LOW CALORIE LUNCH & DINNER

I thoroughly enjoyed this! I made my sweet potato fries like this: Sweet potato chips Topping serves 2- 290 calories per serving. P: 32G C: 11g F: 13g Ingredients 250g 5% fat beef mince 50g red onion, finely diced ½ tsp garlic granules 60g pickled gherkins, finely sliced 30g tomato ketchup (50% less sugar & salt) 20g tomato purée 10g American-style mustard Salt and pepper, to season 40g Red Leicester cheese- 20g each. Method Heat a frying pan over a low heat and sauté the r

A delicious, family-friendly meal that’s packed with flavour and easy to make. Serves 2 - you can easily double up to serve more mouths. 531 calories per serving Carbs 73g, Protein 33g, Fat 11g Ingredients 4 chicken protein chipolata sausages, sliced into chunks 170g dried macaroni pasta (approximately 350g cooked) 40g red onion, finely diced 6g garlic purée 8 vine-ripened cherry tomatoes, halved 1 tsp dried basil 5 fresh basil leaves, chopped 100g Protein Philadelphia 30g Gr

Soooo easy to make, and the serving options are endless - in a salad, baked potato, wrap, or with rice and veg… perfect for lunch or dinner! Serves 4 259 calories per portion Carbs 11g, Protein 38g, Fat 7g Ingredients 500g raw chicken breast 1 × 300g jar of mild salsa 1 sachet of Old El Paso BBQ fajita seasoning 100g reduced-fat grated cheese Method Add the chicken breasts, salsa, and fajita seasoning to the slow cooker. Stir well. Cook on low for 4 hours, or high for 2 hours

A fakeaway favourite and the perfect quick midweek dinner! Serves 2 507 calories per serving including rice Carbs 58g, Protein 41g, Fat 12g Ingredients 300g chicken breast, cut into chunks 40g red onion, diced 100g red bell pepper, diced 80g frozen garden peas 80g Aldi Red Thai Curry jar sauce 150ml coconut milk (from a carton) ½ low salt chicken Oxo cube, crumbled 2 x VeeTee sticky rice pots Method Add the onion and peppers to a pan and sauté on a low heat for around 5 minut

A meat free summer salad bowl taste sensation! Recipe serves 2. 548 calories per serving Carbs 42g, Protein 37g, Fat 24g Ingredients Salad 1 block reduced-fat halloumi (180g), soaked in boiling water for 20 minutes 100g cucumber, chopped 50g red onion, halved and sliced 10 cherry tomatoes, halved 150g bell pepper, cubed 45g rocket leaves 40g spinach leaves 150g tinned chickpeas, drained 140g tinned sweetcorn, drained Chipotle Dressing 100g 10% fat Greek yogurt Juice of ½ lemo

Throw it all in a bowl, whack it in the air fryer, and dinner’s sorted. Serve with warm flatbreads, wraps, rice, salad , chips etc- whatever you fancy. Makes 6 strips Per strip- 110 calories Carbs 2g, Protein 17g, Fat 4g Ingredients 500g lean chicken mince 50g very finely diced red onion (can use a food processor) 100g very finely diced yellow pepper (can use a food processor) 5g tikka curry powder ½ tsp cumin ½ tsp chilli flakes (or more if you like heat) ½ tsp ground corian

Calorie and portion friendly pizza's in Lidl! So similar to the Aldi an Asda ones https://www.mad4fitfood.com/post/aldi-calorie- https://www.mad4fitfood.com/post/asda-calorie-friendly-pizza

Ross found these! Calorie and portion friendly pizza’s in Asda! So similar to the Aldi ones! https://www.mad4fitfood.com/post/aldi-calorie-friendly-pizza

Perfect for meal prep, lunch, or dinner—just add a fresh side salad. Meat-free and packed with protein. 406 calories per serving Carbs 10g, Protein 33g, Fat 25g Serves 2 (half each). Ingredients 4 medium eggs 180g cottage cheese 30g Padano (or Parmesan), finely grated 30g Red Leicester cheese, grated 40g red onion 150g courgette 8 vine-ripened cherry tomatoes Salt and pepper, to taste Optional: Add extra seasoning such as chilli flakes, herbs, or spices. The vegetables are ve

Quick to make! Meat free. Good hit of protein and calorie friendly! Winning! Calories: 552 Protein: 36g | Carbs: 63g | Fat: 17g 🧾 Ingredients 140g reduced-fat halloumi (soaked in hot water for 30 mins) Soaking halloumi → reduces salt + makes it softer inside, crispy outside 1 small red onion (50g), diced 1 yellow pepper (100g), diced 2 tsp Cajun seasoning 1 tsp smoked paprika 90g protein cream cheese (e.g. lightest Philadelphia)- they’ve rebranded it) 30g tomato purée 10g ga

A family favourite with some hidden veggies in the mix. Serves 4 264 calories per serving (excluding pasta and sides) P: 30g C: 19g F: 7g Ingredients: 500g 5% fat beef mince 1 red onion (120g), diced 2 carrots (100g), grated 140g mushrooms, diced 40g tomato purée 30g garlic purée 2 bay leaves 30ml Worcestershire sauce 1 low-salt beef stock cube + 200ml water 500g passata 3 tsp dried basil 1 tsp sugar Method: In a large pan, sauté the diced red onion on a low heat (no oil need

This is a great meal to bring more balance to your plate and boost protein! Instead of bread, we’re using chicken breast to reduce carbs and increase protein. 290 calories per person (recipe serves 2)) P: 50g F: 7g C: 7g Ingredients Chicken: 2 chicken breasts, butterflied (400g total) 1 tbsp garlic granules 1 tsp dried basil 2 tsp smoked paprika Salt and pepper 10g Padano Parmesan cheese (to add after cooking) Bruschetta Topping: 150g seeds removed cherry tomatoes, vinegar-ri

Flavourful, high-protein and super satisfying! By using chicken mince instead of a carb-based dough, we massively boost the protein -keeping us fuller for longer and we can enjoy a carb side without double carbing our meal. Balanced and delicious! Makes: 3 calzones - (I had one and Ross had two 😄) Per calzone: 314 calories Protein: 41g | Carbs: 4g | Fat: 14g Ingredients For the “dough”: 500g lean chicken mince 1½ tsp garlic powder 1 tsp onion powder 2 tsp paprika ½ tsp salt

A different way to enjoy chicken fajitas. I love a salad bowl, but in the middle of winter it’s sometimes just not what I’m craving. Instead of having multiple wraps (anywhere from 120–180 calories each), I’m keeping things simple and satisfying by choosing one main carbohydrate source — a baked potato — topped with chicken fajita filling. Warm, filling, and just as tasty. I then add loads of extra volume and nutrients with a side salad or my favourite veggies! 531 calories P

This recipe is sensational! Slightly longer than my other recipes but worth it! Serves 2 504 calories per portion P:30g C:57g F: 16g Ingredients for baked veggies, chickpea and halloumi 300g raw skin on sweet potato - I cut into equal chunks 2g curry powder- half tsp Salt and pepper 2g garlic and ginger puree Chilli flakes- optional. I added half a tsp for a little kick 110g dating tin of chickpeas 50g roughly sliced red onion- chunky Block of halloumi - soaked for 20 min

Why I’ve opted for sweet potato as my carb source in this meal over a tortilla wrap- Sweet potato is often chosen because it’s more nutrient-dense and filling (more fiber, vitamins, steadier blood sugar). I’ve also created lots of volume on my plate and more nutrients by adding salad and veggies. SERVES 2 Halloumi fajita - 319 calories P: 24g C:20g F: 16g Sweet potato crotons - 132 calories P: 3g C: 26g F: 0g (I have not accounted for oil cals- track your own) Ingredients 30

Why I’ve swapped a regular burger bun for sweet potato- Sweet potatoes bring fiber, potassium, and vitamin A. A white bun is mostly refined carbs with fewer nutrients. Sweet potatoes generally have a lower glycemic load than a white bun, so you’re less likely to get that post-meal crash. My new go to burgher bun! This recipe serves 2 404 calories per burger P: 35 C:30g F: 15g Ingredients 🍠 300g sweet potato- total weight once sliced into “bun” Half tsp smoked paprika Salt

Why I’ve swapped a regular burger bun for sweet potato- Sweet potatoes bring fiber, potassium, and vitamin A. A white bun is mostly refined carbs with fewer nutrients. Sweet potatoes generally have a lower glycemic load than a white bun, so you’re less likely to get that post-meal crash. And this flavour combo is EPIC This recipe serves 2 469 calories per burger P: 27g C:42g F: 20g Ingredients 🍠 400g sweet potato- approx 100g per slice- I used a large sweet potato Half tsp

These were sensational — Ross loved them! Instead of using crisps as the nacho base, we swapped them for sweet potatoes. ✅ Sweet potatoes are a nutrient-dense, complex carbohydrate that helps support more stable blood sugar levels. Unlike crisps, which are a simple carbohydrate , sweet potatoes contain fiber that slows digestion. During the crisp-making process, much of the fiber is stripped away, meaning the starch is rapidly broken down into glucose — leading to quick spi

Serves 3 (or two as I give Ross 2 portions) 213 calories P: 31g C: 6g. F: 6g Ingredients 370g raw chicken breast 20g panko breadcrumbs 15g padano Parmesan cheese Half tsp smoked paprika Salt and pepper 20g light mayo Quarter tsp garlic granules Method I cooked my chicken in the oven- Preheat oven to 200 degrees. Prep chicken - slice chicken so it’s thin flat slices. I butterflied chicken breasts then cut in half. Mix : in 1 x bowl mix panko breadcrumbs, smoked paprika, padan

One of my new favs! Ridiculously tasty and ridiculously easy to make! 315 calories P: 38g C: 10g F: 13g Ingredients 300g of raw chicken breast- butterflied and sliced in half so you create a thin fillet of chicken 10g chicken gryos seasoning ( Schwartz the Real Greek) 50g raw red onion 10g garlic purée 10 black pitted olives - from jar 30g sundried tomatoes- from jar- drained of oil- I used my fingers to squeeze off oil 125g chargrilled pepper- from jar- drained of oil- I use

This was so simple to make and tasted delish! Serves 3 (or two as I give Ross 2 portions) 213 calories P: 30g C: 12g. F: 5g Ingredients 370g raw chicken breast 40g panko breadcrumbs Tsp peri peri seasoning Half tsp smoked paprika Salt and pepper 30g light mayo 5g garlic purée 45ml Frank buffalo hot sauce -15ml per serving Method I cooked my chicken in the oven- on a grill rack tray so heat could get around the chicken. If you lay flat on a tray the downside will be soggy. Pre

Wait for it…. Beef and rice 481 calories baby. A super quick mid week dinner or takeaway idea! 481 calories per portion- serves 2 - includes beef and veetee rice pot p: 30g c: 70g f: 9g Ingredients 250g 5% fat mince beef 120g red bell pepper- diced 20g spring onions- finely cut 5g ginger puree 8g garlic purée 40g sriracha sauce 20g clear honey 30g sweet chilli sauce Optional: if you love a kick - add some dried 🌶️ flakes 2 x veetee sticky rice pot Method Combine sauce ingred

You can thank me later! A 10/10 dinner! Recipe serves 2- divided equally 302 calories- p.27g f.13g c.12g per portion Ingredients 4 x chicken sausages (I used Aldi chicken sausages- 133 calories for 2 sausages) 1 x oxo less salt stock cube (dissolved in 50ml boiling water) 1tsp smoked paprika 1tsp dried basil 10g lazy garlic from a jar 50g sundried tomatoes (drained and finely chopped) 50g lightest philidelphia 30g grated padano (the powdered (Parmesan) 100ml skimmed milk (red

A simple traybake idea. Throw it together and crack on with something else. My kind of dinner! Sausage and gravy - serves 4. 228 calories per serving. p: 14g c: 16g f: 11g Mash- serves 4. 241 calories per serving. P: 7g C: 50g f: 1g Ingredients for sausage and gravy 8 x Asda reduce fat pork sausages (177cqls for 2) 170g raw red onion- quartered 20g lazy jarred garlic 2 tsp dried Rosemary or you could use a sprig of Rosemary and remove when serving. 2 x beef less salt oxo sick

Who doesn’t love a one pot tasty dinner? Less dishes! No fuss! Perfect for a mid week quick dinner. Or idea for lunch prep too! 486 calories per serving P: 37g C:56g F: 11g Ingredients (serves 2) 240g Raw chicken breast 1 x red pepper- 100g- diced 1 x small red onion- 50g- diced 25g Chorizo - cut into little bits 10g lazy garlic 10g cajun seasoning Half tsp smoked paprika 300g chopped tomatoes- I used a garlic infused tin 1 x bag of Mexican micro rice Half less salt oxo chick

A QUICK mid week dinner or fab for lunch prep too! 433 calories per portion P: 31g C: 52g F: 7g Ingredients 220g raw chicken breast - cut into cubes 100ml coconut milk- I used cartoned coconut milk - NOT tinned 200g garlic Passatta 15g tikka curry seasoning Half tsp cumin 10glazy garlic 5g ginger puree 1 x red pepper - diced 1 x yellow pepper- diced 50g red onion - finely diced 1 x bag of pilau rice Optional- I like spice so I did add some chilli flakes! Method Sautée red oni

Creamy garlic Parmesan chicken Yum! Creamy but calorie friendly- what more could you ask for?! I served with a side salad and my fluffy chip recipe https://www.mad4fitfood.com/post/chunky-fluffy-crispy-chips Serves 2 289 calories per serving P: 43g C: 8g F: 11g Ingredient 240g raw chicken breast. I used one large breast- butterflied it and cut in half so I have two chicken fillets. Seasoning for chicken 1 tsp smoked paprika Salt and pepper 1tsp garlic granules The sauce 40g f

A Tasty and quick slow cooker dinner! Great for mid week or even as a fakeaway! 347 calories per serving P: 42g C: 35g F: 4g Ingredients 340g chicken breast 50g clear honey 50ml light soya sauce 12g garlic purée 1 tsp crushed chilli flakes 15g tomato purée 40g red onion - diced 100g yellow pepper- diced 40g frozen peas (added nearer the end) 5g corn flour (you need this at the very end) Method In your slow cooker add whole chicken breast and add in diced red oni

this is amazing! And can be paired with so many things; Baked potato, Home make chips, Mash Rice, on a brioche bun 🤤 or in a massive salad! So easy to make too! 296 calories per serving (serves 2) p: 54g C: 8g F: 8g Ingredients (serves 2) 300g chicken breast- cut into chunks 1tsp paprika 5g garlic purée 2 x smoked bacon rashers 50g small red onion- diced 40ml or 40g (same thing) Franks Buffalo hot sauce 60g lightest cream cheese 30g 50% less fat grated cheese Half a chicken

Almost a one pan dish! 😅 but we cook the pasta separately. Sooo easy to make as it’s minimal prep of veggies etc. 543 calories per serving (recipe serves 2) P: 50g C: 48g F: 16g Ingredients 🐓 Chicken; 250g raw chicken breast- I used one breast and butterflied it so it was thinner Seasoning for chicken; 1tsp garlic purée 1tsp dried basil Salt and pepper The sauce; 60g lightest philidelphia 30g grand padano (powdered Parmesan) 5g garlic purée 30g 50% less fat grated cheese 1

A super quick fakeaway or mid week dinner! When ross gets a Chinese takeaway her always gets chicken fried rice and curry sauce so this is my healthier lower calorie take on it. This recipe serves 2 476 calories per serving P: 35g C: 60g F: 8g Ingredients 250g of raw chicken breast- cut into tiny chunks 50g red onion- diced 50g frozen peas 100h diced carrot - I cut into little cubes 1 x bag of basmati micro rice 300g of COOKED medium Mayflower curry sauce Method Using 1kcal

I loved this! Such a wholesome dinner! I made my gravy first! Then I prepped my meatballs - popped in the oven and made my mash while meatballs were cooking! Healthy gravy This was actually pretty straight forward to make and has no animal juices! So you can make it a vegetarian gravy too! I used a chicken stock cube but all you need to do is switched for a vegetable stock cube. This can also be frozen for 3 months! 51 calories per serving P: Ingredients - serves 6 150g whi

Mixing it up instead of rice we’ll use potato! So yummy and filling! And a great mid week dinner idea! Or food prep for lunch idea too! This recipe serves 2 488 calories per serving P: 45g C:49g F: 11g Ingredients *I used 1kcal spray and tracked what I used separately) 250g Maris piper Potatoes (Diced) 280g Chicken Breasg 60g Red Onion (Diced) 130g Red Pepper (Diced) 10f garlic purée 15g Piri Piri Seasoning 5g chipotle paste 250g garlic Passata 60g Mozzarella (Grated) Half of

I wish you could smell through the screen! This was soooo cheesy and rich in flavour! And a fab family one pot dinner! This recipes serves 2 but you can double up ingredients if serving more mouths 527 calories per serving - per serving P: 54g C: 42g F: 16g **I have not accounted for oil cals- I used 1kcal spray and track separately. 1 x raw chicken breast- 250g Salt and pepper 50g brown onion diced 10g garlic purée 100g fresh and washed broccoli florets 60g lightest philidel

A super quick dinner! My kind of dinner! And so easy to make. 565 calories per serving (recipe serves 2) P: 37g C: 75g F: 11g Ingredients 200g chicken breast cut into small chunks 300g fresh egg noodles 1 x red bell pepper- cut into think slices 1 x small red onion - halved cut into think slices The sauce 20g no palm oil peanut butter - i used meridian pb 50ml light soya sauce Splash of lime juice 1tsp sugar Optional - chilli flakes Method In a large pan brown chicken (I used

A super tasty summers night beef burger salad. 462 calories per serving (serves 2- includes Doritos and salad) P: 39g C: 32g F: 16g Ingredients 250g Lean minced beef (5% fat) Red onion- 60g finely sliced 50g pickled jerkins - slice 50g grated 50% less fat mature cheese (Asda) 1 tsp smoked paprika Salt and pepper 30g less salt and sugar tomato ketchup 10g American style mustard 100g garlic tomato passatta Served with (divided between 2) 60g cool Doritos 80g spinach leaves 40g

Omg this was sensational! And would be so fab for kids who love pizza but you want to make sure they are eating more protein in their diet (I know my girl is a carb monster- but no of it fills her up for long) This recipes serves 2 but you can double up the ingredients to feed more people! 375 calories per person. Recipe serves 2 people P. 38g F. 22g C. 5g Ingredients The base - 250g lean chicken mince 1 x egg Salt and pepper 10g padano cheese (the fine powdered Parmesan chee

The perfect mid week quick dinner! Zero fuss! 486 calories per serving- serves 2 P: 42g C: 49g F: 12g Ingredients 320g raw chicken breast cut into chunks 50g raw red onion- diced 100g red bell pepper - diced 1 x pot of blue dragon red Thai curry paste- it’s a 50g tub and we use it walls 1 x bag of basmati microwave rice 200ml of coconut milk- I used cartons led coconut milk not tinned 15ml light soya sauce Half of an less salt oxo stick cube- crushed not dissolved Method In a

A perfect summer dinner idea! This was delish! Recipe serves 2 476 calories per serving P: 45g C: 44g F: 14g Ingredients for salad 180g romaine lettuce 6 x cherry vine tomatoes 75ml Hellman’s Caesar dressing (half of this each) 2 x bacon medallions 180g raw chicken breast 1tsp garlic granules Ingredients for potato croutons 400g of peeled Maris piper potato’s 12g padano cheese (powdered Parmesan) 1tsp dried basil Half tsp garlic granules 12 x sprays of 1kcal spray Method I

A super quick and tasty mid week dinner idea! And perfect for summer! It’s light and delish! 377 calories per portion - 1 wrap each...

The perfect mid week quick dinner! Zero fuss! 503 calories per serving - recipes serves 2 P. 36g C: Ingredients 250g raw chicken breast cut into chunks 6g curry powder 50g raw red onion- diced 100g red bell pepper - diced 1 crushed garlic clove 70g frozen peas 1 x sachet of katsu sauce- I used an Asda katsu stir fry sauce- whole sachet was 190 calories) 1 x bag of basmati microwave rice 150ml of coconut milk- I used cartons led coconut milk not tinned 15ml dark soya sauce Op

Such a tasty meat free meal idea! With 8.5g of fibre too! 324 calories per serving- serves 2 P: 23g F: 12g C: 26g Ingredients 180g - drained tinned lentils (Napolian) 120g - 30% less fat halloumi 50g - raw red onion - diced 80g- drained tinned peaches (tinned in juice not syrup) 10g mango chutney 3g curry powder Half tsp chilli powder - more if you like it spicy 10g garlic purée Half a vegetable or chicken stock cube - crushed not dissolved in water 200g chopped tinned tomato

A tasty tasty dinner idea. 519 calories per portion- recipes serves 2 P: 44g C: 66g F:8g Ingredients 350g of cooked macaroni (approx 170g of dried pasta once cooked I weight it out before adding to the pan) 220g of chicken breast diced 50g red onion - diced 100g red bell pepper- diced 10g lazy garlic purée 7g cajun chicken seasoning 60g lightest philidelphia cheese 100g passatta with garlic 20g padano cheese (the powdered parnesan cheese) Half a chicken stock cube dissolved i

A lovely mid week dinner! Chuck the BP in oven, make the curry and crack on with other tasks on your to do list while you BP cook and crisp up! 518 cals for BP and chicken curry - recipe serves 2 P: 38g C: 63g F: 11g (Cals for curry excluding BP) 272 cals per person (serves 2) P: 32g C: 10g F: 10g) Ingredients- serves 2 2 x baking potatoes (combined weight of 460g raw weight ) 1 kcal spray Salt and peppe r 250g raw chicken break diced 70g raw red onion diced 50g Pataks madras

A fab home made takeaway idea! So so yummy! A must try! 🍟 Chips 223 calories - per portion- recipe serves 2 P: 3G C: 26g F: 1g Ingredients 500g Maris piper potatoes- cut into wedges. 1 tsp fired parsley 1 tsp smoked paprika 7g cajun seasoning Salt and pepper 12 sprays of 1 kcal spray 🍟 Method To ensure the chips are fluffy on the inside and crispy on the outside I par boiled my wedges for approx 5 mins (until soft but not breaking apart when poked with a fork) I removed and

This would be ideal for a quick dinner or meal prep for lunches/ dinner 464 calories per serving - serves 3 (very good sized portions) P: 37g C: 47g F: 14g Ingredients 250g lean 5% less fat minced beef 180g dried macaroni pasta (we need 350g of cooked pasta- I weight it out once cooked) 1 x jar or Lloyd grossman no added sugar bolognaise sauce - 130g jar 100g natural cottage cheese 20g padano cheese (the finely powdered Parmesan stuff) 70g mozzarella cheese Method Cook pasta

A fab recipe you can prep for 4 x lunches for the week! Or you can have it for dinner too. I served with my bulgar wheat recipe- https://www.mad4fitfood.com/post/bulgar-wheat-side-dish - it’s like rice but reduced cals so an ideal substitute. 258 calories per serving - serves 4 P: 35g Ingredients 470g raw chicken breast - I left them whole and pulled apart when cooked 120g red pepper- diced 120g yellow pepper - diced 70g raw red onion- diced 100g frozen sweetcorn 150g salsa

This one is a fab lunch prep idea! Or a summers day dinner! 489 calories per serving - makes two portions P: 45g C: 51g F: 11g Ingredients 220g raw check breast- diced 1tsp smoked paprika 5g lazy garlic purée Salt and pepper 2 x smoked bacon medallions Approx 150g dried macaroni pasta. When cooked you want to weigh out 280g of cooked pasta Sauce 30g pesto 100g fage 0% yoghurt (or supermarket own brand strained Greek yogurt) 30g lightest Philadelphia cream cheese Salt and pep

Salad does not need to be boring! And it can be sooooo filling! In this recipe I combine my favourite side dishes to add a beautiful balance of carbs, protein and fats to keep me fuller for longer! And it’s packed with flavour! Side of - https://www.mad4fitfood.com/post/chipotle-chickpeas-side-dish 97 cals https://www.mad4fitfood.com/post/bulgar-wheat-side-dish- 93 cals Combined cals for my plate= 507 cals P: 47g C: 38g F: 15g Ingredients for reminding elements of salad bow