500 Calorie Diet

All
Ne
500
cAloRie
diet
Now with
MoRe siNgle
poRtioN
90 tasty new iDeas for 5:2 Diet Days
Recipes
5.99
10 MAR 5 MAY 2016

R18
Plus! Cook ahead ideas Juices Desserts Low-cal snacks
From the makers of
Fashion Beauty
Diets News Food
Every Tuesday in
Woman magazine
womanmagazine.co.uk
Follow us on Facebook & Twitter
ITS FOR
WOMEN
NOT
GIRLS
all new
recipes
500
calorie diet
WelcoMe
to Your
All-NeW
500 cAlorie
MeAl plANNer
For our latest issue weve created

more delicious low-calorie meals
to help make the 5:2 diet easier
and tastier than ever!
So whether youve been
following the 5:2, or 500 calorie,
diet plan for a while or are
thinking of trying it for the
first time, weve made losing
weight super simple for you!
Weve got deliciously light
calorie-counted recipes for every
meal, from super-speedy on-thego lunches to make-ahead
dinners to stick in the freezer.
Weve even got low-cal sweet
treats to make fast days easier.
there are also nine delicious
and nutritious smoothie recipes
if you want to try the latest version
of the diet: a two-day juice fast.
Getting in shape has never
been easier, or tastier!
Good lucK
With the diet!
Editor Charlotte Richards Acting Art Editor Sam Pope
Chief Sub Jackie Holtham Recipes Jennifer Bedloe,
Jo McAuley Photography Chris Alack Additional recipe
images content.timeinc.uk Nutritionist Fiona Hunter
Thanks to Mark Morris, Sam Kistamah, Simon Maynard
CONTACT Blue Fin Building, 110 Southwark Street,
London SE1 0SU Tel 020 3148 5000
Email [email protected]
Brought to you by the makers of Woman magazine.
Editor-in-Chief Karen Livermore Creative Director
Dale Walker. Published by Time Inc. (UK) Ltd
4 About the 500

cAlorie diet
all you need to know to get

started on the plan.
9 breAKFASt
From zesty fruit salad to a healthy

breakfast burrito to oats with
berries, there are plenty of ways
to get your day off to a great start.
21 luNch
everything from fresh and

simple salads to a wide variety of
scrumptious hot dishes, plus four
pages of easy-to-make soups.
PLEASE
NOTE: CA
L
COUNTS A ORIE
RE ALL
PER SERv
INg.
REfER TO
E
RECIPE fO ACh
SPECIfIC R ThE
NUm
Of SERvIN BER
gS
41 diNNer
Whether you fancy a fragrant

curry, a slimline pizza or even
a burger, you wont go to bed
hungry after one of these
satisfying low-cal meals.
71 SMoothieS
For a super-nutritious addition

to any fast day, whip up one
of our smoothie recipes.
79 deSSert
Fancy a tasty tropical roulade or

carrot cake? You can still indulge
your sweet tooth with these
delicious low-calorie puddings.
86 FASt dAY SNAcKS
Need a boost? these low-cal

treats will help to keep you
going all day long.
91 WhAt to eAt
oN NorMAl dAYS
Not fasting today? our meal plans

will help you stay healthy.
94 cAlorie couNter
adapt or add to our recipes with

this helpful list of the calorie
content of the most common foods.
500 Calorie Meal Planner, Time Inc. (UK) Ltd, Blue Fin Building, 110 Southwark Street, London SE1
0SU. All prices are correct at time of going to press. Time Inc. (UK) Ltd regrets that it cannot be
liable for the safe custody or return of any unsolicited material, nor can we answer any letters or
return submitted material unless accompanied by an sae. This periodical shall not, without the
written consent of the publishers first given, be lent, resold, hired out or otherwise disposed of
by way of trade at more than the recommended selling price shown on the front cover, and it
shall not be lent, resold or hired out or otherwise disposed of in a mutilated condition or in any
other unauthorised cover by way of trade or affixed to or as part of any publication or advertising,
literary or pictorial matter whatsoever.
Time Inc. (UK) Ltd, 2015. Published by Time Inc. (UK) Ltd,
Blue Fin Building, 110 Southwark Street, London SE1 0SU.
Printed by Polestar UK Limited. Repro by Rhapsody.
lOSe WeighT
Its the most popular diet in years for a reason. Heres how to get the most out of
the rules
Q For two days a week, you should
eat no more than 500 calories
(600 for men).
Q The other five days a week, you can
eat as normal. You should be aiming
for around 2,000 calories a day, but
dont worry if you have a blowout,
such as dinner and/or drinks, a couple
of times a week. See page 91 for what
you should eat to ensure that you get
a healthy, balanced intake of all the
right nutrients.
Q if youre on medication, or have any
ongoing medical condition, do consult
your gP before starting this diet plan.
how much will i lose?

Around 1lb a week more if you
have a lot of weight to lose. The diet
should also have a boosting effect on
your metabolism. in fact, studies
suggest that people who follow the
500 Calorie Diet lose more actual fat,
rather than the combination of fat,
water and lean tissue that you lose on
other diets. The two fasting days also
help you to eat normally on other days
without piling the pounds back on.
Once you get the hang of it, you
should find your appetite is smaller on
the 5:2 juice plan

Want to boost your energy, detox and
increase your diet success? A 5:2 juice
day combines two of the biggest diet
discoveries for maximum benefits. The
high fibre and green veg goodness fill
you up, help stabilise your blood sugar
and are a great way to detox.
What to do
Q See page 71 for nine delicious juice

ideas, which can all be made in a blender.
4
500 calorie diet meal planner
Q On one of your fasting days, use

a selection of juices to make up your 500
calories a day. Some are more filling and
higher in calories than others, so try to
get a good balance.
Q if you feel that a day of juicing is too
much, you could try two juices and one
of our low-calorie meal options instead,
making sure that you still stay within the
500-calorie allowance.
The 5:2 WAY

normal days, so you wont have to
work so hard to stay around the
2,000 calorie mark.
Will it really make

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

i diet for?
What does a 500 calorie

day look like?
92
150
calories
calories
Breakfast
Q Overnight Oats With Raspberry & Seeds

92 calories
lunch
Q Turkey Meatballs
150 calories
Until youve achieved the weight

youre happy with. Then, you can
maintain your weight and keep
seeing the health benefits by having
a 500-calorie day just once a week.
31
calories
215
calories
dinner
Q Pastry-Free Spinach Quiche

215 calories
main Photo: urbanliP.com
your 500 Calorie Diet
snack
Q 1 cup of raspberries
31 calories
Total: 488 calories

THE BEST
EVER FAST
DIET TRICKS
We reveal the secrets to getting
through fast days and
maximising your weight loss!
4
Pick your two days with care.
Some people like to keep busy at
work, others prefer a bit of peace.
The main thing is to avoid times
when youre socialising and steer
clear of any obvious temptations!
Learn to love lists
Plan what youll eat and shop

for ingredients in advance, so you
wont be tempted to grab a pizza.
Pick recipes and snacks from the
meal planner, and write a shopping
list. If you look forward to your meals,
youre less likely to stray.
6
Fasting with a friend can make

it easier joining a social media
site dedicated to 5:2 fasting can
also be helpful and supportive try
thefastdiet.co.uk/forums or join a
Facebook group like The 5:2 Diet or
the 52Diet and share tips and advice.
8 Get minty fresh
Suck a sugar-free mint or chew

some sugar-free gum to draw a line after
a fast day evening meal. The fresh feeling
in your mouth makes it less likely youll
crave something sweet later.
do what works
best for you
You neednt stick to three meals a

day. Try having brunch and an early
supper, or save your entire calorie
allowance for one evening meal.
Theres evidence that it can be beneficial
to leave longer gaps between meals.
On fasting days, eat mostly lean protein,

vegetables and fruit. Packed with
nutrients, theyll leave you feeling
more satisfied. Chicken, white fish and
eggs are all good, as are leafy greens.
7 Buddy up
5 drink a lot!
Drink plenty of water to stave off

hunger. Herbal teas or hot water with
lemon are good alternatives, and lots
of people find a mug of Bovril or Oxo
is particularly satisfying.
6 Go to bed early
Thisll help avoid late-night

hunger pangs, and lack of sleep
can cause cravings for high-calorie
comfort food.
9 Keep busy
Choose your busiest days to

fast. Having plenty to occupy you
so theres little time to focus on
hunger can be a diet saver.
Photos: urbanliP.com, istock
diarise fast days
Not all calories

are equal
cLever 5:2 food ideas

18
98
calories
Use lemon juice

instead of oily
dressing. It
makes an amazing
difference to salads.
34
calories
Make cauliflower rice by

grating some raw cauliflower
and microwaving for 1-2 mins.
100g (uncooked weight).
17
calories
calories
Eat white fish instead of varieties

such as salmon and fresh tuna.
Cod contains 98 cals per 100g,
compared to 189 cals in salmon.
31
calories
Cinnamon brings sweetness

to yogurt, fruit or drinks.
Sprinkle it on sliced apple
and bake for a tasty dessert.
For courgette spaghetti use a peeler

to shave off strips, or buy a spiralizer.
Steam and serve with a tomato sauce.
100g courgette (uncooked weight).
Instead of meat, marinate a
portobello mushroom in
1tbsp balsamic vinegar for
10 mins and grill.
36
calories
Tiny amounts of strong

cheese can add flavour
without many cals. Try
Parmesan on broccoli.
Herbs, spices, garlic and soy sauce

jazz up low-cal dishes. Nandos
Peri-Peri sauces are an easy option.
55
calories
20
calories
For a savoury ultra-low calorie

snack, spread three celery sticks
with 1tsp Marmite.
Make kale chips for a snack.

Tear the leaves off the vein
and cut into bitesize pieces,
drizzle with olive oil and
bake until crispy.
Swap ice cream for homemade lollies made from

low-sugar cordials and
berries blueberries are
particularly nutritious.
Healthy starts here
New
The new health
issue
on sale & fitness magazine
NOW! designed for YOUR life
breakfast
Make sure your day gets off to a tasty start!
100
calories
& under
SpaniSh toMato
toStada
Serves 1 Ready in 5 mins
Q Warburtons or Hovis white thin, toasted
Q 1 small clove garlic
Q 1 tomato, seeds and pulp only
Q tsp extra virgin olive oil
Q 50g cucumber, cut into half-moons
Q tsp sherry vinegar
Method
1. Toast the slice of bread. Rub all over with
the garlic clove, then top with the tomato
seeds and pulp. If you keep tomatoes in the
fridge, its best to warm it up slightly so
its at room temperature. Drizzle over the
olive oil and sprinkle with salt. Serve
the cucumber on the side lightly tossed
in a little salt and the sherry vinegar.
87
Calories
10
apricotS
with honey
& oatS
Breakfast
100
Calories

Q 2tsp (10g) rolled oats
Q 1tsp dried cranberries
Q 1tbsp orange juice
Q 1 tinned apricot in juice, drained
Q 2tsp natural low-fat yogurt
Q 1tsp orange blossom honey
Method
1. In a dry pan, toast the oats lightly, making
sure they dont blacken. Soak the cranberries
in the orange juice to plump up.
2. Heat a griddle pan and grill the apricot,
flat-side down for a few minutes to warm.
Place in a glass and top with the yogurt,
oats and cranberries. Drizzle over any
remaining orange juice and honey.
Super
berry
breakfaSt
bowl
Smart tip
Serve with a morning
health booster add tsp
chia seeds for 11 cals or
tsp cocoa nibs for 14 cals.
92
Q 80g frozen berries

Q Zest orange and a squeeze
of juice
Q 2tsp oats
Q 1tbsp low-fat natural yogurt
Q banana (20g)
Method
1. Put the berries, orange zest and juice
into a microwaveable bowl and cook
on high for 2 mins. Stir the oats into the
yogurt. Top the warm compote with
the oats and banana.
Calories
11
hOt sMOKed
saLMOn
Frittata
Q 3 eggs
Q 30g quark
Q 1 slice smoked salmon, sliced
Q hot smoked salmon fillet (60g), flaked
Q 1tsp freshly snipped chives
Q 2 sprays Frylight
Method
1. Heat the grill. In a bowl whisk together
the eggs and quark with seasoning, then
mix in the salmon and chives.
Smart tip
This also works well as
a lunch, when you could
serve it with a large bowl
of chopped salad.
12
2. Heat an 18cm non-stick, ovenproof frying pan and add a couple

of squirts of Frylight. Pour in the eggs
and cook for 5 mins to set the base.
Put the pan under the grill to finish
cooking for 3-4 mins, or until puffed
up and golden. Serve a quarter of the
frittata per portion. The leftover frittata
will keep well in the fridge.
99
Calories
Zesty Fresh
FrUit saLad
Breakfast
99
Calories

Q 1 orange
Q 80g pomegranate seeds
Q 150g raspberries
Q Few fresh mint leaves, sliced
Q Zest lime
Q 1tbsp low-fat natural yogurt, to serve
Method
1. Use a small sharp knife to remove all the
skin and pith from the orange. Over a bowl
to catch the juice, cut away the orange
segments from the membrane. Squeeze out
any leftover juice and discard the rest.
2. Add the pomegranate seeds, raspberries,
mint and lime zest to the orange and leave at
room temperature, until ready to eat. Serve
with the yogurt and extra zest, if you like.
92
Calories
Smart tip
This combination of
fruit would also taste
delish set in sugar-free
strawberry jelly for a
low-calorie pud.
Overnight
Oats with
raspberry
& seeds
Q 15g jumbo oats
Q 1tbsp Mller Light Mango &
Passionfruit yogurt
Q 5 raspberries
Q tsp mixed seeds (eg, omega-3 sprinkles)
Method
1. Soak the oats in water overnight (or for
around an hour, depending how much time
you have). In the morning stir in the yogurt
and top with the raspberries and seeds.
13
Warm apple
& BlueBerry
compote
100
Calories

Q 2 small apples, peeled and chopped
Q 50g blueberries
Q 1cm piece root ginger, grated
Q 90ml Alpro Coconut Original
Q Pinch cinnamon, to sprinkle
method
1. Put the apple, blueberries, ginger and
Alpro Coconut into a microwaveable bowl
and cook on high for 2 mins. Stir and cook
for another minute at a time until the apple
is tender. Serve between 2 bowls, sprinkled
with cinnamon.
98
Calories
Baked
Beans
& crispy
Bacon
Q 1tbsp chopped onion

Q 2 sprays Frylight
Q 200g chopped tomatoes
Q 75g cannellini beans, drained and rinsed
Q 1tsp Worcestershire sauce
Q 1 slice prosciutto
Q slice Nimble bread, toasted
method
1. Cook the onion with the Frylight and 1tbsp
water in a small pan for 3-4 mins, until softened.
Add the tomatoes and simmer for 5 mins,
then stir in the beans and Worcestershire
sauce and cook for a further 5 mins.
2. Heat a non-stick frying pan and cook the
prosciutto for 1 min on each side. Place on a
piece of kitchen paper. Divide beans between
2 plates and crumble over the prosciutto.
Serve with a finger slice of the toast each.
14
BreakFast Burrito
Q 2 egg whites
Q 6 squirts Frylight
Q pepper, thinly sliced
Q 1 fresh tomato, deseeded and chopped
Q 2tbsp mixed beans in spicy sauce
(eg, Tesco Taco Mixed Beans)
Q fresh red chilli, finely chopped
Q 1tbsp freshly chopped coriander

Q Small wedge of lime
method
1. Heat the oven to 200C, Gas 6. Whisk
the egg whites with 2tbsp water. Heat a
small non-stick ovenproof frying pan and
add a couple of squirts of Frylight. Pour in
the egg white and cook for a few mins to
set the base. Then put the pan in the oven
Breakfast
and cook for 3-4 mins until cooked

through. Turn out onto a plate to cool.
2. Meanwhile, add 3 squirts of Frylight to
the frying pan and cook the pepper for 3-4
mins. Add 2tsp water, the tomato, beans
and chilli and cook for 5 mins. Serve the
omelette topped with the pepper mixture
and coriander, then roll up. Serve with
a lime wedge to squeeze over.
99
Calories
15
GReen
SmooThie
BoWL
98
Calories

Q A handful baby spinach leaves (25g)
Q 2 florets broccoli (30g)
Q 12 kiwi, peeled
Q 12 apple, cored
Q 1tbsp 0% fat Greek yogurt
Q 50ml Alpro Coconut Milk
Q 6 raspberries
Q 4 very thin slices fresh coconut
method
1. Place all the ingredients, except the
raspberries and coconut, into a blender.
Blitz until smooth. To serve, top with the
raspberries and coconut slices. Add an
extra 50ml water if you want to make
this smoothie to drink on the go.
99
Calories
Smart tip
Want to eat this on the
run? Let the bacon and
tomatoes cool and assemble
just before eating so the
lettuce doesnt turn soggy.
16
Smart tip
On a non-fast day, swap
the yogurt for Co Yo
coconut milk yogurt. Its
super rich and makes this
smoothie dairy-free.
BLT WRAP
Q 2 lean bacon medallions
Q 2 sprays Frylight
Q 4 cherry tomatoes, halved
Q 1tsp balsamic vinegar
Q 1 large iceberg or round lettuce leaf
Q A handful of rocket (approx 20g)
Q 2tsp Lighter Than Light mayonnaise
Q A few chives, chopped
method
1. Heat a non-stick frying pan and cook the
bacon medallions for a few minutes each
side, or until looking crisp and golden.
In the same pan, add the halved cherry
tomatoes and cook for a few minutes.
Add the balsamic vinegar.
2. Slice the bacon. Arrange the lettuce leaf
in a bowl or plate and fill with the rocket,
bacon, cherry tomatoes, mayonnaise and
chives. Roll up and eat as a wrap.
PoACheD CinnAmon
PeARS on ToAST
Q 1 pear, peeled and cored
Q 2tsp vanilla extract
Q 1 cinnamon stick
Q 2 cardamom pods
Q 2 x 6-7cm circles Nimble bread, toasted
Q 1tbsp quark
76
Calories
Q A pinch of ground cinnamon

Q 1tbsp blueberries
Q 1tsp honey
method
1. Peel the pear and cut off the base and
core. Add to a small pan and cover with
about 750ml water. Add the vanilla,
cinnamon stick and cardamom. Bring up
Breakfast
to the boil, then turn the heat down and

simmer for 20 minutes, until tender.
2. Spread the quark onto the toasted circles
of bread and sprinkle with a little ground
cinnamon. Once cooked, remove the pear
from the liquor and cut into quarters.
Serve the pear with the toast and
blueberries, drizzled with honey.
Smart tip
Cook more pears and
keep in the fridge in their
poaching liquor. On
non-fast days, you can
enjoy them as a pudding
with natural yogurt.
17
Breakfast
on the go
Not hungry yet? These quick single-serving ideas are
perfect for packing up for when youre feeling peckish
Finn crisPs with cottage

cheese & blueberries
sprinkle 30g fat-free cottage cheese with a little ground cinnamon and serve
with 2 heaped tbsp fresh blueberries and 2 finn Crisp original crispbreads.
18
76
Calories
citrus yogurt with

watermelon diPPers
Breakfast
Decant 100g total 0%

all natural fat free greek
Yogurt into a pot with the
zest of 12 lemon or lime
and a squeeze of juice.
add a few freshly chopped
mint leaves and serve with
100g watermelon, cut
into small segments.
89
Calories
Parma ham
roll-uPs
almond
mocha-cino
68
87
Calories
Wrap 2 slices galia melon (75g)

and 25g baby spinach leaves in
2 slices prosciutto.
Calories
Warm 200ml unsweetened almond milk;

whisk. Make an espresso in large cup, then
add most of 11g sachet options Belgian Choc.
add milk; sprinkle over rest of options.
19
Feel fabulous with

Feel Good You
In print or download
to your tablet!
lunch
Keep hunger pangs away with these healthy and delicious dishes!
150
calories &
under
7 FAsT AND
FiLLiNg sOuPs
Perfect for fast days as you can cook ahead then take single portions
Summer
ramen
Q 2 thin slices aubergine (30g),
cut into quarters
Q 4 squirts Frylight
Q 30g mushrooms, sliced
Q 25g marinated tofu
Q 1tbsp brown miso paste
Q 1 cake air-dried noodles (40g)
Q 2 stalks Tenderstem broccoli,
stalks cut into chunks
Q 1tbsp frozen soya beans
Q Few slices lazy ginger (optional)
Q 1 radish, sliced
Q Few stalks fresh watercress or
micro herbs
method
1. Lightly fry the chunks of aubergine
in the Frylight. Once tender, add the
mushrooms and fry until golden.
Add the tofu to heat through.
2. Meanwhile, put the miso soup
paste into a pan with 300ml boiling
water. Add the noodles and broccoli,
and cook until tender. Add the soya
beans and cook for 1 min to defrost.
3. Pour the noodles and broth into
bowls, add the aubergine and tofu
mixture, lazy ginger, if using, and top
with radish and watercress or herbs.
22
110
Calories
Lunch
FILLInG TOmaTO
& red LenTIL
Q 4 sprays Frylight
Q 1 carrot, finely chopped
Q 1 stick celery, finely chopped
Q 1 clove garlic, crushed
Q 1tsp ground coriander
Q 1tsp ground cumin
Q 400g can chopped tomatoes
Q 50g split red lentils
Q Zest 1 lemon
Q 800ml vegetable or chicken stock
Q 1tbsp freshly chopped chives
Q 4tbsp low-fat natural yogurt
method
1. spray the Frylight into a large saucepan
145
Calories
and cook the carrot, celery and garlic

gently for 10 mins, to soften. Add 2tbsp
water to help them steam-fry. stir in the
spices and cook for 1 min, then add the
tomatoes, lentils, lemon zest and stock.
Bring to the boil, then turn the heat down
and simmer for 20-25 mins, until soft.
2. using a hand-held blender, or in a
liquidiser, whizz the soup until almost
smooth. serve 1 portion of the soup
sprinkled with the chives and a spoonful of
yogurt. Freeze the leftover soup in portions
to eat another day. if you like a textured
soup, dont worry about blending.
3. serve with a slice of Nimble wholemeal
bread, toasted (51 cals).
90
Calories
WarmInG
BeeTrOOT
Serves 4 Ready in 2 hrs
Q 700g raw beetroot
Q 1tbsp olive oil
Q 1 onion, chopped
Q 1 leek, thinly sliced
Q 1 carrot, peeled and chopped
Q 1 garlic clove, chopped
Q 1tsp fennel seeds
Q 1ltr chicken or vegetable stock
Q 3tbsp dry sherry
Q Natural yogurt to serve
Q Chopped chives or dill to garnish
method
1. Heat oven to 200C, gas 6. Trim the beetroot, wrap them
in foil and place in a roasting tin. Cook for 1hr-1hr 30 mins
until tender. Remove from the oven, leave to cool, then peel
and roughly chop.
2. Warm the olive oil in a large saucepan. Add the onion, leek
and carrot and cook gently for 10-15 mins until the vegetables
are soft. Add the garlic and fennel seeds and cook for 1 min.
Add the beetroot, stock and sherry. season with salt and
pepper, stir well then bring to the boil, reduce the heat and
simmer for 25 mins. Cool the soup slightly then pure the
soup in batches in a liquidiser until smooth.
3. To serve bring the soup back to the boil and adjust the
seasoning. serve in warmed bowls with a spoonful of yogurt
and garnished with chopped chives or dill.
23
creAMy
sPINAch
149
Q
Calories

Q 1 chopped leek
Q 1tsp olive oil
Q 50ml white wine
Q 450g spinach
Q 200g frozen peas (defrosted)
Q 700ml vegetable stock
Q Juice of 1 lemon
Q 1tsp grated nutmeg
Q 1tbsp half-fat crme fraiche
Q 20g flaked almonds
Method
1. In a large pan, fry 1 chopped leek in 1tsp
olive oil until soft. Add the wine and cook
for 2 mins. Add the spinach, slowly
pressing down to wilt it as you go.
2. Add the peas and stock and simmer,
uncovered, for 5-10 mins. Cool briefly
before whizzing the soup in a food processor
until smooth, then stir in lemon juice and
nutmeg. Season, ladle into bowls, swirling in
crme fraiche and scattering over almonds.
PrAWN
MIso
Q 1tbsp white miso paste
Q 1tsp Thai fish sauce
Q 1 red chilli, deseeded and finely chopped
Q 40g fine green beans
Q 80g raw king prawns
Q 40g carrot, cut into fine strips
Q 15g edamame beans
Q A good squeeze of lime juice
Q 1 spring onion, finely sliced
Q Handful of coriander leaves, chopped
Method
1. Add 250ml boiling water to a medium
saucepan, stir in the miso, fish sauce and
chilli, and bring to a simmer.
2. Add the beans. After a min, add the
prawns and cook for 1 min. Add the
carrot and edamame. Cook for 2 mins.
3. Remove from heat, and stir in the lime
juice, spring onion and coriander.
24
150
Calories
146
Calories
ITALIAN roAsT
chIckeN & cAbbAge
Q 2 chicken legs
Q Few sprays Frylight
Q 1 medium potato (200g), peeled
and sliced
Q 750ml vegetable or chicken stock
Q Zest of 1 lemon
Q 20g bunch parsley, stalks chopped and
a few leaves reserved
Q Savoy cabbage (200g), cut into wedges
Method
1. Heat the oven to 200C, Gas 6. Put
chicken legs into a non-stick roasting
tray and spray with the Frylight. Roast
for 35 mins until really crispy and golden.
Set aside to rest.
Lunch
2. Add the potato to a large pan with

the stock, grated zest of lemon,
parsley and black pepper. Bring to
the boil, then turn the heat down and
simmer gently for 10 mins.
3. Nestle the cabbage wedges among the
potato slices in the pan and continue to
cook gently for 5-8 mins, until all the
vegetables are just tender. Turn off the
heat and leave in the pan.
4. Remove the skin and bones from the
chicken and shred the meat. Divide the
cabbage wedges and potato between
4 warmed bowls. Add the chicken and
spoon over the broth. Sprinkle with the
remaining lemon zest and garnish with
a few parsley leaves.
WINTer
Veg soUP
Q 1tbsp olive oil
Q 1 chopped onion
Q 2tsp ground coriander
Q Pinch of cinnamon
Q 2 peeled and sliced carrots (200g)
Q 200g peeled and sliced parsnips
Q 250g peeled and cubed sweet potatoes
Q 250g peeled and cubed butternut squash
Q 1.5ltr hot gluten-free low-sodium
vegetable stock
Q 400g can butterbeans
Method
1. Heat the olive oil and fry the onion for a
few mins to soften. Add the coriander and
a pinch of cinnamon and cook for 30 secs.
2. Transfer to a large sauce pan and add the
carrots, parsnips, sweet potatoes and
cubed butternut squash along with the hot
vegetable stock, season and simmer for 20
mins until the vegetables have softened.
3. Add the butterbeans to the soup, warm
through and serve. If you prefer a smooth
texture, use a stick blender.
143
Calories
25
GRiDDLED VEGETAbLE
& ChORizO SALAD
Q 150g courgettes, halved lengthways
Q 150g fennel, halved lengthways
Q 150g aubergine, sliced
Q 100g baby corn
Q 4 sweet mini peppers, halved
Q Salt and pepper
Q 1 lime, halved
Q 6 thin slices chorizo, such as
Waitrose Spanish chorizo
Q tsp olive oil
Method
1. Slice the courgettes, fennel and
aubergine into cm thick slices.
150
Calories
2. Place a ridged griddle pan over a high

heat until its 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 chargrilled
lime to squeeze over.
CAuLi STEAk
wiTh SALSA
VERDE
142
Calories
26
Q Frylight spray oil

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

Q 12g watercress
Q 1 peeled and sliced celery stick
Q 40g cooked (not pickled) beetroot,
sliced
Q A small handful of chopped
mint leaves
Q 1tbsp pomegranate juice
Q 1tbsp lemon juice
Q 1tbsp olive oil
Q tsp Dijon mustard
Method
1. Place the watercress, celery, beetroot,
mint and pomegranate seeds in a bowl.
2. To make the dressing, mix the
pomegranate juice, lemon juice, olive oil
and mustard together in a small dish and
season with black pepper. Mix well, then
pour over the salad.
138
Calories
27
148
Calories
spiCed
CouRGette, leek
& pea fRitteRs
Q 1 courgette, grated
Q 1 medium egg
Q 2tbsp self-raising flour
Q tsp chilli powder
Q tsp mustard powder
Q tsp cumin
Q Zest of 1 lemon
Q leek, shredded
28
Q 2tbsp frozen peas, defrosted

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

2. Place 6 even dollops of mixture on a
baking tray, lined with baking parchment.
Flatten down a little with the back of a
turner/fish slice and spray with Frylight.
Bake in the oven for 10 mins, then turn
and cook for a further 5 mins, or until
golden and not wet to the touch. Serve
with the yogurt and herby salad leaves
sprinkled with extra spices, if you like.
Roasted Minty
BeetRoot with
Goats Cheese
Q 400g beetroot, washed and trimmed
(but unpeeled), cut into wedges
Q 3tbsp olive oil
Q 2tbsp mint sauce
Q 2tsp balsamic vinegar
Q Salt and freshly ground black pepper
Q 100g soft goats cheese, crumbled
Q Small bunch of fresh mint, leaves picked
Method
1. Preheat oven to 180C, Gas 4. Put the
129
Calories
140
Lunch
Calories
beetroot wedges in a roasting tin, drizzle

with the olive oil and roast in the oven for
20 mins, or until just tender.
2. Meanwhile, whisk together the mint
sauce and balsamic vinegar, and then
season well with salt and freshly ground
black pepper.
3. Drizzle the mint sauce mixture over the
roasted beetroot wedges and scatter with
the crumbled goats cheese. Return the tin
to the oven for a further 5 mins. Sprinkle
on the mint leaves.
GReat
Chilled
GazpaCho
Serves 4 Ready in 15 mins, plus chilling
Q 1kg really ripe tomatoes, roughly chopped

Q 1 medium red pepper, deseeded and
roughly chopped
Q 1 medium green pepper, deseeded and
roughly chopped
Q small red onion, chopped
Q 1 garlic clove, chopped
Q 1 red chilli, deseeded and finely chopped
(optional)
Q cucumber, deseeded and roughly
chopped
Q 50g sourdough bread
Q 1-2tbsp aged sherry vinegar
Q 1tbsp chopped mint or parsley, to garnish
Q 1tsp olive oil, to drizzle
Q Salt and pepper
Method
1. Place all of the ingredients except the sherry
vinegar in the large bowl of a food processor,
reserving a handful of diced cucumber to
garnish, then blend until smooth. Season to
taste and stir in the sherry vinegar to taste.
Pour into a bowl or jug and chill for at least
an hour, until really cold.
2. Pour into bowls and scatter over the reserved
cucumber and the mint or parsley. Drizzle
tsp olive oil over each gazpacho and serve
immediately with a few ice cubes, if desired.
29
COCONUT SUMMER
COLESLAW
Q 4 large carrots, julienned
Q 1 head of chicory
Q 1 fennel
Q 1 celery heart
Q 4 spring onions, trimmed
Q Zest and juice of 2 limes
Q 1tbsp Dijon mustard
Q 320ml (2 small cans) coconut cream
Q 6tbsp chopped fresh coriander
120
Calories
Method
1. Finely slice all the vegetables, then
simply toss together with the remaining
ingredients for the dressing.
2. The coleslaw will keep in the fridge
for two or three days, so can be used
as a side dish on non-fast days too. To
maximise the length of time that you
can keep the coleslaw, store the mixed
dressing ingredients in a separate
container and dress as you go.
AROMATIC
ROAST FISH
149
Calories
30
Q 4 x 125g chunky white fish fillets,

eg cod or haddock
Q 2 garlic cloves, sliced
Q 2 pieces stem ginger, chopped,
plus 1tbsp ginger syrup from the jar
Q 8 Peppadew peppers from a jar,
drained and sliced
Q 2tbsp tamari sauce
Q Frylight cooking spray
Q 225g bag sliced curly kale
Q Juice of 12 lemon
Method
1. Heat the oven to 200C, Gas 6. Put the
fish fillets into an ovenproof dish and
scatter them with garlic slices, chopped
ginger and sliced peppers.
2. Mix together the ginger syrup and
tamari sauce in a bowl, then pour over
the fish fillets and season generously
with ground black pepper.
3. Bake for 15-20 mins until the fish is
cooked and flakes easily.
4. Heat a large non-stick wok or frying pan
with a few squirts of spray oil. Stir-fry the
kale for 5 mins with 4tbsp water until just
tender. Squeeze over the lemon juice and
serve the fish and juices with the kale.
ITALIAN-STYLE
ANTIPASTI PLATTER
Q 6tsp Philadelphia Lightest
soft cheese
Q 1tbsp basil, chopped
Q 6 mini breadsticks
Q 30g tapenade
Q 8 cherry tomatoes,
halved
Q 6 mild, sweet piquant
Peppadew peppers
Smart tip
Try placing each item
inside a little dish
or plate before arranging
on the platter. This fun
way of presentation
will make the antipasti
look more generous.
Lunch
Q 30g pitted green olives in brine

Q 50g rocket leaves
Q 1 small, ripe fig, halved
Method
1. In a small bowl, combine the
cream cheese with the basil.
2. Fill each of the Peppadew
peppers with 1tsp of the cream
cheese mixture and arrange
on a serving platter with the
remaining antipasti ingredients.
150
Calories
31
150
Calories
AUBERGINE PIZZETTES
Q aubergine, cut into 4 x 1cm rounds
Q 4 sprays Frylight
Q 2tsp tomato pure
Q 30g reduced-fat mozzarella
Q 1 ring of red or yellow pepper, chopped
Q Slice lean ham (12.5g)
Q Handful rocket leaves
32
Method
1. Heat oven to 220C, Gas 7. Line a baking
tray with baking parchment. Lay out the
aubergine slices on the tray and spray each
with Frylight and season with salt and
black pepper. Bake for 15 mins, until
golden and tender.
2. Top the aubergine with the tomato
pure, mozzarella, pepper and ham. Bake
for 5 mins, or until golden and melted.
Serve with the rocket leaves.
Smart tip
These keep well and taste
good at room temperature.
For a veggie alternative,
swap ham for a couple of
sliced olives instead.
CRUNCHY LEAF SALAD

Q 1 small fennel bulb, core removed
Q pointed or sweetheart cabbage
Q 6 small radishes
Q 1 red-skinned pear, cored and quartered
Q 6 trimmed Brussels sprouts
Q 1tbsp cider vinegar
Q 1tsp Dijon mustard
Q 2tbsp olive oil
Q Salt and black pepper
Q 1tbsp chopped toasted hazelnuts
Q 15g Parmesan shavings
Method
1. Thinly slice the fennel, cabbage,
radish and pear. Add them to a large,
shallow bowl along with the leaves of the
Brussels sprouts.
2. Whisk the cider vinegar with the Dijon
mustard, gradually add the olive oil while
whisking, then add a little salt and pepper.
Toss the salad in the dressing along with
the chopped hazelnuts. Finally, sprinkle
over the Parmesan shavings.
150
Calories
148
Lunch
Calories
SOY &
GINGER
STEAMED
SEA BASS
Q 75g skinless and boneless sea bass fillet
Q 1tsp finely sliced fresh root ginger
Q green chilli, deseeded and
finely sliced
Q 1 garlic clove, finely sliced
Q 1tsp dark soy
Q tsp sesame oil
Q 2 trimmed spring onions, halved
Method
1. Place the sea bass fillet in the centre of
a large piece of foil and scatter over the
ginger, chilli and garlic. Drizzle over the
soy sauce and sesame oil and fold over the
foil, scrunching the edges together tightly
to form a parcel. Place on a baking tray in
the oven, 180C, Gas 4, for 10-12 mins, until
the fish is cooked and aromatic.
2. Meanwhile, heat a ridged griddle pan
and griddle the spring onions for 2-3 mins,
turning occasionally, until nicely charred.
Remove and set aside.
3. To serve, open the steamed sea bass
parcel and then top with the griddled
spring onions.
33
PERSIAN SPICED
SHIRAZI SALAD
Serves 2 Ready in 30 mins, plus marinating time
Q 1 ridge cucumber
Q Sea salt
Q 500g ripe tomatoes
Q 1 medium red onion
Q Zest and juice of 2 limes
Q 2tbsp chopped fresh mint
Q 2tsp sumac
Method
1. Halve the cucumber lengthways. Then
scoop out the seeds and discard. Sprinkle
over some sea salt then leave in a colander
to draw out the water.
Smart tip
Mackerel pt freezes
really well so you can
make up this big batch,
then freeze in an ice-cube
tray for individual portions.
111
Calories
34
121
Calories
2. After the cucumber has been sitting for

around 20 mins, drain. Dice into small
pieces and set aside. Halve and deseed the
tomatoes, then dice them to a similar size
as the cucumber pieces. Peel the onion and
then chop finely.
3. Put the cucumber, tomatoes and the
onion in a large bowl with the lime zest
and juice. Leave it at room temperature,
covered, for around 1 hour.
4. When ready to serve, stir through the
mint and scatter over the sumac.
MACkEREL
PATE &
MELBA
TOAST
Makes 18 Ready in 20 mins
For the pt
Q 300g smoked mackerel, bones and
skin removed
Q 300g cream cheese
Q Grated zest and juice of 1 lemon
Q Handful flat-leaf parsley, chopped
For the toast
Q 4 slices white bread
Method
1. Put the mackerel in a food processor with
the cream cheese and lemon juice and zest.
Blend until it reaches a consistency you like.
2. Season with freshly ground black pepper
and stir in a small handful of flat-leaf
parsley. Chill the pt until ready to serve.
3. For the Melba toasts, toast the 4 slices of
white bread on both sides under the grill.
Cut the crusts off and slice the bread in 2
horizontally so you get super-thin slices.
Then cut each square into 4 triangles.
4. Arrange, cut-side up, on a baking tray
and grill until golden and curled. Serve with
the mackerel pt and lemon wedges.
Lunch
121
Calories
CHEESY TUNA
& TOMATO MELT
Q 1 sandwich thin, such as Warburtons,

halved
Q 75g drained tuna in spring water
Q 1 small, diced vine tomato
Q 1 spring onion, sliced
Q 1tbsp shredded basil leaves plus a
few leaves to garnish
Q 1tsp drained and rinsed capers

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

bowl and season to taste.
2. Spoon the tuna mixture over the
sandwich thins and then top with the sliced
cheese and slide under a medium hot grill
for 3-4 mins, or until the cheese is melted
and lightly golden. Transfer the tuna melts
to serving plates, garnish with basil leaves
and serve with the baby leaf salad.
35
146
Calories
MINTED BROAD BEAN &

PEA HOUMOUS CRUDITES
Serves 2 Ready in 10 mins, plus cooling
Q 125g frozen baby broad beans

Q 75g frozen peas
Q 2 sprigs fresh mint
Q small clove garlic, finely crushed
Q 1tsp tahini
Q 1tbsp lemon juice
Q Salt and pepper
To serve
Q 1 large carrot, cut into batons
36
Q 16 radishes
Q 2 celery sticks, cut into batons
Method
1. Place the frozen beans and peas in
a saucepan with 200ml lightly salted,
boiling water and 1 whole mint sprig.
Simmer for 4-5 mins or until tender then
drain, reserving the mint and the cooking
water. Set aside for both the water and
beans to cool.
2. Tip the cooled beans and peas into the
small bowl of a food processor with the

garlic, tahini and lemon juice. Strain
100ml of the cooking liquid into the food
processor, discarding the mint.
3. Blend until almost smooth, adding more
cooking liquid if necessary. Season to taste
then scrape into a bowl and garnish with
a few leaves from the remaining mint sprig.
Serve immediately with the crudits or
chill until required.
ROASTED CAULIFLOWER
& CHERRY TOMATO DAL
Serve 2 Ready in 1 hr 15 mins
Q 50g yellow split peas
Q 1 garlic clove, crushed
Q 1tsp freshly grated ginger
Q tsp turmeric
Q 1 bay leaf
Q 120g cauliflower, broken into florets
Q 6 cherry tomatoes
Q tsp each cumin seeds and chilli powder
Q onion, sliced
Q Few sprays of Frylight
Method
1. To make the dal, pour 400ml boiling
150
Calories
140
Lunch
Calories
water into a small pan, add the split peas,

garlic, ginger, turmeric and bay. Return to
the boil, turn the heat down, cover with
a lid and simmer for 45-50 mins, stirring
now and then, until it thickens.
2. Heat the oven to 200C, Gas 6. Toss the
cauliflower and tomatoes with the cumin,
chilli powder, onion and seasoning on a
baking tray. Spray with Frylight and roast
for 20 mins.
3. Once the split peas are soft and fairly
smooth, season well with salt. Serve
divided between 2 warmed bowls with the
cauliflower and tomatoes spooned on top.
LEMON
ROAST
CHICKEN
Serves 6 Ready in 1 hr 10 mins, plus optional

marinating time
Q 6 chicken thighs
Q 1tsp each turmeric, ground cumin and
ground coriander
Q tsp cayenne pepper
Q 3 garlic cloves, crushed
Q 2tbsp light olive oil
Q 4 onions, thickly sliced
Q Pinch saffron threads
Q 2 preserved lemons, pith removed
and sliced
Q 1 lemon, sliced
Q 50g pitted green olives
Q 1tbsp freshly chopped parsley
Method
1. If you have time, marinate the chicken
pieces in the spices, crushed garlic and 1tbsp
olive oil for 1-4 hrs.
2. Heat oven to 140C, Gas 1. Heat 1tbsp oil in a
frying pan and brown chicken on each side for
1-2 mins, then place on a baking tray. Turn
heat down and add onion, saffron, preserved
lemons and 200ml water to pan, and cook
gently for 10 mins. Spoon over the chicken
pieces, top with lemon slices and olives. Cover
with foil and cook in the oven for 40-45 mins.
3. Serve with herby couscous and sprinkle
with parsley.
37
150
PRAWN & PAPAYA

SALAd
For the dressing

Q 1 large shallot, peeled and sliced
Q 1 red chilli, finely chopped
Q Grated zest and juice of 1 lime
Q 4tbsp rice wine vinegar
Q 2tbsp mirin rice wine
Q 2tsp runny honey
For the salad
Q 350g raw prawns (or you can
use cooked to save time)
Q 1tbsp oil
Q 2 papayas, peeled and sliced
Q 125g radishes, finely sliced
Calories
Q 3 baby gem lettuce hearts,

cut into quarters
Q Large handful coriander leaves, chopped
Q Large handful mint leaves, chopped
Method
1. Mix all the dressing ingredients
together until combined and set aside.
2. Heat a griddle, frying pan or barbecue
over a medium-high heat. Toss the
prawns in the oil and cook until they are
pink throughout. (At this stage, you could
leave the prawns in the dressing until
youre ready to assemble the salad.)
3. In a large bowl, mix the papaya slices,
radishes, lettuce and herbs. Toss in the
prawns and drizzle over the dressing.
TURKEY
MEATBALLS
Smart tip
These meatballs keep well
when frozen into portions.
Serve with spiralised
courgettes if your calorie
allocation for the day allows.
38
150
Calories
Q 1 large onion
Q 2 sticks of celery, chopped
Q 500g turkey mince
Q 2tsp ground cumin
Q A small bunch of coriander, chopped
Q Grated zest of 1 lemon
Q 1 medium egg
Q 3tbsp fresh breadcrumbs
Q 1 crushed garlic clove
Q 2 x 400g tins chopped tomatoes
Method
1. Whizz the onion and celery in a food
processor to make a chunky paste.
2. In a bowl, mix the turkey mince, cumin,
chopped coriander, lemon zest, egg and
breadcrumbs with 2tbsp of the celery
paste, and plenty of salt and pepper.
3. Shape into 24 small balls. Spray oil in
a pan and fry the meatballs in batches for
about 10 mins, or until browned all over.
4. In a separate pan, spray some more oil,
then heat remaining celery paste and the
garlic for 3 mins. Pour in the chopped
tomatoes and bubble for 5 mins until
thickened. Stir through the meatballs
and simmer until cooked through.
Lunch
138
Calories
HALLOUMI, CARROT
& BEAN TACOS
Q 25g reduced-fat halloumi cheese,
finely sliced into 4 pieces
Q 2 x 9cm flour tortilla circles
Q 1 small carrot (approx 30g), grated
Q 1 spring onion, finely sliced
Q 1tbsp mixed beans in spicy tomato sauce,

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

on a high heat, warm through the
flour tortilla circles.
2. Mix together the carrot, spring onion
and beans. Place the warmed tortilla
circles on a plate, top with the salad leaves,
carrots and beans, fresh coriander leaves
and grilled halloumi slices.
39
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From the makers of
and
dinner
Tuck into these low-cal feasts and youll forget youre even on a diet
250
calories &
under
StoCK uP tHe
fReezeR!
Make these simple recipes in batches then freeze individual portions for fast days
LentiL periperi chiLLi

Q 1tbsp olive oil
Q 1 red onion, chopped
Q 1tsp Nandos Peri-peri Rub
Q 1tsp ground cumin
Q 1tsp paprika
Q 2 carrots, cut into chunks
Q 1 red pepper, deseeded and
chopped
Q 2 celery sticks, chopped
Q 150g dried red lentils
Q 1 Knorr Vegetable Stock Pot
Q 400g can black beans, drained
and rinsed
Q 3 spring onions, chopped
Q Several coriander leaves
Method
1. Heat the oil in a large pan, add the
onion and fry for a few mins. Stir in
the peri-peri rub, cumin and paprika.
Add the carrots, red pepper, celery
and garlic, and cook for 2 mins.
2. Meanwhile, put the lentils into
another pan and cover with boiling
salted water. Simmer for 15 mins.
3. Combine the Stock Pot with
600ml boiling water and pour over
the veg. Add tomatoes and black
beans, and simmer for 5 mins.
4. Drain lentils, add to the veg and
cook for 5 mins. Sprinkle over spring
onions and coriander leaves to serve.
42
250
Calories
creaMy cOD curry

Q 1 onion, peeled and roughly
chopped
Q 4 garlic cloves
Q 65g fresh coconut pieces
Q 1 red chilli, seeds removed
Q 1tsp black peppercorns
Q 1tbsp oil
Q 1tsp black mustard seeds
Q Large handful fresh curry leaves
Q 1tsp turmeric powder
Q 1 tomato, deseeded
Q 200ml fish or vegetable stock
Q 250ml reduced-fat coconut milk
Q 320g cod, cut in chunks

Q Good squeeze of lime juice
Method
1. In a blender, whizz the onion, garlic,
coconut, chilli and peppercorns and set
aside. Heat the oil in a wide, heavy-based pan.
2. Add the mustard seeds once they start
to pop, add the curry leaves and cook for
30 secs, then add the onion paste. turn
down the heat slightly and cook for another
5 mins, then add the turmeric, tomato,
stock and coconut milk. Simmer gently for
a further 10 mins.
3. Add the fish and cook for 10 mins.
Season and add a squeeze of lime.
230
220
Dinner
Calories
fish pie
Serves 4 Ready in 20 mins, plus cooking
Calories
Smart tip
Serve with 50g broccoli
per person to make up
to your 250 calories.
Q 300g celeriac, peeled and chopped

Q 120g cauliflower
Q 200g smoked haddock, skinned
Q 200g haddock, skinned (not previously frozen)
Q 200ml skimmed milk
Q 80g raw prawns
Q 1tbsp cornflour
Q 2tbsp quark
Q 25g spinach, chopped
Q 1tbsp freshly chopped chives
Q zest of 1 lemon
Q 1 small leek, trimmed and finely sliced
Q 50g reduced-fat Cheddar, grated
Q 4 sprays of frylight
Method
1. Boil the celeriac in a pan of water, until tender, then mash.
Whizz cauliflower, then place in a bowl, cover with cling film
and microwave for 5-6 mins. Mix the celeriac and cauliflower
together with a little seasoning. Set aside.
2. Meanwhile, gently poach the fish in milk until just opaque,
scoop out with a slotted spoon and divide between 4 individual
foil containers or oven and freezer-proof pie dishes and add
the prawns. Mix cornflour with 100ml cold water and stir
into the poaching milk. Cook over a high heat, stirring, until
thickened. take off the heat and stir in the quark, spinach,
chives, lemon zest and black pepper. Spoon over the fish.
3. Steam the leek. top the fish with the mash, leek, Cheddar
and a spray of frylight. Cool completely before freezing.
4 to cook straight from frozen, heat the oven to 160C, Gas 4
and bake for around 50 mins. If cooking straight away heat
the oven to 200C, Gas 6 and bake for 25-30mins.
43
249
Q
Calories
Light veggie Moussaka

Serves 4 Ready in 30 mins, plus cooking time
Q 1 aubergine, sliced into 1cm rounds
Q 1 courgette, sliced into 1cm rounds
Q 2 eschalion shallots, 1 chopped,
1 halved
Q 350g Quorn mince
Q tsp mixed spice
Q 2tbsp cornflour mixed
with 100ml water
Q 50g reduced-fat feta cheese, crumbled
44
Q 20g Parmesan
Method
1. Heat oven to 200C, Gas 6. Arrange
the aubergine and courgette in baking
trays lined with baking parchment.
Spray with Frylight and bake for
15-20mins, turning until tender.
2. In a non-stick saut pan, cook the
chopped shallot in 1tbsp water until
softened. Add the Quorn mince and stirfry for 2 mins, then stir in the mixed spice,
tomatoes, Stock Pot and a tomato can
full of water. Bring to the boil, then turn
the heat down and simmer for 20 mins.
3. Meanwhile, warm the milk with the
halved shallot and black pepper. Allow

to infuse for 5 mins, then remove the
shallot. Mix the cornflour with 100ml
water and stir into the milk, turn the heat
up and stir until thickened. Take off the
heat and mix in the feta and Parmesan.
4. Divide the cooked mince between 4 foil
containers or oven and freezer-proof pie
dishes. (Or pour into 1 ovenproof dish if
serving straight away). Top with the
aubergine and courgette, then pour over
the white sauce. Cool completely before
freezing. Cook from frozen at 160C, Gas
4 for around 50 mins. If cooking straight
away cook at 200C, Gas 6 for 30 mins.
190
Calories
spicy caribbean
sausages
Q 1 red onion, chopped
Q 12 chicken chipolata sausages
(eg, Heck or M&S)
Q 4 sprays of Frylight
Q 1 fresh mango, cut into chunks
Q 1 yellow pepper, cut into chunks
Q 2tsp jerk seasoning
Method
1 Heat oven to 200C, Gas 6. Put the onion
and sausages into a baking tray and spray
with the Frylight. Roast for 10 mins. Add
the mango, yellow pepper, jerk seasoning
and toss well. Roast for a further 10 mins.
paprika
gouLash
Serves 4 Ready in 1 hr
Dinner
2 Pour the tomatoes over the sausages and

mix well. Add the Stock Pot and around
200ml water. Return to oven for 15 mins.
Serve a portion straight away with extra
salad or veg, or cool completely before
freezing in individual foil containers or
freezer bags. Cook straight from frozen at
160C, Gas 4 for around 50 mins, or defrost
fully and microwave, until piping hot.
Smart tip
Serve with cauliflower rice to soak
up the lovely saucy juices. Look
out for the flavoured Cauli Rice
pouches in the supermarket.
250
Calories
Q Few squirts of Frylight

Q 400g pork tenderloin, cubed
Q 1 stick celery, chopped
Q 1 small onion, peeled and chopped
Q 2tsp sweet smoked paprika
Q 500g passata with garlic and herbs
Q 200g new potatoes, halved if large
Q 250g celeriac, peeled and cut into chunks
Q 200g low-fat natural yogurt
Method
1. Heat the oven to 190C, Gas 5. Heat a large
non-stick flameproof casserole, add the
Frylight and pork, season and cook for 5 mins
until browned. Add the celery and onion and
cook for 5 mins or until browned, turning as
needed. Add a little water to steam-fry.
2. Add the paprika and cook for a minute.
Then pour in the passata, potatoes, celeriac
and 350ml water to the pan. Bring to the boil,
cover and cook for 40 mins, until the meat and
potatoes are tender. Serve with a small dollop
of natural yogurt on top of each portion.
45
ShakShuka
180
Calories

Q 1tbsp sunflower oil
Q 2 chopped onions
Q 2 red peppers, sliced
Q 2 yellow peppers, sliced
Q 2tbsp Baharat spice mix
Q 1tbsp light muscovado sugar
Q 6 tomatoes, chopped roughly
46
500 calorie diet mealplanner
Q 6 large eggs
Q Fresh coriander for garnish
Method
1. Heat the oil in a large frying pan, add
the onions and soften for a couple of mins.
Add the garlic and peppers and fry gently
together for 5 mins.
2. Add the Baharat spice mix, turn up
the heat and cook for a few more mins.
3. Add the sugar, tomatoes and 150ml
water. Season and simmer gently for

15 mins, until thickened.
4. Make 6 wells in the mix and crack
an egg into each. Sprinkle some salt on
top of each egg, then turn the heat down
as low as it will go, cover the pan and
allow the eggs to cook for 12-15 mins,
when the whites should be just set and
the yolks still runny. To serve, scatter
with fresh coriander.
Turkey burger
& couScouS
Q 1 cauliflower, broken into florets
Q 100g cherry tomatoes, halved
Q 2tbsp freshly chopped mint
Q 4 spring onions, sliced
Q 1 stick celery, sliced
Q Zest from 1 lemon and 2tbsp juice
Q 1tbsp extra virgin olive oil
Q 300g turkey mince
Q 3tbsp Hellmanns Lighter Than Light
Mayonnaise
Q Few stalks fresh parsley

Q 8 sprays Frylight Sunflower Oil
For the tzatziki
Q cucumber, deseeded and chopped
Q 1 small clove garlic, crushed
Q 100g fat-free Greek yogurt
Method
1. Put the cauliflower florets into a food
processor and whizz to make couscous
grains. Pour into a bowl and add the cherry
tomatoes, mint, sliced spring onions, celery,
Dinner
lemon zest and 2tbsp of juice, and olive oil.

Season to taste.
2. Rinse out the food processor and add the
turkey mince, mayonnaise, a squeeze of
lemon juice and parsley. Season well and
blitz a few times. Heat a griddle pan or grill.
Shape turkey mince into burgers, spray
with Frylight and grill for 10 mins, turning
halfway through, or until cooked through.
3. Stir the cucumber and garlic into the
yogurt and season. Serve the burgers
with cauliflower couscous and tzatziki.
248
Calories
47
easy beef Curry

& pak Choi stir-fry
Q 2tsp sunflower oil
Q 1tbsp red or yellow
Thai curry paste
Q 300g extra-lean minced beef
Q 2tbsp Thai fish sauce
Q 1tsp calorie-free
sweetener
Q 75g basmati rice
Q 4 pak choi, quartered
lengthways
48
method
1. Heat oil in a large wok or pan, fry curry
paste for 1 minute. Add the mince and stir-fry
for 3 minutes, stirring to break up the beef.
2. Add 100ml water, the fish sauce and the
sweetener, and simmer gently for 5 minutes.
3. Cook the rice in 400ml salted water,
bring to the boil, cover and simmer for
10 minutes until rice is tender and the
liquid is completely absorbed.
4. Add pak choi and spring onions to
mince and cook for 1 minute until
just wilted. Serve with the rice.
250
Calories
Dinner
160
Calories
Cauliflower
margherita pizza
Q 250g cauliflower
Q 1 large egg
Q tsp fresh oregano, chopped
Q 1tsp grated Parmesan
Q 1-2tbsp tomato pure
Q 25g mozzarella
Q 1tbsp sweetcorn
Q Quarter of a red pepper,

cut into thin strips
Q A handful of rocket
1. Heat the oven to 200C, Gas 6. Blitz the

cauliflower in a processor and tip into a
microwave-safe bowl. Cook on high for 5-6
minutes, until softened. Squeeze out excess
water in a clean tea towel, then mix with the
egg, oregano and Parmesan, and season.
2. Spread the cauliflower mix on to

a baking tray lined with non-stick
baking paper, to a circle that is roughly
23cm wide. Spray with the Frylight and
cook for 10 minutes.
3. Mix the tomato pure with a little hot
water and spread on to the cauliflower
base. Top with the mozzarella, sweetcorn
and red pepper, and cook for a further
10 mins. Top with the rocket and serve.
49
Gardeners veG
& lentil pie
Serves 6 Ready in 1 hour
Q 100g red split lentils

Q 450g potatoes, quartered
Q 1tbsp rapeseed oil
Q 1 large onion, chopped
Q 2 large carrots, diced
Q 2 large parsnips, diced
Q 2 sticks celery, chopped
Q 2 garlic cloves, sliced
Q 1 litre vegetable stock
Q 2tbsp sundried
tomato paste
Q 4tbsp skimmed milk
Q 2tbsp olive oil
Q 3tbsp chives, chopped
method
1. Put the lentils into a pan
and cover with boiling,
salted water. Simmer for
20 minutes until tender.
2. Meanwhile, bring the
potatoes to the boil, then
simmer for 15 minutes until
they are tender.
3. Heat the oven to 200C,
Gas 6. Heat the oil in a pan,
add the onion and cook
for 5 minutes to soften.
Add the carrots, parsnips,
celery and garlic and cook
for 5 minutes.
4. Add the stock and
tomato paste and simmer
for 20 minutes. Drain the
potatoes, return to pan,
season and add milk and
olive oil. Mash until
smooth. Drain any excess
liquid from the lentils,
stir into the vegetable
mixture, then tip into a
large, ovenproof dish. Top
with the mashed potato.
Place in the oven for
20 minutes. To serve,
garnish with chives.
50
246
Calories
stir-Fry sesame
prawns with
veG noodles
Q 1 medium carrot
Q 75g broccoli stem
Q 1 small courgette
Q 2tsp sesame oil
Q 90g raw, peeled king prawns
Q 1tsp fresh ginger, chopped
Q 2tsp soy sauce
Q tsp sesame seeds
method
1. Use a spiraliser or julienne-style
peeler to cut the carrot, broccoli stem
and courgette into separate piles of
noodle-like strands.
2. Heat the sesame oil in a wok and stir-fry
the prawns for about 2 minutes, until they
are pink and cooked through. Remove with
a slotted spoon and set them aside. Return
the pan to the heat and stir-fry the carrot
Dinner
and broccoli noodles with the ginger

for 2-3 minutes until beginning to
soften. Add the courgette noodles
and stir-fry for a further 2-3 minutes
before returning the prawns to the pan
to reheat. Drizzle over the soy sauce and
then toss to coat.
3. Heap the noodles in a dish and
serve immediately, scattered with
the sesame seeds.
235
Calories
51
250
Calories
Pan-fried chicken
with balsaMic
PePPers & couscous
Q 4 x 125g skinless chicken fillets

Q 1tbsp olive oil
Q 1 red pepper, cut into strips
Q 1 yellow pepper, cut into strips
Q 2 garlic cloves, halved
Q A few sprigs of thyme
Q 60g giant couscous
Q 1 Knorr Chicken Stock Pot capsule
52
Q 1tbsp balsamic vinegar

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

and simmer, covered, for 15 minutes,
until peppers are tender.
4. Meanwhile, boil the couscous in stock
and water for 7 minutes until tender.
5. Stir balsamic vinegar into the peppers.
Cook for a few more minutes to reduce.
6. Serve chicken on top of the couscous,
with the peppers and a drizzle of
balsamic vinegar. Finish with a handful
of rocket on top.
Dinner
sQuash risotto
Q 350g pack prepared butternut squash
Q 4 sprays Frylight
Q 1 vegetable stock cube
Q 100g risotto rice
Q 1 medium onion, sliced
Q 100g spelt
Q 1tbsp fresh sage, chopped
Q 20g Parmesan, finely grated
Method
1. Heat oven to 200C, Gas 6. Spread
the butternut squash out on a baking
tray and spray with Frylight, season,
then roast for 20 minutes, stirring the
squash occasionally.
2. Pour 600ml water into a pan, add
the stock cube and bring to the boil.
Next, add the rice and onion, simmer
for 10 minutes, stirring occasionally.
Then, add the spelt and continue to

cook for a further 12 minutes, until
the water has been absorbed and the
rice and spelt are just tender. Add more
water if required.
3. Just before serving, stir in the sage,
Parmesan and seasoning. Divide
the risotto between four warmed
serving bowls and place the roasted
squash piled on top.
250
Calories
53
Pan-fried ScalloPS
with celeriac MaSh
Q 400g peeled celeriac, cut into
chunks
Q Pinch freshly grated nutmeg
Q 75g fat-free crme fraiche, such as
Yeo Valley
Q Salt and pepper
Q 1tbsp olive oil
Q 200g large, roeless scallops
Q 100g asparagus tips steamed,
to serve
Method
1. Cook the celeriac in a large pan of
233
Calories
54
lightly salted, boiling water for about

20 mins, or until tender. Drain well
then return to the pan with the nutmeg,
crme fraiche and a pinch of salt and
pepper. Blend with a handheld blender
until smooth and keep warm.
2. Heat the oil in a non-stick frying pan
until hot. Add the scallops to the pan
and cook over a high heat for 1 minute
on each side, until cooked and golden.
3. Spoon the mash onto 2 warmed plates
then top with the scallops, drizzling
over any juices. Serve immediately
with the steamed asparagus tips.
245
Dinner
Calories
thai Beef cUrrY
Q 6 baby sweetcorn, halved

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

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

stirring. Push the onion mixture to one side.
4. Increase the heat, add the steak and cook
for 2 mins to brown.
5. Add the red pepper, sweetcorn and
beans and mix well. Stir in the lime leaves,
sugar, black bean sauce, lime juice, fish
sauce and 100ml water or more if you like
a runnier sauce. Bring to a simmer for a
couple of mins.
6. Season with black pepper, then sprinkle
on the Thai basil and mint.
55
TOMATO & TURKEY

MEATBALLS
Q 400g can butterbeans, drained

Q 1 Knorr Chicken Stock Pot
Q 400g can tomatoes
Q 1 onion, chopped
Q 100ml red wine
Q 200g mushrooms, sliced
Q 1tsp caster sugar
240
Calories
56

Q 250g turkey meatballs
Q 6 sprays Frylight
Q Basil leaves, to finish
Method
1. Simmer the butterbeans in the chicken
stock and 300ml water for 10 mins. Drain
completely and crush lightly.
2. Meanwhile, pour the tomatoes into a pan
and cook with the onion for 5 mins.

Add wine, mushrooms, caster sugar and
vegetable stock, bring to the boil and
simmer for 15 mins. Season to taste.
3. Cook the meatballs in a non-stick frying
pan in the Frylight for 10mins, turning,
until browned and cooked through. Serve
with the tomato sauce and butterbeans,
garnished with basil.
Dinner
248
Calories
TOFU STIR-FRY
Q 200g pack tofu

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

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

the mushrooms, mangetout and peppers
for 3-4 mins. Add a splash of water to
create some steam. Add the soy and oyster
sauces and toss to coat the vegetables.
3. Add the rice noodles and heat through,
adding a splash of water to make it feel
more saucy. Serve the noodles with the
tofu and sprinkle over the sliced spring
onion and sesame seeds. Serve with a
dash of extra soy, if you like.
57
MIDDLE EASTERN
SALAD
Q 100g bulgur wheat

Q 1 head romaine lettuce
Q 250g feta cheese
Q 2 pitta breads, toasted
Q Juice of 3 limes
Q 3tbsp olive oil
Q 1 red onion, sliced
250
Calories
58
Q 200g cherry tomatoes, quartered

Q A large handful each of fresh coriander
and parsley, roughly chopped
Method
1. Add the bulgur wheat to a pan of
boiling, salted water and cook for
15 minutes, until just tender. Drain.
2. Shred the lettuce, roughly chop the feta

and tear the toasted pitta bread into
pieces. Place in a large serving bowl.
3. Drain the bulgur wheat, leave to cool,
then season and add the lime juice and
olive oil. Add to the bowl.
4. Toss in the onion, tomatoes and herbs,
then sprinkle over the pomegranate
seeds to garnish.
250
Dinner
Calories
FAB FISH, FENNEL

& POTATO BAKE
Q 1 medium potato (approx 200g), sliced

Q Half a fennel bulb, sliced
Q Half a 290g jar peppers,
drained and sliced
Q A handful of basil leaves
Q 2 cod fillets (approx 150g)
Q 1tbsp lemon and pepper breadcrumbs

Q Half a lime
Q 2tsp olive oil
Method
1. Heat the oven to 200C, Gas 6. Cook the
potato slices and fennel in boiling, salted
water for about 5 minutes, until softened.
2. Layer the potatoes, fennel, peppers and

basil in an ovenproof dish, seasoning with
salt and ground black pepper as you go.
3. Top with the fish fillets, sprinkle over
crumbs. Cut 2 slices of lime, use to top
the fish and squeeze over the remaining
juice. Drizzle with olive oil and bake for
25 minutes until the fish and veg are tender.
59
VENISON BURGER
& CHIPS
For the chips

Q 1 small Maris Piper potato (about 125g )
Q Frylight spray oil
For the burgers
Q 100g venison steak, roughly chopped
Q 1tbsp quark
Q 2 spring onions
Q 1tsp freshly chopped thyme
To serve
Q 4 baby plum tomatoes, halved
Q 2 small gherkins, sliced
Method
1. Preheat the oven to 200C, Gas 6. Cut
the potato into chips. Cook them in boiling
water for 5 minutes, then drain well and
spread them out on a baking tray. Spray
very lightly with oil. Bake in the centre
of the oven for 15 mins.
2. Place the chopped venison steak,

quark, spring onions and thyme in a food
processor and whizz until just blended.
Shape into 2 burgers and place on a sheet
of baking parchment.
3. Remove baking tray with chips from
oven, turn them over and move to one side
of tray. Place parchment with burgers on
the other side of it and bake for 15 mins.
Serve with tomatoes and gherkins.
247
Calories
60
Dinner
250
Calories
AROMATIC FISH
WITH BUTTERNUT
SQUASH MASH
Q 4 x 150g chunky cod fillets

Q 1 lemon
Q 2tsp mild curry powder
Q 2tsp olive oil
Q 350g butternut squash,
peeled and cubed
Q 400g can butterbeans,
drained and rinsed
Q 150g broccoli, cut into florets
Method
1. Heat the oven to 200C, Gas 6. Put the
cod on a baking tray, lined with baking
parchment. Halve the lemon, squeeze
juice over fish, sprinkle over curry
powder and drizzle with the olive oil.
Cook for 10-12 mins until fish is opaque.
Set aside to rest in a warm place.
2. Put the squash in a microwaveable
bowl with 2tbsp water, cover with cling
film, pierce several times and cook on
high for 6-8 minutes. Meanwhile, put the
Stock Pot into a pan with the butterbeans

and cover with water. Cook for 6-8 mins,
until tender. (Remove any skins that
come away during cooking.) Put the
cooked squash and beans into a food
processor and blitz with enough cooking
stock to make a smooth, thick pure.
3. Put the broccoli in a microwaveable
bowl, add 2tbsp water, cover with cling
film, pierce several times and microwave
on high for 4-5 mins until just tender.
Serve the fish with the mash and broccoli.
61
236
Calories
SKINNY SPANISHSTYLE FISH STEW
Q 100g fennel, sliced

Q Few squirts Frylight
Q 1tsp paprika, sweet or hot smoked
Q 125g tomato passata
Q 100g cod fillet
Q 75g fresh king prawns, shelled
Q Zest and juice of 1 lemon
62
Q 40g green beans

Q 80g cauliflower florets
Q Fresh parsley to garnish
Method
1. Take a medium pan, add the fennel and
a squirt of Frylight, and cook until tender.
Add the paprika, passata and stock. Cook
over a high heat for 5 mins, until thickened.
2. Next, add the cod and prawns, stir well
to coat in the sauce and simmer for a
further 10 mins, until both are just

cooked through. Season to taste and add
the lemon zest and juice.
3. Meanwhile, cook the green beans in
boiling water for 3-4 mins, until just
tender, and whizz 80g cooked cauliflower
in a food processor. Toss the cauliflower
couscous with a squeeze of lemon juice
and serve with the fish stew and beans,
scattered with fresh parsley.
YAKITORI CHICKEN
BROCHETTES
Serves 2 Ready in 20 mins, plus marinating
Q 3tbsp dark soy sauce
Q 2tbsp mirin
Q 2tbsp cooking sake or Chinese rice wine
Q 1tbsp palm or dark soft brown sugar
Q 225g free-range chicken breast
Q 4 trimmed spring onions, cut into

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

the marinated chicken and the spring
onion onto skewers then arrange on a
non-stick or parchment-lined baking
sheet. Bake in a preheated oven at 190C,
Gas 5, for 8-10 mins, until browned,
sticky and cooked through.
3. Meanwhile, use a spiralizer to cut the
cucumber into long, thin ribbons or use
a vegetable peeler to create long ribbons,
then cut into more edible-sized lengths
and arrange attractively on serving plates.
4. Remove the chicken from the oven then
transfer to the serving plates and serve
scattered with sesame seeds.
Smart tip
Waitrose and some speciality
stores now stock bottles of
yakitori sauce. So if youre
short of time, just replace this
homemade sauce with 3tbsp
shop-bought yakitori sauce
instead (20 cals per tbsp).
249
Calories
63
CREAMY POACHED
EGG POTS
Q 75g spinach
Q 4tbsp half-fat crme fraiche
Q 2 large eggs
Q Freshly ground black pepper to season
Q 25g smoked salmon
Q 2 small slices wholemeal bread
(30g per serving)
Method
1. Heat the oven to 180C, Gas 4.
2. Wilt the spinach in a bowl in the
microwave for 30 secs on high, then drain.

3. Divide the crme fraiche and spinach
between 2 ramekins. Crack an egg on top
of each one and season with freshly
ground black pepper.
4. Place the ramekins in a baking tin and

half-fill the tin with warm water. Bake for
15 mins until the egg is set with a runny
yolk, or 5 mins longer if
you prefer your egg
completely set.
5. Top each pot with
strips of the smoked
salmon. Serve with
a slice of bread or
toast per serving.
245
Calories
64
Dinner
250
Calories
JERK CHICKEN SALAD

Serves 6 Ready in 40 mins,
plus marinating
Q 6 small chicken breasts

(600g total weight)
Q 2tbsp dry Jamaican jerk seasoning
Q 2tbsp olive oil
Q Juice of 1 lemon
Q 3 corn on the cob
Q 1 small ripe and ready avocado (150g)
Q 4 little gem lettuces, quartered

Q 2 celery stalks, chopped
Q 200g cherry tomatoes
Q Small bunch coriander
Q 2tbsp Pizza Express House
Light Dressing
Method
1. Season the chicken breasts with salt and
ground black pepper, sprinkle over the
jerk seasoning, garlic, 2tbsp olive oil and
the lemon juice. Cover and chill for 2 hrs.
2. Heat the oven to 200C, Gas 6 or heat

a barbecue until the coals are white.
3. Brush the corn with oil. Cook chicken
and corn in the oven for 20 mins, or
barbecue for 15 mins, turning as needed.
4. Meanwhile, quarter avocados, peel and
slice. Use a sharp knife to cut the roasted
corn away from the cob.
5. Pile the lettuce into a bowl with celery,
tomatoes, avocado, chicken, corn and
coriander leaves. Drizzle with dressing.
65
235
Calories
Smart tip
This makes four portions of
rag, so can either feed the
whole family or be divided into
portions to refrigerate or freeze
for future fast-day meals.
BEEF RAGU WITH

COURGETTE FETTUCINE
Serves 4 Ready in 1 hours
Q 1tbsp olive oil

Q 1 onion, finely chopped
Q 1 carrot, peeled and finely chopped
Q 1 stick celery, finely chopped
Q 350g extra-lean minced beef
Q 2tbsp tomato pure
Q 100ml red wine
Q 400g chopped tomatoes in natural juice
Q 1tsp dried oregano
Q 4 small courgettes
66
Method
1. Heat the oil in a large saucepan or
frying pan with deep sides and cook the
onion, carrot, celery and garlic over
a medium-high heat for 12-15 minutes,
stirring occasionally until softened.
2. Add the meat and fry for 3-4 minutes,
until browned all over, then stir in the
tomato pure and cook for a further
1-2 minutes. Pour in the wine and
bubble until evaporated, then add
the chopped tomatoes, oregano and
150ml water. Season with salt and
pepper then lower the heat, cover and

simmer gently for 30-40 minutes,
stirring occasionally and adding more
water if it seems dry, until the rag
is rich and thick.
3. Cut the courgettes into fettucinestyle ribbons using a spiralizer, or cut
into thin strips using a julienne-style
peeler. Drop into a pan of salted, boiling
water and cook for 2 minutes, until just
tender. Next, drain well and heap into
serving bowls. Top with the rag and
serve immediately.
PASTRY-FREE
SPINACH QUICHE
Q 1 red onion, sliced
Q 1tbsp light olive oil
Q 80g bag baby spinach
Q 200g pack feta, cubed
Q 50g pitted black olives, halved
Q 6 large eggs, beaten
Method
1 Heat oven to 180C, Gas 4. Gently fry the
onion in the oil for 5-7 minutes, to soften.
Turn off the heat, add the spinach to the
pan and stir until it starts to wilt.
2 Spoon the onion and spinach into a 20cm
round, solid-based sandwich tin, buttered
and lined with baking parchment.
Dinner
3 Add the feta cheese and olives

to the onion and spinach mixture,
and stir to mix up slightly. Next,
season the beaten eggs well and
pour over the vegetables.
4 Bake in the oven for around
20-25 minutes, or until just set.
Cut into wedges to serve.
215
Calories
67
LIGHT CHICKEN
MASALA WITH CAULI
& SAFFRON RICE
Q 1 onion, roughly chopped

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

Q 100g frozen peas
Q Pinch saffron strands
Q Salt and pepper
Method
1. Place the onion, garlic, ginger, chilli,
garam masala and 20g coriander, including
the stalks, into a food processor and blend
until smooth. Heat the oil in a frying pan
and cook the curry paste over a medium
heat for 5-6 mins, stirring frequently. Add
the chicken and cook for 2-3 mins to seal,
then add the chopped tomatoes with
200ml hot water. Bring to the boil, reduce

the heat and simmer gently uncovered for
12-15 mins, or until the chicken is cooked
and the sauce thickened.
2. Meanwhile, place the cauliflower florets
in the large bowl of a food processor and
pulse until it resembles rice. Tip into a large
frying pan with the butter, cardamom
pods, peas and saffron. Season with salt
and pepper then cover and cook gently for
6-7 mins, until just tender. Serve with the
curry, garnished with the remaining
coriander leaves.
247
Calories
68
235
Dinner
Calories
SPICY STEAK SALAD

Q 2 x 200g sirloin steaks

Q Black pepper for seasoning
Q 3 limes
Q 2tbsp tamari soy sauce
Q 2cm grated ginger
Q 1tbsp brown sugar
Q 1 red chilli, deseeded and chopped
Q Small bunch coriander stalks, chopped

Q sliced cucumber
Q 150g cherry tomatoes, quartered
Q 1 sliced red onion
Q 1 handful fresh mint
Q 1 handful fresh basil
Method
1. Season the sirloin steaks with black
pepper, the zest and juice of 1 lime and
the tamari soy sauce. Set aside.

2. To a jar, add zest and juice of 2 limes,
the ginger, sugar, chilli and coriander
stalks. Put the lid on and shake to mix.
3. Combine the cucumber, cherry
tomatoes, red onion, mint and basil.
4. Griddle steaks for 3 mins each side.
Slice the steak, arrange on top of salad
and drizzle over dressing.
69
More
than ever!
FASHION BEAUTY
HEALTH FOOD
CRAFT
Home of
magazine
SmoothieS
Boost the health benefits of your fast with our liquid meals. Just blend and go!
243
calories &
under
ULTIMATE GREEN
SMOOTHIE
Blend 150ml apple
juice, 4 frozen broccoli
florets, 1 chopped apple,
50g sliced avocado.
238
Calories
72
Smart fact
This ultra-green cocktail

benefits from broccoli.
Did you know, just a 100g
serving of broccoli will
provide you with more than
150% of your recommended
daily intake of vitamin C?
SUpER vEG
bLENd
Smoothies
Roughly chop 50g boiled (not pickled)

baby beetroot, then whizz with 100ml
apple juice, 50ml orange juice, 1tbsp
grated carrot and 1tsp grated ginger.
Smart fact
Beetroot has soluble and

insoluble fibre, both of
which play roles in fighting
fat. Its powerful nutrient
compounds help protect
against heart disease, birth
defects and certain cancers.
88
Calories
243
Calories
TROpIcAL
SMOOTHIE
Blend 50ml half-fat coconut milk,
2 handfuls spinach, 100g chopped
pineapple, 1 sliced banana, 75g chopped
papaya, 3tbsp low-fat yogurt.
Smart fact
This filling blend contains
coconut milk, which is
high in fibre, vitamins C,
E and the B vitamins, plus
magnesium and iron.
73
CRAVing
BUsteR
Blend 75g blueberries, banana, 50ml

fat-free strawberry yogurt and 50ml
apple juice with a pinch of cinnamon.
Smart fact
Bananas are a great
weight-loss food because
they taste sweet and are
filling, which helps curb
cravings. They also help
sustain blood sugar levels
during workouts.
AntioxidAnt
BReAkfAst
smoothie
Blend 100g frozen blueberries, 150ml
no-added-sugar cranberry juice, 1tsp
agave nectar and 2 soft pitted prunes.
Smart fact
Blueberries and cranberries

outrank nearly every other
fruit and vegetable in
levels of disease-fighting
antioxidants. Both are
also great sources of fibre
and vitamin C.
74
117
Calories
93
Calories
AlkAlineBoosting
smoothie
Smoothies
Blend 50ml coconut milk,

cucumber, banana,
1 kiwi fruit, handful spinach,
handful ice cubes (optional).
Smart fact
Kiwis are an unsung

superfood, especially
when it comes to their
alkaline properties.
Theyre also an excellent
source of calcium, folic
acid and vitamin C.
156
Calories
75
105
Calories
Berry
Boost
Blend 50g blueberries
and 50g raspberries
with banana and
125ml skimmed milk.
76
Smart fact
Raspberries are rich
in the phytonutrient
rheosmin also known
as raspberry ketone
which is said to speed
up your fat metabolism.
KALe, KIWI &

APPLe JUICe
Smoothies
Blend 1 green apple, 1 kiwi fruit, 100g kale

(stems removed), 250ml water, juice of
1 lime and 2 pinches of grated ginger.
Smart fact
Crisp green apples give the

best flavour. Try Granny
Smiths, which contain
high levels of immuneboosting antioxidants.
131
Calories
APPLe &
BLUeBerry
smoothIe
Blend 2 handfuls blueberries (frozen or
fresh), 1 large apple, cored, 2 handfuls
spinach, 10 strawberries (fresh or frozen)
and 3tbsp low-fat yogurt.
166
Calories
77
Only
9
9
.
4
On sale NOW at all good

newsagents and supermarkets
dessert
Be smart and you can treat yourself without breaking the rules!
150
calories
& under
Skinny
carrot
cake
98
Calories
Makes 30 squares
Ready in 45 mins, plus cooling
Q 3 medium carrots
Q 90g golden caster sugar
Q 3 eggs
Q 175ml sunflower oil
Q 200g self-raising flour
Q A pinch of baking powder
Q 2tsp mixed spice
Q 2tsp skimmed milk
For the creamy topping
Q 150g 0% fat Greek yogurt
Q 150g Philadelphia Lightest
Cream Cheese
Q Zest of 1 orange and juice to sweeten
Q 1tsp honey
Method
1. Heat oven to 180C, Gas 4. Line
a 30cm x 20cm Swiss roll tin. Grate
the carrots into a bowl (or use an
attachment on a food mixer).
2. Using a hand-held mixer, whisk
together the sugar and eggs, until light
and creamy. Whisk in the oil. Then,
with a large metal spoon, fold in the
flour, baking powder and mixed spice.
Stir in the carrots and milk.
3. Pour the mixture into the tin and
bake for 35-40 minutes. Leave to cool in
the tin for 5 minutes, before transferring
to a cooling rack to cool completely.
4. In a serving bowl, mix together the
yogurt, Philadelphia, orange zest and
juice and honey. Cut the cake into 30
even squares and serve with a dollop
of the creamy topping.
80
Smart tip
These yummy cake
squares can be frozen,
so you can defrost just
a couple each week for
a sweet fast-day treat.
Dessert
45
Calories
Smart tip
This will keep for up to
three days in the fridge.
Keep it in the loaf tin, so
it doesnt lose its shape.
Strawberry
& vanilla jelly
layer deSSert
plus setting and cooling
Q 300ml Hartleys Low Calorie
Strawberry or Raspberry Jelly (made up
from 1 sachet)
Q 75g fresh raspberries and blueberries
Q 4 gelatine leaves
Q 2 x 170g pots Mller Light Strawberry
Yogurt
Q 300g Total 0% Fat Greek Yogurt
Q 1tsp vanilla extract
Q 2tsp icing sugar
Method
1. Line a 1kg loaf tin with cling film. Make
the jelly according to packet instructions.
Arrange the berries at the bottom of the
loaf tin and pour over the jelly. Leave to set
in the fridge for around 4 hours.
2. Put 2 leaves of gelatine into a bowl of
cold water to soak. Measure 100ml boiling
water into a jug or bowl. Squeeze out each
leaf of gelatine and whisk into the boiling
water. Put the Mller Light yogurts into a
bowl and whisk in the dissolved gelatine.
You want to see some air bubbles on the
surface. Pour over the set jelly in the tin

and refrigerate until firm (4-6 hours).
3. Once the strawberry yogurt has set,
repeat the process with the remaining
gelatine and Greek yogurt, adding the
vanilla extract and icing sugar to sweeten.
Pour into the tin and leave to set for
a further 4-6 hours or overnight.
4. To serve, turn out on a platter or tray
and rub the base all over with a hot cloth.
The jelly should come away easily. Remove
the cling film and slice. Serve with extra
berries, if you like.
81
GOOSEBERRY
FOOL

plus chilling
Q 45g caster sugar
Q 900g gooseberries (fresh
or frozen), plus 12-18 small
gooseberries, to decorate
For the custard
Q 1tsp cornflour
Q 1 egg, beaten
Q 1tbsp caster sugar
Q A few drops of almond essence
Method
1. Put the caster sugar in a large
saucepan with 125ml cold water.
Heat gently to dissolve the sugar,
then bring to the boil and simmer
for a couple of minutes to make a
sugar syrup.
2. Add the gooseberries and cook
for 15 minutes, or until tender.
82
143
Calories
3. Meanwhile, make the custard. In

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

until the custard thickens. Stir in
the almond essence.
5. Push the cooked gooseberries
through a sieve to make a puree. Mix
the puree into the custard. Spoon the
fool into serving glasses and chill until
required. Top with a few small
gooseberries, to serve.
TROPICAL
ROULADE
Dessert
102
Calories
Serves 12 Ready in 1hr 20mins, plus cooling

Q 5 large egg whites
Q 150g golden caster sugar
Q 2tsp cornflour
Q 25g icing sugar, to dust
Q 500g 0% fat Greek yogurt
Q 200g fresh mango cubes
Q 4 passion fruits, seeds scooped out
Q 100g raspberries
Method
1. Heat the oven to 150C, Gas 2. Line
a 30cm x 20cm Swiss roll tin with baking
paper. Whisk the egg whites to stiff
peaks, then gradually whisk in the
caster sugar and cornflour, a teaspoon
at a time. Spread the meringue
evenly in the prepared Swiss roll
tin. Bake for 1 hour. Leave to cool
completely in the tin.
2. Lay a sheet of baking paper on the work

surface and sprinkle with sieved icing sugar.
Turn out the meringue onto the paper and
peel off the paper used to line the tin. Spread
yogurt over the meringue. Scatter over the
mango, passion fruit pulp and raspberries.
3. With one of the short ends of the
meringue closest to you, lift the baking
paper to carefully roll up into a roulade.
Dust with icing sugar to serve.
500 calorie
calorie diet
diet meal
meal planner
planner
500
83
DATE & NUT

ENERGY BALLS
Makes 24 Ready in 10 mins
Q 75g stoned dates
Q 90g almonds
Q 2tbsp chia seeds
Q 1tbsp coconut oil
Q 1tbsp almond butter
Q 1tbsp cacao powder
Q 1tbsp baobab powder
Method
1. Put all the ingredients into
a food processor and blend.
2. Roll into 24 balls. Keep
chilled for up to a week.
52
Calories
84
BERRY COCONUT
FRO YO
Dessert
Serves 10 Ready in 10 mins, plus chilling

Q 160g can coconut cream
Q 375ml Co Yo Coconut Milk Yogurt
Q 3tbsp runny honey
Q 300g mixed frozen berries
Method
1. Whisk the coconut cream, yogurt and honey
together until smooth.
2. Stir in the frozen berries and crush slightly.
3. Put into a freezer-proof container. Freeze for
several hours until firm, preferably overnight.
4. To serve, allow to soften at room temperature
for 30 minutes.
135
Calories
85
fast DaY
snacks
fresh & healthy
74
Calories
1 medium
Gala apple
49
Calories
90
16 cherry
tomatoes
Calories
1 small
banana
(100g)
43
Calories
small
pack of
raisins
(15g)
49
Calories
1 slice
pineapple
(100g)
31
100
Calories
1 cup of
raspberries
(123g)
Calories
main Photo: urbanliP.com
One mediumsized corn on

the cob
20
Calories
20
blackberries
86
37
Calories
7 carrot sticks
with low-fat ranch
dressing
90
Calories
20 cherries
(175g)
snacks
sweet & lOw
90
50
Calories
52
1 ski Mango
Mousse
(59g pot)
Calories
Calories
1 small scoop
vanilla ice
cream (25g)
10g dark
chocolate
66
Calories
47
2 ginger
biscuits
1 Refreshers
ice lolly
Calories
30
Calories
Mini Milk
chocolate ice
cream lolly
Calories
80
Hartleys no
added sugar
strawberry Jelly
(115g pot)
45
Calories
1 Jaffa cake
Calories
fun-size Milky Way
35
Calories
1 cadbury
finger
77
Calories
thin slice of
malt loaf (25g)
77
Calories
1 Weight Watchers
chocolate & toffee
Mini Pot swirl
32
Calories
2 marshmallows
87
low cal
on the go!
Short on time and not sure what to eat? Check out our guide
to help you pick out low-cal eats for your fast days
Whats for lunch?

tesco
healthy living
chicken
noodle Soup In
a Mug (78g),
90p, 44 cals
Sainsburys taste the

Difference edamame &
Butter Bean Salad (185g),
2, 112 cals per pot
new covent garden Soup

co Skinny goan Spiced
chicken & lentils (600g),
2.10, 132 cals per carton
something sWeet
whitworths
whole apricots
(140g), 1.75,
53 cals per
30g serving
go ahead! crispy Slices
apple & Sultana
(43.6g), 1.75/5,
57 cals per slice
tesco Fruit
Platter (350g),
2.50,
70 cals per
pot
88
Mller
light
cherry
Yogurt
(175g), 68p,
84 cals
savoury treats
Veronicas
Baked Veggie
crisps Roast
tomato &
Spanish Paprika
(23g), 69p, 96 cals
Ryvita Minis
Sweet chilli (24g)
1.89/6, 95 cals
waitrose
lovelife carrot
& Reduced Fat
houmous (125g),
1, 117 cals
Metcalfes Skinny
Popcorn Sweet
n Salt (17g),
1.80/6, 78 cals
Photo: urbanliP.com
Sainsburys Be good
to Yourself
couscous with
chargrilled
Vegetables (200g),
1.50, 152 cals
per pot
waitrose Bright &

crunchy Rainbow
Salad (220g), 2.99,
56 cals
Dinner time
Sainsburys
Be good
to Yourself
chicken
tikka
Biryani
(400g),
3, 343 cals
Sainsburys Be
good to Yourself
Beef lasagne
(390g), 2.40,
398 cals
Marks & Spencer

count on Us Minced
Beef & Vegetable
Puff Pastry topped
Pie (360g), 3.29,
303 cals
Sainsburys My
goodness! classic Roast
chicken Dinner (380g),
3.25, 285 cals
asda chilli
chicken
noddles
(410g),
2.80,
304 cals
asda good & Balanced
Seafood Paella (340g),
2, 281 cals
veggie iDeas
waitrose lovelife
calorie controlled Spinach
& Ricotta cannelloni
(400g), 2.60, 279 cals
tesco Meat Free
Vegetable Moussaka (400g),
1.50, 275 cals
Morrisons Red thai
Vegetable curry & Rice
(380g), 3.26, 334 cals
waitrose Vegetable
lasagne (400g), 2,
307 cals
waitrose
Spinach
Dal
(300g),
2.29,
286 cals
tesco healthy living

chicken with Baby Potatoes &
Vegetables (400g), 2, 277 cals
on the go
eat thai Rare Beef
& glass noodle Salad
(260g), 4.89, 169 cals
Pret Squash & Sage
Soup (370g), 3.25,
104 cals
Boots nutritious
Kimchi & edamame
Rice Salad (163g), 3,
185 cals
Burger King apple
Fries, prices vary,
30 cals
asda Vegetarian
aubergine & Mozzarella
Bake (400g), 2.20,
270 cals
tesco Mushroom & ale
Potato topped Pie (400g),
2.30, 322 cals
Starbucks chicken
Mango Salad (200g),
3.99, 179 cals
McDonalds warm
chicken Salad, prices
vary, 123 cals
89
500
Full Body Heated Massage Mat

Only 59.99, was 99.99
calorie DieT
Enjoy the perfect massage from

the comfort of your own home!
Just the thing after a hard day at
work. Simply unfold, lie down
and switch on. Take your pick
Reader
Offers
from five different massage modes

and three levels of intensity. You
can choose to target specific areas
plus a soothing gentle heat function
to complete the experience. Mains
powered with a 184cm power
cable. Mat measures: L177 x W70
x H4cm (folds down to L60
x W45 x H10cm). D8896
SAVE
40
AND RELAX!
SAVE
SAVE
35
50
Shiatsu Foot Massager

Only 49.99, was 99.99
Give your feet the perfect
massage with this electronic
shiatsu massager. Offering a
welcome relief after a long day,
it uses rotating heads to target
pressure points in the foot
to effectively ease aches and
pains. It even includes a gentle
heat for added comfort. Mains
powered, with a 148cm cable.

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

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

you to target your back,
shoulders, or legs. Includes
a seat belt on the back so that
you can fix it securely to a
chair. Powered by mains
socket or 12V car adaptor.
Dimensions: L33 x W19 x
H14cm. Weight: 1.4kg. D8926
To order: call: 0871 911 7011* quoting 59742 Visit: clifford-james.co.uk/59742

*Calls cost 13p per minute plus your phone companys access charge. Postage is 4.95 per order. Was pricing refers to original selling prices offered on promoters
website cjoffers.co.uk, and in their retail store between 31/08/15 and 30/11/15. Offer subject to availability and open to UK mainland only. Please allow 7 working
days for delivery. Return faulty/unused goods in resealed original packaging for a refund or replacement within 30 days. Please note that postage is not refunded
on unsuitable items or cancelled orders. Cards will be charged by, and your contract for supply of goods, is with BVG Airflo, a company wholly independent of 500
Calorie Diet, published by Time Inc. (UK) Ltd
90
WhaT TO eaT
The reST OF
The TIMe!
Not sure how much you should
be eating on non-fast days?
Heres our expert guide
ne thing that makes the

500 Calorie Diet so easy
to follow is the fact it
doesnt feel like youre
on a diet. On fast days
you can comfort yourself knowing
that for five days you can eat what
you like, within reason.
We recommend that you aim to eat
around 2,000 calories on non-fast
days and continue to stick to a largely
healthy, balanced diet. But because
your intake of vitamins and minerals
will be less on fast days, youll need to
top up with these on your normal days.
Our five days of menus show you the
foods you can eat on non-fast days.
Youll see they are fairly healthy
with a few treats included
Keep proteins low in fat

Low-fat sources of protein include
lean meat, poultry, fish, eggs, beans,
pulses, lentils and vegetarian meat
substitutes. Nuts and seeds are also
a good source of healthy protein.
Choose wholegrains
that youre getting enough healthy,

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

with veg
fancy coffee and cake,

try and eat extra
healthily for the rest
of the day.
cravings, but in a healthy,

low-calorie way.
Most vegetables are low in

calories and virtually fat-free, plus
theyre packed with essential vitamins,
minerals and antioxidants.
Eat enough healthy fats

Fat will be cut down to the bare minimum
on fast days. On the other days make sure
91
DAY ONE
DAY
Breakfast
Dinner
Breakfast
Two-egg mushroom omelette.

Slice of wholemeal toast
with low-fat olive spread
or marmalade. Cup of tea
or coffee with milk. 525 cals
Medium steak, grilled (240 cals)

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

fruit. Cup of tea or coffee
with milk. 265 cals
Morning snack
Small packet of unsalted
nuts and raisins. 115 cals
Lunch
2,017
Box of sushi (334 cals).

Bunch of grapes (58 cals).
Packet of Sunbites (120 cals).
Total: 512 cals
calories
Afternoon
snack
Morning snack
2 Jaffa Cakes. 90 cals
Lunch
Pasta salad with
tuna and sweetcorn
homemade or a healthy
options range (340 cals).
Two-finger KitKat
(107 cals) and an
apple (55 cals).
Total: 502 cals
Afternoon snack
Round of
Mini Babybel.
62 cals
None save yourself

for dinner tonight! Or
eat the apple or KitKat
from lunchtime.
DAY FOUR
Bowl of bran flakes with semiskimmed milk, with a banana.
Tea or coffee with milk. 309 cals
Morning snack
2 rice cakes spread with chocolate
hazelnut spread. 130 cals
Lunch
A hamburger (250 cals), medium
fries (330 cals), and a medium
Diet Coke (4 cals). Total: 584 cals
92
Afternoon
snack
250ml fruit smoothie.
133 cals
1,826
calories
Dinner
Chicken chop suey
(homemade or from a
healthy options range)
with noodles (450 cals).
Half a tin of rice pudding
with some sliced mango
(220 cals). Total: 670 cals
Photo: istock, urbanliP
Breakfast
TWO
DAY THREE
Dinner
Breakfast
Dinner
Pasta puttanesca
(450 cals) with a slice of
garlic bread (150 cals)
and a salad (56 cals).
Profiteroles (350 cals).
Medium (175ml) glass
of wine (119 cals).
Total: 1,125 cals
Bowl of muesli with semi-skimmed

milk, topped with a grated
apple. Cup of tea or coffee
with milk. 279 cals
Quorn (or other

vegetarian) chilli con
calories
carne (homemade
with Quorn or tinned
lentils, or from a
healthy options range) with brown
rice (450 cals). Griddled pineapple
rings with a scoop of vanilla ice
cream (175 cals). Total: 625 cals
1,982
calories
Morning snack
Medium skinny latte
(114 cals). Square of chocolate
brownie (335 cals).
Total: 449 cals
Lunch
Wholemeal pitta stuffed with
prawns and watercress, dressed
with low-fat salad cream
(318 cals). Slice of malt loaf
(70 cals). Packet of Hula Hoops
(129 cals). Total: 517 cals
TIp
Afternoon snack
If a chocolate
craving does strike,
these are the days
when you can give
in within reason!
37g bag Maltesers or

a Crunchie. 150 cals
2,100
calories
2,020
DAY FIVE
Breakfast
cappuccino (90 cals). Total: 760 cals
Tin of sardines in tomato sauce on 2 slices of

wholemeal toast. Small glass of pure orange
juice. Cup of tea or coffee with milk. 509 cals
Afternoon snack
Morning snack
Small pot of fat-free natural yogurt (81 cals)
topped with 1tsp honey (17 cals). Total: 98 cals
Lunch
Mozzarella and sun-dried tomato panini with
salad and coleslaw (450 cals). Small square
(or half a slice) of carrot cake (220 cals). Small
Large pot of air-popped popcorn

with a pinch of paprika. 100 cals
Dinner
Grilled salmon steak (225 cals)
with potato wedges (233 cals) and
steamed broccoli (25 cals). Eton
mess made with fat-free Greek yogurt,
a crushed meringue shell and tinned or
frozen berries (150 cals). Total: 633 cals
93
Calorie Counter
Food
Average portion (g)
Calories
FRUIT
Apples
Apricots (flesh only)
Bananas
Blackberries
Blueberries
Cherries (weighed with stones)
Clementines (weighed with peel and pips)
Figs
Grapes
Kiwi fruit (weighed with skin)
Melon (weighed with skin)
Nectarines (weighed with skin)
Oranges (weighed with skin)
Peaches (weighed with stone)
Pear
Pineapple
Plums (weighed with stone)
Raspberries
Satsumas (weighed with skin)
Strawberries
Watermelon (flesh only)
125
80
100
100
50
80
80
55
100
75
40
150
200
150
150
80
70
60
87
100
200
59
25
95
25
35
38
22
24
60
32
6
54
52
45
50
33
24
15
23
27
62
15
10
10
25
10
40
40
13
5
66
16
16
20
91
68
57
153
65
232
192
73
34
218
91
93
138
120
90
90
40
85
71
20
20
14
28
NUTs & seeDs

Almonds
Brazil nuts
Cashew nuts
Cashew nuts (roasted and salted)
Hazelnuts
Mixed nuts
Mixed nuts and raisins
Peanuts (plain)
Pine nuts
Pistachio nuts (roasted and salted)
Pumpkin seeds
Sunflower seeds
Walnuts
VegeTables (raw, prepared, unless stated otherwise)

Beans
Broad
French
Runner
Beetroot
Broccoli
94
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
95
Food
EggS
Boiled
Fried
Poached
Omelette (plain, 2 eggs)
Scrambled (no milk, 2 eggs)
MILk
Semi-skimmed
Skimmed
Whole
Average portion (g)
Calories
50
60
50
120
100
74
107
74
234
160
146
146
146
67
48
96
168
140
316
248
90
70
90
178
149
187
100
120
287
204
47
56
105
74
130
90
47
146
45
100
192
145
71
257
81
226
90
90
90
90
90
140
146
158
148
163
10
40
19
31
MEAT
Beef
Fillet steak (grilled)
Mince (extra lean, stewed)
Lamb
Leg steaks (grilled)
Loin chops (grilled)
Mince (extra lean, stewed)
Pork
Bacon (back rashers, grilled)
Fillet of pork (grilled)
Ham
Parma
Premium
PoULTRy
Chicken
Breast (skinless, grilled)
Breast strips (stir-fried)
Drumsticks (skinned, roasted)
Leg quarter (skinned, casseroled)
Thighs (skinless, boneless, casseroled)
Wings (grilled)
Turkey
Breast (skinless, grilled)
Drumsticks (skinned, roasted)
Mince (stewed)
Strips (stir-fried)
Thighs (diced, skinless, boneless, casseroled)
FISh & SEAFooD

Anchovies (in oil)
Crab (in brine)
96
Calories
Food
Average portion (g)
Haddock (grilled)
Smoked haddock (poached)
Hake (grilled)
Halibut (grilled)
Halibut (poached)
Plaice (grilled)
Prawns (boiled, shelled)
Salmon (smoked)
Sardines (grilled)
Scallops (steamed, shelled)
Tuna (canned in brine)
Tuna (raw)
RICE, PASTA & PULSES (uncooked, unless stated otherwise)

Bulgar wheat
Butter beans (canned)
Butter beans (dried, boiled)
Cannellini beans (canned)
Chickpeas (canned)
Chickpeas (dried, boiled)
Couscous
Lentils (puy-style, canned)
Lentils (puy-style, dried, boiled)
Kidney beans (canned)
Macaroni (boiled)
Noodles, egg (boiled)
Rice
Brown (boiled)
White (glutinous, boiled)
White (polished, boiled)
Spaghetti (boiled)
Spaghetti (wholemeal, boiled)
BREAD
Crumpets
French baguette
Muffins (English, white)
Pitta bread
Rolls
Brown
White (crusty)
White (soft)
Wholemeal
Sliced
Brown
Calories
120
150
100
145
110
130
60
56
40
70
45
45
125
201
113
175
169
125
59
80
78
83
45
61
100
100
100
100
100
100
100
100
100
100
125
125
353
77
103
87
115
121
227
118
105
100
108
78
125
125
125
125
125
176
82
154
130
141
40
40
68
75
83
109
152
191
48
50
45
48
113
131
114
117
36
75
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
2fl oz
2fl oz
1fl oz
fl oz
Metric
15g
25g
40g
50g
75g
100g
125g
150g
Weights
imperial
oz
1oz
1oz
2oz
3oz
3oz
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
1lb
1lb
2lb
2lb
2lb
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10 MAR 5 MAY 2016

Plus! Cook ahead ideas Juices Desserts Low-cal snacks

From the makers of

For our latest issue weve created

4 About the 500

all you need to know to get

From zesty fruit salad to a healthy

everything from fresh and

Whether you fancy a fragrant

For a super-nutritious addition

Fancy a tasty tropical roulade or

86 FASt dAY SNAcKS

Need a boost? these low-cal

Not fasting today? our meal plans

adapt or add to our recipes with

how much will i lose?

the 5:2 juice plan

Q See page 71 for nine delicious juice

500 calorie diet meal planner

Q On one of your fasting days, use

The 5:2 WAY

Will it really make

how long should

What does a 500 calorie

Q Overnight Oats With Raspberry & Seeds

Until youve achieved the weight

Q Pastry-Free Spinach Quiche

main Photo: urbanliP.com

your 500 Calorie Diet

Total: 488 calories

Learn to love lists

Plan what youll eat and shop

500 calorie diet meal planner

Fasting with a friend can make

8 Get minty fresh

Suck a sugar-free mint or chew

You neednt stick to three meals a

On fasting days, eat mostly lean protein,

Drink plenty of water to stave off

Thisll help avoid late-night

Choose your busiest days to

Photos: urbanliP.com, istock

diarise fast days

Not all calories

cLever 5:2 food ideas

Use lemon juice

Make cauliflower rice by

Eat white fish instead of varieties

Cinnamon brings sweetness

For courgette spaghetti use a peeler

Tiny amounts of strong

Herbs, spices, garlic and soy sauce

For a savoury ultra-low calorie

Make kale chips for a snack.

Swap ice cream for homemade lollies made from

500 calorie diet meal planner

Healthy starts here

500 calorie diet meal planner

Serves 1 Ready in 5 mins