300 calorie dinners

Vegetable curry is a good choice when you’re on a diet because vegetables are so low in calories, which means you can have a generous portion. This very low-calorie dish provides three of your five-a-day. It's also vegan.

Each serving provides 300 kcal,11g protein, 40g carbohydrate (of which 27g sugars), 8g fat (of which 0.5g saturates), 12.5g fibre and 1.3g salt.


Butternut squash curry with cauliflower 'rice'

cauliflower florets

olive oil

salt and black pepper

tsp rapeseed oil

onion (75 grams/2½oz peeled weight), chopped

250 grams/9 ounces butternut squash,

garlic clove, finely chopped

tbsp curry paste (see tip)

tomatoes

150 milliliters/5fl oz vegetable stock

grams/1½oz baby spinach, washed (frozen is also fine)

Balance healthy ingredients beautifully with this vegan casserole recipe.

This meal served as six portions provides 217 kcal, 8g protein, 40g carbohydrate (of which 28g sugars), 3g fat (of which 0.5g saturates), 9g fibre and 1.9g salt per portion. 

Aubergine and bean casserole

vegetable oil

onions, quartered

garlic clove, crushed

250 grams/9 ounces chestnut mushrooms, halved

aubergines,

x 400 grams/14 ounces can borlotti or butter beans

brown sugar

tsp smoked paprika

100 milliliters/3½fl oz vegetable stock

molasses

tbsp tomato ketchup

Dijon mustard

milliliters/1¼fl oz sherry vinegar

parsley

This delicious vegan curry with chickpeas and aubergine is packed full of flavour and ready in less than 30 minutes.

This meal provides 251 kcal, 13g protein, 8.3g carbohydrate (of which 11.6g sugars), 15.9g fat (of which 2.1g saturates), 13.5g fibre and 1.2g salt per portion.

Spinach, aubergine and chickpea curry

spinach

red onions, chopped

tinned chickpeas, drained and rinsed

garlic cloves, finely chopped

hot green chillies,

coriander

cumin seeds

aubergine, approx. 400 grams/14 ounces,cut into 2cm (3/4in) dice

salt

Marinating the meat helps your get ahead with this jalfrezi-style healthy chicken curry. It's packed with veggies and served with a fresh salad. Serve with brown basmati rice.

This meal provides 164 kcal, 21g protein, 13.7g carbohydrate (of which 11g sugars), 2.9g fat (of which 0.5g saturates), 4.1g fibre and 1.4g salt per portion.

Healthy chicken curry

chicken breasts,

heaped tsp garam masala powder

garlic cloves, grated

fresh root ginger,

lemon, juice only

onions, thinly sliced

green chillies, to taste, finely chopped

green peppers, seeds removed and cut into chunks

tomato purée

200 milliliters/7fl oz chicken or vegetable stock

tomatoes, seeds removed, quartered,

½ small bunch coriander, roughly chopped

tomatoes, seeds removed,

cucumber,

red onion, finely chopped

½-1 green chilli, finely chopped

limes, juice and zest

½ small bunch coriander, leaves

rice

Low-fat chicken curry

This is exactly like your favourite sweet and sour from the local down the road, but with fewer calories. Proves that a diet doesn’t have to be all about denial.

This meal without rice provides 288 kcal, 20g protein, 38g carbohydrate (of which 29g sugars), 7g fat (of which 1g saturates), 3g fibre and 0.1g salt per portion.

Healthy sweet and sour chicken

tbsp cornflour

tbsp dark soy sauce

tbsp white wine vinegar

tbsp soft light brown sugar

½ tsp dried chilli flakes

boneless, skinless chicken breasts

sunflower oil

onion,

peppers, red, green, orange

x 225 grams/8 ounces can water chestnuts

garlic cloves,

grams/1 ounces piece fresh root

black pepper

Add a little luxury to spring greens by stir frying them with nuts and bacon. It also works well with savoy cabbage in winter months.

This dish provides 233 kcal, 9g protein, 4g carbohydrate (of which 3g sugars), 20g fat (of which 3.5g saturates), 5.5g fibre and 0.9g salt per portion.

Greens with bacon and hazelnuts

spring greens, leaves separated, tough stalks removed, roughly chopped

tbsp rapeseed oil

rashers smoked streaky bacon, chopped into 1cm/½in pieces

Have a delicious, healthy fish supper on the table in half an hour.

Each serving provides 300 kcal, 38g protein, 22g carbohydrate (of which 21g sugars), 5g fat (of which 1g saturates), 8g fibre and 0.5g salt.

Cod in a rich tomato sauce with courgetti

very small onion (50 grams/1¾oz), thinly sliced

red pepper (75 grams/2½oz), roughly chopped

paprika

300 grams/10½oz tinned chopped tomatoes

level tbsp tomato purée

150 grams/5½oz courgetti

This healthy egg breakfast will really set you up for the day: it provides three servings of vegetables per person, with the beans adding extra fibre and protein.

Each serving provides 339 kcal, 20g protein, 41g carbohydrates (of which 14g sugars), 2g fat (of which 2g saturates), 12g fibre and 0.8g salt.

Healthy egg breakfast

¼ onion, finely chopped

red pepper, chopped

chilli flakes (optional)

tin chopped tomatoes

160 grams/5¾oz broad beans (fresh

free-range eggs

sourdough

This vegetarian paella uses mainly store cupboard ingredients, including roasted red peppers, chargrilled artichokes and black olives, all from a jar.

Each serving provides 293 kcal, 6g protein, 38g carbohydrates (of which 6g sugars), 9.5g fat (of which 1.5g saturates), 6g fibre and 1.5g salt.


Vegetable paella 

tbsp virgin olive oil

onion, finely chopped

leeks,

garlic cloves, thinly sliced

150 grams/5½oz paella rice

tsp hot smoked paprika

bay leaves

milliliters/2½oz sherry or white wine

600 milliliters/20fl oz hot vegetable stock (made with 1 stock cube)

160 grams/5¾oz chargrilled artichoke antipasti, drained

grams/1¾oz black olives,

lemon wedges

This budget minestrone is the classic Italian soup made with cannellini beans and broken up spaghetti. Feel free to stir in extra vegetables, depending on what you have in the fridge. This is designed to be a low cost recipe.

Each serving provides 300 kcal, 18.3g protein, 37.1g carbohydrate (of which 14g sugars), 5.2g fat (of which 1g saturates), 16.5g fibre and 1.85g salt.

Minestrone soup

onion, chopped

carrots,

celery sticks, chopped

1.2 litres/2 pints vegetable or chicken stock,

tin cannellini beans, drained and rinsed

100 grams/3½ dried spaghetti, broken into short lengths

cabbage,

The Hairy Bikers share their simple homemade fish finger sandwich. Freeze the fish fingers so you can have this tea time family favourite as quick as a flash. Serve with frozen peas. 

A portion of the fish fingers provides 282 kcal, 28g protein, 18g carbohydrate (of which 0.5g sugars), 11g fat (of which 1.5g saturates), 0.8g fibre and 0.5g salt.

Homemade fish finger sandwich

tbsp plain flour

free-range egg, beaten

grams/1¾oz

500 grams/1lb2 ounces thick skinless white fish fillets

white bread,

peas,

Red lentils are a good storecupboard ingredient because unlike other beans and pulses they don’t need to be soaked before cooking. They are also a healthy source of fibre, which will help you feel fuller for longer.

Each serving provides 251 kcal, 14g protein, 35g carbohydrate (of which 7g sugars), 4.5g fat (of which 0.8g saturates), 6g fibre and 0.6g salt.




Lighter spinach and cherry tomato dal

very small red onion (50 grams/1¾oz peeled weight), finely chopped

ginger,

red chilli, seeds removed, finely chopped (or pinch chilli powder)

grams/1¾oz red lentils

curry powder

cherry tomatoes, halved

200 milliliters/7fl oz vegetable stock

grams/1½oz baby spinach

tbsp chopped fresh coriander, to garnish

This low-calorie, pork stir fry is quick and easy while still delivering on flavour, and helping you on your way to getting five a day. 

Each serving provides 359 kcal, 40.3g protein, 12.4g carbohydrate (of which 10.1g sugars), 15.4g fat (of which 4.8g saturates), 4.7g fibre and 2.41g salt.

Top 13 300 calorie dinners recipes from across the web

The most viewed 300 calorie dinners recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

Butternut squash curry with caulifl...

Aubergine and bean casserole

Spinach, aubergine and chickpea cur...

Healthy chicken curry

Healthy sweet and sour chicken

Greens with bacon and hazelnuts

Cod in a rich tomato sauce with cou...

Healthy egg breakfast

Vegetable paella

Minestrone soup

Homemade fish finger sandwich

Lighter spinach and cherry tomato d...

Stir-fried pork with ginger and soy

Top 13 300 calorie dinners recipes from across the web

The most viewed 300 calorie dinners recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Butternut squash curry with caulifl...

Aubergine and bean casserole

Spinach, aubergine and chickpea cur...

Healthy chicken curry

Healthy sweet and sour chicken

Greens with bacon and hazelnuts

Cod in a rich tomato sauce with cou...

Healthy egg breakfast

Vegetable paella

Minestrone soup

Homemade fish finger sandwich

Lighter spinach and cherry tomato d...

Stir-fried pork with ginger and soy

The most viewed 300 calorie dinners recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine