500

CALORIE
DIET
90 TASTY SINGLE SERVING 5:2 RECIPES

Meals for
one!
6.99

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29 JUNE 2017
4 MAY
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500caloriediet
Welcome!
TO THE MEALS-FOR-ONE 500
CALORIE DIET MEAL PLANNER
N
eed inspiration to kick-start
your weight loss? This issue is
full of exciting and delicious
single-serving recipes all
designed to make the 5:2 Diet a lot easier
to follow. So whether youve been
following the 5:2 or 500 Calorie Diet
plan for a while or are thinking of trying
it for the rst time, weve made losing
weight super-simple for you. Weve
got gorgeous-tasting, calorie-counted
recipes for every meal from speedy
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 eight 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 Art Editor David Graham
Chief Sub Jackie Holtham Picture Editor Tracey Grifn
Recipe photos timeincukcontent.com
Nutritionist Fiona Hunter
CONTACT 161 Marsh Wall, London E14 9AP
Tel 020 3148 5000
Email 52_diet_tech_support@timeinc.com
Brought to you by the makers of Woman magazine.
Editor-in-Chief Karen Livermore Creative Director
Dale Walker. Published by Time Inc. (UK) Ltd
4 ABOUT THE 500
CALORIE DIET
All you need to know to get started
on the 5:2 plan
7 BREAKFAST
Get up and go start the day with a
nutritious Spanish tomato tostada,
beetroot toast, a skinny strawberry
pancake or even a healthy fry-up!
21 LUNCH
In a hurry? Try our super-quick lunch
Please note
ideas. Plus choose from sesame :
calorie cou
chicken salad, herby pea and feta nts
are all per
wraps, a skinny burger, cheesy stuffed serving.
Refer to eac
pepper, plus lots more! h recipe
for the spe
cic
37 DINNER number of
Tasty and varied options for a servings
satisfying evening meal, including
pan-fried scallops with celeriac mash,
naked chicken fajitas with mango salsa,
teriyaki tuna with stir-fry veg
65 JUICES
For a nutritious addition to any fast day,
whip up one of our juice recipes
71 DESSERT
Indulge your sweet tooth with a
guilt-free, low-cal pud from lemony
Eton mess to a speedy chocolate pot
80FAST-DAY SNACKS
Need a boost? These low-cal treats will
keep you going all day long
84 WHAT TO EAT
ON OTHER DAYS
Not fasting today? Our meal plans will
help you stay healthy
86 CALORIE COUNTER
Adapt or add to our recipes with this
helpful list of the calorie content of the
most common foods
500 Calorie Diet Meal Planner, Time Inc. (UK) Ltd, 161 Marsh Wall, London E14 9AP. All prices are
correct at time of going to press. Time Inc. (UK) Ltd regrets that it cannot be liable for the safe
custody or return of any unsolicited material, nor can we answer any letters or return submitted
material unless accompanied by an sae. This periodical shall not, without the written consent
of the publishers first given, be lent, resold, hired out or otherwise disposed of by way of trade
at more than the recommended selling price shown on the front cover, and it shall not be lent,
resold or hired out or otherwise disposed of in a mutilated condition or in any other unauthorised
cover by way of trade or affixed to or as part of any publication or advertising, literary or
pictorial matter whatsoever.
Time Inc. (UK) Ltd, 2017. Published by Time Inc. (UK) Ltd,
161 Marsh Wall, London E14 9AP.
Printed by Wyndeham Bicester. Repro by Rhapsody.
500 CALORIE DIET MEAL PLANNER 3
 YOUR
500 CAL
iet guide D
New to the plan or looking for ways to make it
easier? Heres everything you need to know
WHAT DO I DO?
For two days a week, you should
eat no more than 500 calories per
day (600 for men).
The other ve 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 84 for what you should eat to
ensure you get a healthy, balanced
intake of all the right nutrients.
If youre on medication, or have
any ongoing medical condition,
consult your GP before starting
this diet plan.
HOW MUCH WEIGHT
WILL I LOSE?
Around 1lb a week more if you
have a lot of weight to lose. The diet
will also have an effect on your
metabolism. Studies suggest that
people who follow the 500-calorie
diet lose more actual fat, rather than
the combination of fat, water and
lean tissue you lose on other diets.
The two days fasting also helps
you to eat normally on other days
without piling the pounds back on.
ARE THERE ANY
OTHER BENEFITS?
MAIN PHOTO: GETTY
Studies of this type of diet show that
people see improvements not only in
their blood pressure and cholesterol
4 500 CALORIE DIET MEAL PLANNER
levels, but also in insulin sensitivity.
Its even believed it can reduce your
risk of getting various cancers, heart
disease and Alzheimers disease.
The other good thing about this
diet is that your 500-calorie days will
help to stabilise your insulin levels
and hunger. You should nd your
appetite is smaller on normal days,
so you wont have to work so hard to
stay around the 2,000 calorie mark.
HOW LONG DO I FOLLOW
THE PLAN FOR?
Until youve achieved the weight
CUT CA S
TWO DAL
youre happy with. At this point, you
Y
A WEEK S
can maintain your weight and keep
seeing the health benets by having
AND LOS
WEIGHT! E
a 500-calorie day just once a week.
MAKE FAST DAYS EASIER
Pick your two days with care. Some
people like to keep busy at work, others
prefer a bit of peace. But the main thing
is to avoid times when youre busy
socially and can ideally have an early
night to avoid hunger pangs.
Find out what eating pattern suits you
best. 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 just
add extra ingredients or sides from the
Calorie Counter (page 86). Theres
evidence that it can be benecial to
leave longer gaps between meals.
 LUNCH
BREAKFAST

100
CALORIES

108
CALORIES

WHAT DOES
A 500-
CALORIE
DAY LOOK

219 DESSERT LIKE?

DINNER BREAKFAST
Apricots with Honey
CALORIES & Oats 100 cals
LUNCH
Vitality Tuna Salad
108 cals
DINNER
Greek-style Lamb
Skewers 219 cals
DESSERT

62
Fruit Smoothiepop
62 cals

CALORIES
TOTAL: 489
CALORIES

The 5:2 juice plan

Want to boost your energy,
detox and increase your diet
success? A 5:2 juice day
combines two of the biggest
diet discoveries for maximum
benets. Theres a reason juice ideas. They can all
everyones so into green
smoothies and juices. The
high bre and green veg
goodness ll you up, help
stabilise blood sugar and
are a great way to detox.
WHAT TO DO
Turn to page 65 for eight
delicious calorie-counted
be made with a blender
no juicing is required.
On one of your fasting
days, use a selection of
juices to make up your
500 calories a day. Some
are more lling and higher
in calories than others, so
try to get a good balance.
If a day of juicing is too
much, you may want to
try two juices and one of
our low-cal meal options,
still staying within the
500-calorie allowance.
Drink plenty of water, too.

500 CALORIE DIET MEAL PLANNER 5

 DOWNLOAD THE
5:2 COMPLETE MEAL
PLANNER APP TODAY
110 RECIPES FOR
YOUR FAST DIET DAYS ONLY
1.99
From the makers of
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UPDATO E
S I N
VER
O U T
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PLUS!
GREAT NEW RECIPE
BUNDLES TO ADD
TO YOUR APP
Speedy Single
Servings, Comfort Food
and Sweet Treats
Breakfast
Quick and tasty ways to start the day

100
CALORIES
& UNDER
GRIDDLEDASPARAGUS
SPEARSWITH CRISPY
PARMA HAM
SERVES 1. READY IN 15 MINS METHOD side, until crispy. Transfer to some kitchen
100g asparagus spears 1 Blanch the asparagus spears in salted paper to drain off the excess oil.
1 thin slice Parma ham boiling water for 2-3 mins until just tender, 3 Tip the asparagus into a bowl and spray
Frylight Olive Oil spray then plunge into cold water. Drain, then with the oil. Add a pinch of salt and pepper,
Salt and pepper pat dry on kitchen paper. toss to coat, then griddle for 2-3 mins,
25g rocket leaves 2 Heat a ridged griddle pan over a turning occasionally, until lightly charred.
Lemon wedge, to serve medium-high heat and place the Parma 4 Arrange on a plate with the rocket leaves
ham in the pan for about 1 min each and serve with the Parma ham and lemon.

68 CALORIES
 Breakfast
Bacon
mushroom melt
SERVES 1. READY and season with a pinch
IN 20 MINS of salt and pepper.
1 large eld or Scatter over the bacon
portobello mushroom pieces and spray with
(100g), trimmed 4 squirts of oil.
Salt and pepper 2 Place in the oven
15g unsmoked bacon for 12-15 mins until the
medallion, chopped mushroom is softened
Frylight Olive Oil spray and the bacon is cooked
25g reduced-fat and golden.
mozzarella, sliced 3 Remove from the
Worcestershire sauce oven and top with the
1tsp roughly chopped cheese and a few drops
parsley or chives, of Worcestershire sauce.

93
to garnish Slide under a medium-
METHOD hot grill for 1-2 mins
1 Heat the oven to until the cheese is
180C, Gas 4. Place the melting. Serve garnished
mushroom stem-side up with the chopped CALORIES
on a small baking tray parsley or chives.

98
CALORIES

Beetroot
toast
SERVES 1. READY IN 5 MINS
30g cooked beetroot
30g 0%-fat Greek yogurt
Smart tip 2 sprigs fresh dill
To give this dish a lift, add a Seasoning, to taste
pinch of ground cumin and 1 slice Nimble wholemeal bread
lots of black pepper. If you Handful fresh watercress
prefer, you could swap the dill METHOD
for mint and the watercress 1 Mash or pure the beetroot with
for mixed salad leaves. the yogurt and dill. Season to taste.
2 Lightly toast the bread, spread
over the beetroot mixture and top
with a handful of watercress.

500 CALORIE DIET MEAL PLANNER 9

 Scotch
100 pancake,
berries&
CALORIES

Greek
yogurt
SERVES 1. READY IN 5 MINS
1 Scotch pancake
2tbsp 0%-fat Greek yogurt
30g blackberries
Few mint leaves
METHOD
1 Toast the pancake according
to packet instructions.
2 Top with the yogurt,
blackberries and mint.

Berries&
fromage 100
frais
CALORIES

SERVES 1. READY IN 5 MINS

150g fat-free fromage frais
50g strawberries
25g raspberries
25g blackberries
METHOD
1 Spoon the fat-free fromage
frais into a bowl.
2 Hull and slice the strawberries,
leaving one whole.
3 Mix the berries in with the
fromage frais, saving a few,
including the whole strawberry,
to use as a garnish on top.

10 500 CALORIE DIET MEAL PLANNER

CHUNKYFRUIT
Breakfast

SKEWERS
SERVES 1. READY IN 5 MINS
6 small strawberries
75g watermelon chunks
50g pineapple chunks
12 kiwi
6 seedless red grapes
2-3 mint leaves, shredded
METHOD
Thread the pieces of fruit
on to two short skewers and
arrange on a serving plate,
scattered with fresh mint.

97
CALORIES
SKINNYSTRAWBERRY
PANCAKE
99
SERVES 1. READY IN 5 MINS METHOD
1 buttermilk pancake, such as Waitrose 1 Warm the buttermilk pancake briey in a
Buttermilk Pancakes toaster or according to packet instructions.
30g strawberries 2 Thinly slice the strawberries and arrange
10g fat-free crme fraiche (2tsp), such as over the warmed pancake. Top with the
Yeo Valley (optional, lose 6 cals if not used) crme fraiche, if using, and dust with a little
Pinch icing sugar icing sugar to serve.
CALORIES
Apricots
Breakfast

withhoney 100
&oats CALORIES

SERVES 1. READY IN 10 MINS

2tsp (10g) rolled oats
1tsp dried cranberries
1tbsp orange juice
1 tinned apricot in juice, drained
2tsp natural low-fat yogurt
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, at-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.

Bircher
97
CALORIES
muesli
SERVES 1. READY IN 1 MIN,
PLUS SOAKING
75g skimmed milk
15g sugar-free muesli
40g fat-free vanilla yogurt
METHOD
1 Put the milk in a bowl and
sprinkle the muesli on top.
Leave to soak for 30 mins
or overnight if you like.
2 Serve topped with the
vanilla yogurt.

500 CALORIE DIET MEAL PLANNER 13

 Healthy
97
CALORIES
fry-up
SERVES 1. READY
IN 8 MINS
35g lean bacon medallions
3 cherry tomatoes
20g watercress
METHOD
1 Heat the grill to high. Put
the bacon on a Teon liner
and grill for 5-7 mins, turning
as needed until golden.
2 Add the tomatoes to
the grill pan if you prefer
to eat them warm.
3 Serve the bacon with the
tomatoes and watercress.

Mushroom
miso
SERVES 1. READY IN 10 MINS
73
CALORIES
50g portobellini mushrooms
50g selection of Asian mushrooms,
such as oyster, shiitake and enoki
1 sachet yellow miso soup paste
12tsp freshly grated root ginger
1tsp dark soy sauce
1 spring onion, thinly sliced
50g rm silken tofu, cubed
METHOD
1 Slice the portobellini and larger Asian
mushrooms (such as any oyster or shiitake), Smart tip
leaving the enoki mushrooms whole. To make this an
2 Dissolve the miso paste in a pan of 250ml evening meal, add
hot water. Add the mushrooms with the 100g shredded cooked
ginger, then bring to the boil. Simmer for chicken (177 cals) to
2-3 mins, then remove from the heat. the broth at the same
time as the tofu.
3 Stir in the soy sauce, spring onion and
tofu to heat through, then ladle into a
deep bowl to serve.

14 500 CALORIE DIET MEAL PLANNER

FRESHHERB
OMELETTE
WITHSPINACH
SERVES 1. READY IN 5 MINS
1 medium egg
1tbsp chopped fresh herbs,
such as parsley, dill and chervil
Salt and pepper
Frylight Olive Oil spray
15g baby spinach leaves, to serve
METHOD
1 Whisk the egg with the chopped herbs
Breakfast
and a pinch of salt and pepper.
2 Spray a small non-stick frying pan
with 2-3 squirts of oil and place over a
medium-high heat. Pour the egg mixture
into the pan, swirling gently with a fork
or wooden spoon. Cook for 1-2 mins,
until the egg is just set, then slide on to
a warmed plate and serve immediately
with a handful of baby spinach.
92
CALORIES
PORTOBELLO
MUSHROOM GRATIN
SERVES 1. READY IN 12 MINS METHOD
1 portobello mushroom (75g) 1 Set the grill to a medium heat.
1tbsp water 2 Slice the mushroom and put into
15g breadcrumbs a small ovenproof gratin.
1tsp olive oil 3 Add 1tbsp water. Sprinkle breadcrumbs
Salt and freshly ground on top, drizzle with the oil and season.
black pepper 4 Grill for 10 mins until the mushroom is
1tsp chopped chives (optional) tender. Scatter with chives, if you like.

90 CALORIES
 Breakfast
Banana
porridge
SERVES 1. READY IN 4 MINS
20g porridge oats
2tbsp skimmed milk
2tbsp water
Pinch of stevia, such
as Truvia
12 small banana (20g), sliced
METHOD
1 Put the porridge oats in a
bowl with the milk and water.
Microwave on High for 1 min 20
secs until the oats are tender.
2 Stir in the stevia and top with
the banana slices.

Smart tip
Sprinkle with a little

100
cinnamon, if you like,
for sweetness. It has
been found to help
balance blood sugar.
CALORIES

Yogurtwith
100
CALORIES
kiwi&lemon
SERVES 1. READY IN 5 MINS
1 kiwi, peeled and cut into small pieces
1tsp lemon curd
Zest of 1 small lemon
100g 0%-fat Greek yogurt
METHOD
Stir the chopped kiwi, curd and lemon zest
into the yogurt and serve.

500 CALORIE DIET MEAL PLANNER 17


92
CALORIES
Smart tip
Serve with a morning
health booster add
12tsp chia seeds for 11
extra cals or 12tsp cocoa
nibs for 14 extra cals.
Roastedrhubarb
withricotta &
almonds
SERVES 1. READY
IN 30 MINS
150g rhubarb
1tbsp orange juice and
12tsp nely grated zest
112tbsp natural sweetener,
such as xylitol
30g ricotta cheese
Pinch aked, toasted
almonds
METHOD
1 Heat the oven to 200C,
Gas 6. Cut the rhubarb in
half lengthways, then cut
into ngers about 7cm
long. Place in a small
ovenproof dish and toss
18 500 CALORIE DIET MEAL PLANNER
Superberry
breakfast
bowl
SERVES 1. READY IN 5 MINS
80g frozen berries
Zest of 12 orange and a squeeze of juice
2tsp oats
1tbsp low-fat natural yogurt
14 banana (20g), sliced
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.
2 Top the warm compote with the oat
mixture and sliced banana.
95
CALORIES
with the orange juice, zest
and sweetener. Arrange in a
single layer and cover dish
with kitchen foil, ensuring
the foil does not come into
contact with the rhubarb.
2 Place in the oven for 10
mins. Remove the foil and
cook for a further 5-10 mins,
until the rhubarb is tender
but holds its shape and the
juices are slightly syrupy.
3 Allow to cool slightly,
then transfer to a serving
dish and serve warm or
cold with the ricotta and
aked almonds.
SPANISHTOMATO Breakfast

TOSTADA
SERVES 1. READY IN 5 MINS
12 slice Warburtons or Hovis thin-sliced
white bread
1 small garlic clove
1 tomato, seeds and pulp only
12tsp extra virgin olive oil
Salt
50g cucumber, cut into half-moons
12tsp 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 your tomatoes
in the fridge, its best to warm them up
slightly so theyre at room temperature.
2 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
4 QUICKYOGURTIDEAS
Take 100g low-fat natural yogurt and make these tasty combos

TOTALLY TROPICAL
SERVES 1. READY
IN 5 MINS
25g prepared mango,
cut into small chunks
1 passion fruit, juice
and seeds
40g fresh pineapple,
Few fresh mint leaves
Zest of 1 lime (optional),
to serve
METHOD
Place the yogurt in a small
bowl and top with the mango,
passion fruit, pineapple, mint
cut into chunks and lime zest, if using.

SPICEDAPPLE
& BLUEBERRY
SERVES 1. READY
IN 5 MINS
12 small apple, grated (40g)
1 heaped tbsp
blueberries (10g)
12tsp vanilla extract
Pinch turmeric
Pinch mixed spice
12tsp desiccated coconut
METHOD
Put the yogurt in a small
bowl and stir in most of the
apple and blueberries, the
vanilla and spices. Top with
remaining apple, blueberries
and the coconut to serve.

OATY CRUNCH
100CALORIES
EACH
SERVES 1. READY IN 5 MINS
1tsp rolled oats
1tsp raisins
Good pinch cinnamon RED BERRY FOOL
12tsp maple syrup SERVES 1. METHOD
METHOD READY IN 5 MINS Put the fruits in a bowl with the orange
Toast the oats and raisins in a dry frying 20g frozen summer fruits zest and juice, cover with cling lm and
pan. Put the yogurt in a small bowl or glass Zest of 14 orange and 1tsp juice microwave for 30 secs. Stir and heat for
jar and sprinkle with the cinnamon. Scatter 12tsp runny honey 30 secs. Add the honey and pure in a
over the oats and raisins, then drizzle with Few leaves fresh basil and blender. Put pure in a bowl and swirl
the maple syrup. 5g fresh berries, to serve with yogurt. Top with basil and berries.
 Lunch
Fast and lling, wherever you are!

150
CALORIES
& UNDER
HADDOCKCEVICHE
WITH LIME & GINGER
SERVES 1. READY IN 25 MINS
Juice of 1 lime
12tsp nely grated ginger
12 red chilli, nely chopped
Salt
12 small red onion, thinly sliced
100g boneless, skinless haddock llet
1 small ripe tomato, deseeded and diced
5 small radishes, very thinly sliced
Handful of fresh coriander leaves
133 CALORIES
METHOD
1 In a bowl, combine the lime juice with the
ginger, red chilli, a generous pinch of salt
and the red onion. Set aside for 10 mins.
2 Cut the haddock into thin slices, add
to the bowl and leave for 5-10 mins (the
longer you leave it in the lime juice, the
more it will cook the sh). Toss quickly
with the tomato, radish and coriander, then
pile on to a plate and serve immediately.

150
CALORIES
Indianspiced rosti
&friedegg
SERVES 1. READY IN 20 MINS
1tsp ground cumin
1tsp coriander seeds, crushed
1 small carrot, spiralized or
grated
1 small courgette, spiralized
or grated
Frylight spray oil
1 egg
Handful of fresh coriander
Large handful of salad leaves
METHOD
1 Toss the cumin and crushed
coriander seeds with the carrot
and the courgette. Add to a small
non-stick frying pan and cook
gently over a medium heat, stirring
occasionally, until almost tender.
2 Make a space in the centre of the
vegetables, add a squirt of Frylight
and crack in the egg. Increase the
heat and fry until the egg white
has set. Serve sprinkled with fresh
coriander and the salad leaves.
Lunch
Sesame
chickensalad
withcucumber
noodles
SERVES 1. READY IN 25 MINS
60g skinless chicken thigh
1 small garlic clove, crushed
1tsp sesame seeds
Frylight Olive Oil spray
12 cucumber
1 baby pak choi, leaves separated
Few fresh coriander leaves
Red chilli, chopped
1tbsp tamari (gluten-free soy sauce)
2tbsp rice or malt vinegar
METHOD
1 Season the chicken thigh and sprinkle with
the garlic and sesame seeds.
2 Fry in a non-stick pan with several squirts
of oil for 10 mins, turning as needed, until the
chicken is cooked through.
3 Push the cucumber through a spiralizer to
create cucumber noodles (or use a julienne
vegetable peeler).
4 Combine the cucumber in a bowl with the
pak choi and coriander. Shred the chicken and
place it on top.
5 Put the chilli, tamari and vinegar in a jar and
shake to mix. Drizzle over to serve.
150
CALORIES
500 CALORIE DIET MEAL PLANNER 23
 150 CALORIES

CREAMYLEEK&
TARRAGONCHICKEN
SERVES 1. READY IN 15 MINS 1tsp Dijon mustard further 5 mins. Remove the lid and
12tsp rapeseed oil 1tbsp fresh tarragon continue cooking until the stock starts
1 small leek (about 75g), thinly sliced 50g broccoli or green veg of your choice to become thick and syrupy.
75g skinless chicken breast, cut into METHOD 2 Remove pan from the heat and stir
thin strips 1 Heat the oil in a small pan and stir-fry the in the quark, Dijon mustard and the
100ml chicken stock sliced leek and chicken for 1-2 mins. Add tarragon. Serve with steamed broccoli
25g quark the chicken stock, cover and cook for a or other green vegetables.

Jumboprawns&
cauliflowercouscous
SERVES 1. READY IN 5 MINS
3 cauliower orets
Few fresh mint leaves
Few fresh coriander leaves,
stalks removed
Handful of at-leaf parsley leaves
15g green pitted olives
2 cherry tomatoes
1tbsp lemon juice
1tsp olive oil
Handful of baby spinach
50g cooked jumbo prawns
1 chipotle or jalapeo chilli,
nely chopped
Smart tip
If youre planning on
taking this wrap to work,
cool the omelette rst
before lling with the
feta mix. Try wrapping
it in cling lm to help
keep its shape.
140CALORIES
Lunch
METHOD
128
CALORIES
1 Put the cauliower in a food
processor or processor attachment,
and pulse a couple of times until it
looks like couscous. Add the herbs,
olives and tomatoes and pulse again
to combine. Add a squeeze of
lemon and season.
2 Mix the lemon juice and olive oil
together and season. Arrange the
spinach leaves on a plate and
scatter the cauliower couscous
over. Drizzle with the dressing and
top with the prawns and chilli.
Herby pea
& feta wraps
SERVES 1. READY IN 5 MINS
1 small egg
2 pumps of spray oil, such as Flora
1tbsp frozen peas, defrosted
25g light feta cheese, crumbled, such as
Salakis Light
Few fresh mint leaves, nely shredded
Few basil leaves, torn
Handful of parsley leaves, chopped
Handful (25g) of baby spinach or salad
leaves
METHOD
1 Beat the egg with a splash of water. Heat
a small non-stick frying pan and spray with
oil. Add the egg and quickly swirl around to
make a thin omelette. Cook for 1-2 mins,
then turn out on to a plate or board.
2 Mix together the peas and feta, herbs
and some of the spinach or salad leaves,
shredded. Pile on top of the omelette and
roll up. Slice in half, and serve with the rest
of the spinach or salad leaves.
500 CALORIE DIET MEAL PLANNER 25
 145 CALORIES

POTATODROPSCONES
WITH POACHED EGG
SERVES 1 (WITH 5 LEFTOVER SCONES METHOD frying pan with oil and drop 6 heaped
TO FREEZE). READY IN 40 MINS 1 Cook the potatoes in a pan of lightly salted spoonfuls of the mixture into the pan over
250g peeled potatoes, cut into chunks boiling water for 15-18 mins or until tender. a medium-high heat for 2-4 mins each side,
2 small eggs Drain well, then return to the pan over a low attening slightly with a spatula, until golden.
1tsp baking powder heat for 1 min to remove excess moisture. 3 Poach the remaining egg in a pan of
12tsp dried thyme Mash well and set aside to cool slightly. simmering water for 2-3 mins or until set to
Salt and pepper 2 Beat 1 lightly beaten egg into the mash your liking. Remove and drain on kitchen
Frylight Olive Oil spray with the baking powder and thyme, then paper. Serve on top of a warm drop scone
Small handful rocket leaves season to taste. Spray a large non-stick with a handful of rocket leaves.

Skinnyburger
SERVES 1. READY IN 15 MINS
1 large portobello or eld
mushroom
Frylight Olive Oil spray
Salt and pepper
80g extra-lean steak mince
1tsp smoky steak rub (similar
available from Waitrose)
3 thinly sliced onion rings
Small handful rocket leaves
METHOD
1 Place the mushroom on a
foil-lined baking sheet, spray twice
with oil and season with salt and
110
CALORIES
Lunch
pepper. Slide under a medium-hot
grill for 5-6 mins, until cooked and
juicy. Keep warm.
2 Meanwhile, in a small bowl,
combine the mince with the steak
rub and gently form into a loosely
textured burger. Spray a small
frying pan with 3 squirts of oil and
cook the burger over a medium
heat for 2-3 mins each side, or until
150
done to your liking.
3 Serve the burger on top of the
mushroom and onion rings,
topped with the rocket.
CALORIES
Fillingveg
fusion
noodles
SERVES 1. READY IN 10 MINS
200g pack konjac noodles, such as Zero
1tbsp miso paste
12 carrot, shredded
12 courgette, shredded
1 baby leek, shredded
1 sun-dried tomato, chopped
1tbsp mixed seeds
1tsp shredded seaweed (optional)
12tsp dried oregano
METHOD
1 Put the noodles in a large mug, bowl or
plastic container, along with the miso and
shredded veggies and tomato. Add
200ml boiling water, stir and put a lid or
cling lm over the top.
2 Leave for 1 min to cook the noodles
through. Sprinkle the seeds, seaweed and
oregano on top, and serve immediately.
Smart tip
If you enjoy a bit of
heat in your food, try
drizzling a little sriracha
or hot chilli sauce
over your noodles just
before serving. Its only
5 calories per teaspoon.
500 CALORIE DIET MEAL PLANNER 27
 Miniturkey
pitta
SERVES 1. READY IN 10 MINS
12 small red onion, nely sliced
1tsp red wine vinegar
Sea salt
2tbsp Total 0% Greek yogurt
12 garlic clove, grated
Few fresh mint leaves, nely shredded
1 slice cucumber, chopped
1 mini pitta
40g cooked turkey or chicken
Handful mixed salad leaves (25g)
1 radish, thinly sliced
METHOD
1 Mix the onion with the red wine vinegar
and a good sprinkling of sea salt. Set aside.
Mix the yogurt and garlic with the chopped
mint and cucumber, and season to taste.
2 Toast the pitta bread, if preferred. Then
open and ll it with half the yogurt mixture,
the turkey and onions. Serve the pitta with
salad leaves and radish on the side, and top

136
with the rest of the yogurt mixture, diluting
with a little water, if liked.

CALORIES

Watermelon
&fetasalad
SERVES 1. READY IN 5 MINS
140CALORIES
4 pitted black olives
150g watermelon, diced
2 radishes, sliced
1tsp pumpkin seeds
50g reduced-fat feta
Few small mint leaves
METHOD
1 Slice the pitted black olives, mix with the
melon, radish, pumpkin seeds (you could
lightly toast these in a small non-stick pan
over a low heat rst, if you like). Transfer to
a plate and crumble over the feta. Scatter
the mint leaves over the top of the salad.

28 500 CALORIE DIET MEAL PLANNER

CRUNCHYLENTIL SALAD
SERVES 1. READY IN 10 MINS
1 Little Gem lettuce
12 cucumber
6 radishes
6 cherry tomatoes
12 green pepper
25g ready-to-eat puy lentils
1tbsp mint leaves METHOD 2 Sprinkle the mint and parsley
1tbsp parsley leaves 1 Separate the lettuce leaves on top. Drizzle the lemon juice
1tbsp lemon juice and put in a bowl. Dice the over and season generously.
2tbsp very low-fat cucumber, halve the radishes 3 Top with a dollop of low-fat
natural yogurt and tomatoes and nely slice yogurt, season and sprinkle with
1tsp sesame seeds the pepper, and add them all to sesame and pumpkin seeds.
1tsp pumpkin seeds the bowl along with the lentils.
140 CALORIES
150 CALORIES
SPANISHEGG
SERVES 1. READY IN 20 MINS
Frylight spray oil
25g red onion, nely chopped
100g canned tomatoes
1 garlic clove, crushed
Pinch of smoked hot paprika
1 small egg
1 slice Nimble wholemeal
METHOD
1 Heat the oven to 180C, Gas 4.
2 Spray a small pan with Frylight and saut
the onion until soft. Add the tomatoes,
garlic and paprika and cook until the sauce
is starting to thicken. Season to taste.
3 Spoon the sauce into a ramekin or shallow
ovenproof dish, make a small well in the
tomato sauce, then crack in the egg. Put in
the oven for 15 mins or until egg is cooked.
4 Lightly toast the bread, for dipping, or
carefully spoon the contents of the dish
over the toast to serve, if you prefer.
 Lunch
Cheesy
stuffed 147
pepper
CALORIES

SERVES 1. READY IN 30 MINS

1 small red pepper
100g canned ratatouille
25g half-fat Cheddar cheese
Few small leaves of fresh basil
METHOD
1 Cut the top off the pepper and remove
the seeds. Place it in a shallow ovenproof
dish and spoon in the ratatouille. Smart tip
2 Bake at 200C, Gas 6 for 20 mins or until Try swapping the
the pepper is cooked. Cheddar for reduced-fat
3 Sprinkle the cheese over the stuffed halloumi cheese for a
pepper and return to the oven for 5 mins similar calorie count
or until the cheese starts to brown. Garnish its saltiness contrasts
deliciously with the
with the basil leaves.
sweetness of the pepper.

Greenmiso
146
CALORIES
stir-fry
SERVES 1. READY IN 15 MINS
100g Tenderstem broccoli
1 garlic clove, crushed
Juice of 1 lime
20g sweet miso paste
2 drops sesame oil
Frylight spray oil
1 pak choi, quartered
25g sugar snap peas, halved
100g red pepper, nely sliced
100g Zero Noodles (or similar), cooked
1 spring onion, shredded
METHOD
1 Heat a griddle pan to high and char the
broccoli for 1-2 mins on each side.
2 To make a dressing, mix the garlic, lime
juice, miso paste and sesame oil. Set aside.
3 Heat a wok or frying pan over a medium-
high heat, spray with Frylight and stir-fry
the pak choi, sugar snap peas and red
pepper for 2 mins. Add the broccoli and
cook for another 2 mins. Stir in the noodles
and spring onion. Drizzle over the dressing.

500 CALORIE DIET MEAL PLANNER 31


Mustardy tarragon
chicken
SERVES 1. READY IN 25
MINS, PLUS MARINATING
1 x 75g skinless chicken
thigh
50g low-fat natural yogurt
1/2tsp wholegrain mustard
1 small garlic clove, crushed
Few fresh tarragon leaves
Zest and juice of 1/2 orange
50g green beans, trimmed
1/2 fennel bulb, trimmed
and sliced
METHOD
1 Heat the oven to 200C,
Gas 6. Cut a few slashes in
the chicken and season.
2 Put the yogurt, mustard,
garlic, tarragon and half
32 500 CALORIE DIET MEAL PLANNER
Redcurry
125
CALORIES
fishparcel
SERVES 1. READY IN 20 MINS
1tsp red curry paste
1tbsp coconut cream
100g skinless, boneless white sh llet,
such as hake, haddock or cod
1 spring onion, thinly sliced
1/2 red chilli, thinly sliced
Small handful of fresh coriander leaves
Lime wedge, to serve
METHOD
1 Heat the oven to 180C, Gas 4. Combine
the curry paste and coconut cream in
a small dish, then add the sh llet and
turn to coat thoroughly. Place on a large
piece of thick foil and scrape in all of
the coconut paste. Fold over the foil to
create a parcel and seal.
2 Place the parcel on a baking sheet and
cook in the oven for about 15 mins, until
the sh is aky and aromatic.
3 Serve the sh parcel directly on to a
warmed plate, opened and topped with the
sliced spring onion and red chilli, a handful
of coriander leaves and a wedge of lime.
133CALORIES
the zest and juice of the
orange in a shallow,
ovenproof dish. Stir together
to combine.
3 Add the chicken and
smother with the yogurt
mixture. Leave for 20 mins
for avours to mingle, if
youve time.
4 Cook chicken in the oven
for 20 mins until the juices
run clear. Meanwhile, put the
beans and fennel in a bowl.
Add the rest of the orange
zest and juice and 1tsp water.
Microwave for 3 mins. Drain
and serve with the herby,
yogurt-marinated chicken.

VITALITY TUNA SALAD
SERVES 1. READY IN 10 MINS
1 Little Gem lettuce
1 stick celery, chopped
3 cherry tomatoes, halved
1/2 cucumber, chopped
1tsp jalepeo chillies, sliced
108 CALORIES
75g tuna in water, drained
A few sprigs of parsley
2 lemon wedges
METHOD
1 Separate the leaves of the lettuce, keeping
them whole. Arrange them in a bowl and
Lunch
place the chopped celery, halved tomatoes,
chopped cucumber and jalapeos on top.
2 Flake the tuna and add to the bowl, then
garnish with the parsley. Season and
squeeze over 1 wedge of lemon. Serve with
the additional lemon wedge.
 LUNCHIN
AHURRY
You can still enjoy a tasty, nutritious meal when
youre short on time. Try these great meals for one

Quinoacrayfish

147
protein pot
METHOD
Cut 15g cucumber into sticks. Mix in a bowl with
75g craysh, 25g ready-to-eat red and white
quinoa, such as Merchant Gourmet, and a few
mint leaves. Drizzle with 15g balsamic vinegar. CALORIES

34 500 CALORIE DIET MEAL PLANNER

 Lunch

Superfood
salad
METHOD
Microwave 50g Tenderstem
broccoli for 2 mins to soften.
Add to lunchbox with 1 carrot,
cut into ribbons, 1 Little Gem
lettuce, 2 quartered radishes
and 50g reduced-fat houmous.
Serve with a lemon wedge.

144
CALORIES

145
CALORIES
Chicken tikka pitta
METHOD
Place 60g chicken tikka slices on a mini pitta and serve
with 15g tzatziki and 4 slices (10g) of cucumber.

149
CALORIES

Veggie protein pot

METHOD
Place 1 hard-boiled egg on 25g cooked soya beans and
15g baby spinach leaves. Drizzle over 1tbsp Kraft Light
Honey & Mustard Dressing.

500 CALORIE DIET MEAL PLANNER 35

 126
CALORIES
Soup & rye
METHOD
Serve 200g tomato soup, such as Tesco Healthy Living,
with 25g rye bread spread with 20g light soft cheese, such
as Philadelphia Lightest.

Boiledegg
with Ryvita
METHOD
Serve a soft-boiled egg (boil for 3-4 mins) with a
multi-seed atbread to dunk in, such as a Ryvita Thin. 147
CALORIES

130
CALORIES
No-carb
sandwich
METHOD
Put 2 slices (60g) ham on to 2
small pieces of baking parchment.
Spread with 60g extra low-fat
cream cheese. Sprinkle with 2
shredded iceberg lettuce leaves
and a few basil leaves. Roll up
the ham, using the paper to help,
then twist the ends of the paper.
Chill until needed.

36 500 CALORIE DIET MEAL PLANNER

 Dinner
End the day with a satisfying meal that wont take hours to make

CALORIES
& UNDER
 Squash, kale & avocado
Buddha bowl
SERVES 1. READY IN 20 MINS
95g butternut squash, cut into slices
Good pinch chilli akes
Few squirts of Frylight Olive Oil spray
50g kale, sliced
2tsp tamari
1 spring onion, cut in half and
nely sliced
12 avocado (75g), sliced
1 heaped tbsp chickpeas or frozen soya
beans, defrosted
Fresh coriander
METHOD
1 Heat the oven to 200C, Gas 6. Lay
the squash slices on a lined baking tray,
sprinkle with chilli akes and spray with
the oil. Roast for 15 mins, until golden.
2 Put the kale in a wok or pan with a
splash of water and cook until wilted.
Stir in 1tsp tamari and season.
3 Put the kale in a shallow bowl and
top with the squash and the remaining
ingredients. Splash with the remaining
tamari and serve.

245 CALORIES

Smart tip
Swap the avocado for
100g chicken, the squash
for 100g tomatoes and
the tamari for balsamic
vinegar for a 230-cals
twist on this lling salad.

38 500 CALORIE DIET MEAL PLANNER

 219
CALORIES
STEAKWITHROCKET
& TOMATO SALAD
SERVES 1. READY IN 15 MINS
Frylight Olive Oil spray
1 garlic clove, crushed
100g cherry tomatoes
Pinch sugar
1tbsp chopped fresh basil leaves
Salt and pepper
1 x 100g rump steak, fat trimmed off
12tsp steak seasoning
50g wild rocket
2tsp Parmesan shavings
2tsp balsamic vinegar
METHOD
1 Heat a non-stick frying pan, spray with
Frylight, add the garlic, tomatoes, sugar,
half the basil and a pinch of salt and
pepper, and fry for 5 mins.
2 Meanwhile, heat a griddle pan. Spray the
Dinner
steak on both sides with Frylight and rub
in the seasoning. Fry for 2-4 mins each
side for a medium-rare steak. If you prefer
yours well done, cook for a few extra mins
each side. Rest for 5 mins.
3 Serve with the remaining basil, the
rocket, garlic tomatoes and Parmesan
shavings. Drizzle over the balsamic
vinegar and pan juices.
SESAMEPRAWNSWITH
VEGETABLE NOODLES
SERVES 1. READY IN 15 MINS
1 medium carrot
75g broccoli stem
1 small courgette
2tsp sesame oil
90g raw, peeled king prawns
1tsp fresh ginger, chopped
2tsp soy sauce
12tsp sesame seeds the pan to the heat and stir-fry the carrot
235 CALORIES
METHOD
1 Use a spiralizer or julienne-style peeler
to cut the carrot, broccoli stem and
courgette into separate piles of noodles.
2 Heat the sesame oil in a wok and stir-fry
the prawns for about 2 minutes, until they
are pink and cooked through. Remove
with a slotted spoon and set aside. Return
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, then toss to coat.
3 Heap the prawn noodles in a dish and
serve immediately, scattered with the
sesame seeds.

Stuffed chicken with broccoli
SERVES 1. READY IN 35 MINS
Frylight Olive Oil spray
25g baby spinach, shredded
2 spring onions, chopped
2 prunes, chopped
Salt and pepper
1 small skinless chicken breast
1tsp honey
100g Tenderstem broccoli, steamed
METHOD
1 Set the oven to 200C, Gas 6. Heat a
non-stick frying pan and give it a squirt
of oil. Add the shredded spinach, chopped
spring onions and prunes. Cook until the
spinach wilts. Season.
2 Cut a slit in the top of the chicken and
open out. Press in the spinach mixture.
Place the chicken on baking parchment on
Dinner
247 CALORIES
a baking tray and drizzle over the honey.
Bake in the centre of the oven for 20-30
minutes, or until the juices run clear when
the chicken is pierced and its starting to
turn golden.
3 Transfer the chicken to a serving plate.
Spoon over any juices that have run out.
Serve with the steamed broccoli.
500 CALORIE DIET MEAL PLANNER 41
 Spiralized beetroot salad
with halloumi
SERVES 1. READY IN 10 MINS
1 raw beetroot (150g), peeled
50g watercress leaves
30g slice light halloumi, such as Weight
Watchers Cypriot Style Grill Cheese
10g walnuts, chopped
1tsp chopped fresh chives
1tsp walnut oil each side, or until lightly charred. Remove
1tsp balsamic vinegar and roughly chop before adding to the
METHOD beetroot and watercress salad. Scatter the
1 Spiralize the beetroot into noodles walnuts and chives on top, then drizzle
and arrange on a plate with the watercress. with walnut oil and balsamic vinegar.
2 Heat a ridged griddle pan and grill the
cheese over a medium-high heat for 1 min

Smart tip
If you dont own a
spiralizer, this recipe will
work perfectly well with

214
a julienne-style peeler
or just coarsely grate
the beetroot.

CALORIES

42 500 CALORIE DIET MEAL PLANNER

247
Dinner

CALORIES

CHICKEN BALTI
SERVES 1. READY IN 30 MINS METHOD
1tsp sunower oil 1 Heat the oil in a large pan, add the onion
14 onion, sliced and cook gently for a few mins to soften.
100g chicken breast, cut in chunks 2 Stir in the chicken, season and cook for
1tbsp balti paste 5 mins. Add the balti paste, fry for 1 min,
90g potatoes, cubed then add the potatoes, water and spinach.
50ml water 3 Cover, bring to the boil, then simmer for 15
25g baby spinach mins until the potatoes and chicken are tender.
PAN-FRIEDSCALLOPS
WITH CELERIAC MASH
SERVES 1. READY IN 30 MINS
200g peeled celeriac, cut into chunks
Pinch of freshly grated nutmeg
40g fat-free crme fraiche, such as
Yeo Valley
Salt and pepper
12tbsp olive oil
200g large, roeless scallops
To serve
100g asparagus tips, steamed
METHOD
1 Cook the celeriac in a large pan of 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,
pop a lid on the pan 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 min on
each side until golden.
3 Spoon the mash on to a warmed plate,
then top with the scallops, drizzling over
any juices. Serve with the steamed
asparagus tips.
233 CALORIES

Greek-style lamb skewers
SERVES 1. READY IN 15 MINS
100g lean lamb loin llet
garlic clove, crushed
1tsp dried oregano
12tsp freshly grated lemon rind
12tsp olive oil
Salt and pepper
75g trimmed green beans
1 small shallot, nely chopped
2 small ripe tomatoes, diced
12tsp red wine vinegar
METHOD
1 Slice the lamb llet into thin strips and
toss them in a bowl with the garlic, half
the oregano, the lemon rind, olive oil and
a pinch of salt and pepper. Thread on to
a couple of skewers, folding the lamb over
on itself several times. Arrange the skewers
on a foil-lined grill rack and slide under a
hot grill for 3-4 mins, turning occasionally,
Dinner
219
CALORIES
until cooked and lightly charred.
2 Meanwhile, cook the green beans in a
pan of lightly salted boiling water for 2-3
mins, until just tender. Drain and toss with
the shallot and tomatoes, red wine vinegar,
remaining oregano and a good pinch of
salt and pepper. Arrange on a plate and
serve topped with the lamb skewers.
500 CALORIE DIET MEAL PLANNER 45
 200 CALORIES

Smart tip
Vary the veg large
portobello mushrooms
work well. Slice and
add to the grill pan.
Squirt with one-cal
olive oil to keep moist.

Italian-style cod
SERVES 1. READY IN 20 MINS such as Loyd Grossman 2 Grill for 5 mins, then turn the courgettes
50g baby courgettes, halved Few basil leaves and grill for a further 10 mins until the
125g cod llet METHOD veggies and sh are tender.
Salt and pepper 1 Heat the grill. Arrange the courgettes 3 Microwave the sauce for 1 min.
1tsp olive oil and sh in a foil-lined grill pan, season 4 Serve the courgettes and sh with the
50g tomato and chilli pasta sauce, generously and drizzle with olive oil. sauce and scatter with basil leaves.

46 500 CALORIE DIET MEAL PLANNER

NAKED
Dinner

CHICKEN
FAJITAS
WITH
MANGO
SALSA
SERVES 1. READY IN 25 MINS
40g mango, diced
1tbsp nely chopped red onion
1tsp lime juice
1tbsp roughly chopped fresh coriander
leaves, plus extra for garnish
Salt and pepper
25g 0% crme fraiche, such as
Yeo Valley
12tsp olive oil
12 medium red pepper, sliced
12 onion, cut into thin wedges
100g free-range chicken breast,
thinly sliced
1tsp fajita spice blend
75g shredded iceberg lettuce
METHOD
1 In a small dish, combine the
mango with the onion, 12tsp lime
juice, coriander and a pinch of salt
and pepper. In another bowl, mix
the remaining lime juice into the
crme fraiche and season.
2 Heat the olive oil in a large
non-stick frying pan and toss in
the pepper and onion. Cook for
7-8 mins over a high heat, hardly
stirring, until the vegetables are
slightly charred. Spoon on to a plate
and add the chicken to the pan for

226
6-7 mins, stirring frequently until
cooked through.
3 Reduce the heat, sprinkle over the
spice blend and cook for a further 1-2
mins. Return the vegetables to the pan
to reheat for a couple of minutes, then
serve with the shredded iceberg, mango
salsa and soured crme fraiche, garnished
with the remaining coriander. CALORIES
SPINACH&CHEESE
SOUFFLE OMELETTE
SERVES 1. READY IN 20 MINS
100g baby spinach leaves, rinsed
2 medium eggs, separated
Salt and ground black pepper
Frylight one-cal cooking spray
15g low-fat Cheddar, grated
1tsp sweet chilli jam, to serve
METHOD
1 Put the spinach in a bowl and microwave
on High for 2 mins to wilt. Transfer to
a sieve and press to squeeze out any
excess liquid.
2 Whisk the egg whites until the mixture
forms soft peaks.
3 Preheat the grill to high. Beat the egg
yolks with 3tbsp cold water and season
with salt and pepper. Gently fold the egg
whites into the yolk mixture.
4 Heat a small non-stick frying pan and
spray with Frylight. Tip in the souf
omelette mixture and cook for 3 mins
until the base is rm.
5 Sprinkle with the grated cheese and
wilted spinach leaves. Put the pan
under a hot grill for 3 mins until the top
of the omelette is rm. Serve immediately
with the sweet chilli jam.
250
CALORIES
 Dinner

242CALORIES

Puy lentil salad

SERVES 1. READY IN 5 MINS
100g ready-to-eat puy lentils, such
as Merchant Gourmet
100g cherry tomatoes, halved
50g rocket leaves
3 mini mozzarella cherries or balls, halved
5 caper berries
Handful of fresh basil leaves, torn
2tsp balsamic glaze
METHOD
Toss together the lentils, tomatoes and
rocket and pile into a bowl. Scatter over
the mozzarella, caper berries and basil and
drizzle with the balsamic glaze to serve.

500 CALORIE DIET MEAL PLANNER 49


Koreanpulled-porkbibimbap
SERVES 1. READY IN 10 MINS
50g broccoli or cauli rice (home-made
or bought)
Few squirts of spray oil
1 small egg
Handful baby spinach, wilted
2tsp tamari
1tsp sesame seeds
1/2 carrot (25g), spiralized
2 radishes, thinly sliced
50 500 CALORIE DIET MEAL PLANNER
50g cucumber, deseeded and in chunks
1tsp sauerkraut or kimchi (optional)
1/2 x 110g pack Sainsburys pulled pork
1tsp chilli sauce (eg, sriracha)
METHOD
1 If making the veg rice, whizz the
broccoli and/or cauliower in a processor
to make ne grains that resemble rice.
Transfer to a microwave-safe bowl, add
a splash of water, cover with cling lm
250CALORIES
and cook on High for 2 mins.
2 Heat a few squirts of oil in a non-stick
pan and fry the egg. Put the spinach into
a separate pan with a splash of water and
heat until just wilted. Stir in 1tsp tamari and
the sesame seeds.
3 Put the rice into a bowl and add the
egg in the middle. Place the remaining
ingredients around the edge, then drizzle
with chilli sauce and remaining tamari.

TERIYAKITUNA
WITH STIR-FRY VEG
SERVES 1. READY IN 10 MINS,
PLUS 1 HOUR MARINATING
1tbsp teriyaki marinade
125g fresh prime tuna steak
Frylight Olive Oil spray
150g stir-fry veggies
1/2tsp sesame seeds
242 CALORIES
1tsp soy sauce, to serve (optional, lose
3 cals if not using)
METHOD
1 Massage the teriyaki marinade over the
tuna and set aside to marinate for about
1 hour. Arrange on a foil-lined grill rack and
grill the tuna for 2-3 mins each side.
Dinner
2 Meanwhile, spray a wok with 5 squirts of
oil and quickly stir-fry the vegetables over
a medium-high heat for 2-3 mins until just
tender. Pile on to a warmed plate with the
teriyaki tuna, then scatter the sesame
seeds on top and serve drizzled with a
little soy sauce if desired.
QUORN STIR-FRY
SERVES 1. READY IN 20 MINS
1/2 small red onion, sliced
1/2tsp vegetable oil
1 garlic clove, crushed
1/2 birds eye chilli, deseeded and nely
chopped
150g frozen chicken-style Quorn
150g asparagus, halved lengthways and
cut into short pieces
1 lime leaf, such as Bart Spices
4tsp Thai sh sauce
METHOD
1 Fry the onion in oil in a non-stick wok
just long enough to soften.
2 Add the garlic, chilli and Quorn and heat
for 3 mins, stirring to cook evenly.
3 Add asparagus, lime leaf and sh sauce.
Cook for 3 mins until tender and serve.
215
CALORIES

SkinnySpanish-style fishstew
SERVES 1. READY IN 30 MINS
100g fennel, sliced
Frylight Olive Oil spray
1tsp paprika, sweet or hot smoked
125g tomato passata
125ml vegetable stock
100g cod llet
75g fresh king prawns,
shelled
Zest and juice of 1 lemon
40g green beans
80g cauliower orets
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
Dinner
236CALORIES
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 cauliower in a
food processor. Toss the cauliower
couscous with a squeeze of lemon juice
and serve with the sh stew and beans,
scattered with fresh parsley.
500 CALORIE DIET MEAL PLANNER 53
 Skinny chicken Caesar
SERVES 1. READY IN 25 MINS
1 small skinless, boneless
chicken thigh
Few leaves fresh oregano
1 garlic clove, chopped
Zest and juice of 1 lemon
80g romaine lettuce, chopped
50g cucumber, deseeded and cut into
small chunks
1tsp chilli-avoured breadcrumbs
For the dressing
1tbsp low-fat natural yogurt
1/2 anchovy, drained and nely chopped
1tbsp nely grated Parmesan
1 garlic clove, crushed
Splash of Worcestershire sauce
METHOD
1 In a bowl, rub the chicken with the
oregano, garlic, lemon zest and juice.
Season and set aside. Heat grill to high.
2 Mix the dressing ingredients with a
splash of water to loosen, then set aside.
3 Grill the chicken for 15-20 mins, turning
halfway through, until golden brown and
cooked through. Slice.
4 Arrange the romaine lettuce on a
plate or in a shallow bowl, top with the
cucumber and chicken, then drizzle over
the dressing. Sprinkle with the chilli
breadcrumbs and serve.

205 CALORIES

Smart tip
Swap the breadcrumbs
and dressing for 1 corn
cob, rubbed with smoked
paprika and spray oil.
Griddle. Serve with lime
juice and 1tsp olive oil.

54 500 CALORIE DIET MEAL PLANNER


SLIMLINE
MARGHERITA PIZZA
SERVES 1. READY IN 15 MINS
1 Dina Paninette wrap (Waitrose)
100g canned tomatoes, drained
1/2 garlic clove, crushed
12g light mozzarella, chopped
12g baby spinach leaves
3 black olives
8g Sunblush tomatoes, chopped
Frylight Olive Oil spray
Dinner
238
METHOD
1 Heat the oven to 220C, Gas 7. Put the
wrap on a baking tray. Spread over the
tomatoes and scatter with the garlic
and mozzarella.
2 Arrange the spinach, black olives and
Sunblush tomatoes on the base and squirt
several times with oil.
3 Bake in the oven for 10 mins until piping hot. CALORIES

TUNANICOISE
OMELETTE
SERVES 1. READY IN 10 MINS
1 large egg
1 large egg white
Salt and pepper
Frylight Olive Oil spray
6 green beans
50g tuna in brine, drained
4 cherry tomatoes, quartered
4 black olives, sliced
3 Parmesan shavings (5g)
Salad leaves, to serve
12tsp balsamic vinegar
METHOD
1 Crack the egg into a jug, add the egg
white and 2tbsp water, season with salt
and pepper and mix together with a fork.
2 Heat a small non-stick frying pan with a
few squirts of oil. Pour egg mixture into the
186 CALORIES
pan and cook for 3 mins until base is rm.
3 While the egg is cooking, microwave the
green beans on High for 2 mins in a bowl
with 2tbsp water.
4 Top egg with the drained green beans,
tuna, tomatoes and olives, and cook for 2
more mins. Slide and fold the omelette on
to a plate, sprinkle with Parmesan and serve
with salad leaves drizzled with the vinegar.
Venison burgers & chips
SERVES 1. READY IN 40 MINS
For the chips
1 small Maris Piper potato (about 125g)
Frylight Olive Oil spray
For the burgers
100g venison steak, roughly chopped
1tbsp quark
2 spring onions
1tsp freshly chopped thyme
247CALORIES
To serve
4 baby plum tomatoes, halved
2 small gherkins, sliced
METHOD
1 Preheat oven to 200C, Gas 6. Cut the
potato into chips. Cook in boiling water
for 5 minutes, drain well and spread out
on a baking tray. Spray very lightly with oil.
Bake in the centre of the oven for 15 mins.
Dinner
2 Place 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.
500 CALORIE DIET MEAL PLANNER 57
 Tandoori masala monksh with
tomato raita
SERVES 1. READY IN 20 MINS,
PLUS MARINATING
12tbsp tandoori masala spice blend
2tsp lemon juice
1 garlic clove, crushed
12tsp freshly grated ginger
50g fat-free natural yogurt
Salt and pepper
150g monksh llet
1 ready-cooked poppadom, to serve
For the raita
100g fat-free natural yogurt
1 small ripe tomato, diced 2 Mix the raita ingredients in a bowl, then
14 small red onion, nely chopped season and set aside.
12tsp ground cumin 3 Remove the monksh from the dish,
1tsp lemon juice wiping off any excess marinade. Arrange
1tbsp roughly chopped fresh coriander the llet on a foil-lined grill rack and slide
METHOD under a medium-hot grill for 8-12 mins,
1 Combine the spice blend, lemon juice, turning once, until the sh is cooked
garlic, ginger and yogurt in a shallow dish, through and slightly charred on the
season generously and add the monksh outside. Serve with the tomato raita and
llet. Turn to coat thoroughly, then cover a poppadom.
with cling lm and chill for at least 2 hrs,
but preferably overnight, to marinate.

248 CALORIES

Smart tip
Monksh is a delicious
meaty sh that can
handle robust avours
and feels very satisfying
great news for dieters!

58 500 CALORIE DIET MEAL PLANNER

245
CALORIES
TURKISH-STYLE
BEETROOT PIZZA
SERVES 1. READY IN 25 MINS
200g cauliower orets
1 beetroot, washed and grated
1 medium egg
1tbsp grated Cheddar
Few squirts Frylight Olive Oil spray
100g lean turkey mince
14 red chilli, deseeded and chopped
1 spring onion, sliced
12 small red onion, nely sliced
1tsp zaatar spice blend (or use a mix of
ground cumin and coriander)
212tbsp 0% Total Greek Yogurt
Small handful fresh herbs, chopped
(eg, parsley, dill, mint)
METHOD
1 Heat the oven to 200C, Gas 6. Whizz
the cauliower in a processor to make
crumbs. Place in a bowl with a splash of
water, cover and microwave on High for
5 mins. Wearing rubber gloves, squeeze
out excess water in a clean tea towel.
2 Mix the cauliower with the beetroot,
egg and cheese, then season to taste. Tip
Dinner
on to a lined baking sheet and make an
oval shape no thicker than 12cm. Spray
with oil, then bake for 15 mins.
3 Meanwhile, add a few squirts of oil to a
non-stick frying pan and cook the turkey
mince until golden, breaking up with a
wooden spoon. Add the chilli, spring onion,
most of the red onion and the spice blend,
and fry for another 2-3 mins.
4 Top the pizza base with the yogurt,
then add the mince and serve scattered
with the remaining onion and herbs.
 COOKAHEAD Batch cook and freeze these easy evening meals
so youve always got something healthy on hand!
249CALORIES
Light veggie moussaka
SERVES 4. READY IN 30 MINS,
PLUS COOKING
1 aubergine, sliced into 1cm rounds
1 courgette, sliced into 1cm rounds
Frylight cooking spray
2 eschalion shallots, 1 chopped,
1 halved
350g Quorn mince
12tsp mixed spice
400g can chopped tomatoes
1 Knorr Vegetable Stock Pot
300ml skimmed milk
2tbsp cornour
50g reduced-fat feta cheese, crumbled
20g Parmesan
60 500 CALORIE DIET MEAL PLANNER
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 15-20
mins, turning until tender.
2 In a non-stick saut pan, cook the
chopped shallot in 1tbsp water until
softened. Add the mince and stir-fry
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 cornour 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
180C, Gas 4 for around 50 mins. If
cooking straight away, cook at 200C,
Gas 6 for 30 mins.

Lentil peri-peri chilli
SERVES 6. READY IN 35 MINS
1tbsp olive oil
1 red onion, chopped
1tsp peri-peri rub, such as Nandos
1tsp ground cumin
1tsp paprika
2 carrots, cut into chunks
1 red pepper, deseeded and chopped
2 celery sticks, chopped
2 garlic cloves, crushed
150g dried red lentils
1 Knorr Vegetable Stock Pot
400g can chopped tomatoes
400g can black beans, drained
and rinsed
3 spring onions, chopped
Several coriander leaves
Dinner
250 CALORIES
Paprika
goulash
SERVES 4. READY IN 1 HOUR
Frylight spray oil
400g pork tenderloin, cubed
1 stick celery, chopped
1 small onion, peeled and chopped
2tsp sweet smoked paprika
500g passata with garlic and herbs
200g new potatoes, halved if large
250g celeriac, peeled and cut into chunks
200g low-fat natural yogurt
METHOD
1 Heat the oven to 190C, Gas 5. Heat a
large non-stick ameproof casserole, add
a few squirts of Frylight and the 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.
METHOD
1 Heat the oil in a large pan, add the onion
and fry for a few mins. Stir in the peri-peri
250CALORIES
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 the tomatoes and black beans,
and simmer for 5 mins.
4 Drain the lentils, add them to the veg
and cook for 5 mins. Sprinkle over the
spring onions and several coriander
leaves to serve.
500 CALORIE DIET MEAL PLANNER 61
SPICYCARIBBEAN
SAUSAGES
SERVES 4. READY IN 40 MINS
1 red onion, chopped
12 chicken chipolatas, such as Heck
4 squirts of Frylight spray oil
1 fresh mango, cut into chunks
1 yellow pepper, cut into chunks
2tsp jerk seasoning
400g can chopped tomatoes
190 CALORIES
1 Knorr Vegetable Stock Pot
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.
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
180C, Gas 4 for around 50 mins, or defrost
fully and microwave, until piping hot.
 Dinner

230 CALORIES

Skinny fish pie

SERVES 4. READY IN 20 MINS,
PLUS COOKING
300g celeriac, peeled and chopped
120g cauliower
200g smoked haddock, skinned
200g fresh haddock, skinned (not
previously frozen)
200ml skimmed milk
80g raw prawns
1tbsp cornour
2tbsp quark
25g spinach, chopped
1tbsp freshly chopped chives
Zest of 1 lemon
1 small leek, trimmed and nely sliced
50g reduced-fat Cheddar, grated
4 squirts of Frylight spray oil
METHOD
1 Boil the celeriac in a pan of water, until
tender, then mash. Whizz cauliower, then
place in a bowl, cover with cling lm and
microwave for 5-6 mins. Mix the celeriac
and cauliower together with a little
seasoning. Set aside.
2 Meanwhile, gently poach the sh in milk
until just opaque, scoop out with a slotted
spoon and divide between 4 individual foil
containers or ovenproof and freezer-proof
pie dishes, and add the prawns. Mix the
cornour 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 sh.
3 Steam the leek. Top the sh with the
mash, leek, Cheddar and a spray of
Frylight. Cool completely before freezing.
4 To cook straight from frozen, heat oven to
180C, Gas 4 and bake for around 50 mins.
If cooking straight away, heat the oven to
200C, Gas 6 and bake for 25-30 mins.

500 CALORIE DIET MEAL PLANNER 63

Healthy starts here

ON
The health & fitness
magazine that works
SALE
for YOUR life NOW
 Juices
Boost the health benets of your fast with our liquid meals. Just blend and go!

166
CALORIES
& UNDER
 Kale,kiwi&
apple juice 131
CALORIES
BLEND
1 green apple
1 kiwi fruit
100g kale (stems removed)
250ml water
Juice of 1 lime
2 pinches of grated ginger

Smart fact
Choose crisp green apples
for this juice for the best
avour. Granny Smiths, in
particular, contain high
levels of antioxidants.

Speedy hunger Berry boost

buster BLEND
50g blueberries
SERVE 50g raspberries
200ml glass of 12 banana
tomato juice 125ml skimmed
Splash of milk

105
Worcestershire
sauce

CALORIES

Smart fact Smart fact

A glass of tomato juice Raspberries are rich
provides 70% of your in the phytonutrient
RI of vitamin C and 20% rheosmin also known
of your vitamin A. This as raspberry ketone

51
nutrient-rich drink also which can speed up fat
contains B vitamins, metabolism, decreasing
potassium and bre. the risk of obesity.

CALORIES

66 500 CALORIE DIET MEAL PLANNER

 Juices

PINK PANTHER
BLEND
25g beetroot
40g silken tofu
5 mint leaves
1/2 frozen banana
Smart fact
Make sure you use silken
2.5cm x 2.5cm cube ginger
tofu in this smoothie,
3 medium strawberries
as the regular variety
100ml unsweetened almond milk
wont blend as well.
1 scoop ice, approx 50g

155 CALORIES

500 CALORIE DIET MEAL PLANNER 67

 APPLE & BLUEBERRY
BLEND
2 handfuls blueberries
(fresh or frozen)
1 large apple, cored
2 handfuls spinach
10 strawberries (fresh
or frozen)
3tbsp low-fat yogurt

166 CALORIES

68 500 CALORIE DIET MEAL PLANNER

 Juices

Craving buster
BLEND
75g blueberries
12 banana
50ml fat-free strawberry yogurt
50ml apple juice
Pinch of cinnamon

Smart fact
Bananas are a great
weight-loss food, because
they taste sweet and are
lling, which helps curb

117
cravings. They also help
sustain blood-sugar levels
during workouts.

CALORIES

Fruit blast Green giant

BLEND BLEND
100ml orange 2 peeled kiwi fruit
juice 80g cucumber
2 tinned 40g sweet
pineapple rings seedless grapes
100g 1tsp ground
raspberries axseeds
banana

Smart fact
Flaxseeds are an excellent
source of micronutrients,
bre and omega-3. But buy
them ground or they will
pass through the body
without being digested.

139
CALORIES
138
CALORIES

500 CALORIE DIET MEAL PLANNER 69

 500
CALORIE Look good, feel great!
DIET
Exercise Bike
Just 74.99 Was 129.99
This is the perfect beginners exercise bike to help
lose weight, burn calories and tone up. A built-in
computer monitor measures time, speed, distance
and calories, so you can keep track of your progress.
Developed from high-quality materials, it has been
designed to allow for comfortable and reliable usage.
Features adjustable saddle height (76-86cm from
seat to pedal) and adjustable resistance levels.
Dimensions: H 110cm x L 82cm x W 51cm.
Maximum user weight: 100kg.
Weighs 11kg. Some self-assembly required.
SAVE D6703 Exercise Bike

55

SAVE SAVE
30 42

AVAILABLE ONLINE

Folding Electric Treadmill 6-in-1 Power Trainer

Just 139.99 Was 169.99
Improve your cardiovascular tness and increase mobility from the
comfort of your own home with this great-value electric treadmill.
The easy-to-read display and central control panel give you the option
to view speed, time, distance and calories so that you can track your
progress, and there is a choice of three automatic programmes lasting
between 10 and 30 minutes. Maximum speed is 6 km/h.
Dimensions: L106 x 51 x 115cm (folds down to 28 x 51 x 115cm).
Weighs 17kg. 175cm power cord. Home assembly required.
Maximum user weight: 100kg.
D8829 Folding ElectricTreadmill
Just 47.99 Was 89.99
A 6-in-1 training system to target your legs, back, torso and arms. This
multi-functional trainer is specially designed to help you train in the
comfort of your home.
It features comfortable padded foam rollers to support your back
and protect your hands and wrists while you train. It uses strong
resistance bands which can be altered for easier or tougher workouts.
It is ideal for those requiring low-impact exercise and will help
improve core tness. Its also lightweight, making it easy to transport
or store.
D9506A Ab Core 6-in-1 PowerTrainer

To Order: Call 0871 911 7011 quoting 71946* Or visit: www.clifford-james.co.uk/71946

Standard postage is 4.95, due to the weight of the treadmill delivery takes between 5 to 7 days and is charged at 9.95. *Calls cost 13p/min from a BT line. Was pricing refers to original selling prices offered on
cjoffers.co.uk, and in store between 23rd January and 23rd April 2017. Offer subject to availability. UK mainland only. Allow 7 working days for delivery. Return faulty/unworn goods in resealed original packaging
for a refund or replacement within 14 days. Postage is non-refunded on unsuitable items or cancelled orders. Offer operated by BVG Group - a company wholly independent of 500 Calorie Diet Meal Planner
published by Time Inc. (UK) Ltd.
 Dessert
Enjoy a simple sweet treat just for you!

CALORIES
& UNDER
 150 CALORIES
LemonyEtonmess withraspberries
SERVES 1. READY IN 5 MINS
2 mini meringue nests
50g frozen raspberries
100g fat-free natural yogurt
72 500 CALORIE DIET MEAL PLANNER
1tbsp lemon curd
METHOD
Lightly crush the meringues and the
raspberries and add to the yogurt,
Smart tip
For an easy, tasty
alternative, crush 75g
strawberries together with
2tsp icing sugar, fold into
100g fat-free fromage frais
with the crushed meringues
and serve (133 cals).
reserving a few raspberries to garnish. Add
the lemon curd and gently fold it in. Spoon
into a serving dish and serve immediately,
garnished with the reserved raspberries.
 Dessert
STEWEDPLUMS
& CUSTARD
SERVES 1. READY IN 7 MINS 2 Put plums in a heatproof bowl with 1tbsp
125g plums water. Microwave for 2 mins to soften.
125g pot low-fat custard 3 Warm the custard according to packet
METHOD instructions. Pour over the plums to serve.
1 Halve the plums, twist gently and
remove stones. Cut into slices.

144
CALORIES
 175 CALORIES

Speedyquarkchocolatepot
SERVES 1. READY IN 5 MINS METHOD for 1 minute, then stir gently to check
25g dark chocolate Break the dark chocolate into pieces that it has softened. Swirl in the quark
75g fat-free quark and put in a cup, microwave on Medium and enjoy immediately.

74 500 CALORIE DIET MEAL PLANNER

BANANA HONEY
QUARK
SERVES 1. READY IN 5 MINS METHOD
1 very small banana, sliced Take a small glass and layer up the bananas,
Juice of 12 lemon lemon and honey with the quark, then top
112tsp runny honey with a raspberry.
4tbsp vanilla quark, such as
The Lake District Dairy Co
1 raspberry

150
CALORIES
 62 CALORIES
Chocolate,strawberry & banana
smoothiepops
MAKES 10 LOLLIES. READY IN 5 MINS,
PLUS 2-3 HRS FREEZING
200g frozen strawberry and banana mix,
such as Waitrose LoveLife Smoothie Mix
70g Greek-style natural yogurt
1tbsp agave nectar
300ml pressed apple juice
76 500 CALORIE DIET MEAL PLANNER
30g 70% dark chocolate, such as
Green & Blacks, coarsely grated or
nely chopped
METHOD
Place all the ingredients, except the
chocolate, in a jug blender and blend until
smooth. Stir in the chocolate, then pour
into 10 x 100ml ice-lolly moulds, add the
sticks and place in the freezer for 2-3 hrs
or until completely solid. Run under warm
water for a few seconds to loosen before
removing from the moulds to enjoy.

FRO-YOAFFOGATO
WITHCHOCOLATE
SHARDS
SERVES 1. READY IN 5 MINS
1 scoop low-fat frozen yogurt (75g),
such as Lick or Snog
1 shot of strong espresso
1 piece of dark chocolate (5g), coarsely
grated (optional, lose 21 cals if not used)
Dessert
METHOD
Arrange the scoop of frozen yogurt in a
small serving dish or espresso cup. Pour
over the hot espresso, then scatter over
the dark chocolate and serve immediately.
111
CALORIES
 140 CALORIES

Smart tip
Fancy something
creamier? Use a 150g
apple and top with 1tbsp
vanilla quark for the same
calorie count.

Bakedapple&raisin
SERVES 1. READY IN 8 MINS
200g cooking apple
15g raisins
1tbsp orange juice
METHOD 2 Pierce the apple skin a few times with
1 Remove core from the cooking apple. a sharp knife.
Push the raisins into the hole and pour 3 Microwave on High for 3 mins until the
the orange juice on top. apple is tender.

78 500 CALORIE DIET MEAL PLANNER


BERRYYOGURT
BRULEE
SERVES 1. READY IN 7 MINS
125g strawberries
150g low-fat vanilla yogurt
2tsp brown sugar or 1tsp brown
sweetener, such as Sukrin Gold
Dessert
METHOD
1 Hull and slice the strawberries and place
in the base of a heatproof dish.
2 Spoon over the yogurt, then sprinkle with
brown sugar or Sukrin Gold.
3 Flash under a hot grill to melt topping.
149
CALORIES
 FAST-DAY
Snacks
FRESHANDHEALTHY
7carrotstickswith
49
CALORIES
low-fat ranch dressing

37
CALORIES

1 slice of pineapple (100g)

20 blackberries
20
CALORIES
1medium-sized
corn on the cob 100
CALORIES

74
CALORIES

1 medium Gala apple

1 small
20 cherries (175g)
90
90
CALORIES
banana
(100g)
CALORIES

49
CALORIES
16 cherry
tomatoes
PHOTOS: GETTY

80 500 CALORIE DIET MEAL PLANNER

 Snacks
LOW-CAL CRUNCH
66
CALORIES

59
28
CALORIES

CALORIES

Asda Custard Cream Foxs Party Ring Tesco Bourbon Cream

77
CALORIES

39
CALORIES
47
CALORIES

Jam sandwich cream Crawfords Pink Wafer McVities Ginger Nut

SWEET AND LOW

8 Chewits
92 6 Liquorice Allsorts
CALORIES
95
CALORIES

100
CALORIES
33 Skittles

7Rowntrees

97
CALORIES
94
CALORIES
Fruit Pastilles

5Maynards
Bassetts
Wine Gums 75
CALORIES
3 M&S Percy Pigs

500 CALORIE DIET MEAL PLANNER 81

 READER OFFER

MAKE
DIETING
5:2 sy MEALS
DIRECT
TO YOUR
DOOR!

Struggling to nd time to cook? Weve go

with leading diet delivery company Jane
offer you a great deal on the 5:2 Diet box
WHAT IS THE 5:2
JANE PLAN BOX?
Eight days of tasty, calorie-controlled
food delivered direct to your door
every month. Each day totals 500
calories. All you have to do is eat your
5:2 Jane Plan for two days each week
and follow the menu suggestions for
the remaining ve days. Jane Plans
philosophy is that there are few things
more important than the food
you eat, so they want
you to enjoy your
500-calorie days on
your 5:2 Jane Plan.
When youre
cutting calories
in this way,
your days
should be
enjoyable,
easy, stress-free
and full of
wholesome,
nutritious food. With the
beautifully balanced meals,
youll feel fuller for longer, even if youre
only eating 500 calories a day!
WHY IT WORKS
The 5:2 Jane Plan is a exible way of
dieting. Youre not committing yourself
to a minimum number of calories every
single day, missing out on eating
MAIN PHOTO: GETTY
youre just eating a calorie-restricted diet
two days a week. You choose what you
eat on the other ve days: you can still
go out to dinner with friends or eat with
your family, and therell also be lots of
ideas for your ve non-fasting days in
your box. On the two fasting days, all
your food is provided for you and there
are even some serving suggestions, so if
you fall short of calories, you know what
to add in. All you need to do is
choose one breakfast, one
soup and one main meal
to eat over the course
of your fasting day.
Follow the menu
closely, using any
remaining calories
on a piece of fruit
or by adding
vegetables
or salad,
as directed
on the
menu included in your box.
ORDER YOURS TODAY!
The 5:2 Jane Plan box usually costs
75, but 500 Calorie Diet Meal Planner
readers get 25 off! So
its just 49.99! To get
this great offer, simply
visit 52.janeplan.com and
use the code WCB52D

normally seven days a week. Instead, when prompted.

USUALLY
BUY NOW VISIT 52.JANEPLAN.COM OR CALL 020 3489 4770 QUOTING WCB52D 75
NO ONLY
W
49.99!
82 500 CALORIE DIET MEAL PLANNER
 JANE PLANS
FAST-DAY TIPS
PICK YOUR DAYS
It may seem daunting to
eat only 500 calories a day,
but its easy if you plan it
right. We like Mondays and
Thursdays best. Mondays
are good because theyre
just after the weekend, when
many of us have overindulged.
Then you have two days of
eating normally before
fasting again towards the
end of the week on Thursday.
Choosing the same days each
week helps you get into a
routine, but if you need to
change these days, it wont
affect your diet. Make a note
in your diary or on your phone
which days you are planning to
fast and stick to it. Try to fast
on a day when youre not too
busy and avoid fasting on
workout days!
DRINK!
Stay hydrated by drinking plenty
of water. Make your water more
interesting by adding slices
of lime, or fresh berries or
cucumber and lemon. Herbal
teas can give you a real boost
we like a fresh mint infusion.
KEEP YOUR MIND BUSY
That way youre not tempted
to break the fast. Set yourself
some mini goals throughout
the day, to keep you focused
and your mind occupied.
TRY THE TOOTHPASTE TRICK
Carry a toothbrush with you
at all times and brush your
teeth every time you go to
the loo. This will keep your
mouth and breath fresh and
deter you from eating.
GET AN EARLY NIGHT
Often we succumb to nibbling
in the evening, so getting to
bed early will help combat the
night-time nibbles. And youll
feel fresher in the morning!
What to eat
ON
OTHER
DAYS
Make sure you get a
balanced diet on non-
fast days with our plan...
KEEPPROTEINSLOWINFAT
Low-fat sources of protein include lean
meat, poultry, sh, eggs, beans, pulses,
lentils and vegetarian meat substitutes.
Nuts and seeds are also good options.
CHOOSEWHOLEGRAINS
Your bodys preferred source of energy
is starchy carbs. You can get these from
wholegrains wholemeal bread, brown
rice, wholemeal pasta, oats, etc. These
are more nutritious than their white
counterparts, plus theyre higher in bre.
This means they have a lower glycaemic
index (GI), so they break down and
release their energy more slowly to help
maintain blood-sugar levels. Theyll also
keep you feeling fuller longer.
FILL UP YOURPLATE WITH VEG
Most veg are low in calories and virtually
fat-free, plus theyre packed with essential
vitamins, minerals and antioxidants.
EATENOUGHHEALTHYFATS
Fat will be cut down to the bare minimum
on fast days. On the other days make sure
you get enough healthy, unsaturated
fats from olive oil, avocados, nuts and
seeds (and their oils), and oily sh such
as salmon, mackerel and fresh tuna.
MAXIMISETHEFRUITS
Fruit is another good source of vitamins,
minerals and healthy plant compounds.
It also satises your sweet cravings, but
in a healthy, low-calorie way.
84 500 CALORIE DIET MEAL PLANNER
DAY ONE DAY TWO
BREAKFAST
2 Weetabix with semi-skimmed
milk. Kiwi fruit. Cup of tea or coffee
with milk. 265 cals
MORNING SNACK
2 Jaffa Cakes. 90 cals
LUNCH
Pasta salad with tuna and
sweetcorn homemade or a
healthy options range (340 cals).
Two-nger KitKat (107 cals) and an
2,017 apple (55 cals). Total: 502 cals
AFTERNOON SNACK
CALORIES None save yourself for dinner
tonight! Or eat the apple or KitKat
from lunchtime.
DINNER
Pasta puttanesca (450 cals) with
a slice of garlic bread (150 cals) and
a salad (56 cals). Proteroles (350
cals). Medium (175ml) glass of wine
(119 cals). Total: 1,125 cals
BREAKFAST
Two-egg mushroom omelette. Slice
of wholemeal toast with low-fat
olive spread or marmalade. Cup of
tea or coffee with milk. 525 cals
MORNING SNACK
Small packet of unsalted nuts
and raisins. 115 cals
LUNCH
Box of sushi (334 cals).
Bunch of grapes (58 cals).
Packet of Sunbites (120 cals).
Total: 512 cals
AFTERNOON SNACK
Round of Mini Babybel. 62 cals
DINNER
Medium steak, grilled (240 cals)
with oven chips (190 cals) and
1,982
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
CALORIES
(108 cals) and some grapes
(40 cals). Total: 803 cals
 DAY THREE DAY FOUR DAY FIVE
BREAKFAST
Bowl of bran akes with semi-
skimmed milk, with a banana.
Tea or coffee with milk. 309 cals

MORNING SNACK
2 rice cakes spread with chocolate
hazelnut spread. 130 cals

LUNCH
2,020 A hamburger (250 cals), medium
fries (330 cals) and a medium
Diet Coke (4 cals). Total: 584 cals
CALORIES
AFTERNOON SNACK
250ml fruit smoothie. 133 cals
2,100
CALORIES
DINNER
Chicken chop suey (homemade or
healthy options range) with noodles
(450 cals). Half tin rice pudding with
mango (220 cals). Total: 670 cals

BREAKFAST
Bowl of muesli with semi-skimmed
milk, topped with a grated apple. Cup
of tea or coffee with milk. 279 cals
BREAKFAST
MORNING SNACK Tin of sardines in tomato sauce on
Medium skinny latte (114 cals). 2 slices of wholemeal toast. Small
Square of chocolate brownie glass of pure orange juice. Cup of
(335 cals). Total: 449 cals tea or coffee with milk. 509 cals

LUNCH MORNING SNACK

Wholemeal pitta TIP Small pot of fat-free natural yogurt
stuffed with If a chocolate (81 cals) topped with 1tsp honey
prawns and craving does st (17 cals). Total: 98 cals
rike,
watercress, these are the da
ys
dressed with when you can gi
ve LUNCH
low-fat salad in within reason Mozzarella and sun-dried tomato
!
cream (318 cals). panini with salad and coleslaw (450
Slice of malt loaf cals). Small square (or half a slice)
(70 cals). Packet of Hula of carrot cake (220 cals). Small
Hoops (129 cals). Total: 517 cals cappuccino (90 cals). Total: 760 cals

AFTERNOON SNACK AFTERNOON SNACK

37g bag Maltesers or a Crunchie. Large pot of air-popped popcorn
150 cals with a pinch of paprika. 100 cals

DINNER DINNER
Quorn (or other vegetarian) chilli Grilled salmon steak (225 cals)

con carne (homemade with Quorn
or tinned lentils, or from a healthy
options range) with brown rice
(450 cals). Griddled pineapple rings
1,826
with potato wedges (233 cals)
and steamed broccoli (25 cals).
Eton mess made with fat-free
CALORIES Greek yogurt, a crushed meringue
PHOTOS: GETTY

with a scoop of vanilla ice cream shell and tinned or frozen berries
(175 cals). Total: 625 cals (150 cals). Total: 633 cals

85
CALORIECounter
Food Average portion (g) Calories

FRUIT
Apples 125 59
Apricots (esh only) 80 25
Bananas 100 95
Blackberries 100 25
Blueberries 50 35
Cherries (weighed with stones) 80 38
Clementines (weighed with peel and pips) 80 22
Figs 55 24
Grapes 100 60
Kiwi fruit (weighed with skin) 75 32
Melon (weighed with skin) 40 6
Nectarines (weighed with skin) 150 54
Oranges (weighed with skin) 200 52
Peaches (weighed with stone) 150 45
Pear 150 50
Pineapple 80 33
Plums (weighed with stone) 70 24
Raspberries 60 15
Satsumas (weighed with skin) 87 23
Strawberries 100 27
Watermelon (esh only) 200 62

NUTS & SEEDS

Almonds 15 91
Brazil nuts 10 68
Cashew nuts 10 57
Cashew nuts (roasted and salted) 25 153
Hazelnuts 10 65
Mixed nuts 40 232
Mixed nuts and raisins 40 192
Peanuts (plain) 13 73
Pine nuts 5 34
Pistachio nuts (roasted and salted) 66 218
Pumpkin seeds 16 91
Sunower seeds 16 93
Walnuts 20 138

VEGETABLES (raw, prepared, unless stated otherwise)

Beans
Broad 120 71
French 90 20
Runner 90 20
Beetroot 40 14
Broccoli 85 28

86 500 CALORIE DIET MEAL PLANNER

 Calories

Food Average portion (g) Calories

Brussels sprouts 90 38
Cabbage 90 23
Carrots 60 21
Cauliower 90 31
Celery 30 2
Chilli peppers 10 3
Courgettes 90 17
Cucumber 100 11
Leeks 75 16
Lettuce 80 13
Mushrooms 80 10
Onions 150 54
Parsnips 65 43
Peas 70 55
Peppers 160 51
Potatoes
New (boiled) 175 131
Old (baked with esh & skin) 180 245
Old (boiled) 175 126
Radishes 48 6
Spinach 90 23
Spring onions 10 4
Swede 130 31
Sweetcorn 60 56
Tomatoes 85 14

CHEESE
Brie 40 137
Cheddar 40 166
Cheese spread 30 81
Cottage, 4% fat 40 36
Cottage, 2% fat 40 28
Edam 40 136
Emmental 40 153
Feta 50 125
Gouda 40 151
Mozzarella (fresh) 55 141
Mozzarella (grated) 40 103
Parmesan (freshly grated) 20 82
Red Leicester 40 161
Ricotta 55 79
Roquefort 28 105
Soft light 30 47
Soft medium fat 30 60

87
 Food Average portion (g) Calories

EGGS
Boiled 50 74
Fried 60 107
Poached 50 74
Omelette (plain, 2 eggs) 120 234
Scrambled (no milk, 2 eggs) 100 160

MILK
Semi-skimmed 146 67
Skimmed 146 48
Whole 146 96

MEAT
Beef
Fillet steak (grilled) 168 316
Mince (extra lean, stewed) 140 248
Lamb
Leg steaks (grilled) 90 178
Loin chops (grilled) 70 149
Mince (extra lean, stewed) 90 187
Pork
Bacon (back rashers, grilled) 100 287
Fillet of pork (grilled) 120 204
Ham
Parma 47 105
Premium 56 74

POULTRY
Chicken
Breast (skinless, grilled) 130 192
Breast strips (stir-fried) 90 145
Drumsticks (skinned, roasted) 47 71
Leg quarter (skinned, casseroled) 146 257
Thighs (skinless, boneless, casseroled) 45 81
Wings (grilled) 100 226
Turkey
Breast (skinless, grilled) 90 140
Drumsticks (skinned, roasted) 90 146
Mince (stewed) 90 158
Strips (stir-fried) 90 148
Thighs (diced, skinless, boneless, casseroled) 90 163

FISH & SEAFOOD

Anchovies (in oil) 10 19
Crab (in brine) 40 31

88 500 CALORIE DIET MEAL PLANNER

 Calories

Food Average portion (g) Calories

Haddock (grilled) 120 125

Smoked haddock (poached) 150 201
Hake (grilled) 100 113
Halibut (grilled) 145 175
Halibut (poached) 110 169
Plaice (grilled) 130 125
Prawns (boiled, shelled) 60 59
Salmon (smoked) 56 80
Sardines (grilled) 40 78
Scallops (steamed, shelled) 70 83
Tuna (canned in brine) 45 45
Tuna (raw) 45 61

RICE, PASTA & PULSES (uncooked, unless stated otherwise)

Bulgar wheat 100 353
Butter beans (canned) 100 77
Butter beans (dried, boiled) 100 103
Cannellini beans (canned) 100 87
Chickpeas (canned) 100 115
Chickpeas (dried, boiled) 100 121
Couscous 100 227
Lentils (puy-style, canned) 100 118
Lentils (puy-style, dried, boiled) 100 105
Kidney beans (canned) 100 100
Macaroni (boiled) 125 108
Noodles, egg (boiled) 125 78
Rice
Brown (boiled) 125 176
White (glutinous, boiled) 125 82
White (polished, boiled) 125 154
Spaghetti (boiled) 125 130
Spaghetti (wholemeal, boiled) 125 141

BREAD
Crumpets 40 83
French baguette 40 109
Mufns (English, white) 68 152
Pitta bread 75 191
Rolls
Brown 48 113
White (crusty) 50 131
White (soft) 45 114
Wholemeal 48 117
Sliced
Brown 36 75

89
Calories

Food Average portion (g) Calories

Granary 36 85
White 40 94
Wholemeal 40 87

CEREALS
Bran Flakes 30 95
Bran strands 40 104
Corn Flakes 30 108
Frosted Flakes 30 112
Fruit n Fibre 40 147
Honey Hoops 30 111
Muesli 50 184
Oat Flakes 30 107
Porridge (with milk and water) 160 133
Porridge (with water) 160 78
Porridge (with whole milk) 160 186
Puffed Wheat 20 64
Shredded Wheat 45 150
Shredded Wheat (mini) 45 154
Wholewheat biscuits 38 134

JAMS & SPREADS

Honey 16 46
Jam 15 39
Lemon curd 15 42
Marmalade 15 39
Yeast extract 4 9

DIPS
Guacamole 45 58
Houmous 30 56
Tzatziki 45 30

Conversion Chart
LIQUIDS WEIGHTS
Metric Imperial Metric Imperial Metric Imperial Metric Imperial
250ml 8 oz 15g 12oz 175g 6oz 400g 14oz
180ml 6 oz 25g 1oz 200g 7oz 425g 15oz
150ml 5 oz 40g 112oz 225g 8oz 450g 1lb
120ml 4 oz 50g 2oz 250g 9oz 550g 114lb
75ml 212 oz 75g 3oz 275g 10oz 700g 112lb
60ml 2 oz 100g 312oz 300g 11oz 900g 2lb
30ml 1 oz 125g 4oz 350g 12oz 1kg 214lb
15ml 12 oz 150g 5oz 375g 13oz 1.1kg 212lb

90 500 CALORIE DIET MEAL PLANNER

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