300 calorie lunches

Sweet potato soup is a big bowl of comfort. It's vegan, has cheap ingredients, is quick and easy to make. It can also be frozen for future lunches and dinners. Perfection!

Each serving provides 234 kcal, 3g protein, 43g carbohydrates (of which 16g sugars), 4g fat (of which 0.5g saturates), 9g fibre and 0.5g salt.

Sweet potato soup

olive oil

onion, roughly chopped

carrots,

4cm/1½ inches fresh root ginger, finely chopped

garlic clove, crushed

½ tsp dried red chilli flakes

700 grams/1lb 10 ounces sweet potatoes,

vegetable stock

salt and black pepper

Each serving provides 224 kcal, 18g protein, 18g carbohydrate (of which 7g sugars), 7g fat (of which 3g saturates), 4g fibre and 1.2g salt.


This is a great way of making crêpes without having to weigh everything out each time. 

Using a permanent marker, simply mark up the outside of a large, clean jam jar with the levels first time round, then next time, fill, shake and go! These are equally good topped with fruit and a little grated dark chocolate for breakfast or dessert. 

Wholemeal savoury pancakes

150 grams/5½oz wholemeal plain flour

375 milliliters/13fl oz semi-skimmed milk

tbsp rapeseed oil

salt

150 grams/5½oz light mature Cheddar, grated

400 grams/14 ounces courgette, finely grated

400 grams/14 ounces15 grams/½oz lean wafer thin ham, shredded

This combination of earthy lentils, tangy goats' cheese and fragrant basil is really satisfying. Serve it with salad leaves and crusty bread.

Each serving provides 288 kcal, 20.5g protein, 24.5g carbohydrates (of which 1g sugars), 11g fat (of which 7g saturates), 6g fibre and 0.6g salt. 

Lentil and goats' cheese salad

100 grams/3½oz small green lentils,

½ lemon, juice only

tbsp extra virgin olive oil

basil,

75 grams/3 ounces goats' cheese

Guess what? You don’t have to give up your bacon and eggs when you’re dieting – just slightly change the way you cook it. Choose good lean back bacon and partner it with poached eggs for protein and fresh nutritious veg. 
With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/collections/high-protein_low-gi_recipes">high protein, low GI</a> and provides 264 kcal per portion.

Fried bacon with poached egg and tomatoes

sunflower oil

rashers of rindless smoked back bacon

tsp white wine vinegar

eggs (fridge cold)

cherry tomatoes, halved

watercress

balsamic vinegar

black pepper

The boys return from a meeting with the dietitian, Professor Ashley Adamson, to Dave's home to cook a slim line cooked breakfast of bacon and eggs. Dave is feeling positive about the side effects of weight loss.

The Hairy Dieters make a slimline cooked breakfast

These quick and simple wraps do not require any cooking so are great for an easy lunch with family or friends. They are suitable as a low-calorie meal option for anyone eating 1200–1500 calories a day. 

Each serving provides 271 kcal, 21g protein, 14g carbohydrates (of which 13g sugars), 13.5 fat (of which 2.5g saturates), 6g fibre and 1.2g salt. 


Chicken satay wraps

iceberg lettuce

chicken breast (about 100 grams/3½oz)

cucumber

carrot,

½ red pepper, deseeded and

radishes,

grams/½oz coriander leaves

red chilli, finely chopped

spring onions, trimmed and finely sliced

lime wedges,

peanut butter

tbsp sweet chilli sauce

tsp dark soy sauce

lime juice

Courgette fritters are an easy, cheap and quick vegetarian lunch or dinner. This recipe uses peas and cumin, but you can use whatever vegetables and spices you have.

Each serving provides 283 kcal, 15.5g protein, 24g carbohydrates (of which 4g sugars), 15.5g fat (of which 2.3g saturates), 3g fibre and 1.8g salt.

Courgette fritters

120 grams/4½oz courgette, coarsely grated

sea salt

½ tsp baking powder

tbsp plain flour

1½ tsp ground cumin

grams/2 oz frozen peas, thawed

vegetable oil,

tbsp plain yoghurt

mango chutney

Red lentils are an excellent source of protein. Make them one of your kitchen staples and use in this nourishing, low-calorie 'hummus' which is terrific as a snack, with vegetable crudités, or lunchbox filler.

Each serving provides 218 kcal, 12g protein, 28g carbohydrates (of which 7g sugars), 5g fat (of which 1g saturates), 6g fibre and 1g salt. 

With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Top 7 300 calorie lunches recipes from across the web

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

Top Tags

Sweet potato soup

Wholemeal savoury pancakes

Lentil and goats' cheese salad

Fried bacon with poached egg and to...

Chicken satay wraps

Courgette fritters

Red lentil hummus with vegetable cr...

Top 7 300 calorie lunches recipes from across the web

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

Top Tags

Sweet potato soup

Wholemeal savoury pancakes

Lentil and goats' cheese salad

Fried bacon with poached egg and to...

Chicken satay wraps

Courgette fritters

Red lentil hummus with vegetable cr...

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