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Lighter baked mushrooms recipe
 This recipe will get you off to a good start in the morning with two of your five-a-day. Each serving provides 207 kcal, 18.5g protein, 19g carbohydrate (of which 5g sugars), 6g fat (of which 1.5g saturates), 2.5g fibre and 1.9g salt. 1 tsp olive oil2 large, flat Portobello mushrooms (150g/5½oz total weight), wiped clean, stalks finely chopped1 spring onion, thinly sliced1 stick celery, thinly sliced1 bacon medallion (30g/1oz), roughly chopped20g/¾oz fresh breadcrumbs30g/1oz baby spinach 1 tomato, halvedsalt and freshly ground black pepper 1 tsp olive oil 2 large, flat Portobello mushrooms (150g/5½oz total weight), wiped clean, stalks finely chopped 1 spring onion, thinly sliced 1 stick celery, thinly sliced 1 bacon medallion (30g/1oz), roughly chopped 20g/¾oz fresh breadcrumbs 30g/1oz baby spinach 1 tomato, halved salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7.Heat the oil in a small frying pan over a medium heat. Add the mushroom stalks, spring onion, celery and bacon and cook for 1–2 minutes, or until softened. Stir in the breadcrumbs and spinach and season. Place the mushrooms cup-side up on a baking tray. Season the tomato and place on the baking tray.Spoon the filling into the mushrooms and bake for 10–15 minutes, or until they have softened. Serve the mushrooms with the tomato. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. Heat the oil in a small frying pan over a medium heat. Add the mushroom stalks, spring onion, celery and bacon and cook for 1–2 minutes, or until softened. Stir in the breadcrumbs and spinach and season. Heat the oil in a small frying pan over a medium heat. Add the mushroom stalks, spring onion, celery and bacon and cook for 1–2 minutes, or until softened. Stir in the breadcrumbs and spinach and season. Place the mushrooms cup-side up on a baking tray. Season the tomato and place on the baking tray. Place the mushrooms cup-side up on a baking tray. Season the tomato and place on the baking tray. Spoon the filling into the mushrooms and bake for 10–15 minutes, or until they have softened. Serve the mushrooms with the tomato. Spoon the filling into the mushrooms and bake for 10–15 minutes, or until they have softened. Serve the mushrooms with the tomato. Recipe tips Keep a bag of ready-made breadcrumbs in your freezer so that you always have them to hand when you need to take out a small amount.
Lentil and tomato soup recipe
 A filling and hearty lentil and tomato soup that is packed with fibre and provides two of your five-a-day. Why not make double and freeze for future vegan lunches? Each serving provides 200 kcal, 10g protein, 29g carbohydrate (of which 12.5g sugars), 4g fat (of which 05.g saturates), 5g fibre and 0.3g salt. 1 tsp rapeseed oil1 small onion (75g/2½oz peeled weight), finely chopped 1 garlic clove, finely chopped30g/1oz red lentils200g/7oz tinned chopped tomatoes100ml/3½fl oz vegetable stockpinch smoked paprika (optional)freshly ground black pepper, to taste 1 tsp rapeseed oil 1 small onion (75g/2½oz peeled weight), finely chopped 1 garlic clove, finely chopped 30g/1oz red lentils 200g/7oz tinned chopped tomatoes 100ml/3½fl oz vegetable stock pinch smoked paprika (optional) freshly ground black pepper, to taste Method Heat the oil in small saucepan over a medium heat. Add the onion and garlic and cook for 2–3 minutes. Add the remaining ingredients, including black pepper to taste, and bring to the boil. Reduce the heat and simmer for 20 minutes.Serve immediately or leave to cool and store in the fridge or freezer for lunches. Heat the oil in small saucepan over a medium heat. Add the onion and garlic and cook for 2–3 minutes. Heat the oil in small saucepan over a medium heat. Add the onion and garlic and cook for 2–3 minutes. Add the remaining ingredients, including black pepper to taste, and bring to the boil. Reduce the heat and simmer for 20 minutes. Add the remaining ingredients, including black pepper to taste, and bring to the boil. Reduce the heat and simmer for 20 minutes. Serve immediately or leave to cool and store in the fridge or freezer for lunches. Serve immediately or leave to cool and store in the fridge or freezer for lunches. Recipe tips Batch make this soup and freeze in portions for up to three months. Reheat from frozen.
Scrambled eggs with smoked salmon recipe
 This filling, high-protein but very low-calorie breakfast is perfect for an intermittent diet or very low-calorie diet. Each serving provides 200 kcal. ½ tsp vegetable oil2 medium eggs, beaten25g/1oz smoked salmon, roughly choppedfreshly ground black pepper ½ tsp vegetable oil 2 medium eggs, beaten 25g/1oz smoked salmon, roughly chopped freshly ground black pepper Method Heat the oil in a small saucepan over a medium-low temperature.Season the eggs with black pepper and stir in the salmon. Pour into the saucepan.Cook very gently for 3–4 minutes, stirring slowly, until the eggs are scrambled. Remove from the heat and stir for a few seconds.Spoon onto a warm plate and serve. Heat the oil in a small saucepan over a medium-low temperature. Heat the oil in a small saucepan over a medium-low temperature. Season the eggs with black pepper and stir in the salmon. Pour into the saucepan. Season the eggs with black pepper and stir in the salmon. Pour into the saucepan. Cook very gently for 3–4 minutes, stirring slowly, until the eggs are scrambled. Remove from the heat and stir for a few seconds. Cook very gently for 3–4 minutes, stirring slowly, until the eggs are scrambled. Remove from the heat and stir for a few seconds. Spoon onto a warm plate and serve. Spoon onto a warm plate and serve.
Lighter stir-fried beef with broccoli recipe
Lighter stir-fried beef with broccoli and sweetcorn Lean beef is rich in protein and a good source of iron. It's also delicious in a stir-fry with broccoli and sweetcorn. Each serving provides 310 kcal, 30g protein, 28g carbohydrate (of which 2.5g sugars), 7.5g fat (of which 3g saturates), 5.5g fibre and 1.9g salt. 100g/3½oz lean beef, cut into strips1 tsp sesame oil1 garlic clove, finely chopped20g/¾oz fresh root ginger, peeled and finely chopped½ red chilli, seeds removed, finely chopped80g/3oz tenderstem broccoli, roughly chopped40g/1½oz baby corn, roughly chopped150ml/5fl oz beef stock30g/1oz dried egg noodles2 tsp soy sauce1 spring onion, thinly sliced, to garnish 100g/3½oz lean beef, cut into strips 1 tsp sesame oil 1 garlic clove, finely chopped 20g/¾oz fresh root ginger, peeled and finely chopped ½ red chilli, seeds removed, finely chopped 80g/3oz tenderstem broccoli, roughly chopped 40g/1½oz baby corn, roughly chopped 150ml/5fl oz beef stock 30g/1oz dried egg noodles 2 tsp soy sauce 1 spring onion, thinly sliced, to garnish Method Mix the beef, oil, garlic, ginger and chilli together and leave to marinate in a shallow dish for 15 minutes.Heat a wok or frying pan, add the beef and stir fry for 3–4 minutes.Add the broccoli, sweetcorn and stock and cook for 5 minutes, adding a little more stock if necessary.Place the noodles in a saucepan of water, bring to the boil and then reduce the heat. Cook for 3 minutes, or until just cooked. Drain well.Add the noodles to the beef and vegetables, stir in the soy sauce and garnish with the spring onion. Serve. Mix the beef, oil, garlic, ginger and chilli together and leave to marinate in a shallow dish for 15 minutes. Mix the beef, oil, garlic, ginger and chilli together and leave to marinate in a shallow dish for 15 minutes. Heat a wok or frying pan, add the beef and stir fry for 3–4 minutes. Heat a wok or frying pan, add the beef and stir fry for 3–4 minutes. Add the broccoli, sweetcorn and stock and cook for 5 minutes, adding a little more stock if necessary. Add the broccoli, sweetcorn and stock and cook for 5 minutes, adding a little more stock if necessary. Place the noodles in a saucepan of water, bring to the boil and then reduce the heat. Cook for 3 minutes, or until just cooked. Drain well. Place the noodles in a saucepan of water, bring to the boil and then reduce the heat. Cook for 3 minutes, or until just cooked. Drain well. Add the noodles to the beef and vegetables, stir in the soy sauce and garnish with the spring onion. Serve. Add the noodles to the beef and vegetables, stir in the soy sauce and garnish with the spring onion. Serve. Recipe tips For a 400 kcal dish, increase the quantity of beef to 140g/5oz and noodles to 40g/1½oz.
Soy and mirin cod with stir fry recipe
 Pack in two of your five-a-day and load up on protein with this sweet and salty fish stir-fry. Each serving provides 307 kcal, 30g protein, 21g carbohydrate (of which 14.5g sugars), 10g fat (of which 1.5g saturates), 5g fibre and 2.5g salt. With a GI of 35 this meal is high protein, low GI. 150g/5½oz cod or haddock fillet, boneless1 tbsp soy sauce1 tbsp mirin 1 tsp rice vinegar 2 tsp sunflower oil ½ red pepper (60g/2¼oz), thinly sliced1 small carrot (50g/1¾oz), thinly sliced50g/1¾oz mangetout, thinly sliced 1 tsp toasted sesame seedsfew sprigs fresh coriander (optional) 150g/5½oz cod or haddock fillet, boneless 1 tbsp soy sauce 1 tbsp mirin 1 tsp rice vinegar 2 tsp sunflower oil ½ red pepper (60g/2¼oz), thinly sliced 1 small carrot (50g/1¾oz), thinly sliced 50g/1¾oz mangetout, thinly sliced 1 tsp toasted sesame seeds few sprigs fresh coriander (optional) Method Place the fish in a plastic food bag, add the soy, mirin and rice vinegar. Give it a good shake and refrigerate or freeze until ready to cook.Preheat the grill to its hottest setting and line a small roasting tin with foil. Drain the fish, reserving the marinade. Put the fish on the foil and grill for 5 minutes, or until cooked through.Meanwhile, heat a small wok or frying pan over a high heat and add the oil. Add the vegetables and stir-fry for 30 seconds. Add 2 tablespoons water and the reserved marinade and cook for 1–2 minutes, or until hot through. Place the vegetables on a warm plate and top with the fish. Scatter over the sesame seeds and coriander, if using. Place the fish in a plastic food bag, add the soy, mirin and rice vinegar. Give it a good shake and refrigerate or freeze until ready to cook. Place the fish in a plastic food bag, add the soy, mirin and rice vinegar. Give it a good shake and refrigerate or freeze until ready to cook. Preheat the grill to its hottest setting and line a small roasting tin with foil. Drain the fish, reserving the marinade. Put the fish on the foil and grill for 5 minutes, or until cooked through. Preheat the grill to its hottest setting and line a small roasting tin with foil. Drain the fish, reserving the marinade. Put the fish on the foil and grill for 5 minutes, or until cooked through. Meanwhile, heat a small wok or frying pan over a high heat and add the oil. Add the vegetables and stir-fry for 30 seconds. Add 2 tablespoons water and the reserved marinade and cook for 1–2 minutes, or until hot through. Meanwhile, heat a small wok or frying pan over a high heat and add the oil. Add the vegetables and stir-fry for 30 seconds. Add 2 tablespoons water and the reserved marinade and cook for 1–2 minutes, or until hot through. Place the vegetables on a warm plate and top with the fish. Scatter over the sesame seeds and coriander, if using. Place the vegetables on a warm plate and top with the fish. Scatter over the sesame seeds and coriander, if using. Recipe tips For a change, replace the cod with 225g/8oz cooked peeled prawns or 125g/4½oz cooked skinless chicken breast.
Chicken traybake with butternut squash recipe
Chicken with butternut squash, cherry tomatoes and minty yoghurt dressing It's great to use spices and herbs to add flavour to low-calorie food. This dish tastes just as good with sweet potato instead of butternut squash (and although white potatoes don’t count toward your five-a-day, sweet potatoes do). The nutritional information below is based on using butternut squash. Each serving provides 305 kcal, 32g protein, 23g carbohydrate (of which 16.5g sugars), 8g fat (of which 1.5g saturates), 5g fibre and 0.3g salt. 150g/5½oz butternut squash or sweet potato flesh, cut into cubes1 small skinless chicken breast (110g/3¾oz), roughly chopped 5 cherry tomatoes1 very small onion (50g/1¾oz peeled weight), roughly chopped1 tsp Cajun or fajita seasoning 2 tsp olive oil 150g/5½oz butternut squash or sweet potato flesh, cut into cubes 1 small skinless chicken breast (110g/3¾oz), roughly chopped 5 cherry tomatoes 1 very small onion (50g/1¾oz peeled weight), roughly chopped 1 tsp Cajun or fajita seasoning 2 tsp olive oil 4 tbsp fat-free plain yoghurt1 tsp mint sauce 4 tbsp fat-free plain yoghurt 1 tsp mint sauce Method Preheat the oven to 200C/180C Fan/Gas 6. Place the butternut squash, chicken, tomatoes and onion in a bowl. Add the Cajun seasoning and oil and mix well. Transfer the mixture to an ovenproof dish. Bake for 20–30 minutes, or until the chicken and vegetables are cooked.To make the dressing, mix the yoghurt and mint sauce in a small bowl.Just before serving, drizzle the dressing over the chicken and vegetables. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Place the butternut squash, chicken, tomatoes and onion in a bowl. Add the Cajun seasoning and oil and mix well. Place the butternut squash, chicken, tomatoes and onion in a bowl. Add the Cajun seasoning and oil and mix well. Transfer the mixture to an ovenproof dish. Bake for 20–30 minutes, or until the chicken and vegetables are cooked. Transfer the mixture to an ovenproof dish. Bake for 20–30 minutes, or until the chicken and vegetables are cooked. To make the dressing, mix the yoghurt and mint sauce in a small bowl. To make the dressing, mix the yoghurt and mint sauce in a small bowl. Just before serving, drizzle the dressing over the chicken and vegetables. Just before serving, drizzle the dressing over the chicken and vegetables. Recipe tips To bring this to 400 kcal, increase the chicken to 150g/5½oz and serve with an apple, pear or orange for dessert.
Breakfast smoothie recipe
 Short on time in the mornings? Not a problem with these quick high-protein smoothies. Make one of them for breakfast and you're good to go. Each smoothie provides 200 kcal, 16.5g protein, 26.5g carbohydrate (of which 25g sugars), 3g fat (of which 2g saturates), 1g fibre and 0.3g salt. 100g/3½oz fat-free Greek-style yoghurt 1 small banana (75g/2½oz peeled weight), broken up175ml/6fl oz skimmed milkpinch ground cinnamon 100g/3½oz fat-free Greek-style yoghurt 1 small banana (75g/2½oz peeled weight), broken up 175ml/6fl oz skimmed milk pinch ground cinnamon Method Put all the ingredients in a food processor and blend until smooth. Pour into a glass and serve, or into a takeaway bottle and drink on the go. Put all the ingredients in a food processor and blend until smooth. Pour into a glass and serve, or into a takeaway bottle and drink on the go. Put all the ingredients in a food processor and blend until smooth. Pour into a glass and serve, or into a takeaway bottle and drink on the go. Recipe tips If you chop up your bananas and freeze them in little bags, they won't go over-ripe and you can have a super-fresh, ice-cold smoothie for breakfast.
Porridge oats with apricot compôte recipe
 This filling, high-protein but very low calorie porridge is perfect for an intermittent diet or very low-calorie diet. Each serving provides 200 kcal. 20g/¾oz porridge oats5 tbsp skimmed milkpinch ground cinnamon 20g/¾oz porridge oats 5 tbsp skimmed milk pinch ground cinnamon 50g/1¾oz ready-to-eat dried apricots2 tbsp orange juice2 tbsp boiling water 50g/1¾oz ready-to-eat dried apricots 2 tbsp orange juice 2 tbsp boiling water Method To make the apricot purée, place the apricots into a heatproof bowl, pour over the orange juice and boiling water, cover and leave to soak overnight. Transfer the apricots and their liquid into a food processor and blend until smooth, adding more water if needed. Place the oats, milk, cinnamon and 50ml/2fl oz water into a small saucepan. Bring to a slow simmer and cook for 3–5 minutes. Spoon the porridge into a bowl and top with the apricot purée. Serve. To make the apricot purée, place the apricots into a heatproof bowl, pour over the orange juice and boiling water, cover and leave to soak overnight. To make the apricot purée, place the apricots into a heatproof bowl, pour over the orange juice and boiling water, cover and leave to soak overnight. Transfer the apricots and their liquid into a food processor and blend until smooth, adding more water if needed. Transfer the apricots and their liquid into a food processor and blend until smooth, adding more water if needed. Place the oats, milk, cinnamon and 50ml/2fl oz water into a small saucepan. Bring to a slow simmer and cook for 3–5 minutes. Place the oats, milk, cinnamon and 50ml/2fl oz water into a small saucepan. Bring to a slow simmer and cook for 3–5 minutes. Spoon the porridge into a bowl and top with the apricot purée. Serve. Spoon the porridge into a bowl and top with the apricot purée. Serve.
Banana and coconut porridge recipe
 Porridge oats are a good source of soluble fibre, which can help keep your blood sugar levels stable. Each serving provides 205 kcal, 7g protein, 38g carbohydrate (of which 23g sugars), 2g fat (of which 0.5g saturates), 3g fibre and 0.4g salt. 20g/¾oz porridge oats100ml/3½fl oz skimmed milk100ml/3½fl oz coconut water1 small banana (80g/3oz peeled weight), sliced pinch ground cinnamon (optional)low-calorie sweetener, to taste (optional) 20g/¾oz porridge oats 100ml/3½fl oz skimmed milk 100ml/3½fl oz coconut water 1 small banana (80g/3oz peeled weight), sliced pinch ground cinnamon (optional) low-calorie sweetener, to taste (optional) Method Place the oats, milk and coconut water in a saucepan and refrigerate overnight.When ready to eat, place over a low heat and add half the banana and the cinnamon, if using. Cook for 3–5 minutes. Serve in a warm bowl and top with the remaining banana slices and the sweetener, if using. Place the oats, milk and coconut water in a saucepan and refrigerate overnight. Place the oats, milk and coconut water in a saucepan and refrigerate overnight. When ready to eat, place over a low heat and add half the banana and the cinnamon, if using. Cook for 3–5 minutes. When ready to eat, place over a low heat and add half the banana and the cinnamon, if using. Cook for 3–5 minutes. Serve in a warm bowl and top with the remaining banana slices and the sweetener, if using. Serve in a warm bowl and top with the remaining banana slices and the sweetener, if using.
Lighter spinach and cherry tomato dal recipe
 Red lentils are a good storecupboard ingredient because unlike other beans and pulses they don’t need to be soaked before cooking. They are also a healthy source of fibre, which will help you feel fuller for longer. Each serving provides 251 kcal, 14g protein, 35g carbohydrate (of which 7g sugars), 4.5g fat (of which 0.8g saturates), 6g fibre and 0.6g salt. 1 tsp vegetable oil1 very small red onion (50g/1¾oz peeled weight), finely chopped20g/¾oz fresh ginger, peeled and finely chopped½ small red chilli, seeds removed, finely chopped (or pinch chilli powder)1 garlic clove, finely chopped50g/1¾oz red lentils½ tsp curry powder8 cherry tomatoes, halved200ml/7fl oz vegetable stock40g/1½oz baby spinachsalt and freshly ground black pepper1 tbsp chopped fresh coriander, to garnish 1 tsp vegetable oil 1 very small red onion (50g/1¾oz peeled weight), finely chopped 20g/¾oz fresh ginger, peeled and finely chopped ½ small red chilli, seeds removed, finely chopped (or pinch chilli powder) 1 garlic clove, finely chopped 50g/1¾oz red lentils ½ tsp curry powder 8 cherry tomatoes, halved 200ml/7fl oz vegetable stock 40g/1½oz baby spinach salt and freshly ground black pepper 1 tbsp chopped fresh coriander, to garnish Method Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes.Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Stir in the spinach and season to taste. Garnish with coriander and serve. Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Heat the oil in a small saucepan over a low heat. Add the onion, ginger, chilli and garlic and cook for 3–4 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes. Add the lentils, curry powder and cherry tomatoes and cook for 1–2 minutes. Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Pour in the stock, bring to the boil, then reduce the heat and simmer for 15–20 minutes, or until the lentils are cooked, adding more stock if necessary. Stir in the spinach and season to taste. Stir in the spinach and season to taste. Garnish with coriander and serve. Garnish with coriander and serve. Recipe tips For 400 kcal, serve with 40g/1½oz basmati rice (dried weight), and for 300 kcal, serve with an apple or orange.
Lighter egg fried rice recipe
 A takeaway classic made low-calorie. Perfect for reducing cravings and staying full. Each serving provides 310 kcal, 26g protein, 30g carbohydrate (of which 4g sugars), 9g fat (of which 2g saturates), 3g fibre and 2.4g salt. 30g/1oz basmati rice or 75g/2½oz cooked basmati rice1 tsp rapeseed oil 2 spring onions, chopped25g/1oz red pepper, roughly chopped100g/3½oz cooked peeled prawns25g/1oz peas (fresh or frozen)1 tsp soy sauce1 medium free-range egg, beatenchopped fresh coriander (optional) 30g/1oz basmati rice or 75g/2½oz cooked basmati rice 1 tsp rapeseed oil 2 spring onions, chopped 25g/1oz red pepper, roughly chopped 100g/3½oz cooked peeled prawns 25g/1oz peas (fresh or frozen) 1 tsp soy sauce 1 medium free-range egg, beaten chopped fresh coriander (optional) Method Cook the rice according to the packet instructions. Drain. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Cook the rice according to the packet instructions. Drain. Cook the rice according to the packet instructions. Drain. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Heat the oil in a small saucepan over a medium heat. Add the spring onions and red pepper and cook for 1 minute. Add the cooked rice, prawns, peas and soy sauce and cook for 3–4 minutes, stirring constantly. Stir in the beaten egg and cook for 30 seconds. Scatter over the coriander, if using, and serve. Recipe tips For a 400 kcal version, increase the rice to 55g/2oz uncooked or 145g/5oz cooked.