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  • Writer's picturelemonfrogfitness

3 Easy Mouthwatering Recipes Under 500 Calories

Whoever said eating healthy had to be boring and tasteless, you can still enjoy the foods you love whilst sticking to your health and fitness goals and it really isn’t that hard. All you need to do is cook things yourself nothing but natural ingredients and monitor what’s going into your meals and not buying things for convenience. You don’t need to be a chef to cook these meals either, heck if I can do it just about anyone can, FACT!

Here are 3 simple recipes you can get started with, all ingredients add up to 1 serving, if you wish to make more than 1 serving simply double up the ingredients. All meals are below 500 calories.

Chicken Stew

Nutritional Value:

371 Calories, 41g of Protein, 34g of Carbohydrates, 2g of Fat (without sweet potato)

469 Calories, 42g of Protein, 55g of Carbohydrates, 2g of Fat (with sweet potato)


100g Diced sweet potato

100g Diced chicken

100g Diced turnip

100g Diced carrot

1 Chicken Stock

½ Cup of lentils

4 Tbsp Chicken gravy granules

Cooking Instructions: 10 minutes prep time to chop

Bring lentils to boil for 10 minutes and simmer for a further 10 minutes, drain and rinse off with boiled water before adding with the rest of the ingredients. Add chicken stock to boiling water until fully dissolved then add lentils and chopped ingredients, cook on medium heat for 45-60 minutes before serving. Alternatively cook in slow cooker.

Spaghetti Bolognese

Nutritional Value:

458 Calories, 40g of Protein, 38g of Carbohydrates, 10g of Fat


1 Cal spray (5 sprays)

50g Wholemeal spaghetti

125g Extra lean beef mince

1/2 Tin of chopped tomatoes

125g Chopped mushrooms

3 Tbsp tomato puree

Basil herbs

10g Grated cheese

Cooking Instructions: 5 minutes prep time to chop

Add spaghetti to boiling water for 15-20 minutes whilst adding 5 sprays of 1 Cal Spray to hot pan, followed by extra lean beef mince cook until almost browned then add mushrooms to pan cook for a further few minutes until mushrooms start to brown. Drain any excess liquid then add tinned tomatoes, puree and sprinkle basil herbs to the pan. Cook for further 10 minutes before serving, sprinkle 10g of grated cheese on top and enjoy.

Prawn Stir Fry

Nutritional Value:

376 Calories, 45g of Protein, 48g of Carbs, 3g of Fat


1 Cal spray (5 sprays)

150g Prawns

50g Wholemeal noodles

150g Stir fry vegetables

3 Tbsp soy sauce

Cooking Instructions: 2 minutes easy prep

Add noodles to boiling water and cook for 10-15 minutes, whilst adding 1 Cal spray to hot pan, add prawns and cook for 5 minutes. Add stir fry vegetables and cook for a further 5 minutes, then drain noodles before adding to the pan along with 3 tbsp of soy sauce. Cook for a further 5-10 minutes on a low heat before serving.

So there you have it 3 easy to cook healthy meals to get you started, I hope these meals inspire you to and help you make some great healthy choices for the new week ahead. Give them a go and see how healthy eating can massively compliment your training efforts to help you get better results than you can see and feel.

Thanks for reading and eat smart 😊


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