Try these recipes for some healthy eating options
1. Lemon herb chicken with roasted vegetables — approximately 380 calories
This balanced, low-fat meal brings together lean protein and fibre-rich vegetables. Marinate two chicken breasts in lemon juice (for two servings), mixed herbs with a teaspoon of olive oil. While this rests, prepare the vegetables that you like, such as courgettes, peppers, onions and carrots. Toss them with a small amount of olive oil and roast at 200°C for around 25 minutes. Air fry or oven-bake the chicken until fully cooked. A single serving—one chicken breast with a generous portion of roasted vegetables—comes in at roughly 380 calories, depending on the vegetables you use and amount of oil you include.
2. Air-fried salmon with green beans — approximately 420 calories
Salmon is rich in omega-3 fats and highly satisfying, making it an excellent option for you when you’re hungry. Season the salmon fillets with paprika, pepper and/or lemon - then air fry for 10–12 minutes. Lightly spray the fresh, green beans with oil, and air fry for 5–7 minutes. One salmon fillet with a cup of green beans typically adds up to around 420 calories.
3. Turkey and vegetable stir-fry — approximately 350 calories
This light but filling stir-fry makes a great meal. Add mushrooms, peppers, broccoli, and spring onions to 300g lean turkey mince. Mix reduced-salt soy sauce with ginger and a teaspoon of honey, or a sweetener. Cook until the vegetables are tender. Serve with a small portion of cooked brown rice (½ cup say). A serving comes to roughly 350 calories..
4. Spicy chickpea and spinach stew — approximately 330 calories
This stew is high in fibre and plant protein, and nutritious. Sauté an onion in a teaspoon of oil, add cumin, paprika, and/or chilli powder; then stir in chickpeas and chopped tomatoes. Simmer for 15 minutes, then add spinach until it has wilted. A bowl of this stew, served alone averages about 330 calories.
5. Greek yoghurt breakfast bowl — approximately 250 caloriesThis will provide you with quick breakfast that will keep you full for hours. Combine 150g low-fat Greek yoghurt with some fresh fruit berries, a teaspoon of chia seeds, and a small drizzle of honey, or a sweetener. This high-protein bowl comes to approximately 250 calories.
6. Air-fried sweet potato wedges — approximately 180 calories
These potato wedges are a healthier alternative to traditional chips. Slice up one medium sweet potato, spray it with a little oil, season it with paprika and/or pepper, and air fry for 12–15 minutes. One portion of wedges provides around 180 calories.