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500 CALORIE

DIET

99 FAST AND TASTY 5:2 RECIPES

15 READY IN

MINS

010791 432008

£5.99

5

29 DEC 2016 – 9 MARCH 2017 R10

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Plus! Easy no cook ideas ✱ Snacks ✱ Calorie list

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500caloriediet READY IN 15 MINS!

4 ABOUT THE 500 CALORIE DIET

Welcome!

TO THE READY-IN-15-MINS 500 CALORIE DIET MEAL PLANNER

F

or this issue we’ve made the 5:2 Diet a lot easier to follow with some quick and tasty low-calorie meals that can all be rustled up in 15 minutes or under. 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 speedy on-the-go 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 12 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!

All you need to know to get started on the 5:2 plan

7 BREAKFAST

From French toast with apple and blackberries (right) to hot smoked salmon frittata, plus fab ideas for breakfast on the go, we have lots of easy ways to get your day off to a great start

21 LUNCH

Delicious lunches ready in a flash, such as this chicken and mangetout salad with tarragon dressing (right), plus try our tasty skinny soups – full of flavour!

39 DINNER

Fancy a fragrant Thai curry, pizza or this healthier version of sweet and sour pork (below)? You won’t go hungry after one of these satisfying low-cal meals – all ready in 15 mins or under!

Please note : calorie cou nts are all per serving. Refer to eac h recipe for the spe cific number of servings

71 SMOOTHIES

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

79 DESSERT

Yes, you can! Indulge your sweet tooth with these delish low-cal puds, from trifle to peach tart, Eton mess and more!

86 FAST-DAY SNACKS

Need a boost? These low-cal treats will 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 Editor Charlotte Richards Art Editor David Graham Chief Sub Jackie Holtham Picture Editor Tracey Griffin Recipes & images timeincukcontent.com Nutritionist Fiona Hunter CONTACT 161 Marsh Wall, London E14 9AP 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

500 Calorie Diet Meal Planner, Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9AP. All prices are correct at time of going to press. Time Inc. (UK) Ltd regrets that it cannot be liable for the safe custody or return of any unsolicited material, nor can we answer any letters or return submitted material unless accompanied by an sae. This periodical shall not, without the written consent of the publishers first given, be lent, resold, hired out or otherwise disposed of by way of trade at more than the recommended selling price shown on the front cover, and it shall not be lent, resold or hired out or otherwise disposed of in a mutilated condition or in any other unauthorised cover by way of trade or affixed to or as part of any publication or advertising, literary or pictorial matter whatsoever. © Time Inc. (UK) Ltd, 2016. Published by Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9AP. Printed by Wyndeham Bicester. Repro by Rhapsody.

500 CALORIE DIET MEAL PLANNER

3


YOUR

500 CAL e d i u g t e i D New to the plan or looking for ways to make it easier? Here’s everything you need to know…

WHAT DO I DO?

✱ For two days a week, you should eat no more than 500 calories per day (600 for men). ✱ 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 you get a healthy, balanced intake of all the right nutrients. ✱ If you’re on medication, or have any ongoing medical condition, consult your GP before starting this diet plan.

HOW MUCH WEIGHT WILL I LOSE? Around 1lb a week – more if you have a lot of weight to lose. The diet will also have an effect on your metabolism. Studies suggest that people who follow the 500 calorie diet lose more actual fat, rather than the combination of fat, water and lean tissue you lose on other diets. The two days’ fasting also helps you to eat normally on other days without piling the pounds back on. MAIN PHOTO: URBANLIP

ARE THERE ANY OTHER BENEFITS? Studies of this type of diet show that people see improvements not only in their blood pressure and cholesterol

4

500 CALORIE DIET MEAL PLANNER

levels, but also in insulin sensitivity. It’s even believed it can reduce your risk of getting various cancers, heart disease and Alzheimer’s disease. The other good thing about this diet is that your 500 calorie days will help to stabilise your insulin levels and hunger. You should find your appetite is smaller on normal days, so you won’t have to work so hard to stay around the 2,000 calorie mark.

HOW LONG DO I FOLLOW THE PLAN FOR? Until you’ve achieved the weight you’re happy with. At this point, you can maintain your weight and keep seeing the health benefits by having a 500 calorie day just once a week.

CUT CA S TWO DAL Y A WEEK S – AND LOS WEIGHT! E

MAKE FAST DAYS EASIER ✱ Pick your two days with care. Some people like to keep busy at work, others prefer a bit of peace. But the main thing is to avoid times when you’re busy socially and can ideally have an early night to avoid hunger pangs. ✱ Find out what eating pattern suits you best. 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 – just add extra ingredients or sides from the Calorie Counter (page 94). There’s evidence that it can be beneficial to leave longer gaps between meals.


LUNCH

BREAKFAST

121

CALORIES

99

CALORIES

DINNER

WHAT DOES A 500 CALORIE DAY LOOK LIKE?

DESSERT

BREAKFAST

✱ Zesty Fresh Fruit Salad 99 calories

LUNCH

✱ Cheesy Tuna & Tomato Melt

121 calories

DINNER

✱ Thai Beef Salad

170

170 calories

DESSERT

✱ Aperol Spritz Granita 105 calories

105

CALORIES

TOTAL: 495 CALORIES

CALORIES

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. There’s a reason everyone’s so into green smoothies and juices. The high fibre and green veg goodness fill you up, help stabilise blood sugar and

are a great way to detox.

WHAT TO DO

✱ Turn to page 71 for 12 delicious calorie-counted juice ideas. They can all be made with a blender – no juicing is required. ✱ 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. ✱ If a day of juicing is too much, you may want to try two juices and one of our low-cal meal options, still staying within the 500 calorie allowance. ✱ Drink plenty of water, too.

500 CALORIE DIET MEAL PLANNER

5


DOWNLOAD THE 5:2 COMPLETE MEAL PLANNER APP TODAY

110 RECIPES FOR YOUR FAST DIET DAYS

ONLY £1.99

From the makers of

The 5:2 Complete Meal Planner is available for supported devices for Apple and Android. Additioanl bundles cost 99p. All prices shown are UK only and may vary for other territories.

NEW D E UPDATO N I S VER T U O NOW!

PLUS!

GREAT NEW RECIPE BUNDLES TO ADD TO YOUR APP Speedy Single Servings, Comfort Food and Sweet Treats


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

100 CALORIES & UNDER


Frenchtoast withapple& blackberries

100 CALORIES

SERVES 1. READY IN 10 MINS

✱ 30g Two Chicks Whole Egg ✱ 1tbsp skimmed milk ✱ 2 pinches ground cinnamon ✱ 1⁄2 slice Hovis Nimble Wholemeal ✱ 4 squirts Frylight spray oil ✱ 75g sugar-free apple puree (sweetened with stevia) ✱ 15g blackberries ✱ 1tbsp quark

METHOD 1 Mix the egg, milk and a pinch of cinnamon. Dip the bread in mixture on a plate, spray a small pan with 4 squirts of Frylight and fry bread on both sides, adding any extra leftover egg mix. 2 Serve on a plate with the apple puree, blackberries, quark and pinch of cinnamon.

Grilled tomatowith lemon& sage muffin SERVES 1. READY IN 7 MINS

✱ 1 medium vine tomato ✱ 1 sage leaf, finely shredded ✱ Pinch of finely grated lemon rind ✱ Salt and pepper ✱ 1tsp lemon juice ✱ 1⁄2 wholemeal or white muffin

METHOD 1 Cut the tomato in half and arrange skin-side up on a foil-lined grill rack. Slide under a medium-hot grill for about 3 mins, until lightly coloured. Turn the tomato over and scatter the cut side with the sage, lemon rind and a pinch of salt and pepper. Drizzle over the lemon juice and return to the grill for a further 2-3 mins, until lightly coloured and softened. 2 Meanwhile, toast the muffin half and arrange on a serving plate. Pile the tomato on to the muffin and serve immediately. 8

500 CALORIE DIET MEAL PLANNER

99 CALORIES


ZESTY FRESH FRUIT SALAD

SERVES 2. READY IN 5 MINS

✱ 1 orange ✱ 80g pomegranate seeds ✱ 150g raspberries ✱ Few fresh mint leaves, sliced ✱ Zest 1⁄2 lime ✱ 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 a little extra lime zest, if you like.

Breakfast

99 CALORIES


BREAKFAST BURRITO SERVES 1. READY IN 10 MINS

✱ 2 egg whites ✱ 6 squirts Frylight spray oil ✱ 1⁄4 pepper, thinly sliced ✱ 1 fresh tomato, deseeded and chopped ✱ 2tbsp mixed beans in spicy sauce ✱ 1⁄4 fresh red chilli, finely chopped ✱ 1tbsp freshly chopped coriander ✱ Small wedge of lime

METHOD 1 Heat oven to 200°C, Gas 6. Whisk egg whites with 2tbsp water. Heat a small

non-stick ovenproof frying pan and add a couple of squirts of Frylight. Pour in egg white and cook for a few mins to set the base. Then put pan in the oven and cook for 3-4 mins until cooked through. Turn out on to a plate to cool. 2 Meanwhile, add 4 squirts Frylight to pan and cook pepper for 3-4 mins. Add 2tsp water, the tomato, beans and chilli and cook for 5 mins. Serve omelette topped with pepper mixture and coriander, then roll up. Serve with lime.

99 CALORIES


Breakfast

Caramelised grapefruit withcoconut yogurt SERVES 1. READY IN 5 MINS ✱ 1⁄2 pink grapefruit ✱ 1tsp demerara sugar ✱ 50g soya yogurt with coconut, such as Alpro

METHOD 1 Use a paring knife to cut the grapefruit segments away from the pith. 2 Sprinkle the cut side of the grapefruit evenly with the demerara sugar and place on a foil-lined baking sheet. Slide under a medium-hot grill for about 3 mins, until the sugar has dissolved into the grapefruit and is beginning to bubble and caramelise. 3 Remove, cool slightly, then place in a serving dish and serve warm with the coconut yogurt.

77

CALORIES

83

CALORIES

Raspberry toast topper Smart tip

If you like, grate a little lemon or orange zest over the top for an extra zingy flavour.

SERVES 1. READY IN 5 MINS ✱ 40g raspberries ✱ 30g Philadelphia Extra Light ✱ 1 slice Hovis Nimble Wholemeal

METHOD 1 Mash the raspberries with the cheese. 2 Toast the bread, then spread over the cheese and raspberries. 500 CALORIE DIET MEAL PLANNER

11


99 CALORIES

Easycheese omelette withgrilled tomato SERVES 1. READY IN 10 MINS ✱ 3 egg whites ✱ 4 squirts Frylight spray oil ✱ 1/2tbsp low-fat grated Cheddar ✱ 1 tomato, sliced, plus 3 cherry tomatoes ✱ 1/2tsp fennel seeds, lightly toasted ✱ 1/2tsp black onion seeds ✱ Few leaves of fresh oregano or basil

METHOD

Smart tip

Use very ripe tomatoes – they will have much more flavour. And try rubbing the tomato slices with a cut clove of garlic for extra pep.

Chocolate &banana toast SERVES 1. READY IN 5 MINS ✱ 1/2 Warburtons thin ✱ 1/2 large banana (50g), sliced ✱ 1tsp chocolate spread

METHOD 1 Lightly toast the thin. 2 Top with the sliced banana and then drizzle over the chocolate spread. 12

500 CALORIE DIET MEAL PLANNER

1 Whisk and season the egg whites. Spray 2 squirts of Frylight into a frying pan, allow the pan to heat and add the egg whites. Fry for 1 min. Keeping on the heat, sprinkle over the cheese and cook for a minute or two until the cheese is slightly melted and a classic omelette has formed. 2 Spray the tomato with Frylight, sprinkle over the fennel seeds and grill. 3 Scatter the onion seeds and herbs over the omelette and serve with the tomatoes.

100 CALORIES


FRESH BLUEBERRY YOGURT WITH MAPLE GRANOLA SERVES 1. READY IN 10 MINS ✱ 5g rolled oats ✱ 1tsp maple syrup ✱ 15 blueberries, lightly crushed ✱ 100g fat-free natural yogurt, such as Onken

METHOD 1 Toast the oats in a dry small frying pan over a medium heat, stirring frequently, for 6-8 mins, until pale golden and crisp. Tip on to a plate to cool. 2 Drizzle 1/2tsp maple syrup into the bottom of a small glass tumbler. Quickly fold the blueberries into the yogurt and spoon over the maple syrup. Sprinkle the toasted oats on top, then drizzle with the remaining maple syrup to serve.

100 CALORIES

Breakfast


HOT SMOKED SALMON FRITTATA

SERVES 4. READY IN 15 MINS

✱ 3 eggs ✱ 30g quark ✱ 1 slice smoked salmon, sliced ✱ 1/2 hot smoked salmon fillet (60g), flaked ✱ 1tsp freshly snipped chives ✱ 2 sprays Frylight srpay oil

METHOD 1 Heat the grill. In a bowl whisk together the eggs and quark with seasoning, then

mix in the smoked salmon and chives. 2 Heat an 18cm non-stick, oven-proof frying pan and add a couple of squirts of Frylight. Pour in the eggs and cook for 5 mins to set the base. 3 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


Superberry breakfast bowl

Breakfast

92

CALORIES

SERVES 1. READY IN 5 MINS

✱ 80g frozen berries ✱ Zest 1/2 orange and a squeeze of juice ✱ 2tsp oats ✱ 1tbsp low-fat natural yogurt ✱ 1/4 banana (20g), sliced

METHOD 1 Put the berries, orange zest and juice in a microwaveable bowl and cook on high for 2 mins. 2 Stir the oats into the yogurt. Top the warm compote with the oats and sliced banana.

Smart tip

Serve with a morning health booster – add 1/2tsp chia seeds for 11 cals or 1/2tsp cocoa nibs for 14 cals.

Smokybeans withcherry tomato& spinach SERVES 1. READY IN 10 MINS

98 CALORIES

✱ 100g low-sugar baked beans ✱ Pinch chipotle chilli powder ✱ Handful baby spinach ✱ 6 cherry tomatoes ✱ 1 spring onion, finely chopped ✱ Handful fresh coriander, roughly chopped

METHOD 1 Put the beans, chipotle chilli powder and spinach in a small pan and gently heat. 2 Remove from the heat, stir in the cherry tomatoes, onion and coriander and serve. 500 CALORIE DIET MEAL PLANNER

15


NO BREAD BACON BUTTY SERVES 1. READY IN 10 MINS

METHOD

✱ 1 Portobello mushroom, cut in half horizontally ✱ 2 slices bacon medallions (40g) ✱ 1 slice beef tomato (30g) ✱ 1 medium slice aubergine (15g) ✱ Few sprays of Frylight spray oil ✱ Balsamic vinegar ✱ Few basil leaves

1 Line a grill pan with foil and heat grill to medium-high. Lay mushroom, bacon, tomato and aubergine on pan and spray with Frylight. Grill until tender, turning once. Splash with balsamic. 2 Stack tomato and aubergine slices and bacon with the basil to make a ‘butty’, starting and finishing with a mushroom slice to act as the ‘bread’.

100 CALORIES

16

500 CALORIE DIET MEAL PLANNER


4

WAYS WITH YOGURT

Red berry fool SERVES 1. READY IN 5 MINS

✱ 20g frozen summer fruits ✱ Zest of 1/4 orange and 1tsp juice ✱ 1/2tsp runny honey ✱ Few leaves fresh basil and 5g fresh berries, to serve

Take 100g of very low-fat natural yogurt and make these tasty combos…

Totally tropical SERVES 1. READY IN 5 MINS

✱ 25g prepared mango, cut into small chunks ✱ 1 passion fruit, juice and seeds ✱ 40g fresh pineapple, cut into chunks ✱ Few fresh leaves mint ✱ Zest of 1 lime (optional), to serve

100 CALORIES

Breakfast

100 CALORIES

METHOD Put the fruits in a bowl with the orange zest and juice, cover with cling film and microwave for 30 secs. Stir and heat again for 30 secs. Crush with honey and purée with a blender. Put purée in a bowl, top with yogurt and swirl through. Top with the basil leaves and berries.

METHOD

Oaty crunch

Place the yogurt in a small bowl and top with the mango, passion fruit, pineapple, mint and lime zest, if using.

SERVES 1. READY IN 5 MINS

✱ 1tsp rolled oats ✱ 1tsp raisins ✱ Good pinch cinnamon ✱ 1⁄2tsp maple syrup

Spicedapple & blueberry SERVES 1. READY IN 5 MINS

100 CALORIES

✱ 1⁄2 small apple, grated (40g) ✱ 1 heaped tbsp blueberries (10g) ✱ 1⁄2tsp vanilla extract ✱ Pinch turmeric ✱ Pinch mixed spice ✱ 1⁄2tsp desiccated coconut

METHOD Put the yogurt in a small bowl and stir through most of the apple and blueberries, the vanilla and spices. Top with remaining apple, blueberries and the coconut to serve.

METHOD Toast the oats and raisins in a dry frying pan. Put the yogurt into a small bowl or glass jar and sprinkle with the cinnamon, then scatter over the oats and raisins. Drizzle with the syrup.

100 CALORIES


BREAKFAST ONTHEGO

If you’ve got a busy day, or prefer not to eat till you’re hungry, these tasty ideas are perfect…

Smokedsalmon crispbread Spread 2 Finn Crisp Original crispbreads with 15g quark and sprinkle with a pinch of lemon zest. Place 20g (2 small slices) smoked salmon on top, add a squeeze of lemon juice, some black pepper and serve with a few fresh rocket leaves. Wrap in greaseproof paper to transport.

96 CALORIES

18

500 CALORIE DIET MEAL PLANNER


Breakfast

Fruitsaladbox Peel and chop 100g melon, 1 kiwi and 1 fresh fig into chunks. Toss with the zest of ½ lime, a squeeze of lime juice and a few leaves of shredded fresh mint. Pack in a jar or plastic box with a secure lid and take a cocktail stick to eat on the run.

Banana ricecake Top a rice cake with half a mashed banana and a sprinkle of cinnamon.

80 CALORIES

86 CALORIES

Almond mochaccino

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

87

CALORIES

500 CALORIE DIET MEAL PLANNER

19


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Lunch

Delicious lunches ready in a flash. Just what you need when hunger strikes!

150 CALORIES & UNDER


SKINNYSOUPS

A warming soup doesn’t have to mean hours slaving at the stove. Try these three fast ideas…

Mintedpea SERVES 2. READY IN 15 MINS ✱ 1⁄2 small onion, chopped ✱ 1 garlic clove, crushed ✱ 50g potato, cubed ✱ 500ml vegetable stock ✱ 125g frozen peas ✱ Several fresh mint leaves

METHOD 1 Put the onion, garlic, potato and stock in a large saucepan. Bring to the boil and simmer for 5 mins. 2 Add the peas and most of the mint, return to the boil and cook for 10 mins. 3 Blitz in a processor until smooth, season to taste and serve topped with a couple of mint leaves.

100 CALORIES

22

500 CALORIE DIET MEAL PLANNER


Lunch

Prawnmiso SERVES 1. READY IN 15 MINS

✱ 1tbsp white miso paste ✱ 1tsp Thai fish sauce ✱ 1 red chilli, deseeded and finely chopped ✱ 40g fine green beans ✱ 80g raw king prawns ✱ 40g carrot, cut into fine strips ✱ 15g edamame beans ✱ A good squeeze of lime juice ✱ 1 spring onion, finely sliced ✱ 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.

129 CALORIES

150 CALORIES

Chilledgazpacho SERVES 4. READY IN 15 MINS, PLUS CHILLING

✱ 1tsp olive oil, to drizzle ✱ Salt and pepper

✱ 1kg really ripe tomatoes, roughly chopped ✱ 1 medium red pepper, deseeded and roughly chopped ✱ 1 medium green pepper, deseeded and roughly chopped ✱ 1⁄2 small red onion, chopped ✱ 1 garlic clove, chopped ✱ 1 red chilli, deseeded and finely chopped (optional) ✱ 1⁄2 cucumber, deseeded and roughly chopped ✱ 50g sourdough bread ✱ 1-2tbsp aged sherry vinegar ✱ 1tbsp chopped mint or parsley, to garnish

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 1⁄4tsp olive oil over each gazpacho and serve immediately with a few ice cubes, if desired.

500 CALORIE DIET MEAL PLANNER

23


150

Spanish prawns with chickpeas

CALORIES

SERVES 1. READY IN 15 MINS

✱ 100g canned cherry tomatoes ✱ 50g canned chickpeas ✱ Pinch chilli flakes ✱ Pinch sweet smoked paprika ✱ 100g cooked peeled prawns ✱ 1 sprig fresh thyme ✱ 50g broccoli or other green veg

METHOD 1 Place the cherry tomatoes, chickpeas, chilli and paprika in small non-stick saucepan and gently heat for about 10 mins, until tomatoes are softening. Stir in the prawns and heat for 1 min more. 2 Meanwhile, steam broccoli or other veg. 3 Spoon mixture into a bowl, scatter over thyme and serve with the broccoli.

Chicken paillard with tzatziki SERVES 2. READY IN 10 MINS

METHOD

✱ 150g skinless free-range chicken breast ✱ 1/4tsp olive oil ✱ 1/2tsp lemon rind ✱ 1tsp dried oregano ✱ 1 garlic clove, crushed ✱ 100g fat-free natural yogurt, such as Onken ✱ 1/4 cucumber, deseeded and finely chopped ✱ 2tbsp chopped fresh mint leaves ✱ 1/4 red onion, finely chopped ✱ 1tsp lemon juice ✱ 50g rocket leaves, to serve ✱ Lemon wedges, to serve

1 Cut the chicken breast into 2 equal portions and place between 2 pieces of cling film. Batter with a rolling pin to flatten and transfer to a plate. Rub the olive oil over the chicken, then add the lemon rind, oregano and garlic and massage to coat. 2 Heat a ridged griddle pan and cook the chicken pieces over a medium-hot heat for about 2 mins each side, until cooked and nicely charred. 3 Meanwhile, make the tzatziki by combining the yogurt, cucumber, mint, red onion and lemon juice, and season with salt and pepper to taste. 4 Serve the chicken breasts with the tzatziki, rocket leaves and lemon wedges.

24

500 CALORIE DIET MEAL PLANNER

137 CALORIES


EGG WHITE OMELETTE WITH HAM SERVES 1. READY IN 15 MINS

METHOD

✱ 3 medium egg whites ✱ 1tbsp snipped fresh chives ✱ Frylight olive oil spray ✱ 30g baby spinach leaves ✱ 2 slices wafer-thin oak-smoked ham, such as Tesco ✱ 25g Boursin Light

1 Heat the oven to 200°C, Gas 6. Whisk the egg whites briefly with the fresh chives and a pinch of salt and pepper until just frothy. 2 Spray a small non-stick ovenproof frying pan with four squirts of oil. Wilt the baby spinach leaves over a medium heat for 1-2 mins, then pour in the egg whites and

Lunch

remove from the heat. Scatter over the torn smoked ham and dot the Boursin Light over the top. 3 Place the pan in the oven for 8-10 mins, until the egg has set and the ham is slightly crispy. Use a spatula to fold the omelette almost in half and slide on to a warmed plate to serve.

133 CALORIES


CHEESY TUNA &TOMATO MELT SERVES 2. READY IN 10 MINS

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

✱ 1tsp drained and rinsed capers ✱ 40g light mozzarella, such as Galbani Light, thinly sliced ✱ 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

121 CALORIES

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


Griddled veg & chorizo salad SERVES 2. READY IN 15 MINS

✱ 150g courgettes, halved lengthways ✱ 150g fennel, halved lengthways ✱ 150g aubergine, sliced ✱ 100g baby corn ✱ 4 sweet mini peppers, halved ✱ 1 lime, halved ✱ 6 thin slices chorizo, such as Waitrose Spanish Chorizo ✱ 1/2tsp olive oil

METHOD 1 Slice the courgettes, fennel and aubergine into 1cm thick slices. 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 the chargrilled lime to squeeze over.

150

Lunch

CALORIES

Smart tip

For a speedy packed lunch (150 calories), cut the chicken portion down to 65g, then halve the rest of the recipe ingredients and wrap the finished salad in a mini tortilla.

Chicken tikka salad SERVES 1. READY IN 5 MINS ✱ 75g ready-prepared chicken tikka, cut into bite-sized pieces ✱ 25g cucumber, sliced ✱ 60g sugar snap peas ✱ 1 spring onion, shredded ✱ 1tbsp lemon juice ✱ 2tbsp tzatziki ✱ Handful of salad leaves

METHOD

150 CALORIES

1 Combine the chicken, cucumber, sugar snaps and spring onion. 2 Mix the lemon juice into the tzatziki, drizzle over the chicken and other ingredients and mix well. 3 Place a handful of salad on a plate, spoon over the chicken mixture and serve. 500 CALORIE DIET MEAL PLANNER

27


Spanishegg

150

SERVES 1. READY IN 15 MINS ✱ Frylight spray oil ✱ 25g red onion, finely chopped ✱ 100g canned tomatoes ✱ 1 clove garlic, crushed ✱ Pinch smoked hot paprika ✱ 1 small egg ✱ 1 slice Hovis Nimble Wholemeal

CALORIES

METHOD 1 Heat the oven to 180°C, Gas 4. 2 Spray a small pan with Frylight, sauté the onion until soft. Add the tomatoes, garlic and paprika and cook until sauce is starting to thicken. Season to taste. 3 Spoon the sauce into a ramekin or shallow ovenproof dish, make a small well in the tomato sauce, then crack in the egg. Put in the oven for 10 mins or until egg is cooked. 4 Lightly toast the bread to use for dipping, or carefully spoon the contents of the dish over the toast to serve, if you prefer.

Chicken& mangetoutsalad withtarragon dressing

150 CALORIES

SERVES 2. READY IN 10 MINS ✱ 150g trimmed mangetout ✱ 50g baby leaf herb salad ✱ 75g thickly cut cooked chicken ✱ 50g fat-free natural yogurt ✱ 1tsp cider vinegar ✱ 1/2tsp finely chopped fresh tarragon

METHOD 1 Blanch the mangetout in lightly salted boiling water for 1 min, drain, then plunge into cold water. Arrange in a serving dish with the salad leaves and sliced chicken. 2 Combine the remaining ingredients, season to taste and drizzle over the salad to serve.

28

500 CALORIE DIET MEAL PLANNER

Smart tip

To make this dish even tastier, try using flavoured cooked chicken available in the supermarket, such as tikka or lemon and herb.


138

Lunch

CALORIES

Halloumi, carrot&beantortillas SERVES 1. READY IN 10 MINS

✱ 25g reduced-fat halloumi cheese, finely sliced into 4 pieces ✱ Frylight cooking spray ✱ 2 x 9cm flour tortilla circles ✱ 1 small carrot (approx 30g), grated ✱ 1 spring onion, finely sliced

✱ 1tbsp mixed beans in spicy tomato sauce, warmed through ✱ A few mixed salad leaves, shredded ✱ 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, carrot and beans, fresh coriander leaves and the grilled halloumi slices. 500 CALORIE DIET MEAL PLANNER

29


150 CALORIES

CREAMY MUSHROOM ONPOTATO FARL SERVES 1. READY IN 15 MINS

✱ Frylight spray oil ✱ 75g button mushrooms, roughly chopped ✱ 1 spring onion, finely chopped ✱ 2tbsp quark

✱ 1tsp fresh chives, chopped ✱ 1 potato farl

METHOD 1 Spray a small frying pan with 5 squirts of Frylight and sauté the mushrooms and spring onion until they are softened.

2 Remove from the heat and stir in the quark and the chopped chives. 3 Heat the potato farl according to packet instructions, then place on a plate and top with the mushroom mixture.


Filletbeefcarpaccio SERVES 2. READY IN 5 MINS, PLUS FREEZING ✱ 150g extra-trimmed fillet steak ✱ 1tbsp shredded fresh basil leaves ✱ 2tsp capers, rinsed and drained ✱ 1/2tsp truffle oil or extra virgin olive oil ✱ 15g Parmesan shavings ✱ 50g lamb’s lettuce ✱ 2 lemon wedges, to serve

METHOD

the freezer for about 30 mins, until firm but not completely frozen. Remove and slice as thinly as possible, then arrange on 2 serving plates. 2 Scatter the shredded basil leaves and capers on top, then drizzle with the truffle or olive oil and season to taste. Scatter over the Parmesan and serve with the lamb’s lettuce and a small lemon wedge.

Lunch

141 CALORIES

1 Begin by wrapping the fillet steak in cling film and placing in

Mintedbroad bean&pea houmous with crudités SERVES 2. READY IN 10 MINS, PLUS COOLING

✱ 125g frozen baby broad beans ✱ 75g frozen peas ✱ 2 sprigs fresh mint ✱ 1/2 small clove garlic, finely crushed ✱ 1tsp tahini ✱ 1tbsp lemon juice

TO SERVE ✱ 1 large carrot, cut into batons ✱ 16 radishes ✱ 2 celery sticks, cut into batons

METHOD

146 CALORIES

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 both the water and the beans and peas 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 straight away with the crudités or chill until required.

500 CALORIE DIET MEAL PLANNER

31


139 CALORIES

Smoked troutpâté withdill

SERVES 1. READY IN 5 MINS

Smart tip

To make this dish even tastier, try using flavoured cooked chicken, such as tikka or lemon and herb, available in the supermarket.

✱ 75g smoked trout fillet ✱ 30g Philadelphia Lightest ✱ 1tsp lemon juice ✱ Salt and pepper ✱ 5-6 little gem lettuce leaves ✱ 1tsp chopped fresh dill

METHOD 1 Break the trout fillet into a bowl and add the cream cheese and lemon juice. Mash gently with a fork to create a rough-textured pâté. 2 Season to taste and spoon into little gem lettuce leaves. Garnish with the dill and serve.

Chilliprawn &Zero Noodle ramen SERVES 1. READY IN 15 MINS

✱ 1 sachet red miso paste ✱ 100g Zero Noodles ✱ 100g raw peeled king prawns ✱ 1tsp finely sliced red chilli ✱ 1⁄2tsp freshly grated ginger ✱ 1⁄2 small red pepper, thinly sliced ✱ A few fresh coriander leaves ✱ 1⁄2tsp sesame seeds, toasted

METHOD 1 Dissolve the red miso paste in a small saucepan with 250ml hot water. 2 Rinse the noodles well under warm water, add to the pan and simmer for 10 mins. Add the prawns with the red chilli, ginger and red pepper, and simmer for 1-2 mins, until the prawns are cooked. Ladle into a bowl and serve scattered with a few coriander leaves and the sesame seeds. 32

500 CALORIE DIET MEAL PLANNER

132 CALORIES


VEGGIE TACO SERVES 1. READY IN 10 MINS

✱ 1tsp lime juice ✱ 1tbsp fat-free creme fraiche ✱ 2tsp chopped fresh chives ✱ Salt and pepper ✱ 1 taco shell ✱ 1 small carrot (75g), grated ✱ 25g frozen sweetcorn, defrosted ✱ 1 tomato, diced

150 CALORIES

✱ 2 spring onions, thinly sliced ✱ Handful of shredded iceberg lettuce

METHOD 1 Mix the lime juice into the creme fraiche with the chives, then season with a pinch of salt and pepper and set aside. 2 Fill the taco with the prepared veggies and serve immediately, drizzled with the chive cream.

Lunch


LUNCHON THEGO

In a rush? These easy on-the-move lunch ideas are ideal‌

No-ricesushi

Put a sheet of sushi nori on to a piece of baking parchment, spread with 20g peanut butter and top with 2 shredded iceberg lettuce leaves, 3 chopped cherry tomatoes and 1â „8 cucumber cut into matchsticks.

34

500 CALORIE DIET MEAL PLANNER

Roll up tightly, using the paper to help, and then twist the ends of the paper. Chill for at least 30 mins or pop in the freezer for 15 mins. Cut into 6 and serve with a little soy sauce and 2tsp pickled ginger.

143 CALORIES


Lunch

149

Openham sandwich

CALORIES

1 slice Nimble-style wholemeal bread, topped with 30g light spread and 1 slice Parma ham, plus 50g sliced red pepper.

128 CALORIES

Smokedsalmon &pickled cucumber pot SERVES 1 READY IN 5 MINS

Put 50g cucumber, deseeded and cut into moons, into a jar with 2 sliced radishes, 1 finely chopped spring onion, 1⁄4 sliced red chilli, 1tbsp rice wine vinegar, 1tbsp freshly chopped dill and a pinch of fresh parsley. Season and stir, then top with 56g smoked salmon. Cover and chill until ready to eat.

Smart tip

You can, of course, use any old jam jar for these recipes, but you may find a widenecked Kilner jar will make it easier to get at your lunch.

119 CALORIES

Chickentikkapitta 60g chicken tikka slices stuffed in a mini pitta with 15g tzatziki and 4 slices (10g) of cucumber.

Superfood saladbox

144 CALORIES

Microwave 50g Tenderstem broccoli for 2 mins to soften. Add to lunchbox with 1 carrot, cut into ribbons, 1 little gem lettuce, 2 quartered radishes and 50g reducedfat houmous. Serve with lemon wedge.

500 CALORIE DIET MEAL PLANNER

35


Houmous& carrotsticks

60g mini pot of reduced-fat houmous with 80g carrot sticks.

Oatcakes &salsa

126 CALORIES

2 oatcakes with 50g fresh supermarket salsa and 2 sticks of celery.

Misosoup& crunchysalad

132

Make a salad of 1 small carrot, 1â „8 cucumber, 25g canned bamboo shoots and 1â „4 red pepper, all cut into matchsticks. Add 25g canned water chestnuts, drained and chopped, and dress with the juice of 1 lime and 2tsp light soy sauce. Serve with 1 made-up Itsu Miso soup sachet (44 cals).

CALORIES

No-carbsandwich Put 2 slices (60g) ham on to 2 small pieces of baking parchment. Spread with 60g extra-low-fat cream cheese. Sprinkle with 2 shredded iceberg lettuce leaves and a few basil leaves. Roll up the ham, using the paper to help, then twist the ends of the paper. Chill until needed.

130 CALORIES

36

500 CALORIE DIET MEAL PLANNER

94 CALORIES


Sweetchilli, crayfish, mango& rocket salad jar

Lunch

SERVES 1. READY IN 5 MINS Mix 50g spiralised courgette or a pack of zero-calorie noodles with 1tbsp sweet chilli sauce, 1tsp fish sauce and the juice of 1⁄2 lime. Put into a Kilner or large screw-top jar. Mix 100g cooked crayfish tails (or peeled prawns) with 50g prepared mango and the zest of 1⁄2 lime and pile on top of the noodles. Top with 45g rocket and a few coriander leaves, cover and chill until ready to eat.

Smart tip

If you don’t have a spiraliser, use a julienne peeler, or a sharp knife to cut thin strips.

125 CALORIES

500 CALORIE DIET MEAL PLANNER

37


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Dinner

End the day with a satisfying meal that won’t take hours to make…

0

CALORIES & UNDER


200 CALORIES

Vietnameseprawncurry READY IN 15 MINS. SERVES 2

✱ Light sunflower oil spray ✱ 1 onion, thinly sliced ✱ 2 lemongrass sticks, trimmed and chopped ✱ ½ green chilli and ½ red chilli, sliced ✱ 1-2tbsp medium curry powder 40

500 CALORIE DIET MEAL PLANNER

✱ 200ml semi-skimmed milk ✱ 2tbsp fish sauce ✱ 200g raw peeled prawns ✱ 150g pak choi, leaves separated

METHOD 1 Spray a little oil into a pan, add the onion, lemongrass sticks and half the chillies and

cook for 5 mins. Stir in the curry powder and cook for 1 min. Add a little water if it’s getting too dry. 2 Add the milk, fish sauce and prawns and simmer for 3-4 mins until the prawns are pink. Add pak choi and simmer for 1-2 mins. Scatter a few chilli slices on top to serve.


TERIYAKI TUNA WITH STIR-FRY VEG SERVES 1. READY IN 10 MINS, PLUS 1 HR MARINATING

✱ 1tbsp teriyaki marinade ✱ 125g fresh prime tuna steak ✱ Frylight Olive Oil spray ✱ 150g stir-fry veggies ✱ ½tsp sesame seeds ✱ 1tsp soy sauce, to serve (optional, 3 cals)

METHOD

1 Massage the teriyaki marinade over the tuna and set aside to marinate for about 1 hour. Arrange on a foil-lined grill rack and grill the tuna for 2-3 mins each side until cooked to your liking. 2 Meanwhile, spray the wok with 5 squirts of oil and quickly stir-fry the vegetables

Dinner

over a medium-high heat for 2-3 mins until just tender but not soggy. 3 Pile the vegetables on to a warmed plate alongside the teriyaki tuna, then scatter the sesame seeds over the top and serve drizzled with a little soy sauce if desired (if you leave out the soy, you can take off 3 cals). Top with a few sprigs of coriander.

242 CALORIES


STEAK WITH ROCKET, PARMESAN & TOMATO SALAD

SERVES 2. READY IN 15 MINS

METHOD

✱ Frylight Olive Oil spray ✱ 1 garlic clove, crushed ✱ 200g cherry tomatoes ✱ Pinch of sugar ✱ 1tbsp chopped fresh basil leaves ✱ Salt and pepper ✱ 2 x 100g rump steaks, fat trimmed off ✱ ¼tsp steak seasoning ✱ 100g wild rocket ✱ 1tbsp Parmesan shavings ✱ 1tbsp balsamic vinegar

1 Heat a non-stick frying pan, spray with Frylight, add the garlic, tomatoes, sugar, half the basil and a pinch of salt and pepper, and fry for 5 mins. 2 Heat a griddle pan, spray the steak with Frylight and rub in the seasoning. Fry for 2-4 mins each side for a medium-rare steak. If you prefer yours well done, cook for a few extra mins each side. Rest for 5 mins. 3 Serve with the rocket, garlic tomatoes and Parmesan shavings. Drizzle over the balsamic vinegar and pan juices.

219 CALORIES


Dinner

235 CALORIES

Stir-frysesameprawns with veg noodles SERVES 1. READY IN 15 MINS

✱ ½tsp sesame seeds

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

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 aside. In the same pan, stir-fry the carrot and broccoli ‘noodles’ with the ginger for 2-3 mins until beginning to soften. Add the courgette noodles and stir-fry for a further 2-3 mins. 3 Return the prawns to the pan to reheat. Drizzle over the soy sauce, toss to coat then serve sprinkled with sesame seeds. 500 CALORIE DIET MEAL PLANNER

43


Smart tip

We found the Dina Paninette wraps gave an authentic pizza-base flavour. But if you can’t find them, use any plain tortilla wrap instead.

238 CALORIES

Slimlinemargherita pizza SERVES 2. READY IN 15 MINS

✱ 2 Dina Paninette wraps (Asda) ✱ 227g can tomatoes, drained ✱ 1 garlic clove, crushed ✱ 25g light mozzarella, chopped ✱ 25g baby spinach leaves 44

500 CALORIE DIET MEAL PLANNER

✱ 6 black olives ✱ 15g Sunblush tomatoes, chopped ✱ Frylight Extra Virgin Olive Oil

METHOD 1 Heat oven to 220°C, Gas 7. Put the wraps on to a baking tray. Spread over the

tomatoes and scatter with the crushed garlic and mozzarella. 2 Arrange the spinach, olives and tomatoes over both bases and squirt several times with Frylight Extra Virgin Olive Oil. 3 Bake for 10 mins until piping hot.


PRAWN,POPPY& SESAMESEED SALAD

SERVES 4. READY IN 15 MINS

✱ 1tbsp sesame seeds

✱ 400g cooked prawns (fresh or frozen and defrosted) ✱ 1 cucumber, deseeded and sliced ✱ 6 spring onions, sliced ✱ 200g soya beans, defrosted ✱ 1tbsp poppy seeds

FOR THE DRESSING

243 CALORIES

✱ 2tbsp reduced-salt soy sauce ✱ 2tbsp runny honey ✱ 1 red chilli, deseeded and finely chopped ✱ 1tbsp fresh ginger, grated

Dinner

✱ 1 clove garlic, crushed ✱ 2 limes, juiced, and extra for wedges

METHOD 1 Toss all the salad ingredients together in a large bowl. 2 Mix all the dressing ingredients, stir into the salad and serve with lime wedges.


SPIRALIZEDBEETROOT WITH HALLOUMI

SERVES 1. READY IN 10 MINS ✱ 1 raw beetroot (150g), peeled ✱ 50g watercress leaves ✱ 30g slice of Weight Watchers Cypriot Style Grill Cheese ✱ 10g walnuts, chopped ✱ 1tsp chopped fresh chives ✱ 1tsp walnut oil ✱ 1tsp balsamic vinegar

METHOD 1 Spiralize the beetroot into noodles and arrange on a plate with the watercress.

214 CALORIES

2 Heat a ridged griddle pan and grill the cheese over a medium-high heat for 1 min each side, or until lightly charred. Remove and roughly chop before adding to the beetroot and watercress salad. Scatter the walnuts and chives on top, then drizzle with walnut oil and balsamic vinegar to serve.


Dinner

248 CALORIES

Tofustir-fry SERVES 4. READY IN 15 MINS

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

✱ 300g straight-to-wok rice noodles ✱ 3 spring onions, sliced ✱ 1tsp sesame seeds

METHOD 1 Cut the tofu into strips, drain on kitchen paper, then toss with the five-spice. Heat 1tsp 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 noodles and heat through, adding a splash of water to make it more saucy. Serve the noodles with the tofu and sprinkle over the spring onion and sesame seeds. Serve with a dash of extra soy, if you like. 500 CALORIE DIET MEAL PLANNER

47


240 CALORIES

Coronationchicken wrap SERVES 1. READY IN 5 MINS

✱ 1½tbsp 0% fat yogurt ✱ ½tsp curry powder ✱ Squeeze of lemon juice ✱ Pinch of finely chopped coriander leaves ✱ 75g cooked chicken breast 48

500 CALORIE DIET MEAL PLANNER

✱ 1tsp raisins ✱ Handful romaine lettuce ✱ 1 wholemeal chapatti (60g) ✱ Pinch of chopped fresh chilli

METHOD 1 Mix the yogurt and curry powder, then

add the lemon juice and coriander. Season. 2 Shred the chicken breast and mix with the raisins and the yogurt mixture. 3 Add a handful of lettuce to the middle of the chapatti, spread over the chicken mixture and top with a pinch of fresh chilli.


TOMATO &TURKEY MEATBALLS SERVES 4. READY IN 15 MINS

METHOD

✱ 400g can butter beans, drained ✱ 1 Knorr Chicken Stock Pot ✱ 400g can tomatoes ✱ 1 onion, chopped ✱ 100ml red wine ✱ 200g mushrooms, sliced ✱ 1tsp caster sugar ✱ 150ml vegetable stock ✱ 250g turkey meatballs ✱ 6 sprays Frylight ✱ Basil leaves, to finish

1 Simmer the butter beans in the chicken stock and 300ml water for 10 mins. Drain completely and crush lightly. 2 Meanwhile, cook the tomatoes in a pan with the onion for 5 mins. Add the wine, mushrooms, sugar and vegetable stock, bring to the boil and simmer for 15 mins. 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 butter beans, garnished with basil.

Dinner

240 CALORIES


LEMON CHICKEN &RICE STIR-FRY

SERVES 4. READY IN 15 MINS

✱ Frylight spray oil ✱ 200g chicken, cut into small strips ✱ 1tbsp sunflower oil ✱ 50g frozen peas ✱ 50g broccoli ✱ 50g sweetcorn or baby corn, chopped ✱ 200g cooked rice pouch ✱ 1 spring onion, shredded ✱ 1tbsp sesame seeds

FOR THE MARINADE ✱ 2tbsp tomato pasta sauce, passata (-16 cals), or tomato purée (+9 cals) ✱ 2tbsp reduced-salt soy sauce ✱ 1tsp each ginger paste and garlic paste ✱ Juice ½ lemon (add the zest if you like)

METHOD 1 Put all the marinade ingredients in a non-metallic bowl and add the chicken. Marinate until ready to cook. 2 Spray a wok or deep frying pan with Frylight and fry the chicken, reserving the marinade. Stir-fry for 3-4 mins, then add the veg and stir-fry for a further 2-3 mins. 3 Add the rice and marinade, along with 2-3tbsp water and stir-fry until piping hot. Toss the spring onion through the rice and serve sprinkled with the sesame seeds.

204 CALORIES


Dinner

233 CALORIES

Spinach& cheesesouffléomelette SERVES 1. READY IN 15 MINS

✱ 100g baby spinach leaves, rinsed ✱ 2 medium eggs, separated ✱ 1 spray of Frylight one-cal cooking spray ✱ 15g low-fat Cheddar, grated ✱ 1tsp sweet chilli jam, to serve

METHOD 1 Microwave the spinach on high for

2 mins, to wilt. Transfer to a sieve and press to squeeze out any excess liquid. 2 Whisk the egg whites until the mixture forms soft peaks. 3 Preheat the grill to high. Beat the egg yolks with 3tbsp cold water and season with salt and ground black pepper. Gently fold the egg whites into the yolk mixture. 4 Heat a small non-stick frying pan and

spray with Frylight. Tip in the soufflé omelette mixture and cook for 3 mins, until the base is firm. 5 Sprinkle with the grated Cheddar cheese and wilted spinach leaves. 6 Put the pan under the preheated grill for 3 mins until the top of the omelette is firm. 7 Serve immediately with the sweet chilli jam on the side. 500 CALORIE DIET MEAL PLANNER

51


243 CALORIES

Smart tip

If you can’t find baby kale, roughly chop leaves of regular kale, dip in boiling water for 30-60 seconds, then rinse under cold water and drain.

Kale Caesar salad SERVES 2. READY IN 15 MINS

✱ 2tbsp buttermilk ✱ 1tsp Dijon mustard ✱ 1tsp cider vinegar ✱ 1 slice yeast-free chia and flaxseed rye bread (such as Biona) ✱ Frylight Extra Virgin Olive Oil 52

500 CALORIE DIET MEAL PLANNER

✱ 1 garlic clove, crushed ✱ 60g baby kale ✱ 8 anchovy fillets ✱ 2tbsp Parmesan cheese shavings

METHOD 1 Mix the buttermilk, Dijon mustard and cider vinegar. Cut the bread into cubes.

2 Squirt a non-stick pan with the olive oil spray, add the garlic and the bread cubes and fry for a few mins. 3 Arrange the baby kale on to 2 plates, top each with 4 anchovies, the croutons and Parmesan cheese shavings. Season and drizzle over the dressing.


HEALTHY FULLENGLISH

SERVES 4. READY IN 15 MINS ✱ 4 slices Nimble bread ✱ 80g diced smoked pancetta ✱ 8 portobello mushrooms ✱ 2 tomatoes, halved ✱ Frylight Olive Oil spray ✱ 1tsp balsamic vinegar ✱ Splash of malt vinegar ✱ 4 eggs ✱ 1tbsp chopped chives

METHOD 1 Heat oven to 200°C, Gas 6. Using a pastry cutter, stamp out 2 small rounds fom each slice of bread. Discard the trimmings. Line 2 baking trays with non-stick paper. Put the bread rounds on to one with the pancetta.

Dinner

2 Arrange mushrooms and tomatoes on the other baking tray and squirt with Frylight. Drizzle balsamic vinegar over the tomatoes. 3 Put both trays in the oven for 8 mins, remove the tomatoes and cook for 2 more mins, until the bread is golden, pancetta is crispy and the mushrooms are tender. 4 Meanwhile, bring a pan of water up to a simmer. Add the malt vinegar and swirl with a spoon. Break the eggs into individual cups, tip each egg into the centre of the swirl and poach for 3 mins, until the white is just set. 5 Divide the bread between 4 plates and top each with mushrooms, tomato, pancetta and a poached egg. Season to taste and top with the chives.

235 CALORIES


GREEK-STYLE LAMBSKEWERS

SERVES 2. READY IN 15 MINS ✱ 200g lean lamb loin fillet ✱ 1 clove garlic, crushed ✱ 1tsp dried oregano ✱ 1tsp lemon zest ✱ 1tsp olive oil ✱ Salt and pepper ✱ 150g trimmed green beans ✱ 1 small shallot, finely chopped

219 CALORIES

✱ 3 small ripe tomatoes, diced ✱ 1tsp red wine vinegar

METHOD 1 Slice the lamb into thin strips and toss in a bowl with the garlic, half the oregano, the lemon zest, olive oil and a pinch of salt and pepper. Thread on to skewers, folding the lamb over on itself several times. Arrange the skewers on a foil-lined grill rack and

slide under a hot grill for 3-4 mins, turning occasionally, until cooked and lightly charred. 2 Meanwhile, cook the green beans in a pan of lightly salted boiling water for 2-3 mins, until just tender. Drain and toss with the shallot and tomatoes, red wine vinegar, remaining oregano and a good pinch of salt and pepper. Arrange on plates and serve topped with the lamb skewers.


Dinner

250 CALORIES

Quickkale &chickenmiso SERVES 2. READY IN 10 MINS

✱ 2 x 15g miso paste sachets ✱ Finely grated zest and juice of 1/2 lemon ✱ 1 onion, chopped ✱ 1 small chicken breast, skinned and sliced (125g)

✱ 1 garlic clove, peeled and crushed ✱ 2 celery sticks, chopped ✱ 60g orzo pasta ✱ 90g curly kale

METHOD 1 Pour 600ml boiling water into a pan

and whisk in the miso paste. 2 Add the lemon zest and juice, onion, sliced chicken, garlic, celery and orzo pasta. Simmer for 10 minutes. 3 Stir in the curly kale and cook for 3 minutes, then serve. 500 CALORIE DIET MEAL PLANNER

55


250 CALORIES

Jerksalmon SERVES 2. READY IN 15 MINS

✱ 1tbsp fresh mint

✱ 1tsp jerk seasoning ✱ Juice of 1 lime ✱ 2 small skinned fillets salmon (90g each) ✱ Few sprays Frylight oil ✱ 90g butternut squash noodles ✱ 90g courgette noodles ✱ 2tbsp quark ✱ 1tsp sweet chilli sauce

METHOD

56

500 CALORIE DIET MEAL PLANNER

1 Heat the grill to medium-high. Mix the jerk seasoning with juice of ½ lime. Rub all over the salmon fillets and lay out on a grill pan. Spray with Frylight. Grill the salmon until nicely browned and cooked right the way through, around 5-6 mins. 2 Put the butternut noodles into a

microwaveable dish with a splash of water. Cover with cling film and microwave on high for 2 mins, remove and stir in the courgette noodles. Season with salt, pepper and a squeeze of the remaining lime. Mix the quark with the sweet chilli, remaining lime juice, mint and plenty of seasoning. 3 Serve the salmon on the vegetables with the quark on the side.


THAI BEEF SALAD

SERVES 4. READY IN 15 MINS

✱ Finely grated zest and juice of 2 limes, plus extra lime halves, to serve ✱ 1tbsp reduced-salt soy sauce ✱ 2 x 200g sirloin or rump steaks, trimmed of fat ✱ 2tbsp sweet chilli sauce ✱ 2cm piece root ginger, peeled and grated ✱ 1tsp light muscovado sugar ✱ 1 head pak choi, leaves separated and large stems sliced

✱ Handful of fresh mint leaves ✱ Handful of bean sprouts ✱ 6 baby plum tomatoes, halved ✱ ½ red chilli, sliced

METHOD 1 Mix together the zest and juice of 1 lime with the soy sauce. Season with freshly ground black pepper. Add the steaks and turn to coat. Set aside. 2 For the dressing, mix together the remaining lime zest and juice,

Dinner

sweet chilli sauce, ginger and sugar. 3 Heat a griddle pan or large frying pan until hot. Add the steaks and cook for 2 mins on each side for rare, or a little longer for medium. Remove from the pan and set aside. 4 Toss together the pak choi, mint leaves, bean sprouts, tomato halves and red chilli. Slice the steaks, add to the salad and drizzle over the dressing. Serve with the extra lime halves.

170 CALORIES


PUY LENTIL SALAD SERVES 1. READY IN 5 MINS

✱ 100g ready-to-eat puy lentils, such as Merchant Gourmet ✱ 100g cherry tomatoes, halved ✱ 50g rocket leaves ✱ 3 mini mozzarella cherries or balls, halved ✱ 5 caper berries ✱ Handful of fresh basil leaves, torn ✱ 2tsp balsamic glaze, such as Jamie Oliver

METHOD 1 Gently toss together the lentils, tomatoes and rocket and pile into a serving bowl. 2 Scatter over the mozzarella, caper berries and basil leaves, and drizzle with the balsamic glaze to serve.

242 CALORIES


Dinner

250 CALORIES

Easybeef &pakchoi currystir-fry SERVES 4. READY IN 15 MINS

✱ 4 spring onions, sliced

✱ 2tsp sunflower oil ✱ 1tbsp red or yellow Thai curry paste ✱ 300g extra-lean minced beef ✱ 2tbsp Thai fish sauce ✱ 1tsp calorie-free sweetener ✱ 75g basmati rice ✱ 4 pak choi, quartered lengthways

METHOD 1 Heat the sunflower oil in a large wok or pan and fry the Thai curry paste for 1 minute. Add the minced beef and then stir-fry for 3 minutes, stirring gently to break up the beef. 2 Add 100ml water, the fish sauce and

sweetener, and simmer for 5 minutes. 3 Meanwhile, cook the rice in 400ml salted water, bring to the boil, cover, and simmer until the rice is tender and the liquid is completely absorbed. 4 Add the pak choi and spring onions to the mince and cook for 1 minute until just wilted. Serve with the rice. 500 CALORIE DIET MEAL PLANNER

59


250 CALORIES

Chicken & clementine salad SERVES 4. READY IN 15 MINS ✱ 3 clementines ✱ 3tbsp extra virgin olive oil ✱ 1/2tbsp lemon juice ✱ 300g cooked chicken breast ✱ 2 heads of chicory ✱ Handful watercress 60

500 CALORIE DIET MEAL PLANNER

✱ 2tbsp pomegranate seeds ✱ 3 spring onions, chopped

METHOD 1 Use a sharp knife to pare the skin from the clementines and slice the flesh into thin rounds. Squeeze any remaining juice from the clementine skins into a bowl and stir in

the olive oil, lemon juice and a little seasoning to create a dressing. 2 Arrange the clementine slices, chicken, the trimmed leaves from the chicory and the watercress on 4 serving plates. Scatter with the pomegranate seeds and chopped spring onions, then spoon the dressing over.


CAJUN PORK WITH CRUNCHY COLESLAW SERVES 2. READY IN 15 MINS

METHOD

✱ 200g trimmed pork fillet ✱ 1tsp Cajun spice blend ✱ 200g red cabbage, shredded ✱ 1 large carrot, peeled and coarsely grated ✱ 2 spring onions, sliced ✱ 100g fat-free natural yogurt ✱ 1tbsp cider vinegar ✱ 1tsp wholegrain mustard ✱ 2tsp natural sweetener, such as xylitol ✱ Frylight Olive Oil spray

1 Cut the pork fillet into 8 medallions, then season with the Cajun spice blend. 2 Combine all the remaining ingredients, except the oil spray, to make the coleslaw. Set aside. 3 Heat 10 sprays of oil in a non-stick frying pan and cook the pork over a medium heat for 3-4 mins each side until lightly coloured and cooked through. Remove from the heat and serve with the coleslaw.

231 CALORIES

Dinner


SPEEDY RED THAI VEG CURRY

SERVES 4. READY IN 10 MINS

✱ 1tbsp vegetable oil ✱ 1 onion, chopped ✱ 2 garlic cloves, chopped ✱ 2tbsp Thai red curry paste ✱ 1 red pepper, deseeded and sliced ✱ 500ml vegetable stock ✱ 2tbsp Thai fish sauce

196 CALORIES

✱ 1tsp sugar ✱ 200g can bamboo shoots, drained ✱ 200g beansprouts ✱ 200g can water chestnuts, drained and finely sliced ✱ 100g baby spinach leaves ✱ 2tbsp coriander leaves

METHOD 1 Heat the oil in a large pan, add the onion and fry for a few mins, to soften. 2 Add the garlic, curry paste, pepper, stock, fish sauce and sugar and cook for 2 mins. 3 Tip in the bamboo shoots, beansprouts, water chestnuts and spinach. Heat for 4 mins to warm. Serve with coriander leaves.


Dinner

246 CALORIES

Grapefruit, beetroot & avocado salad SERVES 2. READY IN 10 MINS

FOR THE DRESSING

✱ 1 pink grapefruit ✱ 75g avocado, sliced ✱ 2 baby beetroot, cooked, in wedges ✱ 20g cashew nuts, toasted ✱ Handful mint leaves, shredded ✱ 2 handfuls pea shoots or salad leaves

✱ 1tsp balsamic vinegar ✱ 1tbsp olive oil

METHOD 1 Peel, then segment the grapefruit over a bowl to collect the juice, and slice away the skin from each of the segments, too.

2 Arrange grapefruit segments on a large plate, then add the avocado and beetroot. 3 Whisk the balsamic vinegar and olive oil with seasoning and mix in the grapefruit juice. Drizzle this dressing over the salad. 4 Top with the nuts, mint leaves and pea shoots or salad leaves. 500 CALORIE DIET MEAL PLANNER

63


247 CALORIES

Sweet & sour pork SERVES 4. READY IN 15 MINS

✱ 227g can pineapple in natural juice, drained and juice reserved ✱ 1tbsp tomato ketchup ✱ 2tbsp reduced-salt soy sauce ✱ 1tbsp rice wine vinegar ✱ 1tsp sesame oil ✱ 2tbsp vegetable oil 64

500 CALORIE DIET MEAL PLANNER

✱ 1 onion, chopped ✱ 2 red peppers, deseeded and sliced ✱ 1 garlic clove, crushed ✱ 2cm piece fresh ginger, coarsely grated ✱ 425g pork tenderloin, cut into strips

METHOD 1 Mix together the pineapple juice, ketchup, soy sauce, vinegar and sesame oil in a bowl.

Set aside. Heat the vegetable oil in a wok or large frying pan. Add the onion and peppers and stir-fry over a high heat for 2 mins. Add the garlic and ginger and cook for 30 secs. 2 Add the pork and stir-fry for 3 mins. Pour in the pineapple juice mixture and the pineapple and simmer, stirring occasionally, for 5 mins.


HEALTHY5-SPICE DUCK SPRING ROLLS SERVES 2. READY IN 20 MINS

✱ 1/2tsp vegetable oil ✱ 180g skinless duck steaks ✱ 1/2tsp Chinese 5-spice ✱ 8 leaves of round lettuce ✱ 100g beansprouts ✱ 4 spring onions, trimmed ✱ 1/2 small cucumber, deseeded and cut into thin sticks

✱ 15g mint leaves ✱ 60g plum sauce for dipping

METHOD 1 Massage the vegetable oil over the duck steaks, followed by the Chinese 5-spice. Heat a small non-stick frying pan and cook the steaks over a medium-hot heat for 4-5 mins each side, depending on the level of pinkness desired. Remove the duck steaks

Dinner

from the pan, wrap in foil and set aside to rest for 2-3 mins. 2 Transfer the duck to a chopping board and slice very thinly. Arrange the slices on the lettuce leaves with the remaining ingredients. Roll gently to enclose the filling and serve immediately, accompanied by the plum sauce for dipping.

240 CALORIES


STRAIGHTTO YOURPLATE!

Long day? Whip up one of these super-speedy evening meal ideas

Bangers&butter beanmash

Bake 2 low-fat sausages as per pack instructions. Meanwhile, cook 20g sliced red onions in 1tbsp water for 5 mins. Add 1tsp balsamic vinegar and cook for 5 more mins. Warm 50ml skimmed milk in a pan with 1 crushed garlic clove. Add salt and 130g drained

canned butter beans, then mash using a stick blender. Whisk 100ml boiling water and 1â „8 Knorr Gravy Pot in a pan over heat until smooth. Serve the butter bean mash sprinkled with 2tsp chives and topped with the sausages, onions and gravy.

246 CALORIES

66

500 CALORIE DIET MEAL PLANNER


Cheesypeppers withprawns

Dinner

241 CALORIES

1⁄ 2

pack Sainsbury’s Ready To Bake Cheese Stuffed Peppers with 100g jumbo prawns.

220 CALORIES

Lentils& goat’s cheese 1⁄ 2

x 250g microwave pouch Merchant Gourmet Ready To Eat Tomato And Basil Puy Lentils topped with 50g mild soft goat’s cheese.

215 CALORIES

Soychicken &broccoli

Score a 150g chicken breast and pour 1tbsp soy sauce over. Add 1 crushed garlic clove and 2 squirts Frylight Olive Oil. Cook on a hot griddle for a few mins, turning once, until juices run clear. Sprinkle with 1tsp sesame seeds and serve with 80g cooked Tenderstem broccoli.

500 CALORIE DIET MEAL PLANNER

67


Salsasweet potato Pierce the skin of a 200g sweet potato and microwave on high for 10 mins. Squirt with Frylight Olive Oil, add salt and bake for 5 mins at 220°C, Gas 7. Cut a cross in the top and spoon in 25g Light Philadelphia. Top with 50g salsa and season. Serve with 15g rocket.

240 CALORIES

Sausage &beans

2 Quorn sausages, grilled, with a 150g can baked beans.

Tuna &peppers Cook 1⁄2 x 300g pack mixedpepper stir-fry in 1tsp oil. Mix through 100g drained canned tuna (in water) and season with soy sauce.

68

245 240

500 CALORIE DIET MEAL PLANNER

CALORIES

CALORIES


Dinner

Limecodwithgarlickale Season a chunky cod ďŹ llet (175g). Sprinkle with the juice and zest of 1â „2 lime, then squirt with Frylight Olive Oil. Fry in a non-stick pan for 10 mins, gently turning once. Meanwhile, in another

non-stick pan, stir-fry 1 crushed garlic clove and 80g curly kale. After a few mins, add 3tbsp water and cook for 5 mins more until the kale is just tender. Serve the cod on a bed of kale.

193 CALORIES

500 CALORIE DIET MEAL PLANNER

69


TELLUS WHAT YOU THINK

AND YOU COULD WIN ONE OF FIVE £20 JOHN LEWIS VOUCHERS!

A PHOTO: JUMPFOTO

s a fan of our 5:2 diet series, we know health is a priority for you and your family, which is why we want to find out more. Whether it’s 5:2 tricks, diet club memberships or ways to deal with food allergies, we’d like to know what you want more of.

Got 5 minutes? Simply fill out this short survey and you could be in with a chance of winning one of five pairs of £20 John Lewis vouchers!

THISSURVEY.COM/DIET


Juices

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

234 CALORIES & UNDER


196

Super-veg blend BLEND

CALORIES

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

Smart fact

Kale is much championed as a superfood, but did you know celery has anti-inflammatory benefits and aids digestion?

Tropical zing BLEND

✱ 1/2 papaya, approx 75g ✱ 1/2 frozen banana ✱ 2.5cm x 2.5cm cube ginger ✱ Juice of 1 lime ✱ 200ml coconut water ✱ 2tsp chia seeds ✱ 1 scoop ice, approx 50g

Fibre boost BLEND ✱ 1/2 medium avocado ✱ Juice of 1/2 lemon ✱ 2.5cm x 2.5cm cube ginger ✱ 200ml apple juice ✱ Scoop of ice, approx 50g

Smart fact

145 CALORIES

72

500 CALORIE DIET MEAL PLANNER

Packed with nutrients and omega-3 fatty acids, important for heart health, avocado also has a high fibre content, which helps to maintain a healthy weight.

224 CALORIES


PINK PANTHER

Juices

BLEND

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

Smart fact

Make sure you use silken tofu in this smoothie, as the regular variety won’t blend as well.

155 CALORIES

500 CALORIE DIET MEAL PLANNER

73


SUMMER GREENS BLEND

✱ 30g fennel ✱ 5 mint leaves ✱ 50g romaine lettuce ✱ 1 frozen banana ✱ 2tsp chia seeds ✱ 2.5cm x 2.5cm cube ginger ✱ 200ml coconut water

183 CALORIES

74

500 CALORIE DIET MEAL PLANNER


Juices

Blueberry sunset

BLEND

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

Smart fact

This is slightly higher in protein than the Blueberry Sunrise (overleaf), to help you maintain a good bloodsugar balance overnight, ensuring you don’t wake due to low blood sugar.

234 CALORIES

Tropical treat

Cacao delight

BLEND

BLEND

✱ 1/2 papaya ✱ 80g pineapple ✱ 1tsp vanilla extract ✱ 2tbsp Total 0% Greek yogurt ✱ 2tsp flaxseeds ✱ 200ml unsweetened almond milk ✱ 1 scoop of ice, approx 50g

✱ 1 frozen banana ✱ 2tsp cacao ✱ 1tsp vanilla extract ✱ Sprinkle of cinnamon ✱ 40g tofu ✱ 200ml unsweetened almond milk ✱ Scoop of ice, approx 50g

184

214

CALORIES

CALORIES

500 CALORIE DIET MEAL PLANNER

75


Ultimategreen tea smoothie BLEND

✱ 1/2tsp matcha green tea powder ✱ 1 large frozen banana ✱ 40g tofu ✱ 1tsp vanilla extract ✱ Sprinkle of cinnamon ✱ 200ml unsweetened almond milk ✱ Scoop of ice, approx 50g

Smart fact

Matcha powder is made from whole leaves of green tea ground up, and has been found to contain many more antioxidants than standard green tea.

205 CALORIES

Super-maca fruit boost BLEND

✱ 1/2 frozen banana ✱ 3 medium strawberries ✱ 1tsp maca powder ✱ 2tbsp Total 0% Greek yogurt ✱ 1tsp vanilla extract ✱ 200ml unsweetened almond milk ✱ Scoop of ice, approx 50g

186 CALORIES

76

500 CALORIE DIET MEAL PLANNER

Clean greens BLEND ✱ 1 whole kiwi, skinned ✱ Juice of 1 lemon ✱ 2.5cm x 2.5cm cube ginger ✱ 1 handful spinach ✱ 100g cucumber ✱ 1 stick celery, approx 40g ✱ 1/2 frozen banana ✱ 2tsp chia seeds ✱ 100ml coconut water

Smart fact

Did you know that just one kiwi fruit will provide you with more than 100% of your recommended daily intake of vitamin C?

156 CALORIES


BLUEBERRY SUNRISE

Juices

BLEND

✱ 25g beetroot ✱ 50g blueberries ✱ 2.5cm x 2.5cm cube ginger ✱ 1tsp acai ✱ 2tsp flaxseeds ✱ 1/2 frozen banana ✱ 200ml coconut water ✱ Scoop of ice, approx 50g

Smart fact

Start the day with this power-packed smoothie. The beetroot helps to lower blood pressure and the zingy ginger will stimulate the circulation and give you a boost of energy.

158 CALORIES

500 CALORIE DIET MEAL PLANNER

77


NEW ISSUE

OUT NOW

Feel fabulous every day!


Dessert

Got a sweet tooth that craves indulgence? These low-cal treats are the answer

CALORIES & UNDER


130 CALORIES

Cheat’s triflepot SERVES 2. READY IN 5 MINS

✱ 25g light whipped dairy cream

✱ 2 sponge fingers ✱ 4tbsp no-added-sugar cranberry juice ✱ 20 raspberries ✱ 100g low-fat custard ✱ 175g pot of low-calorie jelly, such as Hartley’s

METHOD

80

500 CALORIE DIET MEAL PLANNER

1 Break up the sponge fingers and arrange in the base of 2 attractive glass serving dishes. Pour over the cranberry juice and set aside for 2-3 mins to absorb. 2 Scatter over the raspberries.

3 Spoon the custard over the fruit, then break up the jelly and divide between the dishes. Top each with a small squirt of whipped cream and chill until needed.


150 CALORIES

LOW-CAL S’MORES POT

SERVES 1. READY IN 5 MINS

✱ 115g very-low-fat fromage frais ✱ 11g sachet Cadbury Highlights milk chocolate drink ✱ 1⁄2tsp vanilla extract ✱ 10g mini marshmallows ✱ 1⁄2tsp cocoa nibs

METHOD 1 Mix the fromage frais with the Highlights powder and vanilla. Serve in a small bowl, coffee cup or cocktail glass, topped with the marshmallows and cocoa nibs.

Dessert


PEACH FILO TARTS SERVES 2. READY IN 15 MINS

✱ 1 sheet Jus-Rol filo pastry ✱ A few squirts spray oil ✱ 1 ripe peach, halved and stoned ✱ Zest and juice of 1⁄2 orange (2tbsp juice) ✱ 1tsp orange flower water ✱ 2tsp pistachios, finely chopped

METHOD 1 Heat the oven to 220°C, Gas 7. Cut the sheet of filo in half, then each half into 8 equal-sized rectangles. Spray each piece with spray oil and stack in 2 piles of 8 rectangles on a lined baking sheet. Bake

for 8-10 mins until crispy and separated. 2 Meanwhile, put the peach halves into an ovenproof dish. Sprinkle with the orange zest and juice and the orange flower water. Cook in the oven for 10-15 mins, until tender, then slice with a sharp knife. 3 Layer up the sheets of filo pastry on two serving plates, sprinkling each sheet with chopped pistachios, (reserve some to garnish). Divide the peach slices between the tart bases, drizzle with any cooking juices and scatter with the remaining pistachios.

120 CALORIES


150

Dessert

CALORIES

Smart tip

For an easy, tasty alternative, crush 75g strawberries together with 2tsp icing sugar, fold into 100g fat-free fromage frais with the crushed meringues and serve (133 cals).

LemonyEtonmess with raspberries SERVES 1. READY IN 5 MINS

METHOD

✱ 2 mini meringue nests ✱ 50g frozen raspberries, crushed ✱ 100g fat-free natural yogurt ✱ 1tbsp lemon curd

1 Lightly crush the meringues and raspberries. Mix with the yogurt, reserving a few raspberries. Gently fold in the lemon curd, then spoon into a serving dish and serve immediately, garnished with the reserved raspberries. 500 CALORIE DIET MEAL PLANNER

83


135 CALORIES

Berrycoconutfro-yo SERVES 10. READY IN 10 MINS, PLUS FREEZING

✱ 160g can coconut cream ✱ 375ml CoYo Coconut Milk Yogurt ✱ 3tbsp runny honey ✱ 300g frozen mixed berries 84

500 CALORIE DIET MEAL PLANNER

METHOD

1 Whisk the coconut cream, yogurt and honey together until smooth. 2 Stir in the frozen berries and crush slightly. Transfer to a freezerproof container and freeze for several hours

until firm, preferably overnight. 4 Allow to soften at room temperature for 30 minutes before serving.


APEROL SPRITZ GRANITA SERVES 6. READY IN 5 MINS, PLUS FREEZING

✱ Juice of 4 pink grapefruit ✱ 75ml Aperol ✱ 75ml rosé Prosecco ✱ 80g pack pomegranate seeds, to serve ✱ 200g pack raspberries, to serve

METHOD 1 Sieve the grapefruit juice into a freezerproof bowl or lidded Tupperware box. Stir in the Aperol and Prosecco, cover and freeze for an hour or so. 2 Remove from freezer and, using a fork, break up any ice crystals. Repeat this process a few more times until it has the consistency of crushed ice. 3 Serve the granita in ice-cream or cocktail glasses with the fruits.

105 CALORIES

Dessert


FAST-DAY

Snacks

FRESHANDHEALTHY 7carrotstickswith low-fat ranch dressing

49

CALORIES

37

CALORIES

1 slice of pineapple (100g) 20 blackberries

20

1medium-sized corn on the cob

CALORIES

100 CALORIES

74

CALORIES

1 medium Gala apple 1 small banana (100g)

20 cherries (175g)

90

CALORIES

PHOTOS: ISTOCKPHOTO.COM, URBANLIP.COM

49

CALORIES

86

500 CALORIE DIET MEAL PLANNER

90

CALORIES

16 cherry tomatoes


LOW-CAL CRUNCH

Snacks

66

CALORIES

59

28

CALORIES

CALORIES

Asda Custard Cream

Fox’s Party Ring

Tesco Bourbon Cream

77

CALORIES

47

39

CALORIES

CALORIES

Jam sandwich cream

8 Chewits

Crawford’s Pink Wafer

McVitie’s Ginger Nut

SWEET AND LOW

92

6 Liquorice Allsorts

CALORIES

95

CALORIES

33 Skittles

100 CALORIES

94

97

CALORIES

CALORIES

5Maynards Bassetts Wine Gums

7Rowntree’s Fruit Pastilles

75

3 M&S Percy Pigs

CALORIES 500 CALORIE DIET MEAL PLANNER

87


YOUR EASIEST

500CALORIE !

day ever

Struggling to find time to cook? We’ve got together with leading diet delivery company Jane Plan to offer you a great deal on the 5:2 Diet box… WHAT IS THE 5:2 JANE PLAN BOX? Eight days of tasty, calorie-controlled food delivered direct to your door every month. Each day totals 500 calories. All you have to do is eat your 5:2 Jane Plan for two days each week and follow the menu suggestions for the remaining five days. Jane Plan’s philosophy is that there are few things more important than the food you eat, so they want you to enjoy your 500-calorie days on your 5:2 Jane Plan. When you’re cutting calories in this way, your days should be enjoyable, easy, stress-free and full of wholesome, nutritious food. With the beautifully balanced meals, you’ll feel fuller for longer, even if you’re only eating 500 calories a day!

WHY IT WORKS PHOTO: URBANLIP

The 5:2 Jane Plan is a flexible way of dieting. You’re not committing yourself to a minimum number of calories every single day, missing out on eating normally seven days a week. Instead,

88

500 CALORIE DIET MEAL PLANNER

you’re just eating a calorie-restricted diet two days a week. You choose what you eat on the other five days: you can still go out to dinner with friends or eat with your family, and there’ll also be lots of ideas for your five non-fasting days in your box. On the two fasting days, all your food is provided for you and there are even some serving suggestions, so if you fall short of calories you know what to add in. All you need to do is choose one breakfast, one soup and one main meal to eat over the course of your fasting day. Follow the menu closely, using any remaining calories on a piece of fruit or by adding vegetables or salad, as directed on the menu included in your box.

ORDER YOURS TODAY! The 5:2 Jane Plan box usually costs £75, but 500 Calorie Diet Meal Planner readers get £25 off! So it’s just £49.99! To get this great offer, simply visit 52.janeplan.com and use the code WCB52C when prompted.


JANE PLAN’S FAST-DAY TIPS ✱ PICK YOUR DAYS It may seem daunting to eat only 500 calories a day, but it’s easy if you plan it right. We like Mondays and Thursdays best. Mondays are good because they’re just after the weekend, when many of us have overindulged. Then you have two days of eating ‘normally’ before fasting again towards the end of the week on Thursday. Choosing the same days each week helps you get into a routine, but if you need to change these days, it won’t affect your diet. Make a note in your diary or on your phone which days you are planning to fast – and stick to it. Try to fast on a day when you’re not too busy and avoid fasting on workout days! ✱ DRINK! Stay hydrated by drinking plenty of water. Make your water more interesting by adding slices of lime, or fresh berries or cucumber and lemon. Herbal teas can give you a real boost – we like a fresh mint infusion. ✱ KEEP YOUR MIND BUSY That way you’re not tempted to break the fast. Set yourself some mini goals throughout the day, to keep you focused and your mind occupied. ✱ TRY THE TOOTHPASTE TRICK Carry a toothbrush with you at all times and brush your teeth every time you go to the loo! This will keep your mouth and breath fresh and deter you from eating. ✱ GET AN EARLY NIGHT Often we succumb to nibbling in the evening, so getting to bed early will help combat the night-time nibbles. And you’ll feel fresher in the morning!

500 CALORIE DIET MEAL PLANNER

89


Don’t miss the new

ON SALE NOW YOU CAN ALSO READ IT ON…


TIP

On days when yo u’re splurging on lunc h or a fancy coffe e and cake, try to eat extra healthily for the rest of the day.

t a e o t t a h W

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 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 these up on your normal days. Our five days of menus over the page show you the foods you can eat on non-fast days. You’ll see they are fairly healthy – with a few treats included. 500 CALORIE DIET MEAL PLANNER

91


DAY ONE

KEEPPROTEINSLOWINFAT 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.

BREAKFAST

2 Weetabix with semi-skimmed milk. Kiwi fruit. Cup of tea or coffee with milk. 265 cals

MORNING SNACK

CHOOSEWHOLEGRAINS Your body’s preferred source of energy is starchy carbohydrates. You can get these from wholegrains, such as wholemeal bread, brown rice, wholemeal pasta, oats and other wholegrain cereals. These 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 release their energy more slowly to help maintain stable bloodsugar levels. They’ll also keep you feeling fuller for longer.

DAY TWO

2 Jaffa Cakes. 90 cals

LUNCH

2,017 CALORIES

EATENOUGHHEALTHYFATS Fat will be cut down to the bare minimum on fast days. On the other days make sure you’re getting enough healthy, unsaturated fats from olive oil, avocados, nuts and seeds (and their oils), and oily fish such as salmon, mackerel and fresh tuna. Some fats are essential for health, as long as they’re from the right sources.

MAXIMISETHEFRUITS Fruit is another good source of vitamins, minerals and healthy plant compounds. It also satisfies your sweet cravings, but in a healthy, low-calorie way.

AFTERNOON SNACK

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

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

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

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

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

MORNING SNACK

Small packet of unsalted nuts and raisins. 115 cals

LUNCH

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

AFTERNOON SNACK

Round of Mini Babybel. 62 cals

DINNER

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

92

500 CALORIE DIET MEAL PLANNER

1,982 CALORIES


DAY THREE

DAY FOUR

DAY FIVE

BREAKFAST

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

2,020

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

CALORIES

AFTERNOON SNACK

250ml fruit smoothie. 133 cals

DINNER

2,100 CALORIES

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

BREAKFAST

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

BREAKFAST

MORNING SNACK

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

LUNCH

MORNING SNACK

TIP

Wholemeal pitta If a chocolate stuffed with craving does st prawns and rike, these are the da watercress, ys when you can gi dressed with ve in – within reason low-fat salad ! cream (318 cals). Slice of malt loaf (70 cals). Packet of Hula Hoops (129 cals). Total: 517 cals

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

AFTERNOON SNACK

AFTERNOON SNACK

37g bag Maltesers or a Crunchie. 150 cals

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

DINNER

DINNER

Mozzarella and sun-dried tomato panini with salad and coleslaw (450 cals). Small square (or half a slice) of carrot cake (220 cals). Small cappuccino (90 cals). Total: 760 cals

1,826 CALORIES

PHOTO: ISTOCKPHOTO.COM, URBANLIP

Quorn (or other vegetarian) chilli con 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

LUNCH

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


CALORIECounter 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

Average portion (g)

Calories

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

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

MILK Semi-skimmed Skimmed Whole

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)

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

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 MufďŹ ns (English, white) Pitta bread Rolls Brown White (crusty) White (soft) Wholemeal Sliced Brown

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 21⁄2fl oz 2fl oz 1fl oz 1⁄2fl oz

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

500 CALORIE DIET MEAL PLANNER

WEIGHTS Imperial 1⁄2oz 1oz 11⁄2oz 2oz 3oz 31⁄2oz 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 11⁄4lb 11⁄2lb 2lb 21⁄4lb 21⁄2lb


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Woman Special Series - 500 Calorie Diet 2017