Recipes Under 300 Calories
The easiest way to lose weight? Swap out your breakfast, lunch and evening meals for one of these delicious low-cal dietary alternatives. Remember, to maintain weight, we need to eat around 2000 calories a day and take part in regular exercise. To lose weight, try to eat between 1,500 - 1,750 calories using healthy recipes and keeping snacking to a minimum, try following a diet plan see if it works for you. Beware of juice, sugary or milky drinks, too, and go for herbal tea, black coffee and water instead. (Note: the pictures used are visual representations, rather than actual photos, of the recipes).
AlamyBeef & Vegetable Stir Fry
Calories (Per Serving): 253
You Will Need: 350g flank steak/2 stalks of broccoli florets/2 cloves of garlic/1 tbsp minced ginger/1 tbsp oyster sauce/ 1tbsp rice vinegar/1tbsp sesame oil/brown rice noodles to serve
To Make: Heat up the seasame oil in a wok and stir-fry beef until browned. Add the broccoli, garlic, ginger and oyster sauce and stir until florets soften. Serve with Asian rice noodles.
iStockTomato & Spinach Chickpea Curry
Calories (Per Serving): 265
You Will Need: 1 can chickpeas/1 can diced tomatoes/ 1 chopped onion/ 250g bag of spinach/ 3 cloves of garlic/ 2 tbsp extra virgin olive oil/1tsp cumin/ 1tsp turmeric/ 1tbsp chilli sauce/ 2 fresh lemons/ 2 handfuls of chopped fresh coriander/ natural low fat yoghurt to serve/ 1tsp salt
To Make: Heat up the onions and olive oil in a deep pan until they are soft. Add the spices and stir to form a paste. Pour in diced tomato and chickpeas, stir well, and bring to a simmer. Throw in the garlic, chilli sauce and lemon, and stir in the coriander and spinach. Cover and leave to cook on a medium heat for 15 mins. Serve with a dollop of natural yoghurt and some fresh herbs.
iStockTofu & Vegetable Stir Fry
Calories (Per Serving): 221
You Will Need: 1 pack of firm tofu/2 cloves minced garlic/1tbsp minced ginger/2 carrots cut into thin sticks/2 sliced shiitake mushrooms/1/4 cucumber cut into sticks/1/2 red pepper cut into sticks/1tbsp olive oil/1tbsp rice vinegar/1tbsp hoisin sauce/ Asian rice noodles to serve
To Make: Heat up the seasame oil in a wok and stir-fry tofu until browned. Add the carrots and peppers and cook for 3 mins. Stir in the cucumber, mushroom, ginger, garlic, vinegar and hoisin. Simmer for a further 3 mins. Serve with Asian rice noodles.
AlamyWhite Bean & Squash Soup
Calories (Per Serving): 242
You Will Need: 1 chopped onion/3 cups cubed butternut squash/3 cups vegetable stock/1 can white kidney beans/1 chopped red pepper/ 3 cloves garlic/2 tbsp extra virgin olive oil/1 tsp dried sage/ handful of chopped parsley/salt and pepper
To Make: Cook the onion, red pepper, garlic, sage, salt and pepper in the olive oil for about 6 mins. Add squash, and stir for a further 2 mins. Pour in stock, 1 cup of water and beans and bring to boil. Reduce the heat, then simmer for 12 mins until squash is soft. Stir in parsley.
iStockLinguine With Parmesan & Fresh Vegetables
Calories (Per Serving): 281
You Will Need: 1 250g pack of linguine/6 diced fresh tomatoes/1 courgette shredded into ribbons/16 thin stalks of asparagus/1/4 cup chopped basil/4 cloves of garlic/1 tbsp of white wine vinegar/2 tbsp olive oil/salt/ parmesan to grate on top
To Make: Cook the pasta in boiling water with a dash of olive oil and a pinch of salt until al dente. Drain and set aside. Heat 2 tbsp of olive oil in a pan and cook the asparagus until tender. Add the courgette ribbons, tomato, garlic, white wine vinegar and a pinch of salt. Stir in the pasta and serve with shavings of parmesan.
iStockGrilled Barbeque Steak With Pepper & Onions
Calories (Per Serving): 284
You Will Need: 2 red peppers cut into wedges/1 red onion cut into wedges/2tbsp red wine/1 tbsp olive oil/3 tbsp hoisin sauce/1 4oz tenderloin steak/salt and pepper/ 2 skewers
To Make: Mix the peppers, onion, hoisin, red wine and olive oil in a bowl. Thread the veg onto the skewers. Trim fat from steak. Rub salt and pepper into each side. Place steaks and skewers on an uncovered grill until desired doneness, turning halfway through. Serve.
AlamyGrilled Lemon Chicken With Spinach Salad
Calories (Per Serving): 200
You Will Need: 2 skinless chicken breasts/ ½ cup reduced chicken broth/ chopped lemon thyme/1/4 cup lemon juice/1 bag of fresh spinach/ ¼ cucumber/black pepper
To Make: Stir chicken broth, lemon peel, juice, 1 tbsp thyme and pepper in a bowl. Place chicken in a plastic bag in a shallow bowl and pour in the mixture. Seal it and leave to marinade for 1 to 2 hours. Drain chicken and save marinade. Grill for 12 to 15 minutes until cooked, brushing with marinade. Serve with fresh spinach and cucumber drizzled with olive oil and a squeeze of lemon.
iStockBlack Bean Cakes With Guacamole
Calories (Per Serving): 250
You Will Need: 1/2 medium avocado/ 2 slices wholemeal bread/1 can black beans/1 red pepper/ 1tsp chipotle chilli sauce/1 egg/1 chopped plum tomato/1tsp cumin/2 cloves garlic/salt and pepper
To Make: Place bread in food processor and blend. Transfer crumbs to large bowl. Blend pepper, garlic, beans, sauce and cumin until coarsely chopped. Add egg, mix well, and shape with hands into four 1/2-inch patties. Grease on a grease tray until heated through. Turn halfway through. For the guacamole, mash the avocado, lime, salt and pepper. Serve together with chopped tomatoes.
iStockMexican-Style Spinach Omelette
Calories (Per Serving): 142
You Will Need: 2 eggs/salt/cumin/olive oil/ 30g grated reduced fat cheddar/ handful of fresh spinach/1/2 red pepper/ 3 tbsp sweetcorn/1/4 cup of chopped jalapeno peppers
To Make: Combine egg, pinch of salt, cumin in a bowl and whisk. Add a dash of oil to a non-stick pan and heat. Poor in the egg mixture and cook without stirring for 2 to 3 mins. Sprinkle with cheese, pepper, spinach, sweetcorn and jalapenos. Lift and fold edge with spatula and cook until cheese melts. Cut into halves and serve.
AlamySea Bass With Fennel Salad
Calories (Per Serving): 213
You Will Need: 3 fennel bulbs/1 shredded carrot/2 fresh sea bass fillets/ 1tbsp olive oil/2tsp fresh tarragon/1tsp Dijon mustard/1tsp fennel seeds/salt/pepper
To Make: Mix vinegar, oil, tarragon, mustard, pinch of salt and pepper in a bowl and mix. Set a small amount aside for serving and refrigerate. Cut fennel into strips, combine with carrots and remaining vinegar mixture. In another bowl, stir crushed fennel seeds, pinch of salt and pepper, and sprinkle over both sides of the fish. Grill the fish for 4-to-6 mins per 1/2inch thickness of fish, turning halfway through. Drizzle remaining vinegar over fish and serve with the fennel and carrot.
AlamySautéed Pork & Pear Salad
Calories (Per Serving): 282
You Will Need: 100g pork tenderloin/1/4 cup chopped almonds/1/2 cup unsweetened pineapple juice/2 medium pears cored and sliced/2 tbsp olive oil/2 tsp Dijon mustard/1 tbsp honey/1/2 dried sage/mixed salad leaves/ salt and pepper
To Make: Trim fat from pork and cut into bitesize strips. Rub with salt, pepper and sage. Heat 1tbsp oil in a pan and stir-fry strips for 2 to 3 mins. Add nuts, cook for 1 min, then remove the mixture from the pan. In the same pan, combine rest of oil, juice, honey and mustard for the dressing. Cook and stir until it bubbles and remove any brown bits. Add washed salad leaves and chopped pear to a bowl. Top with meat mixture and drizzle with dressing to serve.
Rex FeaturesVegetarian Quorn Chilli
Calories (Per Serving): 280
You Will Need: (Serves 8) 1 chopped onion /5 cloves of garlic/1 stalk celery/ tbsp olive oil/225g Quorn mince/2 400g tins kidney beans /2 (400g) tins chopped tomato/1L water/2tbsp balsamic vinegar/1 tbsp smoked paprika/1tsp chilli powder/1 chopped fresh chilli/ salt and pepper/salad, cucumber, natural yogurt to serve
To Make: In a large saucepan, onion, garlic, celery and olive oil until onions are soft. Add the Quorn mince, kidney beans tomatoes, water, pinch of salt, chilli and paprika. Stir occasionally and let simmer for 30 mins. Serve with salad cucumber, and a dollop of natural yoghurt.
Rex FeaturesSmoked Mackerel Salad
Calories (Per Serving): 300
You Will Need: 1 fillet of peppered smoked mackerel/Handful of rocket, watercress and spinach leaves/ 1tbsp olive oil/1/5 cucumber chopped / chopped chives/1 tbsp wholegrain mustard/ 1tsp white wine vinegar
To Make: Mix mustard, olive oil and vinegar in a bowl and set aside. Place washed salad leaves, cucumber and chives in a bowl. Peel back the skin on the salad, break into pieces and put onto salad. Drizzle on dressing and serve.
Rex FeaturesRed Pepper & Fennel Soup
Calories (Per Serving): 160
You Will Need: (serves 2) 2 chopped sweet red peppers/ 1 medium fennel bulb, cored and sliced/1tsp olive oil/1 cup vegetable stock/1 cup coconut milk/1 tbsp vinegar / natural yogurt/salt and pepper
To Make: In an oven tray, combine the sweet peppers, fennel, olive oil, pinch of salt and pepper. Roast uncovered for 12 mins, stirring occasionally. Spoon the veg into a blender, at the stock, coconut milk and water and blend until smooth. Add a dollop of natural yogurt to serve.
iStockVegan Pizza Toast
Calories (Per Serving): 300
You Will Need: 2 slices wholemeal bread/1 small jar of light tomato and basil pasta sauce/1 pot vegan powdered cheese/ 2 tsps chopped black olives/ ½ chopped green pepper/1/2 chopped red onion/ fresh basil and drizzle of olive oil
To Make: Lightly toast the bread on both sides. Place on a grill tray. Spread on desired amount of tomato and basil sauce. Sprinkle on 1-2tsp of powdered cheese. Mound on the toppings as desired. Drizzle with olive oil and grill until golden and cooked. Sprinkle on chopped fresh basil to serve.
AlamyTuna & Mandarin Salad
Calories (Per Serving):
You Will Need: 1 tbsp olive oil/ 1 can drained tuna steak/1 250g packs of mixed salad leaves/1 Granny Smith apple/1 can mandarin orange segments/1 lemon/ salt and pepper
To Make: Heat the olive oil in a pan and sauté the tuna until heated through. In a medium bowl, toss the tuna, salad greens, apple and mandarin together. Serve with a squeeze of lemon, a pinch of salt and pepper.
AlamyGinger & Squash Soup
Calories (Per Serving): 195
You Will Need: (serves 4) 1 chopped onion/2 tsp olive oil/ 2 cloves of minced garlic/4 cups of butternut squash, peeled and cubed/ 1 cup vegetable stock/4tsp grated ginger/pinch cayenne pepper/1 medium apple, cored and chopped/1/2tsp salt
To Make: Sauté the onion and garlic with the olive oil in a pan. Stir in squash, stock, ginger, salt and cayenne pepper. Bring to boil and reduce heat to simmer. Cover for 15-to-20 mins until squash is tender. Blend with a hand blender and heat through. Serve with a sprinkle of chopped apple on top or a dollop of natural yogurt.
iStockGreek Yogurt, Berries & Almonds With Honey
Calories (Per Serving): 275
You Will Need: (serves 4) 250g no-fat greek yogurt/ handful of mixed beries/ 2 sliced almonds/ natural honey
To Make: Place the yogurt, washed berries, almonds in a bowl. Drizzle the honey on top. Simple.
