Healthy recipes for weight loss: 100 easy, cheap meals

What makes a recipe good for weight loss?

A healthy recipe for weight loss fills you up for a moderate number of calories. In practice that means lots of vegetables, a palm-sized portion of protein, some fibre-rich starch such as oats, beans, potatoes or brown rice, and fat used as a seasoning rather than a base.

No single recipe makes you lose weight. What helps is a week of meals like these that you actually enjoy, can afford and can cook when you are tired.

That is why every recipe here uses ordinary supermarket food and needs no special equipment. Frozen vegetables, tinned tomatoes, tinned beans, eggs and frozen fish play a big part, because they are cheap and keep well.

The four rules behind every recipe

• Half the plate is vegetables. They add volume, colour and fibre for very few calories.
• Every meal has a protein food: eggs, yogurt, quark, fish, chicken, lean meat, tofu, beans or lentils.
• Starch comes in its high-fibre form: oats, wholewheat pasta, brown rice, potatoes with their skins, beans and lentils.
• Oil is measured with a spoon, not poured from the bottle. One tablespoon of oil holds about 120 calories.

If you want to know which foods keep you full for the longest, our guide to the best foods for weight loss explains the science of protein, fibre and volume in more depth.

How to use these 100 recipes to lose weight

Talk to your doctor first before you change the way you eat, especially if you have diabetes, kidney disease or take medicines that affect blood sugar or blood pressure. Then pick two or three recipes you like and start with those.

Every recipe is written for one portion. To cook for your household or for several days, multiply the amounts; the steps stay the same.

The nutrition values are calculated from the USDA FoodData Central database (SR Legacy), the US government’s food composition table. For every ingredient we multiplied the value per 100 grams by its weight and added everything up.

Calories are rounded to the nearest 10, protein and fibre to whole grams. Herbs, spices, salt and water count as zero. Drained tinned beans were counted as cooked pulses, and low-fat quark as fat-free Greek yogurt, which has almost the same values.

Brands and measuring differ, so use the numbers to compare meals rather than to count every calorie. One teaspoon (tsp) is 5 ml and one tablespoon (tbsp) is 15 ml; cup measures are rounded. With a fan oven, use about 20 °C less than the temperature given.

• Breakfast: recipes 1 to 16
• Lunch: recipes 17 to 38
• Dinner with chicken and meat: recipes 39 to 58
• Dinner with fish, beans, lentils or tofu: recipes 59 to 74
• Meal prep: recipes 75 to 85
• Blended breakfasts: recipes 86 to 88
• Snacks and sides: recipes 89 to 100

How much you need per meal depends on your body, age and activity. The calorie calculator estimates your daily energy needs, and the macro calculator suggests a range for protein, carbohydrate and fat. A larger or more active person can simply take a bigger portion or add an extra slice of bread or piece of fruit.

Breakfast recipes for weight loss: 16 filling ways to start the day

A good morning meal combines protein with fibre, so you reach lunch without a strong mid-morning dip. These sixteen range from a two-minute bowl of quark to warm eggs from Turkey, Mexico, Nigeria and China. Our guide to the best breakfast for weight loss explains how to choose and build one.

1. Berry oatmeal with Greek yogurt: keeps you full until lunch

Oats and berries bring fibre, and the yogurt adds protein, so this bowl keeps you going until lunch.

• 40 g (½ cup) rolled oats
• 200 ml (generous ¾ cup) low-fat (1%) milk
• 75 g (½ cup) frozen blueberries or mixed berries
• 75 g (⅓ cup) plain fat-free Greek yogurt
• A pinch of ground cinnamon

1. Simmer the oats in the milk for 4 to 5 minutes, stirring, until creamy. In the microwave, cook for 2 to 3 minutes and stir halfway.
2. Stir in the frozen berries for the last minute.
3. Spoon the yogurt on top and finish with cinnamon.

Per portion: about 320 kcal · 22 g protein · 6 g fibre

2. Vegetable egg muffins: protein and volume for 230 kcal

Two eggs give a solid portion of protein, and the vegetables add volume for very few calories.

• 2 eggs (100 g)
• 40 g (⅓ cup) red pepper, finely chopped
• 20 g (a handful) baby spinach, chopped
• 25 g onion, finely chopped
• 10 g (1 tbsp) mature cheddar, grated
• ½ tsp oil, for greasing

1. Heat the oven to 180 °C (350 °F). Grease two holes of a muffin tin.
2. Share the vegetables and cheese between the two holes, then pour in the beaten eggs.
3. Bake for 20 to 25 minutes until firm in the middle. For the week ahead, make three times the amount and keep them in the fridge.

Per portion: about 230 kcal · 16 g protein · 2 g fibre

3. Mushroom toast with cottage cheese: lots of volume, few calories

A savoury breakfast where cottage cheese gives the protein and mushrooms give the volume.

• 40 g (1 slice) wholemeal bread
• 100 g (1½ cups) mushrooms, sliced
• 100 g (1 medium) tomato, sliced
• 100 g (scant ½ cup) cottage cheese (2% fat)
• 1 tsp oil
• Black pepper and dried thyme

1. Fry the mushrooms in the oil for 4 to 5 minutes until golden; add the tomato for the last 2 minutes.
2. Toast the bread, spread on the cottage cheese and pile the mushrooms and tomato on top.

Per portion: about 260 kcal · 19 g protein · 5 g fibre

4. Low-fat quark with fruit: almost 30 g of protein in two minutes

A big bowl with almost 30 grams of protein that takes two minutes and needs no cooking.

One of my everyday meals. – Geert Jan Brugman, founder of Obesity Foundation

• 250 g (1 cup) low-fat quark (or plain fat-free Greek yogurt)
• 125 g (¾ cup) strawberries, fresh or frozen, sliced
• 50 g (½ small) banana, sliced
• A pinch of ground cinnamon

1. Stir the quark until smooth; add a splash of water if it is very thick.
2. Top with the strawberries, banana and cinnamon. Any fruit works: use what is cheap or in season.

Per portion: about 230 kcal · 27 g protein · 4 g fibre

5. Turkish menemen: two eggs stretched into a full, warm plate

Eggs give protein and the peppers and tomatoes turn two eggs into a full, warm plate.

• 1 tsp olive oil
• 60 g (½ pepper) green pepper, sliced
• 30 g onion, chopped
• 150 g (2 small) tomatoes, chopped
• 2 eggs (100 g)
• 35 g (1 slice) wholemeal bread
• Chilli flakes and black pepper

1. Soften the pepper and onion in the oil for 5 minutes. Add the tomatoes and cook until saucy, about 5 minutes.
2. Stir in the beaten eggs gently over low heat until just set.
3. Eat with the bread to wipe the pan.

Per portion: about 320 kcal · 19 g protein · 5 g fibre

6. Mexican eggs with beans and tortillas: protein and fibre that last

Eggs plus beans give protein and fibre together, which keeps hunger quiet for hours.

• 2 eggs (100 g)
• 80 g tomato, diced
• 20 g onion, chopped
• 10 g green chilli, chopped
• 1 tsp oil
• 80 g (½ cup) cooked black beans, drained if tinned
• 50 g (2 tortillas) small corn tortillas

1. Cook the onion, chilli and tomato in the oil for 3 minutes.
2. Add the eggs and stir until softly set. Warm the beans in a small pan or the microwave.
3. Warm the tortillas in a dry pan and serve everything together.

Per portion: about 420 kcal · 24 g protein · 12 g fibre

7. Swiss bircher muesli with apple: soaked oats that fill you up

Soaked oats and a whole grated apple give fibre and bulk; yogurt and milk add protein.

• 40 g (½ cup) rolled oats
• 100 g (scant ½ cup) plain low-fat yogurt
• 75 ml (⅓ cup) low-fat (1%) milk
• 120 g (1 small) apple, grated with the skin
• 10 g (3 halves) walnuts, chopped
• A pinch of cinnamon

1. Mix the oats, yogurt, milk and grated apple in a bowl or jar.
2. Cover and leave in the fridge overnight, or for at least 30 minutes.
3. Top with the walnuts and cinnamon in the morning.

Per portion: about 380 kcal · 16 g protein · 8 g fibre

8. Apple and cinnamon baked oats: tastes like cake, mostly oats and fruit

Tastes like a warm cake but is mostly oats, egg and fruit, with protein from the yogurt on top.

• 40 g (½ cup) rolled oats
• 1 egg (50 g)
• 100 ml (scant ½ cup) low-fat (1%) milk
• 80 g (½ apple) apple, diced
• 50 g (3 tbsp) plain fat-free Greek yogurt
• 1 tsp ground cinnamon and ½ tsp baking powder

1. Heat the oven to 180 °C (350 °F). Mix the oats, egg, milk, cinnamon and baking powder.
2. Stir in the apple and pour into a small ovenproof dish.
3. Bake for 25 minutes until set, then top with the yogurt.

Per portion: about 340 kcal · 22 g protein · 6 g fibre

9. Moong dal chilla: plant-protein pancakes with one teaspoon of oil

Mung beans are rich in plant protein and fibre, and the pancakes need only a teaspoon of oil.

• 50 g (¼ cup) split mung beans (moong dal), soaked for 4 hours or overnight
• 20 g onion, finely chopped
• 30 g tomato, finely chopped
• 5 g green chilli, chopped
• 1 tsp oil
• 100 g (scant ½ cup) plain low-fat yogurt
• Ginger, cumin, salt and fresh coriander

1. Drain the soaked dal and blend it with a little water into a thick, pourable batter.
2. Stir in the onion, tomato, chilli and spices.
3. Cook two thin pancakes in a non-stick pan brushed with the oil, about 2 minutes per side. Serve with the yogurt.

Per portion: about 290 kcal · 18 g protein · 9 g fibre

10. Buckwheat porridge with pear: a whole grain that keeps hunger away

Buckwheat is a filling whole grain from Eastern Europe, and the milk and pear add protein and fibre.

• 45 g (¼ cup) buckwheat groats
• 150 ml water
• 150 ml (⅔ cup) low-fat (1%) milk
• 120 g (1 small) pear, sliced
• A pinch of cinnamon

1. Simmer the buckwheat in the water for 10 minutes, until the water is absorbed.
2. Add the milk and cook 5 more minutes until creamy.
3. Top with the pear and cinnamon.

Per portion: about 290 kcal · 11 g protein · 8 g fibre

11. Crushed chickpeas and tomato on toast: a fibre-rich savoury start

A Middle Eastern-style savoury breakfast with plenty of fibre from the chickpeas.

• 100 g (⅔ cup) tinned chickpeas, drained and rinsed
• 1 tsp olive oil
• 1 tbsp lemon juice
• ½ garlic clove (1½ g), crushed
• 40 g (1 slice) wholemeal bread
• 100 g (1 medium) tomato, sliced
• 20 g feta, crumbled
• Cumin and black pepper

1. Crush the chickpeas with a fork together with the oil, lemon juice, garlic and cumin.
2. Toast the bread, spread the chickpeas on top and add the tomato.
3. Scatter over the feta and pepper.

Per portion: about 360 kcal · 16 g protein · 10 g fibre

12. Nigerian egg sauce with yam: a generous plate from just two eggs

The tomato and pepper sauce stretches two eggs into a generous plate, and yam gives slow, filling starch.

• 150 g yam, peeled and cut into chunks
• 1 tsp oil
• 30 g onion, chopped
• 30 g red pepper, chopped
• 100 g tomato, chopped
• 5 g chilli, chopped
• 2 eggs (100 g)

1. Boil the yam in water for 15 to 20 minutes until tender.
2. Fry the onion, pepper, tomato and chilli in the oil for 5 minutes.
3. Pour in the beaten eggs and stir until set. Serve with the yam.

Per portion: about 400 kcal · 16 g protein · 9 g fibre

13. Chinese steamed egg with pak choi: light, silky and high in protein

Silky steamed egg is light but rich in protein, and the greens add volume.

• 2 eggs (100 g)
• 150 ml warm water
• 10 g spring onion, sliced
• 1 tsp reduced-salt soy sauce
• ½ tsp sesame oil
• 150 g pak choi
• 100 g (½ cup) cooked brown or white rice

1. Beat the eggs with the water and pour through a sieve into a heatproof bowl.
2. Cover and steam over simmering water for 10 to 12 minutes until just set.
3. Steam the pak choi for the last 3 minutes. Top the egg with soy sauce, sesame oil and spring onion and eat with the rice.

Per portion: about 310 kcal · 18 g protein · 3 g fibre

14. Sweet potato and egg hash: colourful, filling and only 350 kcal

Sweet potato, spinach and pepper bring fibre and colour; two eggs bring the protein.

• 150 g (1 small) sweet potato, diced
• 1 tsp oil
• 40 g onion, chopped
• 50 g red pepper, diced
• 40 g (2 handfuls) spinach
• 2 eggs (100 g)
• Smoked paprika and black pepper

1. Microwave the sweet potato for 4 minutes until nearly soft.
2. Fry it with the onion and pepper in the oil for 6 to 8 minutes until golden. Stir in the spinach.
3. Make two hollows, crack in the eggs, cover and cook for 4 to 5 minutes until the whites are set.

Per portion: about 350 kcal · 17 g protein · 7 g fibre

15. Indian vegetable upma with peas: a warm breakfast full of vegetables

A warm, savoury semolina breakfast packed with vegetables, served with yogurt for protein.

• 40 g (¼ cup) semolina
• 1 tsp oil
• 30 g onion, chopped
• 40 g carrot, diced
• 40 g (¼ cup) frozen peas
• 10 g (1 tbsp) peanuts
• Mustard seeds, curry leaves, a little ginger, about 200 ml water
• 125 g (½ cup) plain low-fat yogurt

1. Toast the semolina in a dry pan for 3 minutes; tip it out.
2. Heat the oil, add the mustard seeds, onion, carrot, peas and peanuts and cook for 4 minutes.
3. Add the water, bring to the boil and stir in the semolina until thick. Serve with the yogurt.

Per portion: about 380 kcal · 17 g protein · 6 g fibre

16. Dutch tosti with ham, cheese and tomato: the classic, made lighter

A classic Dutch toasted sandwich made lighter with lean ham, less cheese and a tomato inside.

• 70 g (2 slices) wholemeal bread
• 30 g (2 thin slices) lean ham
• 20 g (1 slice) reduced-fat cheese
• 80 g tomato, sliced
• 100 g cucumber, cut into sticks

1. Fill the bread with the ham, cheese and tomato.
2. Toast in a sandwich maker or a dry frying pan with a lid, 3 minutes per side.
3. Eat with the cucumber sticks.

Per portion: about 300 kcal · 21 g protein · 6 g fibre

Is oatmeal good for weight loss?

Yes, for most people oatmeal is a good breakfast for weight loss, as long as the toppings stay sensible. Oats are cheap, rich in fibre and, in several small studies, more filling than a cold breakfast cereal with the same calories.

In one trial, 36 adults ate oatmeal, corn flakes with the same calories, or only water for breakfast on different days. After oatmeal they felt fuller, felt less hungry and ate less at a lunch three hours later, where they could eat as much as they liked, and the effect was larger in the participants with overweight.

A second trial in 48 adults found the same pattern over four hours: more fullness and less desire to eat after oatmeal than after a popular ready-to-eat cereal. The researchers linked this to the thick, gel-like fibre in oats, called beta-glucan.

Both studies were small and measured a single morning, so they do not prove that oatmeal on its own leads to weight loss. They do suggest that a bowl of oats is a sensible way to start the day.

A bonus for your heart

Oat fibre also has a well-studied effect on cholesterol. A meta-analysis of 28 randomised trials found that at least 3 grams of oat beta-glucan a day lowered LDL cholesterol, the harmful kind, by about 0.25 mmol/L compared with control diets.

Where oatmeal can go wrong

• Sweet toppings add up fast. Syrup, honey, brown sugar and large spoons of nut butter can double the calories of a bowl. Fruit and cinnamon sweeten it for very little.
• Flavoured instant sachets often contain added sugar. Plain oats cost less; check the label if you prefer sachets.
• The portion grows easily. About 40 grams of dry oats, as in our oat recipes, is a normal bowl. Weigh it once so you know what it looks like.
• Add protein. Cooking oats in milk and adding yogurt, as in recipe 1, keeps you going longer than oats made with water alone.

If you have coeliac disease, ask your dietitian whether oats suit you, and choose oats labelled gluten-free.

Healthy lunch ideas for weight loss

The best healthy lunch ideas are meals you can make in advance or in a few minutes, so a hungry lunchtime does not end at the bakery counter. Most of these 22 lunches pack into a box or flask, and nine of them give 10 grams of fibre or more. For more bowls to fill a flask, see our weight loss soup recipes.

17. Vegetable and bean soup: a whole meal in a bowl with 10 g of fibre

A chunky, minestrone-style soup: one big bowl is a whole meal with 10 grams of fibre.

• 1 tsp olive oil
• 40 g onion, chopped
• 40 g carrot, diced
• 20 g celery, sliced
• 50 g courgette (zucchini), diced
• 25 g white cabbage, shredded
• 100 g (¼ tin) tinned chopped tomatoes
• 60 g (⅓ cup) cooked white beans, drained if tinned
• 12 g (2 tbsp) small wholewheat pasta
• 250 ml (1 cup) low-salt vegetable stock
• Black pepper and dried oregano

1. Cook the onion, carrot and celery gently in the oil for 8 minutes.
2. Add the courgette, cabbage, tomatoes and stock and simmer for 15 minutes.
3. Add the beans and pasta and simmer 10 minutes more. It is easy to make four portions at once and freeze three.

Per portion: about 240 kcal · 11 g protein · 10 g fibre

18. Tuna, white bean and cucumber salad: over 35 g of protein, no cooking

A no-cook store-cupboard salad with more than 35 grams of protein.

• 120 g (1 tin) tinned tuna in water, drained
• 120 g (¾ cup) cooked white beans, drained and rinsed
• 75 g cucumber, diced
• 75 g (½ cup) cherry tomatoes, halved
• 15 g red onion, thinly sliced
• 25 g (a handful) lettuce
• 1½ tsp olive oil
• 1 tbsp lemon juice
• Parsley and black pepper

1. Whisk the oil, lemon juice and pepper in a bowl.
2. Stir in the beans, cucumber, tomatoes and onion, then flake in the tuna.
3. Serve on the lettuce. Keep the dressing in a small pot if you take it to work.

Per portion: about 370 kcal · 37 g protein · 10 g fibre

19. Egg fried rice with peas: the takeaway favourite with far less oil

Uses cold leftover rice and much less oil than a takeaway, with two eggs for protein.

• 150 g (¾ cup) cooked brown rice from the day before, kept in the fridge
• 2 eggs (100 g), beaten
• 50 g (⅓ cup) frozen peas
• 30 g carrot, grated
• 15 g spring onion, sliced
• 1½ tsp oil
• ½ tbsp reduced-salt soy sauce

1. Scramble the eggs in half the oil in a wok, then tip them out.
2. Stir-fry the carrot and peas in the rest of the oil for 3 minutes.
3. Add the rice and stir for 4 to 5 minutes until steaming hot all the way through. Stir in the egg, soy sauce and spring onion.

Cooked rice needs care: cool it within about an hour, keep it in the fridge, eat it within 24 hours and reheat it only once.

Per portion: about 450 kcal · 21 g protein · 6 g fibre

20. Black bean quesadilla with salad: one of the most fibre-rich meals here

Crisp outside, soft inside, with beans that give one of the highest fibre counts in this collection.

• 60 g (1 tortilla) large wholemeal tortilla
• 100 g (⅔ cup) cooked black beans, drained and rinsed
• 40 g (¼ cup) sweetcorn, drained
• 30 g red pepper, diced
• 20 g (2 tbsp) cheddar, grated
• 30 g (2 tbsp) tomato salsa
• 50 g lettuce
• 50 g tomato

1. Mash the beans roughly and spread them over half the tortilla.
2. Add the sweetcorn, pepper and cheese, then fold the tortilla over.
3. Cook in a dry pan for about 3 minutes per side. Serve with the salsa, lettuce and tomato.

Per portion: about 460 kcal · 22 g protein · 18 g fibre

21. Dutch split pea soup: a cheap, thick soup that keeps you full

A thick Dutch winter soup: split peas give lots of fibre and protein for very little money.

• 60 g (⅓ cup) dried green split peas, rinsed
• 40 g leek, sliced
• 40 g celeriac, diced
• 40 g carrot, diced
• 30 g onion, chopped
• 50 g potato, diced
• 400 ml (1⅔ cups) low-salt vegetable stock
• 40 g lean ham, diced
• Dried thyme and black pepper

1. Simmer the split peas in the stock for 45 minutes, stirring now and then.
2. Add the vegetables and simmer 20 to 30 minutes more, until the soup is thick.
3. Stir in the ham and heat through. It tastes even better the next day.

Per portion: about 390 kcal · 24 g protein · 17 g fibre

22. Greek salad with chickpeas: protein and fibre turn it into a meal

The classic Greek salad, made into a full meal with chickpeas for protein and fibre.

• 100 g tomatoes, in chunks
• 100 g cucumber, in chunks
• 40 g green pepper, sliced
• 20 g red onion, sliced
• 100 g (⅔ cup) tinned chickpeas, drained
• 30 g feta, crumbled
• 15 g (5 olives) black olives
• 1 tsp olive oil
• 1 tsp red wine vinegar
• Dried oregano

1. Put the vegetables and chickpeas in a bowl.
2. Add the feta and olives, then drizzle with the oil and vinegar and sprinkle with oregano.

Per portion: about 330 kcal · 14 g protein · 9 g fibre

23. Chicken and salad wrap: lean protein with crunch and volume

Lean chicken and a cool yogurt sauce give protein; the salad gives crunch and volume.

• 100 g chicken breast, sliced into strips
• ½ tsp oil
• 60 g (1 tortilla) large wholemeal tortilla
• 30 g lettuce
• 50 g cucumber, in sticks
• 50 g tomato, sliced
• 50 g (3 tbsp) plain low-fat yogurt
• Fresh or dried mint, paprika

1. Rub the chicken with paprika and cook it in the oil for 6 to 8 minutes until cooked through with no pink in the middle.
2. Stir the mint into the yogurt.
3. Fill the tortilla with salad, chicken and the yogurt, then roll it up tightly.

Per portion: about 380 kcal · 32 g protein · 7 g fibre

24. Lebanese fattoush with chicken: a big salad for moderate calories

A big, crunchy bread salad with lean chicken: lots of volume for a moderate number of calories.

• 100 g chicken breast
• 1 tsp olive oil
• 30 g (½ pitta) wholemeal pitta, toasted and broken
• 50 g lettuce
• 80 g tomato
• 80 g cucumber
• 30 g radishes, sliced
• 10 g spring onion
• 10 g parsley and mint, chopped
• 1 tbsp lemon juice
• Sumac or paprika

1. Grill or pan-fry the chicken in half the oil until cooked through, then slice it.
2. Chop the vegetables and herbs and mix with the rest of the oil, the lemon juice and sumac.
3. Add the pitta pieces and chicken just before eating so the bread stays crisp.

Per portion: about 290 kcal · 28 g protein · 5 g fibre

25. French lentil salad with egg: only one teaspoon of oil in the dressing

Lentils and an egg give protein and fibre together; the mustard dressing needs only one teaspoon of oil.

• 50 g (¼ cup) dried green or Puy lentils
• 1 egg (50 g)
• 60 g cherry tomatoes, halved
• 30 g shallot, finely chopped
• 40 g (2 handfuls) spinach or rocket
• 1 tsp olive oil
• 1 tsp mustard
• 1 tsp red wine vinegar

1. Simmer the lentils in water for 20 to 25 minutes until just tender; drain.
2. Boil the egg for 8 minutes, cool and halve it.
3. Whisk the oil, mustard and vinegar, stir through the warm lentils with the shallot, then add the tomatoes, leaves and egg.

Per portion: about 330 kcal · 21 g protein · 8 g fibre

26. Chinese tomato and egg stir-fry: cheap, quick and rich in protein

A much-loved home dish in China: quick, cheap and full of protein from the eggs.

• 2 eggs (100 g), beaten
• 200 g (2 medium) tomatoes, cut into wedges
• 10 g spring onion, sliced
• 1 tsp oil
• 1 tsp reduced-salt soy sauce
• 150 g (¾ cup) cooked brown rice

1. Scramble the eggs in half the oil until just set; tip them out.
2. Cook the tomatoes in the rest of the oil for 3 to 4 minutes until soft and juicy.
3. Return the eggs, add the soy sauce and spring onion and serve on the rice.

Per portion: about 410 kcal · 19 g protein · 5 g fibre

27. Chana chaat: a tangy chickpea salad with 12 g of fibre

Tangy and spicy, with chickpeas and potato for fibre and yogurt for a little extra protein.

• 150 g (1 cup) tinned chickpeas, drained
• 50 g potato, boiled and diced
• 60 g cucumber, diced
• 60 g tomato, diced
• 20 g red onion, finely chopped
• 50 g (3 tbsp) plain low-fat yogurt
• 1 tbsp lemon juice
• Chaat masala or ground cumin, chilli, fresh coriander

1. Mix the chickpeas, potato and vegetables in a bowl.
2. Season with lemon juice and spices and top with the yogurt and coriander.

Per portion: about 310 kcal · 15 g protein · 12 g fibre

28. Black bean and corn salad: a high-fibre lunch box for weight loss

A Latin American salad that is high in fibre and keeps well in a lunch box.

• 120 g (¾ cup) cooked black beans, drained and rinsed
• 60 g (⅓ cup) sweetcorn, drained
• 60 g red pepper, diced
• 60 g tomato, diced
• 20 g red onion, finely chopped
• 40 g (¼ avocado) avocado, diced
• 30 g queso fresco or feta, crumbled
• 1 tbsp lime juice
• Fresh coriander, cumin and chilli

1. Mix the beans, corn, pepper, tomato and onion.
2. Season with lime juice, cumin and chilli.
3. Top with the avocado, cheese and coriander just before eating.

Per portion: about 390 kcal · 20 g protein · 17 g fibre

29. Vietnamese chicken noodle salad: light, fresh and still filling

Fresh herbs, crunchy vegetables and lean chicken make a light but filling bowl.

• 50 g dried rice noodles
• 100 g chicken breast
• 80 g white cabbage, finely shredded
• 50 g carrot, grated
• 60 g cucumber, in sticks
• 10 g (1 tbsp) peanuts, chopped
• 1 tbsp lime juice
• 1 tsp reduced-salt soy sauce or fish sauce
• Fresh mint and coriander, a little chilli

1. Poach the chicken in simmering water for 12 to 15 minutes until cooked through; shred it.
2. Soak or boil the noodles following the pack, then rinse in cold water.
3. Toss everything with the lime juice, soy or fish sauce and herbs, and scatter over the peanuts.

Per portion: about 420 kcal · 30 g protein · 5 g fibre

30. Sardines on rye toast: cheap protein that keeps you satisfied

Tinned sardines are cheap, rich in protein and one of the easiest ways to eat oily fish.

• 90 g (1 small tin) sardines in tomato sauce, drained
• 70 g (2 slices) rye bread
• 100 g tomato, sliced
• 10 g red onion, thinly sliced
• 1 tsp lemon juice
• Black pepper and parsley

1. Toast the bread.
2. Mash the sardines lightly with lemon juice and pepper and spread them on the toast.
3. Serve with the tomato and onion.

Per portion: about 370 kcal · 26 g protein · 6 g fibre

31. Couscous salad with chickpeas and vegetables: a fibre-rich lunch

A North African-style salad: the vegetables and chickpeas give fibre, the yogurt dressing gives protein.

• 40 g (¼ cup) couscous
• 80 g (½ cup) tinned chickpeas, drained
• 80 g courgette, diced
• 60 g red pepper, diced
• 30 g red onion, in wedges
• 1 tsp olive oil
• 75 g (⅓ cup) plain fat-free Greek yogurt
• 1 tbsp lemon juice
• Cumin, mint and a little harissa or chilli

1. Roast the vegetables with the oil and cumin at 200 °C (400 °F) for 20 minutes.
2. Pour 60 ml boiling water over the couscous, cover for 5 minutes and fluff with a fork.
3. Mix the couscous, vegetables, chickpeas and lemon juice. Serve with the yogurt stirred with mint.

Per portion: about 390 kcal · 20 g protein · 10 g fibre

32. Chicken salad sandwich: yogurt instead of mayonnaise

A lunchbox favourite made with yogurt instead of mayonnaise, so it stays high in protein and lower in fat.

• 100 g chicken breast
• 40 g (2 tbsp) plain fat-free Greek yogurt
• 1 tsp mustard
• 30 g celery, finely chopped
• 70 g (2 slices) wholemeal bread
• 20 g lettuce
• 50 g tomato, sliced

1. Poach the chicken for 12 to 15 minutes until cooked through, cool and chop it.
2. Mix it with the yogurt, mustard and celery.
3. Fill the bread with the chicken, lettuce and tomato.

Per portion: about 340 kcal · 36 g protein · 6 g fibre

33. Baked potato with cottage cheese: simple, filling and high in protein

A potato baked in its skin fills you up well, and cottage cheese makes it a high-protein meal.

• 250 g (1 large) potato, scrubbed
• 150 g (⅔ cup) cottage cheese (2% fat)
• 5 g chives, chopped
• 50 g lettuce
• 50 g cucumber
• Black pepper

1. Prick the potato and microwave it for 8 to 10 minutes, turning once, or bake at 200 °C (400 °F) for about an hour.
2. Split it open and fill with the cottage cheese, chives and pepper.
3. Serve with the lettuce and cucumber.

Per portion: about 330 kcal · 22 g protein · 7 g fibre

34. Indonesian gado-gado: lots of vegetables under a light peanut sauce

Vegetables, egg and tofu under a light peanut sauce: protein, fibre and lots of crunch.

• 100 g potato, boiled and sliced
• 60 g green beans
• 60 g white cabbage, shredded
• 40 g bean sprouts
• 60 g cucumber, sliced
• 1 egg (50 g), hard-boiled
• 80 g firm tofu, cubed
• 1 tbsp peanut butter
• 1 tsp reduced-salt soy sauce
• Lime juice, a little chilli and 2 to 3 tbsp warm water

1. Blanch the green beans, cabbage and bean sprouts in boiling water for 2 minutes and drain.
2. Brown the tofu in a dry non-stick pan.
3. Stir the peanut butter with the soy sauce, lime, chilli and warm water into a pourable sauce. Arrange everything on a plate and spoon over the sauce.

Per portion: about 420 kcal · 30 g protein · 9 g fibre

35. Moroccan harira: two kinds of pulses for a soup that fills you up

A spiced Moroccan soup with two kinds of pulses, so it is rich in fibre and plant protein.

• 1 tsp olive oil
• 40 g onion, chopped
• 30 g celery, chopped
• 30 g (2 tbsp) dried brown lentils
• 80 g (½ cup) tinned chickpeas, drained
• 150 g (⅓ tin) tinned chopped tomatoes
• 2 tsp tomato paste
• 350 ml (1½ cups) low-salt vegetable stock
• Ginger, cinnamon, cumin, fresh coriander and parsley, lemon juice

1. Soften the onion and celery in the oil for 5 minutes, then add the spices.
2. Add the lentils, tomatoes, tomato paste and stock and simmer for 25 minutes.
3. Add the chickpeas for the last 10 minutes. Finish with herbs and a squeeze of lemon.

Per portion: about 330 kcal · 16 g protein · 13 g fibre

36. Spanish tortilla with salad: one teaspoon of oil, not a pan full

The Spanish classic made with one teaspoon of oil instead of a pan full, with eggs for protein.

• 150 g (1 medium) potato, thinly sliced
• 40 g onion, thinly sliced
• 1 tsp olive oil
• 2 eggs (100 g), beaten
• 50 g lettuce
• 60 g tomato

1. Microwave the potato slices in a covered bowl for 5 minutes until tender.
2. Fry the onion in the oil in a small non-stick pan for 5 minutes, add the potato, then pour over the eggs.
3. Cook gently with a lid for 6 to 8 minutes until set. Slide out and serve with the salad.

Per portion: about 330 kcal · 17 g protein · 6 g fibre

37. Ghanaian red red: beans with baked, not fried, plantain

A favourite in Ghana: beans in a spiced tomato sauce for fibre and protein, with baked instead of fried plantain.

• 150 g (1 cup) cooked black-eyed beans, drained if tinned
• 1½ tsp oil
• 40 g onion, chopped
• 150 g (⅓ tin) tinned chopped tomatoes
• 5 g ginger, grated
• 100 g (½ plantain) ripe plantain, sliced
• Chilli and black pepper

1. Bake the plantain slices at 200 °C (400 °F) for 15 to 20 minutes, turning once.
2. Fry the onion and ginger in the oil for 5 minutes, add the tomatoes and chilli and simmer 10 minutes.
3. Stir in the beans and heat through. Serve with the plantain.

Per portion: about 400 kcal · 15 g protein · 15 g fibre

38. Smashed cucumber salad with tofu: plant protein in a cool, crisp bowl

Cool, garlicky cucumber with tofu for plant protein and a small portion of rice to make it a meal.

• 200 g (1 small) cucumber
• 150 g firm tofu, cubed
• 1 garlic clove (3 g), crushed
• 1 tbsp reduced-salt soy sauce
• 1 tsp rice or white wine vinegar
• ½ tsp sesame oil
• 1 tsp sesame seeds
• 100 g (½ cup) cooked brown rice

1. Smash the cucumber with the flat side of a knife and cut it into chunks.
2. Mix the soy sauce, vinegar, sesame oil and garlic and toss with the cucumber.
3. Brown the tofu in a dry non-stick pan. Serve with the cucumber and rice and sprinkle with sesame seeds.

Per portion: about 420 kcal · 32 g protein · 7 g fibre

Healthy dinner ideas for weight loss with chicken and meat

Healthy dinner ideas for weight loss should feel like proper comfort food, not diet food, because dinner is where many people give up. These 20 dinners use chicken, turkey, lean beef or pork with plenty of vegetables, and 13 of them give 35 grams of protein or more. Our page on high protein meals has more dishes built around protein.

39. Rice with chicken and vegetables: lots of protein, little fat

A plain, honest plate: lean chicken for protein, brown rice for slow energy and two vegetables for volume.

One of my everyday meals. – Geert Jan Brugman, founder of Obesity Foundation

• 150 g chicken breast, diced
• 1 tsp oil
• 1 garlic clove (3 g), crushed
• 100 g red pepper, sliced
• 100 g broccoli, in small florets
• 1 tsp reduced-salt soy sauce
• 150 g (¾ cup) cooked brown rice
• Paprika and black pepper

1. Season the chicken with paprika and pepper and fry it in the oil for 6 to 8 minutes until cooked through.
2. Add the garlic, pepper and broccoli with a splash of water and cook for 4 to 5 minutes.
3. Stir in the soy sauce and serve with the rice.

Per portion: about 470 kcal · 42 g protein · 7 g fibre

40. Chicken with sweet potato and green beans: 40 g of protein on one tray

A one-tray dinner with a big portion of protein, and sweet potato and beans for fibre.

One of my everyday meals. – Geert Jan Brugman, founder of Obesity Foundation

• 150 g chicken breast
• 250 g (1 medium) sweet potato, in wedges
• 1½ tsp olive oil
• 150 g green beans, trimmed
• Paprika, garlic powder and black pepper

1. Heat the oven to 200 °C (400 °F). Toss the sweet potato with 1 tsp of the oil and spices and roast for 15 minutes.
2. Add the chicken, brushed with the rest of the oil and spices, and roast 20 minutes more until cooked through.
3. Boil or steam the green beans for 5 minutes and serve together.

Per portion: about 500 kcal · 40 g protein · 12 g fibre

41. Oven-baked chicken legs: skin off, so most of the fat goes too

Chicken legs are cheap and full of flavour; taking off the skin removes most of the fat.

One of my everyday meals. – Geert Jan Brugman, founder of Obesity Foundation

• 1 large chicken leg, skin removed (about 300 g with bone, 170 g meat)
• 200 g potatoes, in chunks, skins on
• 200 g carrots, in chunks
• 50 g red onion, in wedges
• 1 tsp olive oil
• Paprika, dried thyme, garlic powder and black pepper

1. Heat the oven to 200 °C (400 °F). Rub the chicken with the spices.
2. Toss the vegetables with the oil on a tray and put the chicken on top.
3. Roast for 40 to 45 minutes until the chicken is cooked through, with no pink at the bone, and the potatoes are golden.

Per portion: about 500 kcal · 39 g protein · 11 g fibre

42. Dutch hutspot with lean beef: comfort food with a big vegetable share

Mashed potato, carrot and onion, a Dutch classic, served with lean beef for protein.

• 200 g potatoes, peeled and in chunks
• 150 g carrots, in chunks
• 75 g onion, chopped
• 50 ml (3 tbsp) low-fat (1%) milk
• 120 g lean beef steak, in strips
• 1 tsp oil
• Black pepper and nutmeg

1. Boil the potatoes, carrots and onion together for 20 minutes until soft.
2. Drain and mash with the milk, pepper and a little nutmeg.
3. Fry the beef in the oil for 2 to 3 minutes until browned and serve on the mash.

Per portion: about 460 kcal · 35 g protein · 10 g fibre

43. Dutch kale stamppot: a big, warming plate with plenty of fibre

Kale mashed into potato gives a big, warming plate with plenty of fibre; a lean sausage keeps the fat down.

• 200 g potatoes, peeled and in chunks
• 150 g kale, finely chopped
• 50 ml (3 tbsp) low-fat (1%) milk
• 1 tsp mustard
• 80 g (1 sausage) lean chicken or turkey sausage
• Black pepper

1. Boil the potatoes for 20 minutes, adding the kale on top for the last 10 minutes.
2. Grill or pan-fry the sausage until cooked through.
3. Drain the potatoes and kale and mash with the milk, mustard and pepper. Serve with the sliced sausage.

Per portion: about 380 kcal · 28 g protein · 11 g fibre

44. Chicken tikka tray bake: high in protein, with very little oil

Yogurt-marinated chicken roasted with vegetables: high in protein, with very little oil.

• 150 g chicken breast, cubed
• 50 g (3 tbsp) plain low-fat yogurt
• 1 garlic clove (3 g), crushed
• 150 g cauliflower, in florets
• 80 g red onion, in wedges
• 80 g red pepper, in chunks
• 1 tsp oil
• 40 g (1 small) wholemeal chapati or pitta
• Tikka or curry spices, lemon juice

1. Mix the chicken with the yogurt, garlic, spices and lemon; leave for at least 15 minutes.
2. Toss the vegetables with the oil and roast at 220 °C (425 °F) for 10 minutes.
3. Add the chicken and roast 15 to 20 minutes more until cooked through. Eat with the warm chapati.

Per portion: about 470 kcal · 44 g protein · 10 g fibre

45. Saag chicken with rice: 200 g of spinach in every portion

A whole 200 g of spinach goes into one portion, adding fibre and volume to a protein-rich curry.

• 150 g skinless chicken thigh, diced
• 1 tsp oil
• 50 g onion, chopped
• 1 garlic clove (3 g), crushed
• 5 g ginger, grated
• 100 g (¼ tin) tinned chopped tomatoes
• 200 g frozen spinach
• 50 g (3 tbsp) plain low-fat yogurt
• 120 g (⅔ cup) cooked brown rice
• Garam masala, cumin and chilli

1. Soften the onion in the oil for 5 minutes, add the garlic, ginger and spices for 1 minute.
2. Add the chicken and tomatoes and simmer for 15 minutes.
3. Stir in the spinach and cook 5 minutes more until the chicken is cooked through. Take off the heat, stir in the yogurt and serve with the rice.

Per portion: about 500 kcal · 44 g protein · 11 g fibre

46. Lighter mapo tofu: two kinds of protein in a spicy sauce

Tofu with a little lean mince gives two kinds of protein in a spicy Sichuan-style sauce.

• 150 g firm tofu, cubed
• 50 g lean pork or beef mince
• 1 tsp oil
• 1 garlic clove (3 g), crushed
• 5 g ginger, grated
• 1 tbsp reduced-salt soy sauce
• 1 tsp cornflour, mixed with 2 tbsp water
• 10 g spring onion
• 150 g pak choi
• 120 g (⅔ cup) cooked brown rice
• Chilli flakes or Sichuan pepper, about 150 ml water

1. Brown the mince in the oil, then add the garlic, ginger and chilli.
2. Add the water and soy sauce, slide in the tofu and simmer gently for 5 minutes.
3. Thicken with the cornflour mixture, scatter with spring onion and serve with steamed pak choi and rice.

Per portion: about 520 kcal · 44 g protein · 7 g fibre

47. Chilli con carne with extra beans: half the meat, double the fibre

Half meat, half beans: you keep the flavour and protein and double the fibre.

• 100 g lean beef mince (5% fat)
• 100 g (⅔ cup) tinned kidney beans, drained
• 40 g onion, chopped
• 60 g red pepper, diced
• 1 garlic clove (3 g), crushed
• 150 g (⅓ tin) tinned chopped tomatoes
• 120 g (⅔ cup) cooked brown rice
• 30 g (2 tbsp) plain low-fat yogurt
• Cumin, paprika, chilli and oregano

1. Brown the mince in a dry non-stick pan, then add the onion, pepper, garlic and spices for 5 minutes.
2. Add the tomatoes and beans and simmer for 20 minutes.
3. Serve on the rice with a spoon of yogurt.

Per portion: about 490 kcal · 37 g protein · 12 g fibre

48. Brazilian feijão with rice and greens: beans for fibre and protein

Brazil’s everyday dish: beans for fibre and protein, rice, and quickly cooked greens.

• 150 g (1 cup) cooked black beans
• 1 tsp oil
• 40 g onion, chopped
• 1 garlic clove (3 g), crushed
• 30 g lean ham, diced
• 120 g (⅔ cup) cooked brown or white rice
• 100 g kale or collard greens, finely shredded
• 100 g (1 small) orange, in slices
• Bay leaf and black pepper

1. Fry the onion, garlic and ham in half the oil for 5 minutes.
2. Add the beans with a splash of water and the bay leaf and simmer for 15 minutes, mashing a few beans to thicken.
3. Stir-fry the greens in the rest of the oil for 2 minutes. Serve with the rice and orange slices.

Per portion: about 520 kcal · 26 g protein · 22 g fibre

49. Cuban-style picadillo: a hearty plate for only 340 kcal

A savoury mince and potato hash with tomato and olives, served with a big salad.

• 120 g lean beef mince (5% fat)
• 120 g potato, diced small
• 40 g onion, chopped
• 40 g green pepper, diced
• 120 g (¼ tin) tinned chopped tomatoes
• 15 g (5 olives) green or black olives, sliced
• 60 g lettuce
• 60 g tomato
• Cumin, oregano and garlic powder

1. Brown the mince in a dry non-stick pan with the onion and pepper.
2. Add the potato, tomatoes, spices and a splash of water. Cover and simmer for 20 minutes until the potato is soft.
3. Stir in the olives and serve with the salad.

Per portion: about 340 kcal · 31 g protein · 8 g fibre

50. Chicken shawarma tray bake: takeaway flavour, home-cooked and lean

Spiced chicken and roasted vegetables give protein and volume; bulgur is a quick whole grain.

• 150 g chicken breast, in strips
• 1½ tsp olive oil
• 100 g red onion, in wedges
• 100 g red pepper, in strips
• 100 g courgette, sliced
• 40 g (¼ cup) bulgur wheat
• 50 g (3 tbsp) plain low-fat yogurt
• Cumin, paprika, cinnamon, garlic, lemon juice

1. Toss the chicken and vegetables with the oil, spices and lemon. Roast at 220 °C (425 °F) for 20 to 25 minutes until cooked through.
2. Cover the bulgur with 80 ml boiling water and leave for 10 minutes.
3. Serve with the yogurt mixed with a little garlic.

Per portion: about 490 kcal · 45 g protein · 10 g fibre

51. West African maafe: rich peanut flavour from just one spoonful

A rich-tasting stew that uses only one spoon of peanut butter, with chicken and sweet potato.

• 130 g chicken breast, diced
• 1 tsp oil
• 40 g onion, chopped
• 5 g ginger, grated
• 150 g (⅓ tin) tinned chopped tomatoes
• 1 tbsp peanut butter
• 100 g sweet potato, diced
• 80 g white cabbage, shredded
• 100 g (½ cup) cooked brown rice
• Chilli and about 200 ml water

1. Brown the chicken in the oil with the onion and ginger.
2. Stir in the tomatoes, peanut butter, sweet potato, chilli and water. Simmer for 20 minutes.
3. Add the cabbage for the last 8 minutes and serve with the rice.

Per portion: about 560 kcal · 40 g protein · 11 g fibre

52. Moroccan chicken and chickpea tagine: protein and fibre in one pot

Warm spices, carrots and chickpeas: protein from two sources and plenty of fibre.

• 130 g skinless chicken thigh, diced
• 1 tsp olive oil
• 40 g onion, chopped
• 100 g carrots, sliced
• 80 g (½ cup) tinned chickpeas, drained
• 150 g (⅓ tin) tinned chopped tomatoes
• 10 g (1 tbsp) raisins
• 40 g (¼ cup) couscous
• Cumin, cinnamon, ginger and a pinch of turmeric

1. Brown the chicken and onion in the oil, then stir in the spices.
2. Add the carrots, tomatoes, raisins and a splash of water. Cover and simmer 25 minutes.
3. Add the chickpeas for the last 5 minutes. Soak the couscous in 60 ml boiling water for 5 minutes and serve together.

Per portion: about 570 kcal · 39 g protein · 14 g fibre

53. Japanese oyakodon: a comforting bowl with over 40 g of protein

Chicken and egg simmered together give a comforting bowl with over 40 grams of protein.

• 100 g skinless chicken thigh, in small pieces
• 50 g onion, thinly sliced
• 100 ml (scant ½ cup) low-salt chicken stock
• 1 tbsp reduced-salt soy sauce
• 2 eggs (100 g), lightly beaten
• 10 g spring onion
• 150 g (¾ cup) cooked brown or white rice
• 100 g spinach, wilted

1. Simmer the onion in the stock and soy sauce for 3 minutes.
2. Add the chicken and cook for 6 to 8 minutes until cooked through.
3. Pour over the eggs, cover and cook 1 to 2 minutes until just set. Slide onto the rice, add spring onion and serve with the spinach.

Per portion: about 510 kcal · 43 g protein · 6 g fibre

54. Korean bibimbap: vegetables fill most of the bowl

A colourful rice bowl where vegetables take up most of the space and an egg and lean beef add protein.

• 80 g lean beef mince (5% fat)
• 1 egg (50 g)
• 150 g (¾ cup) cooked brown rice
• 60 g spinach
• 60 g carrot, in thin strips
• 50 g bean sprouts
• 60 g courgette, in thin strips
• 1 tsp sesame oil
• 1 tsp reduced-salt soy sauce
• Garlic and chilli flakes

1. Brown the beef with garlic and soy sauce in a dry pan; set aside.
2. Quickly cook each vegetable in the sesame oil for 1 to 2 minutes.
3. Fry the egg. Put the rice in a bowl, arrange the vegetables and beef on top and finish with the egg and chilli.

Per portion: about 470 kcal · 33 g protein · 7 g fibre

55. Homemade chicken burger: a fast-food favourite for weight loss

A fast-food favourite made at home with lean mince, a wholemeal bun and a pile of salad.

• 125 g chicken mince
• 15 g red onion, finely chopped
• 60 g (1 bun) wholemeal burger bun
• 40 g lettuce
• 60 g tomato, sliced
• 1 tsp mustard
• 80 g cucumber
• 60 g carrot, in sticks
• Paprika and black pepper

1. Mix the mince with the onion and spices and shape into a patty.
2. Cook in a dry non-stick pan for 5 to 6 minutes per side until cooked through.
3. Serve in the bun with lettuce, tomato and mustard, with the cucumber and carrot on the side.

Per portion: about 400 kcal · 32 g protein · 8 g fibre

56. Wholemeal tortilla pizza: pizza night with a thin, light base

Pizza night with a thin wholemeal base, light cheese and a side salad.

• 60 g (1 tortilla) large wholemeal tortilla
• 50 g (3 tbsp) tomato passata
• 40 g mozzarella, torn
• 50 g mushrooms, sliced
• 40 g red pepper, sliced
• 40 g lean ham, torn
• 60 g lettuce
• 60 g tomato
• Dried oregano

1. Heat the oven to 220 °C (425 °F). Spread the passata on the tortilla.
2. Top with the vegetables, ham, mozzarella and oregano.
3. Bake on a tray for 8 to 10 minutes until crisp. Serve with the salad.

Per portion: about 390 kcal · 26 g protein · 10 g fibre

57. Spaghetti bolognese with lentils: half the mince, more fibre

Swapping half the mince for red lentils adds fibre and makes the sauce cheaper.

• 60 g lean beef mince (5% fat)
• 30 g (2 tbsp) dried red lentils, rinsed
• 40 g onion, chopped
• 40 g carrot, grated
• 30 g celery, chopped
• 150 g (⅓ tin) tinned chopped tomatoes
• 60 g wholewheat spaghetti
• 10 g (1 tbsp) parmesan, grated
• Garlic, oregano and about 100 ml water

1. Brown the mince in a dry pan with the onion, carrot and celery.
2. Add the lentils, tomatoes, garlic, oregano and water. Simmer for 20 minutes until the lentils have melted into the sauce.
3. Cook the spaghetti following the pack and serve with the sauce and parmesan.

Per portion: about 500 kcal · 33 g protein · 14 g fibre

58. Turkey meatballs with courgette: lean mince and a vegetable-rich sauce

Oats replace breadcrumbs in the meatballs, and a courgette goes into the sauce.

• 125 g turkey mince
• 20 g onion, grated
• 10 g (1 tbsp) rolled oats
• 15 g (1 tbsp) beaten egg
• 1 tsp oil
• 1 garlic clove (3 g), crushed
• 200 g (½ tin) tinned chopped tomatoes
• 100 g courgette, diced
• 50 g wholewheat spaghetti
• Dried oregano and black pepper

1. Mix the mince, onion, oats, egg, oregano and pepper and roll into 5 balls.
2. Brown them in the oil, add the garlic, tomatoes and courgette, cover and simmer 15 to 20 minutes until cooked through with no pink in the middle.
3. Cook the spaghetti following the pack and serve with the meatballs.

Per portion: about 530 kcal · 37 g protein · 11 g fibre

Weight loss dinners with fish, beans, lentils or tofu

Pulses, eggs, tofu and fish are some of the cheapest ways to get protein, and beans and lentils bring a lot of fibre as well. These 16 dinners come from Greece, Italy, France, India, China, Lebanon, South Africa and Mexico, and most are built on cheap tins and frozen food.

59. Fish tacos with crunchy slaw: lean protein and plenty of fibre

Frozen white fish gives lean protein; the slaw adds crunch and fibre.

• 130 g white fish, such as cod or pollock, fresh or frozen
• ½ tsp oil
• 60 g (2 tortillas) small corn tortillas
• 100 g white or red cabbage, finely shredded
• 40 g carrot, grated
• 50 g (3 tbsp) plain low-fat yogurt
• 1 tbsp lime juice
• ½ tsp paprika

1. Rub the fish with the oil and paprika and bake at 200 °C (400 °F) for 12 to 15 minutes, until it flakes easily.
2. Mix the cabbage and carrot with the yogurt and half the lime juice.
3. Warm the tortillas, add the fish and slaw and squeeze over the rest of the lime.

Per portion: about 330 kcal · 31 g protein · 7 g fibre

60. Lentil and mushroom cottage pie: 15 g of fibre per portion

A meaty-tasting filling made from lentils and mushrooms, with 15 grams of fibre per portion.

• 1 tsp oil
• 40 g onion, diced
• 40 g carrot, diced
• 60 g mushrooms, chopped
• 50 g (¼ cup) dried brown or green lentils
• 100 g (¼ tin) tinned chopped tomatoes
• 125 ml (½ cup) low-salt stock
• 25 g (2 tbsp) frozen peas
• 200 g potatoes, skins on
• 25 ml (2 tbsp) low-fat (1%) milk
• Dried thyme and black pepper

1. Soften the onion, carrot and mushrooms in the oil, add the lentils, tomatoes, stock and thyme and simmer for 25 to 30 minutes. Stir in the peas.
2. Boil the potatoes for 15 to 20 minutes and mash with the milk.
3. Put the filling in an ovenproof dish, top with the mash and bake at 200 °C (400 °F) for 20 minutes. Make four portions at once and freeze the rest.

Per portion: about 470 kcal · 22 g protein · 15 g fibre

61. Red lentil dal with spinach: fibre that fills you up

Red lentils cook into a thick curry with no soaking, and they are among the cheapest proteins there are.

• 1 tsp oil
• 40 g onion, chopped
• 1 garlic clove (3 g), crushed
• 60 g (⅓ cup) dried red lentils, rinsed
• 100 g (¼ tin) tinned chopped tomatoes
• About 225 ml water, curry powder, cumin and turmeric
• 50 g frozen spinach
• 150 g (¾ cup) cooked brown rice
• A squeeze of lemon

1. Cook the onion in the oil for 5 minutes, add the garlic and spices for 1 minute.
2. Add the lentils, tomatoes and water and simmer for 20 to 25 minutes until the lentils fall apart.
3. Stir in the spinach for 5 minutes, add lemon and serve with the rice.

Per portion: about 490 kcal · 22 g protein · 13 g fibre

62. Greek baked giant beans: creamy, cheap and rich in fibre

Big, creamy beans baked in tomato sauce: rich in fibre and very cheap.

• 150 g (1 cup) cooked butter beans or giant beans, drained
• 1 tsp olive oil
• 50 g onion, chopped
• 50 g carrot, diced
• 150 g (⅓ tin) tinned chopped tomatoes
• 30 g feta, crumbled
• 35 g (1 slice) wholemeal bread
• Garlic, dried oregano, fresh dill or parsley

1. Soften the onion and carrot in the oil for 5 minutes.
2. Add the tomatoes, garlic and oregano, then the beans. Put in a small dish and bake at 190 °C (375 °F) for 30 minutes.
3. Top with feta and herbs and eat with the bread.

Per portion: about 440 kcal · 23 g protein · 18 g fibre

63. Wholewheat pasta with broccoli and chickpeas: more veg, less pasta

Almost as much broccoli as pasta, plus chickpeas, so the bowl is high in fibre.

• 60 g wholewheat pasta
• 150 g broccoli, in small florets
• 80 g (½ cup) tinned chickpeas, drained
• 1 tsp olive oil
• 2 garlic cloves (6 g), crushed
• 10 g (1 tbsp) parmesan, grated
• Chilli flakes and lemon zest

1. Cook the pasta, adding the broccoli for the last 4 minutes. Keep a cup of the cooking water.
2. Warm the oil with the garlic and chilli, add the chickpeas and fry for 2 minutes.
3. Toss in the drained pasta and broccoli with a splash of cooking water. Finish with parmesan and lemon zest.

Per portion: about 460 kcal · 21 g protein · 15 g fibre

64. Ratatouille with white fish: a big plate of vegetables to lose weight

A big pan of Provençal vegetables with lean fish on top and potatoes on the side.

• 150 g white fish fillet, such as pollock or cod
• 1 tsp olive oil
• 100 g aubergine (eggplant), diced
• 100 g courgette, diced
• 60 g red pepper, diced
• 40 g onion, chopped
• 1 garlic clove (3 g), crushed
• 150 g (⅓ tin) tinned chopped tomatoes
• 150 g potatoes, boiled
• Dried herbs

1. Cook the onion, pepper, aubergine and courgette in the oil for 8 minutes.
2. Add the garlic, tomatoes and herbs and simmer for 15 minutes.
3. Lay the fish on top, cover and cook 8 to 10 minutes until it flakes easily. Serve with the potatoes.

Per portion: about 400 kcal · 37 g protein · 12 g fibre

65. Chana masala with brown rice: 17 g of fibre in one bowl

A North Indian chickpea curry with lots of fibre, served with yogurt for extra protein.

• 1 tsp oil
• 50 g onion, chopped
• 1 garlic clove (3 g), crushed
• 5 g ginger, grated
• 150 g (⅓ tin) tinned chopped tomatoes
• 150 g (1 cup) tinned chickpeas, drained
• 50 g frozen spinach
• 120 g (⅔ cup) cooked brown rice
• 50 g (3 tbsp) plain low-fat yogurt
• Garam masala, cumin, coriander and chilli

1. Fry the onion in the oil for 5 minutes, add the garlic, ginger and spices for 1 minute.
2. Add the tomatoes and chickpeas with a splash of water and simmer 15 minutes. Stir in the spinach.
3. Serve with the rice and yogurt.

Per portion: about 490 kcal · 20 g protein · 17 g fibre

66. Aloo gobi matar: a mostly vegetable curry for few calories

A mostly vegetable curry that fills the plate for few calories; yogurt and peas add protein.

• 1 tsp oil
• 40 g onion, chopped
• 150 g cauliflower, in florets
• 120 g potato, diced
• 60 g (⅓ cup) frozen peas
• 100 g (¼ tin) tinned chopped tomatoes
• 100 g (⅓ cup) plain fat-free Greek yogurt
• 40 g (1 small) wholemeal chapati
• Cumin seeds, turmeric, garam masala, ginger and chilli

1. Fry the cumin seeds and onion in the oil for 4 minutes, add the other spices.
2. Add the potato, cauliflower, tomatoes and a splash of water. Cover and cook 15 minutes, stirring now and then.
3. Add the peas for the last 5 minutes. Serve with the yogurt and chapati.

Per portion: about 430 kcal · 23 g protein · 15 g fibre

67. Chinese steamed fish with ginger: lean, light and full of protein

Steaming needs no fat at all, so this plate is lean, light and full of protein.

• 150 g white fish fillet, such as cod
• 10 g ginger, in thin strips
• 20 g spring onion, in strips
• 1 tbsp reduced-salt soy sauce
• 1 tsp sesame or other oil
• 200 g pak choi or broccoli
• 150 g (¾ cup) cooked brown rice

1. Put the fish on a heatproof plate, scatter with half the ginger and steam for 8 to 10 minutes until it flakes easily.
2. Steam the pak choi for the last 3 minutes.
3. Heat the oil until hot, add the rest of the ginger and spring onion, pour over the fish with the soy sauce and serve with the rice.

Per portion: about 400 kcal · 36 g protein · 5 g fibre

68. Mujaddara with cucumber yogurt: a cheap pantry meal that fills you up

A Middle Eastern pantry dish of lentils, rice and soft onions, with a cool yogurt salad.

• 40 g (3 tbsp) dried brown or green lentils
• 40 g brown rice (uncooked)
• 1½ tsp olive oil
• 100 g (1 medium) onions, thinly sliced
• 100 g (scant ½ cup) plain low-fat yogurt
• 80 g cucumber, diced
• 60 g tomato, diced
• Cumin, black pepper and about 300 ml water

1. Simmer the lentils and rice with the cumin in the water for 30 to 35 minutes until tender and the water has gone.
2. Meanwhile cook the onions slowly in the oil for 15 to 20 minutes until deep golden.
3. Pile the onions on the lentils and rice. Mix the yogurt with the cucumber and serve with the tomato.

Per portion: about 470 kcal · 20 g protein · 9 g fibre

69. Lebanese green bean stew: very filling for its calories

Green beans slowly cooked in tomato: very filling for its calories, with chickpeas for protein.

• 200 g green beans, trimmed and halved
• 1 tsp olive oil
• 40 g onion, chopped
• 1 garlic clove (3 g), crushed
• 150 g (⅓ tin) tinned chopped tomatoes
• 100 g (⅔ cup) tinned chickpeas, drained
• 30 g (½ pitta) wholemeal pitta
• Cinnamon, allspice and black pepper

1. Soften the onion and garlic in the oil.
2. Add the beans, tomatoes, spices and a splash of water. Cover and simmer 25 minutes until the beans are very soft.
3. Add the chickpeas for the last 5 minutes. Eat warm or at room temperature with the pitta.

Per portion: about 360 kcal · 15 g protein · 17 g fibre

70. South African chakalaka with pap: spicy beans and an egg for protein

A spicy vegetable and bean relish with maize porridge, plus a boiled egg for extra protein.

• 1 tsp oil
• 40 g onion, chopped
• 60 g green pepper, diced
• 80 g carrot, grated
• 100 g (¼ tin) tinned chopped tomatoes
• 100 g (⅔ cup) cooked white beans, drained
• 50 g (⅓ cup) white maize meal
• 1 egg (50 g), boiled
• Curry powder, chilli and about 250 ml water for the pap

1. Fry the onion, pepper and carrot in the oil for 5 minutes, add the curry powder and chilli.
2. Add the tomatoes and beans and simmer for 10 minutes.
3. For the pap, whisk the maize meal into the boiling water and cook on low heat for 15 to 20 minutes, stirring often. Serve with the chakalaka and the egg.

Per portion: about 510 kcal · 22 g protein · 14 g fibre

71. Baked fish with tomatoes and olives: one tray, one teaspoon of oil

A Mediterranean one-tray dinner: lean fish, potatoes and vegetables, with only a teaspoon of oil.

• 150 g white fish fillet, such as cod
• 200 g potatoes, thinly sliced
• 150 g cherry tomatoes
• 15 g (5 olives) black olives
• 1 tsp olive oil
• 100 g green beans
• Garlic, lemon and dried oregano

1. Toss the potatoes with the oil and roast at 200 °C (400 °F) for 20 minutes.
2. Add the tomatoes, olives, garlic and fish and roast 12 to 15 minutes more until the fish flakes easily.
3. Boil the green beans for 5 minutes and serve with a squeeze of lemon.

Per portion: about 390 kcal · 34 g protein · 9 g fibre

72. Tinned salmon fishcakes: baked, not fried

Tinned salmon is a cheaper way to eat oily fish, and the fishcakes are baked, not fried.

• 100 g (1 small tin) tinned pink salmon, drained
• 150 g potato, boiled and mashed
• 10 g spring onion
• 1 tsp oil
• 100 g (⅔ cup) frozen peas
• 40 g (2 tbsp) plain low-fat yogurt
• Lemon zest and fresh or dried dill

1. Mix the salmon, mashed potato, spring onion and lemon zest and shape into two cakes.
2. Brush with the oil and bake at 200 °C (400 °F) for 20 minutes, turning once.
3. Serve with the boiled peas and the yogurt mixed with dill.

Per portion: about 400 kcal · 34 g protein · 8 g fibre

73. Sweet potato with black beans: a high-fibre dinner with almost no work

A whole sweet potato and a portion of beans give a very high-fibre dinner that needs almost no work.

• 250 g (1 medium) sweet potato
• 120 g (¾ cup) cooked black beans
• 50 g (3 tbsp) tomato salsa
• 50 g (3 tbsp) plain fat-free Greek yogurt
• 20 g (2 tbsp) reduced-fat cheese, grated
• Lime juice, cumin and fresh coriander

1. Prick the sweet potato and microwave for 8 to 10 minutes, or bake at 200 °C (400 °F) for 45 minutes.
2. Warm the beans with the cumin.
3. Split the potato, fill with the beans, salsa, yogurt and cheese and finish with lime and coriander.

Per portion: about 480 kcal · 26 g protein · 19 g fibre

74. Tofu and vegetable noodle stir-fry: three vegetables for volume

Firm tofu gives plant protein and three vegetables give volume and fibre.

• 150 g firm tofu, cubed
• 1 tsp oil
• 100 g broccoli, in small florets
• 60 g red pepper, sliced
• 50 g carrot, in thin strips
• 1 garlic clove (3 g), crushed
• 5 g ginger, grated
• 1 tbsp reduced-salt soy sauce
• 50 g dried egg or wholewheat noodles

1. Cook the noodles following the pack.
2. Brown the tofu in the oil, then add the vegetables, garlic and ginger and stir-fry for 4 to 5 minutes.
3. Toss in the noodles and soy sauce with a splash of water.

Per portion: about 540 kcal · 39 g protein · 11 g fibre

How do you meal prep for weight loss?

Meal prep for weight loss means cooking several meals in one session, so a healthy option is ready on the evenings when you are too tired to cook. It also cuts waste and costs, because you buy and use ingredients in bulk.

Research supports the idea, although it cannot prove cause and effect. In a French study of more than 40,000 adults, people who planned their meals ahead had a better-quality, more varied diet and were less likely to have obesity.

A UK study of more than 11,000 adults found something similar for home cooking. People who ate home-cooked main meals more than five times a week ate more fruit and vegetables and were 28% less likely to have overweight than those who did so fewer than three times a week.

A 90-minute cooking session

One session at the weekend can cover most lunches and several dinners. Sit down at the table to chop vegetables if standing for a long time is hard on your knees or back.

1. Start the slowest dish first: a stew, the goulash or the lentil filling for the cottage pie.
2. While it simmers, roast a tray bake in the oven and cook a pan of rice, quinoa or barley.
3. Prepare raw ingredients: wash salad, grate carrots and fill jars or boxes for the next two days.
4. Cool, portion and label. Divide everything into single portions, write the date on the lid and decide what goes in the fridge and what goes in the freezer.

Eleven recipes made for cooking ahead

The recipes below are written per portion, like all the others. Multiply the amounts by four, cook once, and you have lunches or dinners for several days.

75. Lentil and vegetable stew: four high-fibre portions for weight loss

One big pot gives four filling, high-fibre lunches or dinners that freeze well.

• 50 g (¼ cup) dried brown or green lentils
• 1 tsp oil
• 50 g onion, chopped
• 60 g carrot, diced
• 40 g celery, diced
• 100 g potato, diced
• 150 g (⅓ tin) tinned chopped tomatoes
• 300 ml (1¼ cups) low-salt vegetable stock
• 50 g kale, shredded
• Smoked paprika, thyme and garlic

1. Soften the onion, carrot and celery in the oil for 8 minutes.
2. Add the lentils, potato, tomatoes, stock and spices and simmer 30 minutes.
3. Stir in the kale for the last 5 minutes. Cool quickly and portion into boxes.

Per portion: about 400 kcal · 19 g protein · 16 g fibre

76. Lemon and herb chicken tray bake: four lean lunch boxes in one go

One tray, four boxes: chicken for protein, potatoes and vegetables for fibre.

• 150 g skinless chicken thigh
• 200 g potatoes, in chunks, skins on
• 150 g courgette, in chunks
• 80 g red onion, in wedges
• 1½ tsp olive oil
• Lemon zest and juice, garlic, rosemary or thyme

1. Toss everything with the oil, lemon, garlic and herbs on a large tray.
2. Roast at 200 °C (400 °F) for 35 to 40 minutes until the chicken is cooked through.
3. Cool quickly, divide into boxes and keep in the fridge for up to 2 to 3 days.

Per portion: about 450 kcal · 36 g protein · 7 g fibre

77. Mexican chicken tinga bowls: protein and fibre in every lunch box

Shredded chicken in a smoky tomato sauce with beans and rice: a lunch box with protein and fibre.

• 130 g chicken breast
• 120 g (¼ tin) tinned chopped tomatoes
• 40 g onion, sliced
• 1 tsp oil
• 120 g (⅔ cup) cooked brown rice
• 60 g (⅓ cup) cooked black beans
• 50 g lettuce, shredded
• Smoked paprika or chipotle, oregano and garlic

1. Poach the chicken in simmering water for 15 minutes until cooked through, then shred it with two forks.
2. Fry the onion in the oil, add the tomatoes and spices and simmer 10 minutes. Stir in the chicken.
3. Fill boxes with rice, beans, chicken and lettuce.

Per portion: about 470 kcal · 40 g protein · 11 g fibre

78. Hungarian-style pork goulash: lean pork in a warming paprika sauce

Lean pork and potatoes in a paprika sauce: a warming batch dish that reheats well.

• 120 g lean pork loin, cubed
• 1 tsp oil
• 50 g onion, chopped
• 80 g red pepper, diced
• 100 g (¼ tin) tinned chopped tomatoes
• 200 ml (¾ cup) low-salt stock
• 150 g potatoes, in chunks
• 30 g (2 tbsp) plain low-fat yogurt
• 1 tbsp sweet paprika, caraway seeds, garlic

1. Brown the pork in the oil, add the onion and pepper and cook 5 minutes.
2. Stir in the paprika, then the tomatoes, stock and potatoes. Simmer 40 minutes until the pork is tender.
3. Serve with a spoon of yogurt.

Per portion: about 390 kcal · 36 g protein · 8 g fibre

79. Chicken and quinoa jar salad: a ready lunch that stops impulse buys

Dressing at the bottom, leaves at the top: it stays crisp for two days and gives protein and fibre.

• 40 g (¼ cup) quinoa, rinsed
• 100 g chicken breast
• 80 g cherry tomatoes, halved
• 80 g cucumber, diced
• 40 g (¼ cup) sweetcorn
• 40 g spinach or lettuce
• 1 tsp olive oil
• 1 tbsp lemon juice
• 1 tsp mustard

1. Cook the quinoa in water for 15 minutes; drain and cool. Poach the chicken for 12 to 15 minutes until cooked through, cool and slice.
2. Shake the oil, lemon and mustard in the bottom of a jar.
3. Layer the tomatoes, cucumber, corn, quinoa, chicken and leaves on top. Tip into a bowl to eat.

Per portion: about 380 kcal · 32 g protein · 6 g fibre

80. Barley and mushroom risotto: far more fibre than risotto rice

Pearl barley holds its bite when reheated and has much more fibre than risotto rice.

• 50 g (¼ cup) pearl barley
• 1 tsp olive oil
• 40 g onion, chopped
• 150 g mushrooms, sliced
• 300 ml (1¼ cups) low-salt stock
• 50 g (⅓ cup) frozen peas
• 20 g (2 tbsp) parmesan, grated
• Garlic, thyme and black pepper

1. Soften the onion and mushrooms in the oil for 6 minutes.
2. Add the barley and stock, cover and simmer 35 to 40 minutes, stirring now and then, until tender.
3. Stir in the peas and parmesan.

Per portion: about 400 kcal · 19 g protein · 12 g fibre

81. Unstuffed cabbage roll skillet: lots of cabbage for volume

All the flavour of Eastern European cabbage rolls without the rolling, with lots of cabbage for volume.

• 100 g lean beef mince (5% fat)
• 200 g white cabbage, shredded
• 40 g onion, chopped
• 150 g (⅓ tin) tinned chopped tomatoes
• 80 g (½ cup) cooked brown rice
• 30 g (2 tbsp) plain low-fat yogurt
• Paprika, garlic and dill

1. Brown the mince and onion in a large dry pan.
2. Add the cabbage, tomatoes and spices with a splash of water. Cover and cook 20 minutes until the cabbage is soft.
3. Stir in the rice and serve with yogurt and dill.

Per portion: about 340 kcal · 29 g protein · 10 g fibre

82. Bean and vegetable enchiladas: freezer portions full of fibre

Beans and vegetables wrapped in a tortilla and baked in tomato sauce; they freeze well.

• 60 g (1 tortilla) large wholemeal tortilla
• 100 g (⅔ cup) tinned kidney beans, drained
• 50 g courgette, diced
• 40 g red pepper, diced
• 30 g (2 tbsp) sweetcorn
• 100 g (¼ tin) tinned chopped tomatoes
• 20 g (2 tbsp) reduced-fat cheese, grated
• 50 g lettuce
• Cumin, chilli and oregano

1. Cook the courgette and pepper with a splash of water for 5 minutes, then mix with the beans, corn and spices.
2. Fill and roll the tortilla, put it in a dish and pour the tomatoes over.
3. Sprinkle with cheese and bake at 200 °C (400 °F) for 20 minutes. Serve with the lettuce.

Per portion: about 440 kcal · 22 g protein · 16 g fibre

83. Baked falafel with garlic yogurt: baked instead of fried

Made from tinned chickpeas and baked instead of fried, so they stay high in fibre and low in fat.

• 150 g (1 cup) tinned chickpeas, drained and dried
• 20 g onion
• 1 garlic clove (3 g), crushed
• 10 g fresh parsley
• 10 g (1 tbsp) wholemeal flour
• 1 tsp oil
• 30 g (½ pitta) wholemeal pitta
• 80 g tomato and cucumber, diced
• 75 g (⅓ cup) plain fat-free Greek yogurt
• Cumin, coriander and lemon juice

1. Blitz the chickpeas, onion, garlic, parsley, flour and spices to a rough paste and shape into 5 small patties.
2. Brush with the oil and bake at 200 °C (400 °F) for 20 to 25 minutes, turning halfway.
3. Serve with the pitta, salad and yogurt mixed with garlic and lemon.

Per portion: about 440 kcal · 24 g protein · 14 g fibre

84. Lighter moussaka with lentils: less fat, more fibre

Lentils replace the lamb and a yogurt topping replaces the white sauce, so the bake is lower in fat and higher in fibre.

• 200 g aubergine (eggplant), sliced
• 1 tsp olive oil
• 40 g (3 tbsp) dried green lentils
• 40 g onion, chopped
• 150 g (⅓ tin) tinned chopped tomatoes
• 100 g (scant ½ cup) plain fat-free Greek yogurt
• 10 g (1 tbsp) parmesan, grated
• Cinnamon, oregano and garlic

1. Brush the aubergine with the oil and roast at 200 °C (400 °F) for 20 minutes.
2. Simmer the lentils, onion, tomatoes and spices with 150 ml water for 25 minutes.
3. Layer the aubergine and lentils in a dish, spread the yogurt mixed with parmesan on top and bake 25 minutes until golden.

Per portion: about 370 kcal · 26 g protein · 14 g fibre

85. French bean and pork casserole: a lighter cassoulet for weight loss

A lighter cassoulet with lean pork and plenty of beans, for protein and fibre in every box.

• 100 g lean pork loin, cubed
• 1 tsp oil
• 150 g (1 cup) cooked white beans, drained
• 40 g onion, chopped
• 40 g carrot, diced
• 30 g celery, diced
• 150 g (⅓ tin) tinned chopped tomatoes
• 150 ml (⅔ cup) low-salt stock
• 10 g (2 tbsp) wholemeal breadcrumbs
• Garlic, thyme and bay leaf

1. Brown the pork in the oil, then add the onion, carrot and celery for 5 minutes.
2. Add the beans, tomatoes, stock and herbs and simmer 40 minutes.
3. Sprinkle with breadcrumbs and grill for a few minutes until golden.

Per portion: about 460 kcal · 42 g protein · 15 g fibre

How long does meal prep keep safely?

Cooked food is safe in the fridge for only a few days, and official advice differs between countries. US guidance from the USDA allows cooked leftovers 3 to 4 days in the fridge, while the UK Food Standards Agency advises eating them within 2 days.

A simple rule that fits both: plan to eat fridge portions within 2 to 3 days, and freeze anything you will eat later in the week.

• Cool food quickly. The Food Standards Agency advises putting cooked food in the fridge within one to two hours, and dividing it into smaller containers so it cools faster. Do not put hot food straight into the fridge.
• Keep the fridge cold: between 0 and 5 °C. A cheap fridge thermometer shows whether yours is.
• Defrost in the fridge, not on the counter, and eat defrosted food within 24 hours.
• Reheat until steaming hot all the way through. Reheat rice only once.
• When in doubt, throw it out. Harmful bacteria do not always change the smell or look of food.

Food poisoning is more serious for young children, older people, pregnant women and anyone with a weakened immune system, so be extra careful with storage times if that applies to your household.

Smoothies for weight loss: three blended breakfasts and an honest note

A blended breakfast can work, but only as a meal in its own right, with protein and whole fruit, and never as an extra drink next to breakfast. Fruit you chew fills you up more than fruit you drink.

Why whole fruit beats juice

US researchers gave 58 adults the same amount of apple in four forms before lunch: a whole apple, apple sauce, apple juice, or juice with added fibre. After the whole apple, people felt fullest and ate about 15% fewer calories in total over the snack plus lunch than when they had no apple at all.

The juices, even with fibre added back, were the least filling of the four apple forms. Apple sauce, the closest thing to a blended drink, came in between.

Drinks in general seem to register less with appetite. In a small four-week study, people who had about 450 extra calories a day from a sugary drink did not eat less at meals and gained weight, while the same calories from a solid sweet were balanced out by eating less elsewhere.

A homemade blend is not the same as a soft drink; it contains the whole fruit and its fibre. Still, these findings explain the simple rules we used: blend whole fruit, never juice; always add yogurt, milk or kefir; add no honey or syrup; and drink it slowly as your breakfast. Our page on smoothies for weight loss has twelve more recipes.

86. Berry, oat and yogurt smoothie: a full breakfast, not an extra drink

Whole fruit, oats and yogurt make this a full breakfast in a glass, not an extra drink.

• 150 g (1 cup) frozen mixed berries or blueberries
• 150 g (⅔ cup) plain low-fat yogurt
• 20 g (¼ cup) rolled oats
• 100 ml (scant ½ cup) low-fat (1%) milk

1. Blend everything for about 1 minute until smooth.
2. Add a splash of water if it is too thick and drink it straight away.

Per portion: about 290 kcal · 15 g protein · 6 g fibre

87. Green smoothie with kiwi and kefir: lots of greens for 210 kcal

Spinach and kiwi add fibre and vitamins for very few calories; kefir adds protein.

• 40 g (1⅓ cups) baby spinach
• 100 g (1 small) banana, peeled
• 75 g (1 kiwi) kiwi, peeled
• 150 ml (⅔ cup) plain low-fat kefir or milk
• A few ice cubes

1. Blend the spinach with the kefir first so no leafy bits remain.
2. Add the banana, kiwi and ice and blend again.

Per portion: about 210 kcal · 9 g protein · 6 g fibre

88. Chocolate peanut smoothie: tastes like a treat, still has protein

Tastes like a treat, but the milk and peanut butter give protein and the banana gives fibre.

• 100 g (1 small) banana, ideally frozen in slices
• 250 ml (1 cup) low-fat (1%) milk
• 1 tbsp peanut butter
• 1 tsp unsweetened cocoa powder

1. Blend everything for about 1 minute.
2. Pour into a glass and drink it as your breakfast.

Per portion: about 300 kcal · 14 g protein · 5 g fibre

Snacks and sides for weight loss: 12 light extras

These small dishes add volume to a meal or bridge a long afternoon for about 50 to 170 kcal. Most are mainly vegetables, fruit or yogurt. For ready-to-eat ideas that need no cooking at all, see our list of healthy snacks.

89. Beetroot and yogurt dip: crunchy vegetables instead of crisps

A bright dip with protein from the yogurt, eaten with crunchy vegetables instead of crisps.

• 75 g cooked beetroot
• 75 g (⅓ cup) plain fat-free Greek yogurt
• 75 g carrot, in sticks
• 75 g cucumber, in sticks
• Garlic, lemon juice and cumin

1. Blend or finely grate the beetroot and mix with the yogurt, garlic, lemon and cumin.
2. Serve with the vegetable sticks.

Per portion: about 120 kcal · 10 g protein · 4 g fibre

90. Baba ganoush with peppers: a creamy dip with very little fat

Roasted aubergine makes a creamy dip with very little fat; pepper strips replace bread.

• 200 g (1 small) aubergine (eggplant)
• 1 tbsp tahini
• 1 tbsp lemon juice
• ½ garlic clove (1½ g)
• 100 g red pepper, in strips
• Smoked paprika and parsley

1. Prick the aubergine and roast at 220 °C (425 °F) for 40 minutes, or char it over a gas flame, until very soft.
2. Scoop out the flesh and mash with the tahini, lemon and garlic.
3. Sprinkle with paprika and parsley and eat with the pepper strips.

Per portion: about 170 kcal · 6 g protein · 10 g fibre

91. Cucumber raita: a cool side that adds protein for 90 kcal

A cooling Indian side that adds protein to any curry or rice dish.

• 125 g (½ cup) plain low-fat yogurt
• 80 g cucumber, grated and squeezed
• Mint, roasted cumin and a pinch of salt

1. Mix the yogurt with the cucumber, mint and cumin.
2. Chill until you eat it.

Per portion: about 90 kcal · 7 g protein · 0 g fibre

92. Kachumber: a crunchy salad that bulks up a meal for 50 kcal

A fresh, crunchy salad that adds volume to any meal for very few calories.

• 100 g tomato, diced
• 100 g cucumber, diced
• 30 g red onion, finely chopped
• 5 g green chilli, chopped
• 1 tbsp lemon juice
• Fresh coriander and a pinch of cumin

1. Mix everything and season with lemon and cumin.
2. Eat straight away so it stays crunchy.

Per portion: about 50 kcal · 2 g protein · 2 g fibre

93. Roasted broccoli with garlic and lemon: a big portion for 130 kcal

Roasting makes broccoli sweet and crisp, so a big portion is easy to enjoy.

• 200 g broccoli, in florets
• 1 tsp olive oil
• 1 garlic clove (3 g), crushed
• 5 g (1 tsp) parmesan, grated
• Lemon zest and chilli flakes

1. Toss the broccoli with the oil and garlic and roast at 220 °C (425 °F) for 15 to 18 minutes.
2. Finish with lemon zest, chilli and parmesan.

Per portion: about 130 kcal · 7 g protein · 5 g fibre

94. Dutch carrot and apple salad: a crunchy side for weight loss

Grated raw carrot and apple give crunch and fibre; a little yogurt makes it a creamy side.

• 100 g carrot, grated
• 100 g apple, grated
• 10 g (1 tbsp) raisins
• 50 g (3 tbsp) plain low-fat yogurt
• 1 tbsp lemon juice

1. Mix the carrot and apple with the lemon juice so the apple stays fresh.
2. Stir in the raisins and yogurt.

Per portion: about 160 kcal · 4 g protein · 6 g fibre

95. Pico de gallo with baked chips: a lighter swap for crisps and dip

A fresh Mexican salsa with home-baked chips instead of a bag of fried ones.

• 120 g tomatoes, diced
• 20 g onion, finely chopped
• 5 g green chilli, chopped
• 1 tbsp lime juice
• 25 g (1 tortilla) small corn tortilla
• Fresh coriander

1. Mix the tomato, onion, chilli, lime and coriander.
2. Cut the tortilla into 8 wedges and bake at 200 °C (400 °F) for 6 to 8 minutes until crisp.

Per portion: about 90 kcal · 3 g protein · 3 g fibre

96. Baked apple with cinnamon and yogurt: a warm dessert for weight loss

A warm dessert with fibre from the whole apple and protein from the yogurt.

• 180 g (1 large) apple, cored
• 10 g (1 tbsp) raisins
• 75 g (⅓ cup) plain fat-free Greek yogurt
• Ground cinnamon

1. Fill the apple with the raisins and cinnamon.
2. Bake at 180 °C (350 °F) for 25 to 30 minutes, or microwave covered for 3 to 4 minutes, until soft.
3. Serve with the yogurt.

Per portion: about 170 kcal · 8 g protein · 5 g fibre

97. Oven carrot and parsnip fries: crisp without a fryer

A crisp side with fibre and natural sweetness, using one teaspoon of oil instead of a fryer.

• 100 g carrot, in sticks
• 100 g parsnip, in sticks
• 1 tsp oil
• Paprika and dried thyme

1. Toss the vegetables with the oil and spices.
2. Spread on a lined tray and roast at 220 °C (425 °F) for 25 to 30 minutes, turning once.

Per portion: about 160 kcal · 2 g protein · 8 g fibre

98. Our homemade protein biscuits: a high-protein snack to lose weight

Geert Jan bakes protein biscuits at home as his go-to snack; this is our version. Quark, egg and oats give the protein, without any protein powder. Makes 12 biscuits.

• 150 g (1⅔ cups) rolled oats
• 150 g (⅔ cup) low-fat quark (or plain fat-free Greek yogurt)
• 1 egg (50 g)
• 100 g (1 small) very ripe banana, mashed
• 20 g (about 8 halves) walnuts, chopped
• 1 tsp ground cinnamon and 1 tsp baking powder

1. Heat the oven to 180 °C (350 °F) and line a baking tray with baking paper.
2. Mash the banana in a bowl, then stir in the quark, egg, cinnamon and baking powder.
3. Stir in the oats and walnuts and leave the dough for 10 minutes so the oats soften.
4. Spoon 12 heaps onto the tray and press them flat to about 1 cm.
5. Bake for 18 to 20 minutes until golden at the edges. Cool on a rack and keep in a closed box in the fridge for up to 4 days, or freeze.

Per portion (2 biscuits): about 160 kcal · 9 g protein · 3 g fibre. Per biscuit: about 80 kcal · 4 g protein · 2 g fibre.

99. Cauliflower rice: a big plate for few calories

Swapping part of your rice for cauliflower rice cuts calories and adds volume.

• 200 g cauliflower, grated or blitzed
• 1 tsp oil
• 10 g spring onion, sliced
• Black pepper

1. Fry the cauliflower in the oil for 5 to 6 minutes, stirring, until just tender.
2. Stir in the spring onion. Mix half and half with ordinary rice if you prefer.

Per portion: about 90 kcal · 4 g protein · 4 g fibre

100. Watermelon, feta and mint salad: a big, refreshing bowl for 150 kcal

Juicy watermelon is mostly water, so you get a big, refreshing bowl for few calories.

• 200 g watermelon, cubed
• 30 g feta, crumbled
• 50 g cucumber, diced
• ½ tbsp lime juice
• 3 g fresh mint

1. Mix the watermelon and cucumber.
2. Top with the feta, mint and lime juice.

Per portion: about 150 kcal · 6 g protein · 1 g fibre

Make the recipes your own: budget, taste and energy

These recipes are a starting point, not a rulebook. Swap ingredients for what is cheap, in season or familiar from your own food culture; the basic balance of vegetables, protein and fibre-rich starch is what matters.

• Keep costs down with dried or tinned pulses, frozen vegetables and fish, oats bought in large bags and supermarket own brands. Lentils and beans can replace half or all of the meat in most dishes.
• Build flavour without much salt: garlic, onion, ginger, lemon or lime juice, vinegar, black pepper, chilli, paprika, cumin and dried herbs all add taste for almost no calories.
• Save energy on hard days. Use a ready-washed salad bag, pre-chopped frozen onion or a microwave pouch of brown rice. A tin of beans on wholemeal toast with a tomato is still a good dinner.
• Cook for the whole household. Everyone can eat the same meal; people simply take the portion that suits them.
• Swap the starch. Rice, potatoes, sweet potato, bread and pasta all fit; our page on carbs and weight loss compares them.
• Fit them into a week. If you would like a ready-made structure for breakfast, lunch, dinner and snacks, our free eating plan lays out a full week.

Salt, diabetes and allergies: when to adapt a recipe

The recipes are suitable for most adults, but some health conditions call for small changes. If any of the points below apply to you, check the recipes with your doctor, diabetes team or a registered dietitian first.

High blood pressure, heart or kidney disease: watch the salt

Most of the salt in these recipes hides in stock, tins, cheese, ham, sausage, soy sauce, salsa and tortillas. A bowl of soup made with an ordinary stock cube can hold a surprising amount; half stock and half water, or a low-salt stock, brings it down a lot.

• Choose tins of beans and vegetables with no added salt, and rinse beans in a sieve.
• Use low-salt stock cubes, or half a cube in the full amount of water.
• Taste before you add salt at the table; lemon, herbs and pepper often do the job.

People with kidney disease may also need to limit potassium, phosphorus or protein. Beans, lentils, dairy foods, spinach, potatoes and bananas appear in many recipes, so ask your kidney team how they fit your plan.

Diabetes: keep an eye on carbohydrate

Carbohydrate has the biggest effect on blood sugar. The dishes with rice, potatoes, pasta, couscous, bread or a lot of fruit contain the most; the egg, fish, chicken and salad dishes contain the least.

The American Diabetes Association’s plate method is a simple guide: fill half the plate with non-starchy vegetables, a quarter with lean protein and a quarter with good-quality carbohydrate foods, and drink water or another drink with few or no calories.

For the higher-carbohydrate recipes, you can take less rice or potato and more vegetables. If you use insulin or tablets that can cause low blood sugar, talk to your diabetes team before you change your meals, as your medicine may need adjusting.

Food allergies and intolerances

Many recipes contain common allergens: milk, eggs, fish, peanuts, sesame, soy (tofu and soy sauce), mustard, celery and wheat (gluten) in bread, pasta, couscous, bulgur, semolina, noodles and tortillas. Always read labels, because stock cubes and sauces can contain hidden allergens.

Ordinary oats can pick up traces of wheat, barley or rye during growing and milling; if you have coeliac disease, ask your dietitian and choose oats labelled gluten-free.

Easy swaps include unsweetened fortified soy drinks for milk, chickpeas or tofu for fish or eggs, sunflower seed butter for peanut butter, and rice, potatoes or corn tortillas for wheat.

Other situations

• Pregnancy: ask your midwife or doctor about food choices, including how much tuna is right for you. Pregnancy is not a time to aim for weight loss on your own.
• After weight-loss surgery: follow the texture and portion advice from your surgical team.
• A current or past eating disorder: calorie figures may not help you. Your care team can advise, and psychological support can make a real difference.

Our doctor visit checklist helps you prepare questions for that appointment.

How Obesity Foundation helps you lose weight with good food

We help people lose weight and get healthier with good food, suitable exercise and walking. Everything we offer is free.

• A free personal eating plan built around meals you like, your budget and your daily rhythm: request your free eating plan.
• 150 free workout videos in three levels, from gentle seated sessions to real fitness: sign up for the free videos or read about our workouts.
• A free video meeting (in English) to talk about cooking, hunger and what gets in your way, with someone who listens without judgement: book a free video meeting.
• The free Obesity Foundation Club, your own account to save progress and ask for help: join the Club.

Good food works best together with movement. A short daily walk, for example 10 minutes after dinner, is an easy place to start, and you can build up step by step.