle over any remaining orange juice and honey.

Super berry breakfaSt bowl Serves 1 Ready in 5 mins

Smart tip Serve with a morning health booster – add ½tsp chia seeds for 11 cals or ½tsp cocoa nibs for 14 cals.

92

Q 80g frozen berries Q Zest ½ orange and a squeeze of juice Q 2tsp oats Q 1tbsp low-fat natural yogurt Q ¼ banana (20g) Method 1. Put the berries, orange zest and juice into a microwaveable bowl and cook on high for 2 mins. Stir the oats into the yogurt. Top the warm compote with the oats and banana.

Calories

500 calorie diet meal planner

11


hOt sMOKed saLMOn Frittata Serves 4 Ready in 15 mins

Q 3 eggs Q 30g quark Q 1 slice smoked salmon, sliced Q ½ hot smoked salmon fillet (60g), flaked Q 1tsp freshly snipped chives Q 2 sprays Frylight Method 1. Heat the grill. In a bowl whisk together the eggs and quark with seasoning, then mix in the salmon and chives.

Smart tip This also works well as a lunch, when you could serve it with a large bowl of chopped salad.

12

500 calorie diet meal planner

2. Heat an 18cm non-stick, ovenproof frying pan and add a couple of squirts of Frylight. Pour in the eggs and cook for 5 mins to set the base. Put the pan under the grill to finish cooking for 3-4 mins, or until puffed up and golden. Serve a quarter of the frittata per portion. The leftover frittata will keep well in the fridge.

99 Calories


Zesty Fresh FrUit saLad

Breakfast

99 Calories

Serves 2 Ready in 5 mins Q 1 orange Q 80g pomegranate seeds Q 150g raspberries Q Few fresh mint leaves, sliced Q Zest ½ lime Q 1tbsp low-fat natural yogurt, to serve Method 1. Use a small sharp knife to remove all the skin and pith from the orange. Over a bowl to catch the juice, cut away the orange segments from the membrane. Squeeze out any leftover juice and discard the rest. 2. Add the pomegranate seeds, raspberries, mint and lime zest to the orange and leave at room temperature, until ready to eat. Serve with the yogurt and extra zest, if you like.

92 Calories

Smart tip This combination of fruit would also taste delish set in sugar-free strawberry jelly for a low-calorie pud.

Overnight Oats with raspberry & seeds Serves 1 Ready in 5 mins Q 15g jumbo oats Q 1tbsp Müller Light Mango & Passionfruit yogurt Q 5 raspberries Q ½tsp mixed seeds (eg, omega-3 sprinkles) Method 1. Soak the oats in water overnight (or for around an hour, depending how much time you have). In the morning stir in the yogurt and top with the raspberries and seeds.

500 calorie diet meal planner

13


Warm apple & BlueBerry compote

100 Calories

Serves 2 Ready in 10 mins Q 2 small apples, peeled and chopped Q 50g blueberries Q 1cm piece root ginger, grated Q 90ml Alpro Coconut Original Q Pinch cinnamon, to sprinkle method 1. Put the apple, blueberries, ginger and Alpro Coconut into a microwaveable bowl and cook on high for 2 mins. Stir and cook for another minute at a time until the apple is tender. Serve between 2 bowls, sprinkled with cinnamon.

98 Calories

Baked Beans & crispy Bacon Serves 2 Ready in 15 mins

Q 1tbsp chopped onion Q 2 sprays Frylight Q 200g chopped tomatoes Q 75g cannellini beans, drained and rinsed Q 1tsp Worcestershire sauce Q 1 slice prosciutto Q ½ slice Nimble bread, toasted method 1. Cook the onion with the Frylight and 1tbsp water in a small pan for 3-4 mins, until softened. Add the tomatoes and simmer for 5 mins, then stir in the beans and Worcestershire sauce and cook for a further 5 mins. 2. Heat a non-stick frying pan and cook the prosciutto for 1 min on each side. Place on a piece of kitchen paper. Divide beans between 2 plates and crumble over the prosciutto. Serve with a finger slice of the toast each. 14

500 calorie diet meal planner


BreakFast Burrito Serves 1 Ready in 10 mins

Q 2 egg whites Q 6 squirts Frylight Q ¼ pepper, thinly sliced Q 1 fresh tomato, deseeded and chopped Q 2tbsp mixed beans in spicy sauce (eg, Tesco Taco Mixed Beans) Q ¼ fresh red chilli, finely chopped

Q 1tbsp freshly chopped coriander Q Small wedge of lime method 1. Heat the oven to 200°C, Gas 6. Whisk the egg whites with 2tbsp water. Heat a small non-stick ovenproof frying pan and add a couple of squirts of Frylight. Pour in the egg white and cook for a few mins to set the base. Then put the pan in the oven

Breakfast

and cook for 3-4 mins until cooked through. Turn out onto a plate to cool. 2. Meanwhile, add 3 squirts of Frylight to the frying pan and cook the pepper for 3-4 mins. Add 2tsp water, the tomato, beans and chilli and cook for 5 mins. Serve the omelette topped with the pepper mixture and coriander, then roll up. Serve with a lime wedge to squeeze over.

99 Calories

500 calorie diet meal planner

15


GReen SmooThie BoWL

98 Calories

Serves 1 Ready in 5 mins Q A handful baby spinach leaves (25g) Q 2 florets broccoli (30g) Q 1⁄2 kiwi, peeled Q 1⁄2 apple, cored Q 1tbsp 0% fat Greek yogurt Q 50ml Alpro Coconut Milk Q 6 raspberries Q 4 very thin slices fresh coconut method 1. Place all the ingredients, except the raspberries and coconut, into a blender. Blitz until smooth. To serve, top with the raspberries and coconut slices. Add an extra 50ml water if you want to make this smoothie to drink on the go.

99 Calories

Smart tip Want to eat this on the run? Let the bacon and tomatoes cool and assemble just before eating so the lettuce doesn’t turn soggy. 16

500 calorie diet meal planner

Smart tip On a non-fast day, swap the yogurt for Co Yo coconut milk yogurt. It’s super rich and makes this smoothie dairy-free.

BLT WRAP Serves 1 Ready in 10 mins Q 2 lean bacon medallions Q 2 sprays Frylight Q 4 cherry tomatoes, halved Q 1tsp balsamic vinegar Q 1 large iceberg or round lettuce leaf Q A handful of rocket (approx 20g) Q 2tsp Lighter Than Light mayonnaise Q A few chives, chopped method 1. Heat a non-stick frying pan and cook the bacon medallions for a few minutes each side, or until looking crisp and golden. In the same pan, add the halved cherry tomatoes and cook for a few minutes. Add the balsamic vinegar. 2. Slice the bacon. Arrange the lettuce leaf in a bowl or plate and fill with the rocket, bacon, cherry tomatoes, mayonnaise and chives. Roll up and eat as a wrap.


PoACheD CinnAmon PeARS on ToAST Serves 1 Ready in 25 mins Q 1 pear, peeled and cored Q 2tsp vanilla extract Q 1 cinnamon stick Q 2 cardamom pods Q 2 x 6-7cm circles Nimble bread, toasted Q 1tbsp quark

76 Calories

Q A pinch of ground cinnamon Q 1tbsp blueberries Q 1tsp honey method 1. Peel the pear and cut off the base and core. Add to a small pan and cover with about 750ml water. Add the vanilla, cinnamon stick and cardamom. Bring up

Breakfast

to the boil, then turn the heat down and simmer for 20 minutes, until tender. 2. Spread the quark onto the toasted circles of bread and sprinkle with a little ground cinnamon. Once cooked, remove the pear from the liquor and cut into quarters. Serve the pear with the toast and blueberries, drizzled with honey.

Smart tip Cook more pears and keep in the fridge in their poaching liquor. On non-fast days, you can enjoy them as a pudding with natural yogurt.

500 calorie diet meal planner

17


Breakfast on the go Not hungry yet? These quick single-serving ideas are perfect for packing up for when you’re feeling peckish‌

Finn crisPs with cottage cheese & blueberries sprinkle 30g fat-free cottage cheese with a little ground cinnamon and serve with 2 heaped tbsp fresh blueberries and 2 finn Crisp original crispbreads.

18

500 calorie diet meal planner

76 Calories


citrus yogurt with watermelon diPPers

Breakfast

Decant 100g total 0% all natural fat free greek Yogurt into a pot with the zest of 1â „2 lemon or lime and a squeeze of juice. add a few freshly chopped mint leaves and serve with 100g watermelon, cut into small segments.

89 Calories

Parma ham roll-uPs

almond mocha-cino

68

87

Calories

Wrap 2 slices galia melon (75g) and 25g baby spinach leaves in 2 slices prosciutto.

Calories

Warm 200ml unsweetened almond milk; whisk. Make an espresso in large cup, then add most of 11g sachet options Belgian Choc. add milk; sprinkle over rest of options.

500 calorie diet meal planner

19


Feel fabulous with Feel Good You

In print or download to your tablet!


lunch

Keep hunger pangs away with these healthy and delicious dishes!

150

calories & under


7 FAsT AND FiLLiNg sOuPs Perfect for fast days as you can cook ahead then take single portions

Summer ramen Serves 2 Ready in 20 mins Q 2 thin slices aubergine (30g), cut into quarters Q 4 squirts Frylight Q 30g mushrooms, sliced Q 25g marinated tofu Q 1tbsp brown miso paste Q 1 cake air-dried noodles (40g) Q 2 stalks Tenderstem broccoli, stalks cut into chunks Q 1tbsp frozen soya beans Q Few slices lazy ginger (optional) Q 1 radish, sliced Q Few stalks fresh watercress or micro herbs method 1. Lightly fry the chunks of aubergine in the Frylight. Once tender, add the mushrooms and fry until golden. Add the tofu to heat through. 2. Meanwhile, put the miso soup paste into a pan with 300ml boiling water. Add the noodles and broccoli, and cook until tender. Add the soya beans and cook for 1 min to defrost. 3. Pour the noodles and broth into bowls, add the aubergine and tofu mixture, lazy ginger, if using, and top with radish and watercress or herbs.

22

500 calorie diet meal planner

110 Calories


Lunch

FILLInG TOmaTO & red LenTIL Serves 4 Ready in 30 mins Q 4 sprays Frylight Q 1 carrot, finely chopped Q 1 stick celery, finely chopped Q 1 clove garlic, crushed Q 1tsp ground coriander Q 1tsp ground cumin Q 400g can chopped tomatoes Q 50g split red lentils Q Zest 1 lemon Q 800ml vegetable or chicken stock Q 1tbsp freshly chopped chives Q 4tbsp low-fat natural yogurt method 1. spray the Frylight into a large saucepan

145 Calories

and cook the carrot, celery and garlic gently for 10 mins, to soften. Add 2tbsp water to help them steam-fry. stir in the spices and cook for 1 min, then add the tomatoes, lentils, lemon zest and stock. Bring to the boil, then turn the heat down and simmer for 20-25 mins, until soft. 2. using a hand-held blender, or in a liquidiser, whizz the soup until almost smooth. serve 1 portion of the soup sprinkled with the chives and a spoonful of yogurt. Freeze the leftover soup in portions to eat another day. if you like a textured soup, don’t worry about blending. 3. serve with a slice of Nimble wholemeal bread, toasted (51 cals).

90 Calories

WarmInG BeeTrOOT Serves 4 Ready in 2 hrs Q 700g raw beetroot Q 1tbsp olive oil Q 1 onion, chopped Q 1 leek, thinly sliced Q 1 carrot, peeled and chopped Q 1 garlic clove, chopped Q 1tsp fennel seeds Q 1ltr chicken or vegetable stock Q 3tbsp dry sherry Q Natural yogurt to serve Q Chopped chives or dill to garnish method 1. Heat oven to 200°C, gas 6. Trim the beetroot, wrap them in foil and place in a roasting tin. Cook for 1hr-1hr 30 mins until tender. Remove from the oven, leave to cool, then peel and roughly chop. 2. Warm the olive oil in a large saucepan. Add the onion, leek and carrot and cook gently for 10-15 mins until the vegetables are soft. Add the garlic and fennel seeds and cook for 1 min. Add the beetroot, stock and sherry. season with salt and pepper, stir well then bring to the boil, reduce the heat and simmer for 25 mins. Cool the soup slightly then purée the soup in batches in a liquidiser until smooth. 3. To serve bring the soup back to the boil and adjust the seasoning. serve in warmed bowls with a spoonful of yogurt and garnished with chopped chives or dill.

500 calorie diet meal planner

23


creAMy sPINAch

149 Q

Calories

Serves 4 Ready in 20 mins Q 1 chopped leek Q 1tsp olive oil Q 50ml white wine Q 450g spinach Q 200g frozen peas (defrosted) Q 700ml vegetable stock Q Juice of 1 lemon Q 1tsp grated nutmeg Q 1tbsp half-fat crème fraiche Q 20g flaked almonds Method 1. In a large pan, fry 1 chopped leek in 1tsp olive oil until soft. Add the wine and cook for 2 mins. Add the spinach, slowly pressing down to wilt it as you go. 2. Add the peas and stock and simmer, uncovered, for 5-10 mins. Cool briefly before whizzing the soup in a food processor until smooth, then stir in lemon juice and nutmeg. Season, ladle into bowls, swirling in crème fraiche and scattering over almonds.

PrAWN MIso Serves 1 Ready in 15 mins Q 1tbsp white miso paste Q 1tsp Thai fish sauce Q 1 red chilli, deseeded and finely chopped Q 40g fine green beans Q 80g raw king prawns Q 40g carrot, cut into fine strips Q 15g edamame beans Q A good squeeze of lime juice Q 1 spring onion, finely sliced Q Handful of coriander leaves, chopped Method 1. Add 250ml boiling water to a medium saucepan, stir in the miso, fish sauce and chilli, and bring to a simmer. 2. Add the beans. After a min, add the prawns and cook for 1 min. Add the carrot and edamame. Cook for 2 mins. 3. Remove from heat, and stir in the lime juice, spring onion and coriander.

24

500 calorie diet meal planner

150 Calories


146 Calories

ITALIAN roAsT chIckeN & cAbbAge Serves 4 Ready in 30 mins Q 2 chicken legs Q Few sprays Frylight Q 1 medium potato (200g), peeled and sliced Q 750ml vegetable or chicken stock Q Zest of 1 lemon Q 20g bunch parsley, stalks chopped and a few leaves reserved Q ½ Savoy cabbage (200g), cut into wedges Method 1. Heat the oven to 200°C, Gas 6. Put chicken legs into a non-stick roasting tray and spray with the Frylight. Roast for 35 mins until really crispy and golden. Set aside to rest.

Lunch

2. Add the potato to a large pan with the stock, grated zest of ½ lemon, parsley and black pepper. Bring to the boil, then turn the heat down and simmer gently for 10 mins. 3. Nestle the cabbage wedges among the potato slices in the pan and continue to cook gently for 5-8 mins, until all the vegetables are just tender. Turn off the heat and leave in the pan. 4. Remove the skin and bones from the chicken and shred the meat. Divide the cabbage wedges and potato between 4 warmed bowls. Add the chicken and spoon over the broth. Sprinkle with the remaining lemon zest and garnish with a few parsley leaves.

WINTer Veg soUP Serves 6 Ready in 40 mins Q 1tbsp olive oil Q 1 chopped onion Q 2tsp ground coriander Q Pinch of cinnamon Q 2 peeled and sliced carrots (200g) Q 200g peeled and sliced parsnips Q 250g peeled and cubed sweet potatoes Q 250g peeled and cubed butternut squash Q 1.5ltr hot gluten-free low-sodium vegetable stock Q ½ 400g can butterbeans Method 1. Heat the olive oil and fry the onion for a few mins to soften. Add the coriander and a pinch of cinnamon and cook for 30 secs. 2. Transfer to a large sauce pan and add the carrots, parsnips, sweet potatoes and cubed butternut squash along with the hot vegetable stock, season and simmer for 20 mins until the vegetables have softened. 3. Add the butterbeans to the soup, warm through and serve. If you prefer a smooth texture, use a stick blender.

143 Calories

500 calorie diet meal planner

25


GRiDDLED VEGETAbLE & ChORizO SALAD Serves 2 Ready in 15 mins Q 150g courgettes, halved lengthways Q 150g fennel, halved lengthways Q 150g aubergine, sliced Q 100g baby corn Q 4 sweet mini peppers, halved Q Salt and pepper Q 1 lime, halved Q 6 thin slices chorizo, such as Waitrose Spanish chorizo Q ½tsp olive oil Method 1. Slice the courgettes, fennel and aubergine into ½ cm thick slices.

150 Calories

2. Place a ridged griddle pan over a high heat until it’s really hot. Griddle all the vegetables in the pan for 2-3 mins, turning occasionally until nicely chargrilled. You may have to do this in 2 stages, depending on the size of your pan. Remove with tongs and season with salt and pepper. 3. Place the lime halves cut-side down in the pan for 2 mins, until charred. While the lime is grilling, add the chorizo and griddle for 1-2 mins, turning once until frazzled. 4. Pile the warm veggies into 2 serving dishes, top with the chorizo, drizzle with the olive oil and serve with ½ chargrilled lime to squeeze over.

CAuLi STEAk wiTh SALSA VERDE Serves 2 Ready in 20 mins

142 Calories

26

500 calorie diet meal planner

Q Frylight spray oil Q 2 x 120g thick ‘steaks’ cut from the middle of a cauliflower Q 20g Parmesan cheese, finely grated Q 1 clove garlic Q 10g capers Q 30g each fresh basil, mint and parsley Q 2tbsp red wine vinegar Q 10g Dijon mustard Q 100g tomatoes, sliced Q 100g rocket leaves Method 1. Heat the oven to 200°C, Gas 6. Heat a frying pan over a medium-high heat, spray a little Frylight and brown the cauliflower steaks on both sides. Transfer to an oven tray lined with baking parchment, sprinkle with the Parmesan, put in the oven and cook for 12-15 mins. 2. Use a stick blender to blitz the garlic, capers, basil, mint, parsley, red wine vinegar and mustard into a rough paste. 3. Serve with the cauliflower alongside the tomato salad and rocket.


POMEGRANATE & CELERY SALAD

Lunch

Serves 1 Prep time 10 mins Q 12g watercress Q 1 peeled and sliced celery stick Q 40g cooked (not pickled) beetroot, sliced Q A small handful of chopped mint leaves Q 10g pomegranate seeds Q 1tbsp pomegranate juice Q 1tbsp lemon juice Q 1tbsp olive oil Q Âźtsp Dijon mustard Method 1. Place the watercress, celery, beetroot, mint and pomegranate seeds in a bowl. 2. To make the dressing, mix the pomegranate juice, lemon juice, olive oil and mustard together in a small dish and season with black pepper. Mix well, then pour over the salad.

138 Calories

500 calorie diet meal planner

27


148 Calories

spiCed CouRGette, leek & pea fRitteRs Serves 2 Ready in 20 mins Q 1 courgette, grated Q 1 medium egg Q 2tbsp self-raising flour Q ½tsp chilli powder Q ½tsp mustard powder Q ½tsp cumin Q Zest of 1 lemon Q ½ leek, shredded 28

500 calorie diet meal planner

Q 2tbsp frozen peas, defrosted Q Few sprays Frylight To serve Q 1tbsp natural yogurt, per serving Q Few herby salad leaves Method 1. Heat oven to 200°C, Gas 6. Wring the courgettes out in clean tea towel to remove excess water. Mix egg and flour in a bowl, season and add spices and lemon zest. Stir

in all the vegetables and seasoning. 2. Place 6 even dollops of mixture on a baking tray, lined with baking parchment. Flatten down a little with the back of a turner/fish slice and spray with Frylight. Bake in the oven for 10 mins, then turn and cook for a further 5 mins, or until golden and not wet to the touch. Serve with the yogurt and herby salad leaves sprinkled with extra spices, if you like.


Roasted Minty BeetRoot with Goat’s Cheese Serves 6 Ready in 35 mins Q 400g beetroot, washed and trimmed (but unpeeled), cut into wedges Q 3tbsp olive oil Q 2tbsp mint sauce Q 2tsp balsamic vinegar Q Salt and freshly ground black pepper Q 100g soft goat’s cheese, crumbled Q Small bunch of fresh mint, leaves picked Method 1. Preheat oven to 180°C, Gas 4. Put the

129 Calories

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Lunch

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beetroot wedges in a roasting tin, drizzle with the olive oil and roast in the oven for 20 mins, or until just tender. 2. Meanwhile, whisk together the mint sauce and balsamic vinegar, and then season well with salt and freshly ground black pepper. 3. Drizzle the mint sauce mixture over the roasted beetroot wedges and scatter with the crumbled goat’s cheese. Return the tin to the oven for a further 5 mins. Sprinkle on the mint leaves.

GReat Chilled GazpaCho Serves 4 Ready in 15 mins, plus chilling

Q 1kg really ripe tomatoes, roughly chopped Q 1 medium red pepper, deseeded and roughly chopped Q 1 medium green pepper, deseeded and roughly chopped Q ½ small red onion, chopped Q 1 garlic clove, chopped Q 1 red chilli, deseeded and finely chopped (optional) Q ½ cucumber, deseeded and roughly chopped Q 50g sourdough bread Q 1-2tbsp aged sherry vinegar Q 1tbsp chopped mint or parsley, to garnish Q 1tsp olive oil, to drizzle Q Salt and pepper Method 1. Place all of the ingredients except the sherry vinegar in the large bowl of a food processor, reserving a handful of diced cucumber to garnish, then blend until smooth. Season to taste and stir in the sherry vinegar to taste. Pour into a bowl or jug and chill for at least an hour, until really cold. 2. Pour into bowls and scatter over the reserved cucumber and the mint or parsley. Drizzle ¼tsp olive oil over each gazpacho and serve immediately with a few ice cubes, if desired. 500 calorie diet meal planner

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COCONUT SUMMER COLESLAW Serves 8 Ready in 30 mins Q 4 large carrots, julienned Q 1 head of chicory Q 1 fennel Q 1 celery heart Q 4 spring onions, trimmed Q Zest and juice of 2 limes Q 1tbsp Dijon mustard Q 320ml (2 small cans) coconut cream Q 6tbsp chopped fresh coriander

120 Calories

Method 1. Finely slice all the vegetables, then simply toss together with the remaining ingredients for the dressing. 2. The coleslaw will keep in the fridge for two or three days, so can be used as a side dish on non-fast days too. To maximise the length of time that you can keep the coleslaw, store the mixed dressing ingredients in a separate container and dress as you go.

AROMATIC ROAST FISH Serves 4 Ready in 30 mins

149 Calories

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500 calorie diet meal planner

Q 4 x 125g chunky white fish fillets, eg cod or haddock Q 2 garlic cloves, sliced Q 2 pieces stem ginger, chopped, plus 1tbsp ginger syrup from the jar Q 8 Peppadew peppers from a jar, drained and sliced Q 2tbsp tamari sauce Q Frylight cooking spray Q 225g bag sliced curly kale Q Juice of 1â „2 lemon Method 1. Heat the oven to 200ËšC, Gas 6. Put the fish fillets into an ovenproof dish and scatter them with garlic slices, chopped ginger and sliced peppers. 2. Mix together the ginger syrup and tamari sauce in a bowl, then pour over the fish fillets and season generously with ground black pepper. 3. Bake for 15-20 mins until the fish is cooked and flakes easily. 4. Heat a large non-stick wok or frying pan with a few squirts of spray oil. Stir-fry the kale for 5 mins with 4tbsp water until just tender. Squeeze over the lemon juice and serve the fish and juices with the kale.


ITALIAN-STYLE ANTIPASTI PLATTER Serves 2 Ready in 10 mins Q 6tsp Philadelphia Lightest soft cheese Q 1tbsp basil, chopped Q 6 mini breadsticks Q 30g tapenade Q 8 cherry tomatoes, halved Q 6 mild, sweet piquant Peppadew peppers

Smart tip Try placing each item inside a little dish or plate before arranging on the platter. This fun way of presentation will make the antipasti look more generous.

Lunch

Q 30g pitted green olives in brine Q 50g rocket leaves Q 1 small, ripe fig, halved Method 1. In a small bowl, combine the cream cheese with the basil. 2. Fill each of the Peppadew peppers with 1tsp of the cream cheese mixture and arrange on a serving platter with the remaining antipasti ingredients.

150 Calories

500 calorie diet meal planner

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150 Calories

AUBERGINE ‘PIZZETTES’ Serves 1 Ready in 20 mins Q ½ aubergine, cut into 4 x 1cm rounds Q 4 sprays Frylight Q 2tsp tomato purée Q 30g reduced-fat mozzarella Q 1 ring of red or yellow pepper, chopped Q Slice lean ham (12.5g) Q Handful rocket leaves

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500 calorie diet meal planner

Method 1. Heat oven to 220°C, Gas 7. Line a baking tray with baking parchment. Lay out the aubergine slices on the tray and spray each with Frylight and season with salt and black pepper. Bake for 15 mins, until golden and tender. 2. Top the aubergine with the tomato purée, mozzarella, pepper and ham. Bake for 5 mins, or until golden and melted. Serve with the rocket leaves.

Smart tip These keep well and taste good at room temperature. For a veggie alternative, swap ham for a couple of sliced olives instead.


CRUNCHY LEAF SALAD Serves 4 Ready in 15 mins Q 1 small fennel bulb, core removed Q ½ pointed or sweetheart cabbage Q 6 small radishes Q 1 red-skinned pear, cored and quartered Q 6 trimmed Brussels sprouts Q 1tbsp cider vinegar Q 1tsp Dijon mustard Q 2tbsp olive oil Q Salt and black pepper Q 1tbsp chopped toasted hazelnuts Q 15g Parmesan shavings

Method 1. Thinly slice the fennel, cabbage, radish and pear. Add them to a large, shallow bowl along with the leaves of the Brussels sprouts. 2. Whisk the cider vinegar with the Dijon mustard, gradually add the olive oil while whisking, then add a little salt and pepper. Toss the salad in the dressing along with the chopped hazelnuts. Finally, sprinkle over the Parmesan shavings.

150 Calories

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SOY & GINGER STEAMED SEA BASS Serves 1 Ready in 20 mins Q 75g skinless and boneless sea bass fillet Q 1tsp finely sliced fresh root ginger Q ½ green chilli, deseeded and finely sliced Q 1 garlic clove, finely sliced Q 1tsp dark soy Q ¼tsp sesame oil Q 2 trimmed spring onions, halved Method 1. Place the sea bass fillet in the centre of a large piece of foil and scatter over the ginger, chilli and garlic. Drizzle over the soy sauce and sesame oil and fold over the foil, scrunching the edges together tightly to form a parcel. Place on a baking tray in the oven, 180°C, Gas 4, for 10-12 mins, until the fish is cooked and aromatic. 2. Meanwhile, heat a ridged griddle pan and griddle the spring onions for 2-3 mins, turning occasionally, until nicely charred. Remove and set aside. 3. To serve, open the steamed sea bass parcel and then top with the griddled spring onions.

500 calorie diet meal planner

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PERSIAN SPICED SHIRAZI SALAD Serves 2 Ready in 30 mins, plus marinating time Q 1 ridge cucumber Q Sea salt Q 500g ripe tomatoes Q 1 medium red onion Q Zest and juice of 2 limes Q 2tbsp chopped fresh mint Q 2tsp sumac Method 1. Halve the cucumber lengthways. Then scoop out the seeds and discard. Sprinkle over some sea salt then leave in a colander to draw out the water.

Smart tip Mackerel pâté freezes really well so you can make up this big batch, then freeze in an ice-cube tray for individual portions.

111 Calories

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500 calorie diet meal planner

121 Calories

2. After the cucumber has been sitting for around 20 mins, drain. Dice into small pieces and set aside. Halve and deseed the tomatoes, then dice them to a similar size as the cucumber pieces. Peel the onion and then chop finely. 3. Put the cucumber, tomatoes and the onion in a large bowl with the lime zest and juice. Leave it at room temperature, covered, for around 1 hour. 4. When ready to serve, stir through the mint and scatter over the sumac.

MACkEREL PATE & MELBA TOAST Makes 18 Ready in 20 mins For the pâté Q 300g smoked mackerel, bones and skin removed Q 300g cream cheese Q Grated zest and juice of 1 lemon Q Handful flat-leaf parsley, chopped For the toast Q 4 slices white bread Method 1. Put the mackerel in a food processor with the cream cheese and lemon juice and zest. Blend until it reaches a consistency you like. 2. Season with freshly ground black pepper and stir in a small handful of flat-leaf parsley. Chill the pâté until ready to serve. 3. For the Melba toasts, toast the 4 slices of white bread on both sides under the grill. Cut the crusts off and slice the bread in 2 horizontally so you get super-thin slices. Then cut each square into 4 triangles. 4. Arrange, cut-side up, on a baking tray and grill until golden and curled. Serve with the mackerel pâté and lemon wedges.


Lunch

121 Calories

CHEESY TUNA & TOMATO MELT Serves 2 Ready in 10 mins

Q 1 sandwich thin, such as Warburtons, halved Q 75g drained tuna in spring water Q 1 small, diced vine tomato Q 1 spring onion, sliced Q 1tbsp shredded basil leaves plus a few leaves to garnish

Q 1tsp drained and rinsed capers Q 40g light mozzarella, such as Galbani Light, thinly sliced Q Salt and pepper Q 70g baby leaf salad, to serve Method 1. Lightly toast the halved sandwich thin and arrange both halves cut-side up on a foil-lined grill rack. Combine the remaining

ingredients except the cheese in a small bowl and season to taste. 2. Spoon the tuna mixture over the sandwich thins and then top with the sliced cheese and slide under a medium hot grill for 3-4 mins, or until the cheese is melted and lightly golden. Transfer the tuna melts to serving plates, garnish with basil leaves and serve with the baby leaf salad. 500 calorie diet meal planner

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146 Calories

MINTED BROAD BEAN & PEA HOUMOUS CRUDITES Serves 2 Ready in 10 mins, plus cooling

Q 125g frozen baby broad beans Q 75g frozen peas Q 2 sprigs fresh mint Q ½ small clove garlic, finely crushed Q 1tsp tahini Q 1tbsp lemon juice Q Salt and pepper To serve Q 1 large carrot, cut into batons 36

500 calorie diet meal planner

Q 16 radishes Q 2 celery sticks, cut into batons Method 1. Place the frozen beans and peas in a saucepan with 200ml lightly salted, boiling water and 1 whole mint sprig. Simmer for 4-5 mins or until tender then drain, reserving the mint and the cooking water. Set aside for both the water and beans to cool. 2. Tip the cooled beans and peas into the

small bowl of a food processor with the garlic, tahini and lemon juice. Strain 100ml of the cooking liquid into the food processor, discarding the mint. 3. Blend until almost smooth, adding more cooking liquid if necessary. Season to taste then scrape into a bowl and garnish with a few leaves from the remaining mint sprig. Serve immediately with the cruditĂŠs or chill until required.


ROASTED CAULIFLOWER & CHERRY TOMATO DAL Serve 2 Ready in 1 hr 15 mins Q 50g yellow split peas Q 1 garlic clove, crushed Q 1tsp freshly grated ginger Q ¼tsp turmeric Q 1 bay leaf Q 120g cauliflower, broken into florets Q 6 cherry tomatoes Q ¼tsp each cumin seeds and chilli powder Q ¼ onion, sliced Q Few sprays of Frylight Method 1. To make the dal, pour 400ml boiling

150 Calories

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water into a small pan, add the split peas, garlic, ginger, turmeric and bay. Return to the boil, turn the heat down, cover with a lid and simmer for 45-50 mins, stirring now and then, until it thickens. 2. Heat the oven to 200°C, Gas 6. Toss the cauliflower and tomatoes with the cumin, chilli powder, onion and seasoning on a baking tray. Spray with Frylight and roast for 20 mins. 3. Once the split peas are soft and fairly smooth, season well with salt. Serve divided between 2 warmed bowls with the cauliflower and tomatoes spooned on top.

LEMON ROAST CHICKEN

Serves 6 Ready in 1 hr 10 mins, plus optional marinating time Q 6 chicken thighs Q 1tsp each turmeric, ground cumin and ground coriander Q ½tsp cayenne pepper Q 3 garlic cloves, crushed Q 2tbsp light olive oil Q 4 onions, thickly sliced Q Pinch saffron threads Q 2 preserved lemons, pith removed and sliced Q 1 lemon, sliced Q 50g pitted green olives Q 1tbsp freshly chopped parsley Method 1. If you have time, marinate the chicken pieces in the spices, crushed garlic and 1tbsp olive oil for 1-4 hrs. 2. Heat oven to 140°C, Gas 1. Heat 1tbsp oil in a frying pan and brown chicken on each side for 1-2 mins, then place on a baking tray. Turn heat down and add onion, saffron, preserved lemons and 200ml water to pan, and cook gently for 10 mins. Spoon over the chicken pieces, top with lemon slices and olives. Cover with foil and cook in the oven for 40-45 mins. 3. Serve with herby couscous and sprinkle with parsley. 500 calorie diet meal planner

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150

PRAWN & PAPAYA SALAd Serves 4 Ready in 20 mins

For the dressing Q 1 large shallot, peeled and sliced Q 1 red chilli, finely chopped Q Grated zest and juice of 1 lime Q 4tbsp rice wine vinegar Q 2tbsp mirin rice wine Q 2tsp Thai fish sauce Q 2tsp runny honey For the salad Q 350g raw prawns (or you can use cooked to save time) Q 1tbsp oil Q 2 papayas, peeled and sliced Q 125g radishes, finely sliced

Calories

Q 3 baby gem lettuce hearts, cut into quarters Q Large handful coriander leaves, chopped Q Large handful mint leaves, chopped Method 1. Mix all the dressing ingredients together until combined and set aside. 2. Heat a griddle, frying pan or barbecue over a medium-high heat. Toss the prawns in the oil and cook until they are pink throughout. (At this stage, you could leave the prawns in the dressing until you’re ready to assemble the salad.) 3. In a large bowl, mix the papaya slices, radishes, lettuce and herbs. Toss in the prawns and drizzle over the dressing.

TURKEY MEATBALLS Serves 8 Ready in 30 mins

Smart tip These meatballs keep well when frozen into portions. Serve with spiralised courgettes if your calorie allocation for the day allows.

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500 calorie diet meal planner

150 Calories

Q 1 large onion Q 2 sticks of celery, chopped Q 500g turkey mince Q 2tsp ground cumin Q A small bunch of coriander, chopped Q Grated zest of 1 lemon Q 1 medium egg Q 3tbsp fresh breadcrumbs Q Frylight cooking spray Q 1 crushed garlic clove Q 2 x 400g tins chopped tomatoes Method 1. Whizz the onion and celery in a food processor to make a chunky paste. 2. In a bowl, mix the turkey mince, cumin, chopped coriander, lemon zest, egg and breadcrumbs with 2tbsp of the celery paste, and plenty of salt and pepper. 3. Shape into 24 small balls. Spray oil in a pan and fry the meatballs in batches for about 10 mins, or until browned all over. 4. In a separate pan, spray some more oil, then heat remaining celery paste and the garlic for 3 mins. Pour in the chopped tomatoes and bubble for 5 mins until thickened. Stir through the meatballs and simmer until cooked through.


Lunch

138 Calories

HALLOUMI, CARROT & BEAN TACOS Serves 1 Ready in 10 mins Q 25g reduced-fat halloumi cheese, finely sliced into 4 pieces Q Frylight cooking spray Q 2 x 9cm flour tortilla circles Q 1 small carrot (approx 30g), grated Q 1 spring onion, finely sliced

Q 1tbsp mixed beans in spicy tomato sauce, warmed through Q A few mixed salad leaves, shredded Q A few fresh coriander leaves Method 1. Spray the four thin slices of halloumi cheese with Frylight. Cook these on a hot griddle, until you get grill marks.

Meanwhile, in a separate frying pan on a high heat, warm through the flour tortilla circles. 2. Mix together the carrot, spring onion and beans. Place the warmed tortilla circles on a plate, top with the salad leaves, carrots and beans, fresh coriander leaves and grilled halloumi slices. 500 calorie diet meal planner

39


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dinner

Tuck into these low-cal feasts and you’ll forget you’re even on a diet…

250 calories & under


StoCK uP tHe fReezeR! Make these simple recipes in batches then freeze individual portions for fast days‌

LentiL periperi chiLLi Serves 6 Ready in 35 mins Q 1tbsp olive oil Q 1 red onion, chopped Q 1tsp Nando’s Peri-peri Rub Q 1tsp ground cumin Q 1tsp paprika Q 2 carrots, cut into chunks Q 1 red pepper, deseeded and chopped Q 2 celery sticks, chopped Q 2 garlic cloves, crushed Q 150g dried red lentils Q 1 Knorr Vegetable Stock Pot Q 400g can chopped tomatoes Q 400g can black beans, drained and rinsed Q 3 spring onions, chopped Q Several coriander leaves Method 1. Heat the oil in a large pan, add the onion and fry for a few mins. Stir in the peri-peri rub, cumin and paprika. Add the carrots, red pepper, celery and garlic, and cook for 2 mins. 2. Meanwhile, put the lentils into another pan and cover with boiling salted water. Simmer for 15 mins. 3. Combine the Stock Pot with 600ml boiling water and pour over the veg. Add tomatoes and black beans, and simmer for 5 mins. 4. Drain lentils, add to the veg and cook for 5 mins. Sprinkle over spring onions and coriander leaves to serve.

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500 calorie diet meal planner

250 Calories


creaMy cOD curry Serves 4 Ready in 30 mins Q 1 onion, peeled and roughly chopped Q 4 garlic cloves Q 65g fresh coconut pieces Q 1 red chilli, seeds removed Q 1tsp black peppercorns Q 1tbsp oil Q 1tsp black mustard seeds Q Large handful fresh curry leaves Q 1tsp turmeric powder Q 1 tomato, deseeded Q 200ml fish or vegetable stock Q 250ml reduced-fat coconut milk

Q 320g cod, cut in chunks Q Good squeeze of lime juice Method 1. In a blender, whizz the onion, garlic, coconut, chilli and peppercorns and set aside. Heat the oil in a wide, heavy-based pan. 2. Add the mustard seeds – once they start to pop, add the curry leaves and cook for 30 secs, then add the onion paste. turn down the heat slightly and cook for another 5 mins, then add the turmeric, tomato, stock and coconut milk. Simmer gently for a further 10 mins. 3. Add the fish and cook for 10 mins. Season and add a squeeze of lime.

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fish pie Serves 4 Ready in 20 mins, plus cooking

Calories

Smart tip Serve with 50g broccoli per person to make up to your 250 calories.

Q 300g celeriac, peeled and chopped Q 120g cauliflower Q 200g smoked haddock, skinned Q 200g haddock, skinned (not previously frozen) Q 200ml skimmed milk Q 80g raw prawns Q 1tbsp cornflour Q 2tbsp quark Q 25g spinach, chopped Q 1tbsp freshly chopped chives Q zest of 1 lemon Q 1 small leek, trimmed and finely sliced Q 50g reduced-fat Cheddar, grated Q 4 sprays of frylight Method 1. Boil the celeriac in a pan of water, until tender, then mash. Whizz cauliflower, then place in a bowl, cover with cling film and microwave for 5-6 mins. Mix the celeriac and cauliflower together with a little seasoning. Set aside. 2. Meanwhile, gently poach the fish in milk until just opaque, scoop out with a slotted spoon and divide between 4 individual foil containers or oven and freezer-proof pie dishes and add the prawns. Mix cornflour with 100ml cold water and stir into the poaching milk. Cook over a high heat, stirring, until thickened. take off the heat and stir in the quark, spinach, chives, lemon zest and black pepper. Spoon over the fish. 3. Steam the leek. top the fish with the mash, leek, Cheddar and a spray of frylight. Cool completely before freezing. 4 to cook straight from frozen, heat the oven to 160°C, Gas 4 and bake for around 50 mins. If cooking straight away heat the oven to 200°C, Gas 6 and bake for 25-30mins.

500 calorie diet meal planner

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249 Q

Calories

Light veggie Moussaka Serves 4 Ready in 30 mins, plus cooking time Q 1 aubergine, sliced into 1cm rounds Q 1 courgette, sliced into 1cm rounds Q Frylight cooking spray Q 2 eschalion shallots, 1 chopped, 1 halved Q 350g Quorn mince Q ½tsp mixed spice Q 400g can chopped tomatoes Q 1 Knorr Vegetable Stock Pot Q 300ml skimmed milk Q 2tbsp cornflour mixed with 100ml water Q 50g reduced-fat feta cheese, crumbled

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500 calorie diet meal planner

Q 20g Parmesan Method 1. Heat oven to 200°C, Gas 6. Arrange the aubergine and courgette in baking trays lined with baking parchment. Spray with Frylight and bake for 15-20mins, turning until tender. 2. In a non-stick sauté pan, cook the chopped shallot in 1tbsp water until softened. Add the Quorn mince and stirfry for 2 mins, then stir in the mixed spice, tomatoes, Stock Pot and a tomato can full of water. Bring to the boil, then turn the heat down and simmer for 20 mins. 3. Meanwhile, warm the milk with the

halved shallot and black pepper. Allow to infuse for 5 mins, then remove the shallot. Mix the cornflour with 100ml water and stir into the milk, turn the heat up and stir until thickened. Take off the heat and mix in the feta and Parmesan. 4. Divide the cooked mince between 4 foil containers or oven and freezer-proof pie dishes. (Or pour into 1 ovenproof dish if serving straight away). Top with the aubergine and courgette, then pour over the white sauce. Cool completely before freezing. Cook from frozen at 160°C, Gas 4 for around 50 mins. If cooking straight away cook at 200°C, Gas 6 for 30 mins.


190 Calories

spicy caribbean sausages Serves 4 Ready in 40 mins Q 1 red onion, chopped Q 12 chicken chipolata sausages (eg, Heck or M&S) Q 4 sprays of Frylight Q 1 fresh mango, cut into chunks Q 1 yellow pepper, cut into chunks Q 2tsp jerk seasoning Q 400g can chopped tomatoes Q 1 Knorr Vegetable Stock Pot Method 1 Heat oven to 200째C, Gas 6. Put the onion and sausages into a baking tray and spray with the Frylight. Roast for 10 mins. Add the mango, yellow pepper, jerk seasoning and toss well. Roast for a further 10 mins.

paprika gouLash Serves 4 Ready in 1 hr

Dinner

2 Pour the tomatoes over the sausages and mix well. Add the Stock Pot and around 200ml water. Return to oven for 15 mins. Serve a portion straight away with extra salad or veg, or cool completely before freezing in individual foil containers or freezer bags. Cook straight from frozen at 160째C, Gas 4 for around 50 mins, or defrost fully and microwave, until piping hot.

Smart tip Serve with cauliflower rice to soak up the lovely saucy juices. Look out for the flavoured Cauli Rice pouches in the supermarket.

250 Calories

Q Few squirts of Frylight Q 400g pork tenderloin, cubed Q 1 stick celery, chopped Q 1 small onion, peeled and chopped Q 2tsp sweet smoked paprika Q 500g passata with garlic and herbs Q 200g new potatoes, halved if large Q 250g celeriac, peeled and cut into chunks Q 200g low-fat natural yogurt Method 1. Heat the oven to 190째C, Gas 5. Heat a large non-stick flameproof casserole, add the Frylight and pork, season and cook for 5 mins until browned. Add the celery and onion and cook for 5 mins or until browned, turning as needed. Add a little water to steam-fry. 2. Add the paprika and cook for a minute. Then pour in the passata, potatoes, celeriac and 350ml water to the pan. Bring to the boil, cover and cook for 40 mins, until the meat and potatoes are tender. Serve with a small dollop of natural yogurt on top of each portion.

500 calorie diet meal planner

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ShakShuka

180 Calories

Serves 6 Ready in 50 mins Q 1tbsp sunflower oil Q 2 chopped onions Q 2 garlic cloves, crushed Q 2 red peppers, sliced Q 2 yellow peppers, sliced Q 2tbsp Baharat spice mix Q 1tbsp light muscovado sugar Q 6 tomatoes, chopped roughly

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500 calorie diet mealplanner

Q 6 large eggs Q Fresh coriander for garnish Method 1. Heat the oil in a large frying pan, add the onions and soften for a couple of mins. Add the garlic and peppers and fry gently together for 5 mins. 2. Add the Baharat spice mix, turn up the heat and cook for a few more mins. 3. Add the sugar, tomatoes and 150ml

water. Season and simmer gently for 15 mins, until thickened. 4. Make 6 wells in the mix and crack an egg into each. Sprinkle some salt on top of each egg, then turn the heat down as low as it will go, cover the pan and allow the eggs to cook for 12-15 mins, when the whites should be just set and the yolks still runny. To serve, scatter with fresh coriander.


Turkey burger & couScouS Serves 4 Ready in 20 mins Q 1 cauliflower, broken into florets Q 100g cherry tomatoes, halved Q 2tbsp freshly chopped mint Q 4 spring onions, sliced Q 1 stick celery, sliced Q Zest from 1 lemon and 2tbsp juice Q 1tbsp extra virgin olive oil Q 300g turkey mince Q 3tbsp Hellmann’s Lighter Than Light Mayonnaise

Q Few stalks fresh parsley Q 8 sprays Frylight Sunflower Oil For the tzatziki Q ¼ cucumber, deseeded and chopped Q 1 small clove garlic, crushed Q 100g fat-free Greek yogurt

Method 1. Put the cauliflower florets into a food processor and whizz to make ‘couscous’ grains. Pour into a bowl and add the cherry tomatoes, mint, sliced spring onions, celery,

Dinner

lemon zest and 2tbsp of juice, and olive oil. Season to taste. 2. Rinse out the food processor and add the turkey mince, mayonnaise, a squeeze of lemon juice and parsley. Season well and blitz a few times. Heat a griddle pan or grill. Shape turkey mince into burgers, spray with Frylight and grill for 10 mins, turning halfway through, or until cooked through. 3. Stir the cucumber and garlic into the yogurt and season. Serve the burgers with cauliflower couscous and tzatziki.

248 Calories

500 calorie diet meal planner

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easy beef Curry & pak Choi stir-fry Serves 4 Ready in 20 mins Q 2tsp sunflower oil Q 1tbsp red or yellow Thai curry paste Q 300g extra-lean minced beef Q 2tbsp Thai fish sauce Q 1tsp calorie-free sweetener Q 75g basmati rice Q 4 pak choi, quartered lengthways Q 4 spring onions, sliced

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500 calorie diet mealplanner

method 1. Heat oil in a large wok or pan, fry curry paste for 1 minute. Add the mince and stir-fry for 3 minutes, stirring to break up the beef. 2. Add 100ml water, the fish sauce and the sweetener, and simmer gently for 5 minutes. 3. Cook the rice in 400ml salted water, bring to the boil, cover and simmer for 10 minutes until rice is tender and the liquid is completely absorbed. 4. Add pak choi and spring onions to mince and cook for 1 minute until just wilted. Serve with the rice.

250 Calories


Dinner

160 Calories

Cauliflower margherita pizza Serves 2 Ready in 30 mins

Q 250g cauliflower Q 1 large egg Q ½tsp fresh oregano, chopped Q 1tsp grated Parmesan Q Frylight cooking spray Q 1-2tbsp tomato purée Q 25g mozzarella Q 1tbsp sweetcorn

Q Quarter of a red pepper, cut into thin strips Q A handful of rocket

1. Heat the oven to 200°C, Gas 6. Blitz the cauliflower in a processor and tip into a microwave-safe bowl. Cook on high for 5-6 minutes, until softened. Squeeze out excess water in a clean tea towel, then mix with the egg, oregano and Parmesan, and season.

2. Spread the cauliflower mix on to a baking tray lined with non-stick baking paper, to a circle that is roughly 23cm wide. Spray with the Frylight and cook for 10 minutes. 3. Mix the tomato purée with a little hot water and spread on to the cauliflower base. Top with the mozzarella, sweetcorn and red pepper, and cook for a further 10 mins. Top with the rocket and serve.

500 calorie diet meal planner

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Gardener’s veG & lentil pie

Serves 6 Ready in 1 hour

Q 100g red split lentils Q 450g potatoes, quartered Q 1tbsp rapeseed oil Q 1 large onion, chopped Q 2 large carrots, diced Q 2 large parsnips, diced Q 2 sticks celery, chopped Q 2 garlic cloves, sliced Q 1 litre vegetable stock Q 2tbsp sundried tomato paste Q 4tbsp skimmed milk Q 2tbsp olive oil Q 3tbsp chives, chopped method 1. Put the lentils into a pan and cover with boiling, salted water. Simmer for 20 minutes until tender. 2. Meanwhile, bring the potatoes to the boil, then simmer for 15 minutes until they are tender. 3. Heat the oven to 200°C, Gas 6. Heat the oil in a pan, add the onion and cook for 5 minutes to soften. Add the carrots, parsnips, celery and garlic and cook for 5 minutes. 4. Add the stock and tomato paste and simmer for 20 minutes. Drain the potatoes, return to pan, season and add milk and olive oil. Mash until smooth. Drain any excess liquid from the lentils, stir into the vegetable mixture, then tip into a large, ovenproof dish. Top with the mashed potato. Place in the oven for 20 minutes. To serve, garnish with chives.

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500 calorie diet mealplanner

246 Calories


stir-Fry sesame prawns with veG ‘noodles’ Serves 1 Ready in 15 mins

Q 1 medium carrot Q 75g broccoli stem Q 1 small courgette Q 2tsp sesame oil Q 90g raw, peeled king prawns Q 1tsp fresh ginger, chopped Q 2tsp soy sauce Q ½tsp sesame seeds

method 1. Use a spiraliser or julienne-style peeler to cut the carrot, broccoli stem and courgette into separate piles of noodle-like strands. 2. Heat the sesame oil in a wok and stir-fry the prawns for about 2 minutes, until they are pink and cooked through. Remove with a slotted spoon and set them aside. Return the pan to the heat and stir-fry the carrot

Dinner

and broccoli ‘noodles’ with the ginger for 2-3 minutes until beginning to soften. Add the courgette noodles and stir-fry for a further 2-3 minutes before returning the prawns to the pan to reheat. Drizzle over the soy sauce and then toss to coat. 3. Heap the ‘noodles’ in a dish and serve immediately, scattered with the sesame seeds.

235 Calories

500 calorie diet meal planner

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250 Calories

Pan-fried chicken with balsaMic PePPers & couscous Serves 4 Ready in 30 mins

Q 4 x 125g skinless chicken fillets Q 1tbsp olive oil Q 2 garlic cloves, crushed Q 1 red pepper, cut into strips Q 1 yellow pepper, cut into strips Q 2 garlic cloves, halved Q A few sprigs of thyme Q 60g giant couscous Q 1 Knorr Chicken Stock Pot capsule 52

500 calorie diet mealplanner

Q 1tbsp balsamic vinegar Q A handful of rocket Method 1. Heat a griddle pan. Season the chicken generously and brush over a little olive oil and the crushed garlic. Griddle for 15 minutes, turning as needed. 2. Meanwhile, heat 1tbsp olive oil in a frying pan, add the peppers, halved garlic and thyme. Cook for 5 minutes, stirring as needed, or until peppers start to soften.

3. Add 2tbsp water, reduce the heat and simmer, covered, for 15 minutes, until peppers are tender. 4. Meanwhile, boil the couscous in stock and water for 7 minutes until tender. 5. Stir balsamic vinegar into the peppers. Cook for a few more minutes to reduce. 6. Serve chicken on top of the couscous, with the peppers and a drizzle of balsamic vinegar. Finish with a handful of rocket on top.


Dinner

sQuash risotto Serves 4 Ready in 45 mins Q 350g pack prepared butternut squash Q 4 sprays Frylight Q 1 vegetable stock cube Q 100g risotto rice Q 1 medium onion, sliced Q 100g spelt Q 1tbsp fresh sage, chopped Q 20g Parmesan, finely grated

Method 1. Heat oven to 200ËšC, Gas 6. Spread the butternut squash out on a baking tray and spray with Frylight, season, then roast for 20 minutes, stirring the squash occasionally. 2. Pour 600ml water into a pan, add the stock cube and bring to the boil. Next, add the rice and onion, simmer for 10 minutes, stirring occasionally.

Then, add the spelt and continue to cook for a further 12 minutes, until the water has been absorbed and the rice and spelt are just tender. Add more water if required. 3. Just before serving, stir in the sage, Parmesan and seasoning. Divide the risotto between four warmed serving bowls and place the roasted squash piled on top.

250 Calories

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Pan-fried ScalloPS with celeriac MaSh Serves 2 Ready in 30 mins Q 400g peeled celeriac, cut into chunks Q Pinch freshly grated nutmeg Q 75g fat-free crème fraiche, such as Yeo Valley Q Salt and pepper Q 1tbsp olive oil Q 200g large, roeless scallops Q 100g asparagus tips steamed, to serve Method 1. Cook the celeriac in a large pan of

233 Calories

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lightly salted, boiling water for about 20 mins, or until tender. Drain well then return to the pan with the nutmeg, crème fraiche and a pinch of salt and pepper. Blend with a handheld blender until smooth and keep warm. 2. Heat the oil in a non-stick frying pan until hot. Add the scallops to the pan and cook over a high heat for 1 minute on each side, until cooked and golden. 3. Spoon the mash onto 2 warmed plates then top with the scallops, drizzling over any juices. Serve immediately with the steamed asparagus tips.


245

Dinner

Calories

thai Beef cUrrY

Serves 3 Ready in 25 mins

Q 6 baby sweetcorn, halved Q 100g green beans, halved Q 1tbsp vegetable oil Q 1 onion, chopped Q 2 garlic cloves, chopped Q 2tbsp yellow Thai curry paste Q 250g sirloin steak, fat trimmed, cut into strips Q 1 red pepper, deseeded and sliced Q 8 kaffir lime leaves

Q 1tsp brown sugar Q 2tbsp black bean sauce Q Juice of 1 lime Q 4tsp Thai fish sauce Q 12 Thai basil leaves Q 8 mint leaves, sliced Method 1. Plunge the sweetcorn and beans into boiling water for 2 mins to soften, then drain. 2. Heat the vegetable oil in a large wok, then add the onion and garlic, and cook for a couple of mins.

3. Add the curry paste and fry for 2 mins, stirring. Push the onion mixture to one side. 4. Increase the heat, add the steak and cook for 2 mins to brown. 5. Add the red pepper, sweetcorn and beans and mix well. Stir in the lime leaves, sugar, black bean sauce, lime juice, fish sauce and 100ml water or more if you like a runnier sauce. Bring to a simmer for a couple of mins. 6. Season with black pepper, then sprinkle on the Thai basil and mint. 500 calorie diet meal planner

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TOMATO & TURKEY MEATBALLS Serves 4 Ready in 15 mins

Q 400g can butterbeans, drained Q 1 Knorr Chicken Stock Pot Q 400g can tomatoes Q 1 onion, chopped Q 100ml red wine Q 200g mushrooms, sliced Q 1tsp caster sugar

240 Calories

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Q 150ml vegetable stock Q 250g turkey meatballs Q 6 sprays Frylight Q Basil leaves, to finish Method 1. Simmer the butterbeans in the chicken stock and 300ml water for 10 mins. Drain completely and crush lightly. 2. Meanwhile, pour the tomatoes into a pan

and cook with the onion for 5 mins. Add wine, mushrooms, caster sugar and vegetable stock, bring to the boil and simmer for 15 mins. Season to taste. 3. Cook the meatballs in a non-stick frying pan in the Frylight for 10mins, turning, until browned and cooked through. Serve with the tomato sauce and butterbeans, garnished with basil.


Dinner

248 Calories

TOFU STIR-FRY

Serves 4 Ready in 15 mins

Q 200g pack tofu Q ½tsp Chinese five-spice powder Q 2tsp vegetable oil Q A few sprays of Frylight Q 250g mixed Asian mushrooms (or use chestnut), sliced Q 150g pack mangetout Q 2 yellow peppers, cut into thin strips Q 1tbsp soy sauce, plus 1 tbsp to serve

Q 2tbsp oyster sauce Q 300g straight-to-wok rice noodles Q 3 spring onions, sliced Q 1tsp sesame seeds Method 1. Cut the tofu into strips, drain on kitchen paper then toss with the five-spice. Heat 1tsp of oil in a non-stick frying pan and fry half of the tofu until crisp, turning halfway through. Drain on kitchen paper and repeat with the remaining oil and tofu.

2. Spray Frylight into a wok and stir-fry the mushrooms, mangetout and peppers for 3-4 mins. Add a splash of water to create some steam. Add the soy and oyster sauces and toss to coat the vegetables. 3. Add the rice noodles and heat through, adding a splash of water to make it feel more saucy. Serve the noodles with the tofu and sprinkle over the sliced spring onion and sesame seeds. Serve with a dash of extra soy, if you like.

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MIDDLE EASTERN SALAD Serves 8 Ready in 35 mins

Q 100g bulgur wheat Q 1 head romaine lettuce Q 250g feta cheese Q 2 pitta breads, toasted Q Juice of 3 limes Q 3tbsp olive oil Q 1 red onion, sliced

250 Calories

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Q 200g cherry tomatoes, quartered Q A large handful each of fresh coriander and parsley, roughly chopped Q 125g pomegranate seeds Method 1. Add the bulgur wheat to a pan of boiling, salted water and cook for 15 minutes, until just tender. Drain.

2. Shred the lettuce, roughly chop the feta and tear the toasted pitta bread into pieces. Place in a large serving bowl. 3. Drain the bulgur wheat, leave to cool, then season and add the lime juice and olive oil. Add to the bowl. 4. Toss in the onion, tomatoes and herbs, then sprinkle over the pomegranate seeds to garnish.


250

Dinner

Calories

FAB FISH, FENNEL & POTATO BAKE Serves 4 Ready in 40 mins

Q 1 medium potato (approx 200g), sliced Q Half a fennel bulb, sliced Q Half a 290g jar peppers, drained and sliced Q A handful of basil leaves Q 2 cod fillets (approx 150g)

Q 1tbsp lemon and pepper breadcrumbs Q Half a lime Q 2tsp olive oil

Method 1. Heat the oven to 200째C, Gas 6. Cook the potato slices and fennel in boiling, salted water for about 5 minutes, until softened.

2. Layer the potatoes, fennel, peppers and basil in an ovenproof dish, seasoning with salt and ground black pepper as you go. 3. Top with the fish fillets, sprinkle over crumbs. Cut 2 slices of lime, use to top the fish and squeeze over the remaining juice. Drizzle with olive oil and bake for 25 minutes until the fish and veg are tender. 500 calorie diet meal planner

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VENISON BURGER & CHIPS Serves 1 Ready in 40 mins

For the chips Q 1 small Maris Piper potato (about 125g ) Q Frylight spray oil For the burgers Q 100g venison steak, roughly chopped Q 1tbsp quark Q 2 spring onions Q 1tsp freshly chopped thyme

To serve Q 4 baby plum tomatoes, halved Q 2 small gherkins, sliced Method 1. Preheat the oven to 200째C, Gas 6. Cut the potato into chips. Cook them in boiling water for 5 minutes, then drain well and spread them out on a baking tray. Spray very lightly with oil. Bake in the centre of the oven for 15 mins.

2. Place the chopped venison steak, quark, spring onions and thyme in a food processor and whizz until just blended. Shape into 2 burgers and place on a sheet of baking parchment. 3. Remove baking tray with chips from oven, turn them over and move to one side of tray. Place parchment with burgers on the other side of it and bake for 15 mins. Serve with tomatoes and gherkins.

247 Calories

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Dinner

250 Calories

AROMATIC FISH WITH BUTTERNUT SQUASH MASH Serves 4 Ready in 30 mins

Q 4 x 150g chunky cod fillets Q 1 lemon Q 2tsp mild curry powder Q 2tsp olive oil Q 350g butternut squash, peeled and cubed Q 1 Knorr Vegetable Stock Pot Q 400g can butterbeans, drained and rinsed Q 150g broccoli, cut into florets

Method 1. Heat the oven to 200°C, Gas 6. Put the cod on a baking tray, lined with baking parchment. Halve the lemon, squeeze juice over fish, sprinkle over curry powder and drizzle with the olive oil. Cook for 10-12 mins until fish is opaque. Set aside to rest in a warm place. 2. Put the squash in a microwaveable bowl with 2tbsp water, cover with cling film, pierce several times and cook on high for 6-8 minutes. Meanwhile, put the

Stock Pot into a pan with the butterbeans and cover with water. Cook for 6-8 mins, until tender. (Remove any skins that come away during cooking.) Put the cooked squash and beans into a food processor and blitz with enough cooking stock to make a smooth, thick purĂŠe. 3. Put the broccoli in a microwaveable bowl, add 2tbsp water, cover with cling film, pierce several times and microwave on high for 4-5 mins until just tender. Serve the fish with the mash and broccoli.

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236 Calories

SKINNY SPANISHSTYLE FISH STEW

Serves 1 Ready in 30 mins

Q 100g fennel, sliced Q Few squirts Frylight Q 1tsp paprika, sweet or hot smoked Q 125g tomato passata Q 125ml vegetable stock Q 100g cod fillet Q 75g fresh king prawns, shelled Q Zest and juice of 1 lemon

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Q 40g green beans Q 80g cauliflower florets Q Fresh parsley to garnish Method 1. Take a medium pan, add the fennel and a squirt of Frylight, and cook until tender. Add the paprika, passata and stock. Cook over a high heat for 5 mins, until thickened. 2. Next, add the cod and prawns, stir well to coat in the sauce and simmer for a

further 10 mins, until both are just cooked through. Season to taste and add the lemon zest and juice. 3. Meanwhile, cook the green beans in boiling water for 3-4 mins, until just tender, and whizz 80g cooked cauliflower in a food processor. Toss the cauliflower ‘couscous’ with a squeeze of lemon juice and serve with the fish stew and beans, scattered with fresh parsley.


YAKITORI CHICKEN BROCHETTES Serves 2 Ready in 20 mins, plus marinating Q 3tbsp dark soy sauce Q 2tbsp mirin Q 2tbsp cooking sake or Chinese rice wine Q 1tbsp palm or dark soft brown sugar Q 225g free-range chicken breast

Q 4 trimmed spring onions, cut into 3cm lengths Q ½ cucumber Q 1tsp sesame seeds Q 4 small, soaked wooden bamboo or metal skewers Method 1. Place the soy sauce in a small pan with the mirin, rice wine and sugar and warm over a low heat, stirring to dissolve the sugar. Increase the heat and simmer for 6-7 mins, until slightly syrupy. Remove from the heat and set aside to cool completely. 2. Dice the chicken into small, bite-sized pieces and place in a dish with two-thirds of the sauce. Mix well to coat then set aside

Dinner

to marinate for at least 1 hr. Thread the marinated chicken and the spring onion onto skewers then arrange on a non-stick or parchment-lined baking sheet. Bake in a preheated oven at 190°C, Gas 5, for 8-10 mins, until browned, sticky and cooked through. 3. Meanwhile, use a spiralizer to cut the cucumber into long, thin ribbons or use a vegetable peeler to create long ribbons, then cut into more edible-sized lengths and arrange attractively on serving plates. 4. Remove the chicken from the oven then transfer to the serving plates and serve scattered with sesame seeds.

Smart tip Waitrose and some speciality stores now stock bottles of yakitori sauce. So if you’re short of time, just replace this homemade sauce with 3tbsp shop-bought yakitori sauce instead (20 cals per tbsp).

249 Calories

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CREAMY POACHED EGG POTS Serves 2 Ready in 20 mins

Q 75g spinach Q 4tbsp half-fat crème fraiche Q 2 large eggs Q Freshly ground black pepper to season Q 25g smoked salmon Q 2 small slices wholemeal bread (30g per serving) Method 1. Heat the oven to 180˚C, Gas 4. 2. Wilt the spinach in a bowl in the

microwave for 30 secs on high, then drain. 3. Divide the crème fraiche and spinach between 2 ramekins. Crack an egg on top of each one and season with freshly ground black pepper.

4. Place the ramekins in a baking tin and half-fill the tin with warm water. Bake for 15 mins until the egg is set with a runny yolk, or 5 mins longer if you prefer your egg completely set. 5. Top each pot with strips of the smoked salmon. Serve with a slice of bread or toast per serving.

245 Calories

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500 calorie diet mealplanner


Dinner

250 Calories

JERK CHICKEN SALAD Serves 6 Ready in 40 mins, plus marinating

Q 6 small chicken breasts (600g total weight) Q 2tbsp dry Jamaican jerk seasoning Q 2 garlic cloves, crushed Q 2tbsp olive oil Q Juice of 1 lemon Q 3 corn on the cob Q 1 small ripe and ready avocado (150g)

Q 4 little gem lettuces, quartered Q 2 celery stalks, chopped Q 200g cherry tomatoes Q Small bunch coriander Q 2tbsp Pizza Express House Light Dressing Method 1. Season the chicken breasts with salt and ground black pepper, sprinkle over the jerk seasoning, garlic, 2tbsp olive oil and the lemon juice. Cover and chill for 2 hrs.

2. Heat the oven to 200ËšC, Gas 6 or heat a barbecue until the coals are white. 3. Brush the corn with oil. Cook chicken and corn in the oven for 20 mins, or barbecue for 15 mins, turning as needed. 4. Meanwhile, quarter avocados, peel and slice. Use a sharp knife to cut the roasted corn away from the cob. 5. Pile the lettuce into a bowl with celery, tomatoes, avocado, chicken, corn and coriander leaves. Drizzle with dressing.

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235 Calories

Smart tip This makes four portions of ragù, so can either feed the whole family or be divided into portions to refrigerate or freeze for future fast-day meals.

BEEF RAGU WITH COURGETTE FETTUCINE Serves 4 Ready in 1¼ hours

Q 1tbsp olive oil Q 1 onion, finely chopped Q 1 carrot, peeled and finely chopped Q 1 stick celery, finely chopped Q 2 garlic cloves, crushed Q 350g extra-lean minced beef Q 2tbsp tomato purée Q 100ml red wine Q 400g chopped tomatoes in natural juice Q 1tsp dried oregano Q 4 small courgettes

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Method 1. Heat the oil in a large saucepan or frying pan with deep sides and cook the onion, carrot, celery and garlic over a medium-high heat for 12-15 minutes, stirring occasionally until softened. 2. Add the meat and fry for 3-4 minutes, until browned all over, then stir in the tomato purée and cook for a further 1-2 minutes. Pour in the wine and bubble until evaporated, then add the chopped tomatoes, oregano and 150ml water. Season with salt and

pepper then lower the heat, cover and simmer gently for 30-40 minutes, stirring occasionally and adding more water if it seems dry, until the ragù is rich and thick. 3. Cut the courgettes into fettucinestyle ribbons using a spiralizer, or cut into thin strips using a julienne-style peeler. Drop into a pan of salted, boiling water and cook for 2 minutes, until just tender. Next, drain well and heap into serving bowls. Top with the ragù and serve immediately.


PASTRY-FREE SPINACH QUICHE Serves 6 Ready in 30 mins Q 1 red onion, sliced Q 1tbsp light olive oil Q 80g bag baby spinach Q 200g pack feta, cubed Q 50g pitted black olives, halved Q 6 large eggs, beaten

Method 1 Heat oven to 180ËšC, Gas 4. Gently fry the onion in the oil for 5-7 minutes, to soften. Turn off the heat, add the spinach to the pan and stir until it starts to wilt. 2 Spoon the onion and spinach into a 20cm round, solid-based sandwich tin, buttered and lined with baking parchment.

Dinner

3 Add the feta cheese and olives to the onion and spinach mixture, and stir to mix up slightly. Next, season the beaten eggs well and pour over the vegetables. 4 Bake in the oven for around 20-25 minutes, or until just set. Cut into wedges to serve.

215 Calories

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LIGHT CHICKEN MASALA WITH CAULI & SAFFRON RICE Serves 4 Ready in 40 mins

Q 1 onion, roughly chopped Q 2 garlic cloves Q 1tbsp coarsely grated ginger Q 1 green chilli, thinly sliced Q 1tbsp garam masala Q 28g fresh coriander Q 2tsp vegetable oil Q 400g free-range chicken breast fillet, diced Q 400g can chopped tomatoes Q 450g cauliflower florets Q 1tbsp melted butter

Q 2 cardamom pods, lightly crushed Q 100g frozen peas Q Pinch saffron strands Q Salt and pepper Method 1. Place the onion, garlic, ginger, chilli, garam masala and 20g coriander, including the stalks, into a food processor and blend until smooth. Heat the oil in a frying pan and cook the curry paste over a medium heat for 5-6 mins, stirring frequently. Add the chicken and cook for 2-3 mins to seal, then add the chopped tomatoes with

200ml hot water. Bring to the boil, reduce the heat and simmer gently uncovered for 12-15 mins, or until the chicken is cooked and the sauce thickened. 2. Meanwhile, place the cauliflower florets in the large bowl of a food processor and pulse until it resembles rice. Tip into a large frying pan with the butter, cardamom pods, peas and saffron. Season with salt and pepper then cover and cook gently for 6-7 mins, until just tender. Serve with the curry, garnished with the remaining coriander leaves.

247 Calories

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235

Dinner

Calories

SPICY STEAK SALAD Serves 3 Ready in 20 mins

Q 2 x 200g sirloin steaks Q Black pepper for seasoning Q 3 limes Q 2tbsp tamari soy sauce Q 2cm grated ginger Q 1tbsp brown sugar Q 1 red chilli, deseeded and chopped

Q Small bunch coriander stalks, chopped Q ½ sliced cucumber Q 150g cherry tomatoes, quartered Q 1 sliced red onion Q 1 handful fresh mint Q 1 handful fresh basil Method 1. Season the sirloin steaks with black pepper, the zest and juice of 1 lime and

the tamari soy sauce. Set aside. 2. To a jar, add zest and juice of 2 limes, the ginger, sugar, chilli and coriander stalks. Put the lid on and shake to mix. 3. Combine the cucumber, cherry tomatoes, red onion, mint and basil. 4. Griddle steaks for 3 mins each side. Slice the steak, arrange on top of salad and drizzle over dressing.

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69


More than ever! ✱

FASHION ✱ BEAUTY ✱ HEALTH ✱ FOOD ✱ CRAFT

Home of

magazine


SmoothieS

Boost the health benefits of your fast with our liquid meals. Just blend and go!

243 calories & under


ULTIMATE GREEN SMOOTHIE Blend 150ml apple juice, 4 frozen broccoli florets, 1 chopped apple, 50g sliced avocado.

238 Calories

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500 calorie diet meal planner

Smart fact

This ultra-green cocktail benefits from broccoli. Did you know, just a 100g serving of broccoli will provide you with more than 150% of your recommended daily intake of vitamin C?


SUpER vEG bLENd

Smoothies

Roughly chop 50g boiled (not pickled) baby beetroot, then whizz with 100ml apple juice, 50ml orange juice, 1tbsp grated carrot and 1tsp grated ginger.

Smart fact

Beetroot has soluble and insoluble fibre, both of which play roles in fighting fat. Its powerful nutrient compounds help protect against heart disease, birth defects and certain cancers.

88 Calories

243 Calories

TROpIcAL SMOOTHIE Blend 50ml half-fat coconut milk, 2 handfuls spinach, 100g chopped pineapple, 1 sliced banana, 75g chopped papaya, 3tbsp low-fat yogurt.

Smart fact This filling blend contains coconut milk, which is high in fibre, vitamins C, E and the B vitamins, plus magnesium and iron.

500 calorie diet meal planner

73


CRAVing BUsteR

Blend 75g blueberries, ½ banana, 50ml fat-free strawberry yogurt and 50ml apple juice with a pinch of cinnamon.

Smart fact Bananas are a great weight-loss food because they taste sweet and are filling, which helps curb cravings. They also help sustain blood sugar levels during workouts.

AntioxidAnt BReAkfAst smoothie Blend 100g frozen blueberries, 150ml no-added-sugar cranberry juice, 1tsp agave nectar and 2 soft pitted prunes.

Smart fact

Blueberries and cranberries outrank nearly every other fruit and vegetable in levels of disease-fighting antioxidants. Both are also great sources of fibre and vitamin C.

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500 calorie diet meal planner

117 Calories

93 Calories


AlkAlineBoosting smoothie

Smoothies

Blend 50ml coconut milk, ¼ cucumber, ½ banana, 1 kiwi fruit, handful spinach, handful ice cubes (optional).

Smart fact

Kiwis are an unsung superfood, especially when it comes to their alkaline properties. They’re also an excellent source of calcium, folic acid and vitamin C.

156 Calories

500 calorie diet meal planner

75


105 Calories

Berry Boost Blend 50g blueberries and 50g raspberries with ½ banana and 125ml skimmed milk.

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500 calorie diet meal planner

Smart fact Raspberries are rich in the phytonutrient rheosmin – also known as raspberry ketone – which is said to speed up your fat metabolism.


KALe, KIWI & APPLe JUICe

Smoothies

Blend 1 green apple, 1 kiwi fruit, 100g kale (stems removed), 250ml water, juice of 1 lime and 2 pinches of grated ginger.

Smart fact

Crisp green apples give the best flavour. Try Granny Smiths, which contain high levels of immuneboosting antioxidants.

131 Calories

APPLe & BLUeBerry smoothIe Blend 2 handfuls blueberries (frozen or fresh), 1 large apple, cored, 2 handfuls spinach, 10 strawberries (fresh or frozen) and 3tbsp low-fat yogurt.

166 Calories

500 calorie diet meal planner

77


Only

9 9 . 4 ÂŁ

On sale NOW at all good newsagents and supermarkets


dessert

Be smart and you can treat yourself without breaking the rules!

150 calories & under


Skinny carrot cake

98 Calories

Makes 30 squares Ready in 45 mins, plus cooling Q 3 medium carrots Q 90g golden caster sugar Q 3 eggs Q 175ml sunflower oil Q 200g self-raising flour Q A pinch of baking powder Q 2tsp mixed spice Q 2tsp skimmed milk For the creamy topping Q 150g 0% fat Greek yogurt Q 150g Philadelphia Lightest Cream Cheese Q Zest of 1 orange and juice to sweeten Q 1tsp honey Method 1. Heat oven to 180ยบC, Gas 4. Line a 30cm x 20cm Swiss roll tin. Grate the carrots into a bowl (or use an attachment on a food mixer). 2. Using a hand-held mixer, whisk together the sugar and eggs, until light and creamy. Whisk in the oil. Then, with a large metal spoon, fold in the flour, baking powder and mixed spice. Stir in the carrots and milk. 3. Pour the mixture into the tin and bake for 35-40 minutes. Leave to cool in the tin for 5 minutes, before transferring to a cooling rack to cool completely. 4. In a serving bowl, mix together the yogurt, Philadelphia, orange zest and juice and honey. Cut the cake into 30 even squares and serve with a dollop of the creamy topping.

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500 calorie diet meal planner

Smart tip These yummy cake squares can be frozen, so you can defrost just a couple each week for a sweet fast-day treat.


Dessert

45 Calories

Smart tip This will keep for up to three days in the fridge. Keep it in the loaf tin, so it doesn’t lose its shape.

Strawberry & vanilla jelly layer deSSert Serves 10 Ready in 15 mins, plus setting and cooling Q 300ml Hartley’s Low Calorie Strawberry or Raspberry Jelly (made up from 1 sachet) Q 75g fresh raspberries and blueberries Q 4 gelatine leaves Q 2 x 170g pots Müller Light Strawberry Yogurt Q 300g Total 0% Fat Greek Yogurt Q 1tsp vanilla extract Q 2tsp icing sugar

Method 1. Line a 1kg loaf tin with cling film. Make the jelly according to packet instructions. Arrange the berries at the bottom of the loaf tin and pour over the jelly. Leave to set in the fridge for around 4 hours. 2. Put 2 leaves of gelatine into a bowl of cold water to soak. Measure 100ml boiling water into a jug or bowl. Squeeze out each leaf of gelatine and whisk into the boiling water. Put the Müller Light yogurts into a bowl and whisk in the dissolved gelatine. You want to see some air bubbles on the

surface. Pour over the set jelly in the tin and refrigerate until firm (4-6 hours). 3. Once the strawberry yogurt has set, repeat the process with the remaining gelatine and Greek yogurt, adding the vanilla extract and icing sugar to sweeten. Pour into the tin and leave to set for a further 4-6 hours or overnight. 4. To serve, turn out on a platter or tray and rub the base all over with a hot cloth. The jelly should come away easily. Remove the cling film and slice. Serve with extra berries, if you like. 500 calorie diet meal planner

81


GOOSEBERRY FOOL

Serves 6 Ready in 25 mins, plus chilling Q 45g caster sugar Q 900g gooseberries (fresh or frozen), plus 12-18 small gooseberries, to decorate For the custard Q 1tsp cornflour Q 300ml skimmed milk Q 1 egg, beaten Q 1tbsp caster sugar Q A few drops of almond essence Method 1. Put the caster sugar in a large saucepan with 125ml cold water. Heat gently to dissolve the sugar, then bring to the boil and simmer for a couple of minutes to make a sugar syrup. 2. Add the gooseberries and cook for 15 minutes, or until tender.

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500 calorie diet meal planner

143 Calories

3. Meanwhile, make the custard. In a small bowl, blend the cornflour with a little milk to make a paste. Bring the rest of the milk to the boil in a small saucepan. Stir some of the hot milk into the paste, then pour the paste into the pan and cook for 3 minutes, stirring. 4. Allow the mixture to cool for 2 minutes, then add the beaten egg and caster sugar.

Stir over a low heat for a few minutes, until the custard thickens. Stir in the almond essence. 5. Push the cooked gooseberries through a sieve to make a puree. Mix the puree into the custard. Spoon the fool into serving glasses and chill until required. Top with a few small gooseberries, to serve.


TROPICAL ROULADE

Dessert

102 Calories

Serves 12 Ready in 1hr 20mins, plus cooling Q 5 large egg whites Q 150g golden caster sugar Q 2tsp cornflour Q 25g icing sugar, to dust Q 500g 0% fat Greek yogurt Q 200g fresh mango cubes Q 4 passion fruits, seeds scooped out Q 100g raspberries

Method 1. Heat the oven to 150ยบC, Gas 2. Line a 30cm x 20cm Swiss roll tin with baking paper. Whisk the egg whites to stiff peaks, then gradually whisk in the caster sugar and cornflour, a teaspoon at a time. Spread the meringue evenly in the prepared Swiss roll tin. Bake for 1 hour. Leave to cool completely in the tin.

2. Lay a sheet of baking paper on the work surface and sprinkle with sieved icing sugar. Turn out the meringue onto the paper and peel off the paper used to line the tin. Spread yogurt over the meringue. Scatter over the mango, passion fruit pulp and raspberries. 3. With one of the short ends of the meringue closest to you, lift the baking paper to carefully roll up into a roulade. Dust with icing sugar to serve. 500 calorie calorie diet diet meal meal planner planner 500

83


DATE & NUT ENERGY BALLS Makes 24 Ready in 10 mins Q 75g stoned dates Q 90g almonds Q 2tbsp chia seeds Q 1tbsp coconut oil Q 1tbsp almond butter Q 1tbsp cacao powder Q 1tbsp baobab powder Method 1. Put all the ingredients into a food processor and blend. 2. Roll into 24 balls. Keep chilled for up to a week.

52 Calories

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500 calorie diet meal planner


BERRY COCONUT FRO YO

Dessert

Serves 10 Ready in 10 mins, plus chilling Q 160g can coconut cream Q 375ml Co Yo Coconut Milk Yogurt Q 3tbsp runny honey Q 300g mixed frozen berries Method 1. Whisk the coconut cream, yogurt and honey together until smooth. 2. Stir in the frozen berries and crush slightly. 3. Put into a freezer-proof container. Freeze for several hours until firm, preferably overnight. 4. To serve, allow to soften at room temperature for 30 minutes.

135 Calories

500 calorie diet meal planner

85


fast DaY snacks fresh & healthy

74

Calories

1 medium Gala apple

49 Calories

90

16 cherry tomatoes

Calories

1 small banana (100g)

43 Calories

small pack of raisins (15g)

49 Calories

1 slice pineapple (100g)

31

100

Calories

1 cup of raspberries (123g)

Calories

main Photo: urbanliP.com

One mediumsized corn on the cob

20 Calories

20 blackberries

86

500 calorie diet meal planner

37

Calories

7 carrot sticks with low-fat ranch dressing

90 Calories

20 cherries (175g)


snacks

sweet & lOw

90

50

Calories

52

1 ski Mango Mousse (59g pot)

Calories

Calories

1 small scoop vanilla ice cream (25g)

10g dark chocolate

66 Calories

47

2 ginger biscuits

1 Refreshers ice lolly

Calories

30

6

Calories

Mini Milk chocolate ice cream lolly

Calories

80

Hartley’s no added sugar strawberry Jelly (115g pot)

45 Calories

1 Jaffa cake

Calories

fun-size Milky Way

35 Calories

1 cadbury finger

77 Calories

thin slice of malt loaf (25g)

77 Calories

1 Weight Watchers chocolate & toffee Mini Pot swirl

32 Calories

2 marshmallows 500 calorie diet meal planner

87


low cal on the go! Short on time and not sure what to eat? Check out our guide to help you pick out low-cal eats for your fast days

What’s for lunch? ✱ tesco healthy living chicken noodle Soup In a Mug (78g), 90p, 44 cals

Sainsbury’s taste the Difference edamame & Butter Bean Salad (185g), £2, 112 cals per ½ pot

new covent garden Soup co Skinny goan Spiced chicken & lentils (600g), £2.10, 132 cals per ½ carton

something sWeet ✱ whitworths whole apricots (140g), £1.75, 53 cals per 30g serving go ahead! crispy Slices apple & Sultana (43.6g), £1.75/5, 57 cals per slice

tesco Fruit Platter (350g), £2.50, 70 cals per ½ pot 88

✱ Müller light cherry Yogurt (175g), 68p, 84 cals

500 calorie diet meal planner

savoury treats ✱ Veronica’s Baked Veggie crisps Roast tomato & Spanish Paprika (23g), 69p, 96 cals Ryvita Minis Sweet chilli (24g) £1.89/6, 95 cals ✱ waitrose lovelife carrot & Reduced Fat houmous (125g), £1, 117 cals

Metcalfe’s Skinny Popcorn Sweet ’n Salt (17g), £1.80/6, 78 cals

Photo: urbanliP.com

Sainsbury’s Be good to Yourself couscous with chargrilled Vegetables (200g), £1.50, 152 cals per ½ pot

✱ waitrose Bright & crunchy Rainbow Salad (220g), £2.99, 56 cals


Dinner time ✱ Sainsbury’s Be good to Yourself chicken tikka Biryani (400g), £3, 343 cals

Sainsbury’s Be good to Yourself Beef lasagne (390g), £2.40, 398 cals

Marks & Spencer count on Us Minced Beef & Vegetable Puff Pastry topped Pie (360g), £3.29, 303 cals ✱ Sainsbury’s My goodness! classic Roast chicken Dinner (380g), £3.25, 285 cals

asda chilli chicken noddles (410g), £2.80, 304 cals asda good & Balanced Seafood Paella (340g), £2, 281 cals

veggie iDeas ✱ waitrose lovelife calorie controlled Spinach & Ricotta cannelloni (400g), £2.60, 279 cals ✱ tesco Meat Free Vegetable Moussaka (400g), £1.50, 275 cals Morrisons Red thai Vegetable curry & Rice (380g), £3.26, 334 cals ✱ waitrose Vegetable lasagne (400g), £2, 307 cals

waitrose Spinach Dal (300g), £2.29, 286 cals

✱ tesco healthy living chicken with Baby Potatoes & Vegetables (400g), £2, 277 cals

on the go ✱ eat thai Rare Beef & glass noodle Salad (260g), £4.89, 169 cals Pret Squash & Sage Soup (370g), £3.25, 104 cals ✱ Boots nutritious Kimchi & edamame Rice Salad (163g), £3, 185 cals Burger King apple Fries, prices vary, 30 cals

asda Vegetarian aubergine & Mozzarella Bake (400g), £2.20, 270 cals ✱ tesco Mushroom & ale Potato topped Pie (400g), £2.30, 322 cals

✱ Starbucks chicken Mango Salad (200g), £3.99, 179 cals McDonald’s warm chicken Salad, prices vary, 123 cals 500 calorie diet meal planner

89


500

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calorie DieT

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from five different massage modes and three levels of intensity. You can choose to target specific areas plus a soothing gentle heat function to complete the experience. Mains powered with a 184cm power cable. Mat measures: L177 x W70 x H4cm (folds down to L60 x W45 x H10cm). D8896

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Shiatsu Foot Massager Only £49.99, was £99.99 Give your feet the perfect massage with this electronic shiatsu massager. Offering a welcome relief after a long day, it uses rotating heads to target pressure points in the foot to effectively ease aches and pains. It even includes a gentle heat for added comfort. Mains

powered, with a 148cm cable. Dimensions: L37 x W34.5 x H10.5cm. Weight: 2.5kg. It is recommended that if you use a pacemaker or have any concerns regarding your health that you consult with your GP prior to using this massager. D8928

Shiatsu Massage Pillow Only £34.99, was £69.99 Relax after a stressful day with this massage pillow and soothe muscle stiffness, fatigue and pain. Four rolling massage balls change direction automatically alongside a gentle heat function to deliver a superbly comfortable massage. It can be positioned

wherever you need, allowing you to target your back, shoulders, or legs. Includes a seat belt on the back so that you can fix it securely to a chair. Powered by mains socket or 12V car adaptor. Dimensions: L33 x W19 x H14cm. Weight: 1.4kg. D8926

To order: call: 0871 911 7011* quoting 59742 Visit: clifford-james.co.uk/59742 *Calls cost 13p per minute plus your phone company’s access charge. Postage is £4.95 per order. ‘Was’ pricing refers to original selling prices offered on promoter’s website cjoffers.co.uk, and in their retail store between 31/08/15 and 30/11/15. Offer subject to availability and open to UK mainland only. Please allow 7 working days for delivery. Return faulty/unused goods in resealed original packaging for a refund or replacement within 30 days. Please note that postage is not refunded on unsuitable items or cancelled orders. Cards will be charged by, and your contract for supply of goods, is with BVG Airflo, a company wholly independent of 500 Calorie Diet, published by Time Inc. (UK) Ltd 90

500 calorie diet meal planner


WhaT TO eaT The reST OF The TIMe! Not sure how much you should be eating on non-fast days? Here’s our expert guide…

O

ne thing that makes the 500 Calorie Diet so easy to follow is the fact it doesn’t feel like you’re on a diet. On fast days you can comfort yourself knowing that for five days you can eat what you like, within reason. We recommend that you aim to eat around 2,000 calories on non-fast days and continue to stick to a largely healthy, balanced diet. But because your intake of vitamins and minerals will be less on fast days, you’ll need to top up with these on your normal days. Our five days of menus show you the foods you can eat on non-fast days. You’ll see they are fairly healthy – with a few treats included

Keep proteins low in fat Low-fat sources of protein include lean meat, poultry, fish, eggs, beans, pulses, lentils and vegetarian meat substitutes. Nuts and seeds are also a good source of healthy protein.

Choose wholegrains

that you’re getting enough healthy, unsaturated fats from olive oil, avocados, Your body’s preferred source of energy nuts and seeds (and their oils), and is starchy carbohydrates. You can get it oily fish such as salmon, mackerel from wholegrains, such as wholemeal and fresh tuna. Some fats are essential bread, brown rice, wholemeal pasta, for health – as long as they’re from oats and other wholegrain cereals. These the right sources. are more nutritious than their ‘white’ counterparts, plus they’re higher in fibre. This means they have a lower glycaemic index (GI), so they break down and Fruit is another good source release their energy more slowly of vitamins, minerals and to help maintain stable blood On days when you’re healthy plant compounds. sugar levels. They’ll also keep splurging on lunch or a It’s also a great way you feeling fuller for longer. to satisfy your sweet

Maximise the fruits

Tip

Fill up your plate with veg

fancy coffee and cake, try and eat extra healthily for the rest of the day.

cravings, but in a healthy, low-calorie way.

Most vegetables are low in calories and virtually fat-free, plus they’re packed with essential vitamins, minerals and antioxidants.

Eat enough healthy fats Fat will be cut down to the bare minimum on fast days. On the other days make sure 500 calorie diet meal planner

91


DAY ONE

DAY

Breakfast

Dinner

Breakfast

Two-egg mushroom omelette. Slice of wholemeal toast with low-fat olive spread or marmalade. Cup of tea or coffee with milk. 525 cals

Medium steak, grilled (240 cals) with oven chips (190 cals) and a large salad (40 cals). Small (125ml) glass of wine (85 cals). 2 oatcakes or crackers (100 cals), some celery sticks with half a 125g pack of low-fat Boursin cheese (108 cals) and some grapes (40 cals). Total: 803 cals

2 Weetabix with semiskimmed milk. Kiwi fruit. Cup of tea or coffee with milk. 265 cals

Morning snack Small packet of unsalted nuts and raisins. 115 cals

Lunch

2,017

Box of sushi (334 cals). Bunch of grapes (58 cals). Packet of Sunbites (120 cals). Total: 512 cals

calories

Afternoon snack

Morning snack 2 Jaffa Cakes. 90 cals

Lunch Pasta salad with tuna and sweetcorn – homemade or a healthy options range (340 cals). Two-finger KitKat (107 cals) and an apple (55 cals). Total: 502 cals

Afternoon snack

Round of Mini Babybel. 62 cals

None – save yourself for dinner tonight! Or eat the apple or KitKat from lunchtime.

DAY FOUR Bowl of bran flakes with semiskimmed milk, with a banana. Tea or coffee with milk. 309 cals

Morning snack 2 rice cakes spread with chocolate hazelnut spread. 130 cals

Lunch A hamburger (250 cals), medium fries (330 cals), and a medium Diet Coke (4 cals). Total: 584 cals

92

500 calorie diet meal planner

Afternoon snack 250ml fruit smoothie. 133 cals

1,826 calories

Dinner Chicken chop suey (homemade or from a healthy options range) with noodles (450 cals). Half a tin of rice pudding with some sliced mango (220 cals). Total: 670 cals

Photo: istock, urbanliP

Breakfast


TWO

DAY THREE

Dinner

Breakfast

Dinner

Pasta puttanesca (450 cals) with a slice of garlic bread (150 cals) and a salad (56 cals). Profiteroles (350 cals). Medium (175ml) glass of wine (119 cals). Total: 1,125 cals

Bowl of muesli with semi-skimmed milk, topped with a grated apple. Cup of tea or coffee with milk. 279 cals

Quorn (or other vegetarian) chilli con calories carne (homemade with Quorn or tinned lentils, or from a healthy options range) with brown rice (450 cals). Griddled pineapple rings with a scoop of vanilla ice cream (175 cals). Total: 625 cals

1,982 calories

Morning snack Medium skinny latte (114 cals). Square of chocolate brownie (335 cals). Total: 449 cals

Lunch Wholemeal pitta stuffed with prawns and watercress, dressed with low-fat salad cream (318 cals). Slice of malt loaf (70 cals). Packet of Hula Hoops (129 cals). Total: 517 cals

TIp

Afternoon snack

If a chocolate craving does strike, these are the days when you can give in – within reason!

37g bag Maltesers or a Crunchie. 150 cals

2,100 calories

2,020

DAY FIVE

Breakfast

cappuccino (90 cals). Total: 760 cals

Tin of sardines in tomato sauce on 2 slices of wholemeal toast. Small glass of pure orange juice. Cup of tea or coffee with milk. 509 cals

Afternoon snack

Morning snack Small pot of fat-free natural yogurt (81 cals) topped with 1tsp honey (17 cals). Total: 98 cals

Lunch Mozzarella and sun-dried tomato panini with salad and coleslaw (450 cals). Small square (or half a slice) of carrot cake (220 cals). Small

Large pot of air-popped popcorn with a pinch of paprika. 100 cals

Dinner Grilled salmon steak (225 cals) with potato wedges (233 cals) and steamed broccoli (25 cals). Eton mess made with fat-free Greek yogurt, a crushed meringue shell and tinned or frozen berries (150 cals). Total: 633 cals

500 calorie diet meal planner

93


Calorie Counter Food

Average portion (g)

Calories

FRUIT Apples Apricots (flesh only) Bananas Blackberries Blueberries Cherries (weighed with stones) Clementines (weighed with peel and pips) Figs Grapes Kiwi fruit (weighed with skin) Melon (weighed with skin) Nectarines (weighed with skin) Oranges (weighed with skin) Peaches (weighed with stone) Pear Pineapple Plums (weighed with stone) Raspberries Satsumas (weighed with skin) Strawberries Watermelon (flesh only)

125 80 100 100 50 80 80 55 100 75 40 150 200 150 150 80 70 60 87 100 200

59 25 95 25 35 38 22 24 60 32 6 54 52 45 50 33 24 15 23 27 62

15 10 10 25 10 40 40 13 5 66 16 16 20

91 68 57 153 65 232 192 73 34 218 91 93 138

120 90 90 40 85

71 20 20 14 28

NUTs & seeDs Almonds Brazil nuts Cashew nuts Cashew nuts (roasted and salted) Hazelnuts Mixed nuts Mixed nuts and raisins Peanuts (plain) Pine nuts Pistachio nuts (roasted and salted) Pumpkin seeds Sunflower seeds Walnuts

VegeTables (raw, prepared, unless stated otherwise) Beans Broad French Runner Beetroot Broccoli

94

500 calorie diet meal planner


Calories

Food

Brussels sprouts Cabbage Carrots Cauliflower Celery Chilli peppers Courgettes Cucumber Leeks Lettuce Mushrooms Onions Parsnips Peas Peppers Potatoes New (boiled) Old (baked with flesh & skin) Old (boiled) Radishes Spinach Spring onions Swede Sweetcorn Tomatoes

Average portion (g)

Calories

90 90 60 90 30 10 90 100 75 80 80 150 65 70 160

38 23 21 31 2 3 17 11 16 13 10 54 43 55 51

175 180 175 48 90 10 130 60 85

131 245 126 6 23 4 31 56 14

40 40 30 40 40 40 40 50 40 55 40 20 40 55 28 30 30

137 166 81 36 28 136 153 125 151 141 103 82 161 79 105 47 60

Cheese Brie Cheddar Cheese spread Cottage, 4% fat Cottage, 2% fat Edam Emmental Feta Gouda Mozzarella (fresh) Mozzarella (grated) Parmesan (freshly grated) Red Leicester Ricotta Roquefort Soft light Soft medium fat

500 calorie diet meal planner

95


Food EggS Boiled Fried Poached Omelette (plain, 2 eggs) Scrambled (no milk, 2 eggs)

MILk Semi-skimmed Skimmed Whole

Average portion (g)

Calories

50 60 50 120 100

74 107 74 234 160

146 146 146

67 48 96

168 140

316 248

90 70 90

178 149 187

100 120

287 204

47 56

105 74

130 90 47 146 45 100

192 145 71 257 81 226

90 90 90 90 90

140 146 158 148 163

10 40

19 31

MEAT Beef Fillet steak (grilled) Mince (extra lean, stewed) Lamb Leg steaks (grilled) Loin chops (grilled) Mince (extra lean, stewed) Pork Bacon (back rashers, grilled) Fillet of pork (grilled) Ham Parma Premium

PoULTRy Chicken Breast (skinless, grilled) Breast strips (stir-fried) Drumsticks (skinned, roasted) Leg quarter (skinned, casseroled) Thighs (skinless, boneless, casseroled) Wings (grilled) Turkey Breast (skinless, grilled) Drumsticks (skinned, roasted) Mince (stewed) Strips (stir-fried) Thighs (diced, skinless, boneless, casseroled)

FISh & SEAFooD Anchovies (in oil) Crab (in brine)

96

500 calorie diet meal planner


Calories

Food

Average portion (g)

Haddock (grilled) Smoked haddock (poached) Hake (grilled) Halibut (grilled) Halibut (poached) Plaice (grilled) Prawns (boiled, shelled) Salmon (smoked) Sardines (grilled) Scallops (steamed, shelled) Tuna (canned in brine) Tuna (raw)

RICE, PASTA & PULSES (uncooked, unless stated otherwise) Bulgar wheat Butter beans (canned) Butter beans (dried, boiled) Cannellini beans (canned) Chickpeas (canned) Chickpeas (dried, boiled) Couscous Lentils (puy-style, canned) Lentils (puy-style, dried, boiled) Kidney beans (canned) Macaroni (boiled) Noodles, egg (boiled) Rice Brown (boiled) White (glutinous, boiled) White (polished, boiled) Spaghetti (boiled) Spaghetti (wholemeal, boiled)

BREAD Crumpets French baguette Muffins (English, white) Pitta bread Rolls Brown White (crusty) White (soft) Wholemeal Sliced Brown

Calories

120 150 100 145 110 130 60 56 40 70 45 45

125 201 113 175 169 125 59 80 78 83 45 61

100 100 100 100 100 100 100 100 100 100 125 125

353 77 103 87 115 121 227 118 105 100 108 78

125 125 125 125 125

176 82 154 130 141

40 40 68 75

83 109 152 191

48 50 45 48

113 131 114 117

36

75

500 calorie diet meal planner

97


Calories

Food

Average portion (g)

Granary White Wholemeal

Calories

36 40 40

85 94 87

30 40 30 30 40 30 50 30 160 160 160 20 45 45 38

95 104 108 112 147 111 184 107 133 78 186 64 150 154 134

16 15 15 15 4

46 39 42 39 9

45 30 45

58 56 30

CEREALS Bran Flakes Bran strands Corn Flakes Frosted Flakes Fruit ’n Fibre Honey Hoops Muesli Oat Flakes Porridge (with milk and water) Porridge (with water) Porridge (with whole milk) Puffed Wheat Shredded Wheat Shredded Wheat (mini) Wholewheat biscuits

jAmS & SpREAdS Honey Jam Lemon curd Marmalade Yeast extract

dIpS

Guacamole Houmous Tzatziki

Conversion Chart liquids

Metric 250ml 180ml 150ml 120ml 75ml 60ml 30ml 15ml

98

imperial 8fl oz 6fl oz 5fl oz 4fl oz 2½fl oz 2fl oz 1fl oz ½fl oz

Metric 15g 25g 40g 50g 75g 100g 125g 150g

500 calorie diet meal planner

Weights imperial ½oz 1oz 1½oz 2oz 3oz 3½oz 4oz 5oz

Metric 175g 200g 225g 250g 275g 300g 350g 375g

imperial 6oz 7oz 8oz 9oz 10oz 11oz 12oz 13oz

Metric 400g 425g 450g 550g 700g 900g 1kg 1.1kg

imperial 14oz 15oz 1lb 1¼lb 1½lb 2lb 2¼lb 2½lb


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Woman special series 500 calorie diet 2 2016