Satay Chicken Noodle Salad Recipe

Easy low-calorie meals

  • Easy

Our easy recipes all have under 500 calories, perfect if you're on the 5:2 diet. In fact, most are under 300 calories, so you have an extra 200 calories to play with! Lighter versions of classics, healthy soups and low-cal Asian dishes, there's plenty to choose from

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Looking for low calorie meals? Try our low calorie recipes for healthier pasta, curries and stews as well as low calorie dinner classics such as colourful soups and vibrant salads.

Also known as the Fast Diet, the 5:2 diet is a popular weight loss plan that involves eating normally for five days each week, and reducing your calorie intake to 500 calories on the other two. Not sure if you could manage on such a restricted plan? Read on to discover our tastiest and most filling low calorie recipes that are full of flavour, quick and easy to whip up, and high in protein to keep you satisfied on fasting days. 

Check out our easy 5:2 diet recipes, all with under 500 calories (most come in at under 300 calories so you have 200 calories left to play with). Thai chicken noodle salad for an easy packed lunch, our Asian lettuce wraps that swap the floury wrap for crunchy, low carb lettuce, and our Paleo diet-friendly chicken piccata. Looking for a low calorie veggie option? Our vegan fajita bowl with cauli rice ticks all the boxes, switching carb-rich rice for blitzed cauliflower. 

Here are three easy ways to cut down on calories…

Reduce your oil usage

1 tbsp of oil is 110 calories! So reducing this to 1 tsp reduces this by 1/3, saving you calories from something that has little nutritional benefit. A good tip for greatly reducing your oil intake is to use water instead of oil when roasting or frying. Often when frying you are looking to soften the ingredients, which can be done just as well with water. One of the benefits of roasting with water, is that as this evaporates at the start of cooking, it softens the ingredient, and once fully evaporated can then get nice and crisp.

If you are going to use oil when roasting, try adding the ingredient to a bowl first, before pouring in a little oil and tossing well. You’ll find that a little oil goes a long way when done like this. Putting the ingredient into the tray first, then drizzling with oil often leads to an excess of oil being used. 

Cut down on carbs

Keeping your carbohydrate intake down also helps as these are calorie-rich foods. Try swapping carbohydrates for something a little healthier. Most supermarkets now stock butternut squash sheets, which are great in lasagnes. Try swapping pasta and spaghetti for courgetti as it’s lower in calories, or white rice for cauliflower rice. Use more wholewheat pastas and brown rice, these have a much higher nutritional benefit, and are much better for you.

Watch your portion size

Portion sizes are also key when eating healthy. The recommended servings are much smaller than most people think, meaning that your healthy meal soon becomes less so, due to the amount you’re eating. Just 80g of cooked rice is a portion and 70g for lean meat – the size of a deck of cards. Learning these and then bulking a meal out with salad or veg can keep a meal healthy.

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Ingredients

  • Our low calorie recipes use ingredients such as chicken breast, salmon fillet and greens

Here are our low calorie dinner ideas and more for the 5:2 diet...

Gochujang roast sweet potato with mixed grain salad

Pack plenty of texture into this low-calorie vegetarian salad with roast sweet potatoes, mixed grains, radishes and cucumber, and lift with a punchy Korean dressing.

Sweet Potato Salad Recipe With Mixed Grains and Gochujang


Green frittata

Add vibrant peas, salty bacon and sweet red peppers to your frittata for an easy, low-calorie midweek meal.

A frying pan filled with a yellow frittata with red peppers and green peas


Cabbage parcels baked in tomato sauce

Fill cabbage leaves with nutmeg-spiced pork mince then bake in tomato sauce for a healthy, high-protein midweek meal under 500 calories.

Pork Stuffed Cabbage Recipe


Balsamic lentils with pork fillet

Balsamic offers a tartness to our vibrant pork dish. This well-balanced meal with yummy lentils is high in protein but low in calories and salt - perfect for a midweek meal for four.

Pork Fillet Recipe with Lentils

Turkey kheema matar (mince and peas curry) with tomato salad

Packed with fresh and zingy flavours and plenty of punchy spices, this low calorie Indian curry makes an easy midweek meal.

Turkey Kheema Matar Recipe with Turkey


Spelt and mushroom risotto

This creamy risotto uses pearled spelt as a healthier alternative to rice and dried porcini mushrooms for a more intense flavour. Discover more of our best risotto recipes here.

Spelt Risotto Recipe with Mushrooms


Chorizo, roasted red pepper and pea frittata

Liven up your frittata with chorizo and a kick of chilli, then pop under the grill until puffed and golden - ready in just 15 minutes and low in calories. Plenty more frittata recipes here.

Chorizo Frittata Recipe with Red Pepper and Peas


Bun cha with sizzling meatballs

Check out our easy Vietnamese-inspired dish with fiery pork meatballs. This low calorie recipe is quick to make and packed with plenty of fresh flavour.

Vietnamese Bun Cha Recipe with Meatballs


Mexican prawn soup

Check out our hearty Mexican soup recipe with king prawns. This easy one-pot dish is packed with flavour and has under 300 calories for an easy midweek meal.

Mexican Soup Recipe with Prawns


Gigantes plaki (Greek baked beans)

Ready in under an hour, this Greek one-pot is packed with plenty of fresh flavours as well as protein and fibre, making it a healthy vegetarian meal idea with less than 300 calories. Check out our best Greek recipes here.

Gigantes Plaki Recipe


Fish pie jackets

Make this comfort food mash up for an easy family meal. We've combined the crispy shell of a baked spud with an easy fish pie filling and buttery mash on top for a low-calorie meal.

Fish Pie Recipe In Jacket Potatoes


Moroccan veggie soup

Check out our easy Moroccan vegan soup recipe with lemons, chickpeas and plenty of spice. This low calorie soup serves four and ready in under an hour. More low calorie soup ideas here...

Moroccan Vegetable Soup Recipe


Low calorie pad Thai

This recipe for pad Thai is packed full of authentic Thai flavours but without the high calorie count as we've used courgette instead of normal noodles. It's really easy to make, ready in under 30 minutes and well under 300 calories, perfect for midweek.

Frying pan full of healthy Pad Thai with prawns


Chicken saag

One of your favourite recipes, our chicken saag recipe proves that you can eat healthily without having to miss out on your favourite foods. This comes in at under 500 calories and is ready in under an hour. Try our low calorie curry ideas here...

Chicken Saag Recipe


Low calorie beef bourguignon

Eating healthily doesn't mean you have to deny yourself delicious food. This beef bourguignon is packed full of classic flavours and is low-calorie. You'll forget you're being virtuous.

Low Calorie Beef Bourguignon Recipe


Prawn aguachile salad

Check out our quick and easy prawn aguachile salad recipe. Aguachile’ means ‘chilli water’ in Spanish, referring to the fiery dressing. Traditionally, raw prawns would be used but we’ve used cooked here to cut down on time.

Aguachile Recipe with Prawns


Miso shiitake ramen

In need of a healthy yet warming midweek meal? Try our low calorie, vegan miso shiitake mushroom ramen for an easy dinner for two. Check out our noodle soup recipes here for warming low calorie meals...

Vegan ramen recipe with shiitake mushrooms


Kofta curry

Spice up your midweek meal with our homemade lamb koftas nestled in a fragrant curry. Served with rice for a hearty meal for four. Plus, it's under 500 calories too.

Kofta Curry Recipe


Low calorie chicken and leek pie

A perfect easy and healthy supper for when you feel like you’ve overindulged! Chicken and leeks are cooked in a creamy sauce and finished off with golden ciabatta breadcrumbs for a clever and healthier alternative to pastry


Paprika chicken goulash

Check out this juicy chicken goulash recipe with peppery paprika. Serve this simple one-pot with tagliatelle or rice for an easy midweek family meal. Plus it's low in calories, too.

Chicken and Paprika Goulash Recipe served in a wide black pan on a pastel white table with a filled small white bowl


Courgetti with pesto and balsamic tomatoes

Who needs pasta when you can have spiralized courgette? Try our easy 'courgetti' recipe, made with baby plum tomatoes, garlic, pesto, pine nuts and a lot of courgette noodles.

Courgetti Recipe with Pesto and Tomatoes


Low calorie lasagne

Our low-calorie lasagne is a delicious dinner recipe for six people. Serve with a green salad for a healthy version of this classic Italian dish.

Healthy Lasagne Recipe


Mango and prawn rice noodle salad

Check out our quick and easy noodle salad recipe with fresh king prawns, sweet and juicy mango and crunchy veggies. This super bright salad is low in calories and ready in 25 minutes – an easy midweek meal for the family.

Prawn Rice Noodle Salad Recipe with Mango


Low calorie lamb stew

Hearty, low-fat one pot for a filling family meal. Pearl barley adds bulk to an easy stew of lamb, veg and potatoes. Make in minutes then leave to cook for 1 hour. Serve the stew with leafy greens or crusty bread for the juices.

Healthier lamb stew


Penna alla norma

Check out this easy gluten free tomato pasta with aubergine topped with fresh basil. This simple recipe is veggie friendly and low in calories.

Penne Alla Norma Recipe


Chicken satay noodle salad

Check out our easy chicken satay noodle salad recipe with red cabbage, shredded carrots and roasted peanuts. This vibrant crunchy salad is low in calories and ready in an hour.

Satay Chicken Noodle Salad Recipe


15-minute mushroom stroganoff

This super-quick and easy mushroom and tarragon stroganoff makes for a great, healthy midweek meal, ready in just 15 minutes and under 300 calories.

Easy Stroganoff Recipe with Mushroom and Tarragon


Cauliflower crust pizza

Cauliflower works as an alternative to flour in this on-trend, super light pizza base. The parmesan gives the cauliflower crust a deep flavour which you can then personalise with your own toppings.

Cauliflower Pizza Crust Recipe


Roast sweet potatoes with zhoug

Check out these roasted sweet potatoes topped with crumbly feta, juicy tomatoes and zhoug – a spicy herb sauce. This veggie recipe is super easy to make, packed with plenty of flavour and low in calories.

Roasted Sweet Potatoes with Garlic and Herb Sauce


Chilli-salt salmon with chopped salad

Check out this quick and simple marinaded chilli-salt salmon. This colourful recipe is not only easy to make but it's low in calories, too.

Chilli Salmon Recipe with Chopped Salad


One-pot paprika cod and chickpeas

Check out our punchy paprika cod one-pot with juicy tomatoes. This simple tray bake is an easy, low calorie midweek meal for when you're short on time but still want something healthy.

Cod and Chickpea One-Pot Recipe


Chargrilled tuna with crunchy lemon bulgar salad

Looking for a low calorie fish recipe? Try our easy tuna steak with zingy lemon bulgar wheat salad. Ready in 30 minutes, this low calorie recipe is a quick midweek meal for two.

Tuna Steak Recipe with Bulgur Wheat


Spiced carrot and lentil soup

Need a warming yet low calorie dinner? Make our simple red lentil soup recipe with lightly spiced curried carrots. This veggie soup is easy to make and under 300 calories.

Spicy Carrot and Lentil Soup


Vegan quinoa and black bean chilli

Try our quick and easy vegan chilli. This quinoa and black bean chilli recipe is high in protein, low calorie and vegan – but still tastes impossibly creamy. Try our vegan one pot, or click here to see our other vegan recipes.

Easy Vegan Bean Chilli Recipe with Quinoa


Courgetti som tam salad

This quick and easy vegan som tam salad, uses courgetti for extra colour, taste and substance. If you wanted a more authentic flavour though, use fish sauce instead of tamari (gluten free sauce).

Courgetti som tam


Paleo chicken piccata

Our recipe for paleo chicken piccata is fast, healthy and easy to freeze. Serve with a green salad or cauliflower rice to keep things paleo diet-friendly and low calorie. Try one of our top healthy chicken recipes under 500 calories, here.

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Szechuan prawn noodles

These hot and spicy Chinese-style noodles only take 15 minutes to whip up, so they'd make a super quick and easy midweek meal if you're stuck for time or craving some healthy, low calorie fast food. Try our other 15 minute meal ideas here.

Cheat's chicken mole

Our recipe for cheat's chicken mole uses a clever product to mean it's ready in less than an hour but still filled with fresh flavour and under 300 calories – perfect for a healthy midweek treat for the 5:2 diet.

Cheat's chicken mole


Vegan fajita bowl with cauli rice

Stay on-trend while doing the 5:2 diet with this vegan fajita bowl with cauli rice. It's quick and easy to make as well as being vegan, low calorie and 5:2-diet friendly, but still delivers on flavour. Check out our vegan recipe ideas here.

Vegan Fajita Bowl with Cauliflower Rice Recipe


Spring greens shakshuka

A fab brunch recipe under 300 calories. Shakshuka, traditionally a North African dish, is typically comprised of spices, eggs and tomatoes, but here we've decided to mix things up a little... make it green and healthy with asparagus tips and broad beans.

Spring Greens Shakshuka


Pitta and bacon panzanella

Check out this easy panzanella recipe with super crispy bacon and crunchy baked pitta bread. This easy salad is packed with flavour and low in calories. Plus it's ready in less than 30 minutes too, an easy midweek meal.

Panzanella Salad Recipe with Bacon


Open-faced omelette with garlic mushrooms and taleggio

Want an easy lunch recipe? Make this quick and simple grilled omelette with garlicky mushrooms and soft melted taleggio, ready in just 20 minutes and under 400 calories.

Easy Omelette Recipe with Mushroom and Cheese


Tuscan pork steaks

Our 5:2 diet recipe for Tuscan pork steaks ticks all the boxes. It's low calorie, low fat, low sugar, low salt and high in protein to keep you feeling fuller for longer.

tuscan pork


Smashed broad beans on toast

Not a fan of the classic beans on toast? Try our greener, healthier version, broad beans on toast. This recipe is quick and easy to rustle up, ideal for when you're short of time and on a diet. Here are our favourite broad beans recipes to try.

Broad Bean Toast


Moroccan veg and chickpea tagine

Our Moroccan veg and chickpea tagine is vegan, low-fat and really easy to make. This recipe makes enough for four, but the leftovers freeze well - perfect for midweek meals where you're pressed for time but still want to keep things healthy.

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Crab, chilli and herb omelette

Ready in just 20 minutes, this crab, chilli and herb omelette is low calorie, gluten free and high in protein  - perfect for a midweek meal or lighter weekend brunch when you're on the 5:2 diet.

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Courgette, pea and artichoke salad with pistachio pesto

Ideal for vegetarians on the 5:2 diet. This recipe for courgetti, pea and artichoke salad with pistachio pesto is full of green goodness as well as being vegan, low calorie, gluten free and ready in just 20 minutes.

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Tofu steak with beetroot noodles and dukkah

Once you've mastered the art of courgetti, branch out and try spiralising different vegetables! This quick and easy tofu steak with beetroot noodles and dukkah is a great vegetarian meal for one, ready in half an hour, and under 500 calories.

Tofu with beetroot noodles and dukkah


Squash toast with feta, sumac and poached egg

Try this squash toast with feta, sumac and poached egg for a healthy vegetarian brunch for one under 300 calories. Ready in less than half an hour and packed with interesting flavour, what better way to start your weekend? We are big fans of toast, here are our favourite toast toppers.

Squash toast with feta, sumac and poached egg


Crispy chickpea and kale caesar salad 

This crispy chickpea and kale caesar salad is a great healthy twist on a classic. The crispy chickpeas also make a great low calorie snack!

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Smoked haddock and spinach rye toasts

One for those early risers with a savoury tooth, this quick and easy breakfast idea is full of flavour and high in protein to keep you feeling satisfied throughout the morning on a 5:2 diet.

Smoked haddock and spinach rye toasts


Tandoori lamb steaks with chilli-spiked slaw

This recipe for tandoori lamb steaks with chilli-spiked slaw ticks all the boxes as it's low cal, low fat, low sugar, low salt and high in protein. Plus, it's really easy to make.

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Lentil 'meatballs' with fresh tomato sauce

Lentils are a great way to make a meal vegetarian. Swap these for your usual meatballs and your family will hardly notice the difference. Plus, they're low cal and ready in just 40 minutes - perfect for during the week.


One-pot chicken with cannelloni beans and chorizo

A healthy, high protein one-pot, this chicken with cannelloni beans and chorizo is really easy to make and requires minimal hands-on time, making it a great midweek meal. Try one of our healthy one pot ideas here.

One Pot Chicken Recipe With Cannellini Beans and Chorizo


Fiery chickpea and harissa soup

On the table in 20 minutes, this fast and easy spicy soup is made with chickpeas. Our vegetarian recipe gets its heat from harissa, the hot chilli pepper paste from Morocco.


Lamb koftas with kale salad

Super easy to put together, lamb koftas make the best 5:2 diet-friendly weeknight supper. Here we’re serving them with a healthy Brussels sprouts and kale salad for a delicious low-carb dinner.


Asian chicken burgers with pickled red cabbage

These Asian-inspired chicken burgers make a great, healthier alternative to the usual beef. Pickled red cabbage on the side adds an extra kick. Serve on round lettuce leaves instead of buns to keep things low calorie for when you're on the 5:2 diet.


Chermoula tomato and fish tagine

A simple, speedy tagine made for sharing. It's full of flavour but doesn't need hours in the pot. Giant couscous and harissa give it texture and heat and the preserved lemon makes it more authentic. Serve to a crowd at a party or as a dinner-party main course.

Chermoula Fish Tagine Recipe


Roasted tomatoes and avocado on toast

Our delicious and healthy breakfast or lunch couldn’t be easier to put together. Ripe tomatoes, avocado and salad leaves on toast are a great vegetarian combination, with the cayenne pepper adding a slight kick. We have plenty more avocado on toast recipes here, try one out.


Butternut and sage risotto

This butternut and sage risotto feels indulgent, but is easy enough for weeknights and low in calories. Ready in just half an hour, it definitely hits the spot when you need Italian comfort food!

Butternut Squash and Sage Risotto Recipe


Griddled tuna with olive and parsley salad

This quick recipe for tuna makes for an easy and healthy midweek meal, with oily fish packed with vitamins and omega 3. Serve with a green olive salad and new potatoes on the side.

Griddled tuna with olive and parsley salad


Aubergine and sesame stir fry

A fast, easy and healthy vegetarian stir-fry. Baby aubergines cook in minutes and soak up the flavour of mirin to make a fast and filling midweek meal.

Aubergine Stir Fry With Sesame


Broccoli and roasted red pepper frittata 

This broccoli and roasted red pepper frittata makes for a quick, healthy and delicious midweek meal. It's on the table in just 20 minutes, plus it's low cal and 5:2 diet-friendly. We've got many more omelette and frittata recipes to try here.

Broccoli and roasted red pepper frittata


Grilled cod with salsa rossa

Simple but packed with flavour from the garlic, chilli and cinnamon, this colourful recipe for grilled cod with salsa rossa is quick and easy to make as well as being low in calories.


Chicken madras

Our recipe for chicken madras is a really easy way to feed the family. Lower in calories and fat than creamy alternatives, this classic chicken curry packs a flavour punch and is full of satisfying protein. Looking for a healthy curry recipe? Here are a few ideas.

Chicken Madras Curry Recipe


Miso-glazed sea bass with ginger greens

Eating healthily doesn't have to mean compromising on good food and flavours. This miso-glazed sea bass with ginger greens is quick and easy to make as well as being low cal.


Pork fillet with pepper stew

Our recipe for pork fillet with pepper stew feeds 4 in less than an hour and comes in at under 200 calories - perfect for the 5:2 diet. Plus, you can freeze any extra - why not make extra at the weekend for easy midweek lunches and dinners?

Pork Stew Recipe with Peppers


Need more healthy inspiration? Take a look at our favourite courgetti recipes now...

courgetti pea and artichoke

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