500-calorie meal recipes

This smoky cod dish makes a great midweek meal – it's quick, low calorie and made in just one pan, which saves on washing up

A budget rice dish flavoured with rosemary, basil and sweet cherry tomatoes. It's healthy, filling and simple to make – an ideal midweek supper

Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley

An easy-to-prepare midweek one-pot with cod fillet, chickpeas, ginger and spices - it's healthy, low calorie and packed with iron too

Upgrade cheesy tomato pasta with gnocchi, chorizo and mozzarella for a comforting bake that makes an excellent midweek meal

Fancy a healthy version of your favourite Friday night curry? Try our easy butter chicken – the meat can be marinaded the day before so you can get ahead on your prep

A family dinner that delivers four of your 5-a-day - tender chicken, red pepper and black beans, wrapped in tortilla, baked in the oven with passata and cheese

It's a wrap! A speedy supper with plenty of spice that's low in calories - the perfect midweek meal

Sweet juicy apricots and tender butternut squash are a winner with kids and make for a delicious Middle Eastern family meal for toddlers through to teens and beyond

This healthy low-calorie soup is a delicious way to use up courgettes when they're in season. Plus it's freezable, so you can make it in summer and enjoy all year

Give falafel a makeover by using a mix of chickpeas and frozen peas, serve with couscous and a dollop of yogurt for a cheap but tasty meal

Ditch the takeaway menu and cook our healthy chicken madras curry instead. This simple family dinner is full of fragrant spices and tender pieces of chicken

Enjoy this filling vegetarian soup with red lentils, carrots and leeks. It's low in calories and fat, and delivers three of your five-a-day

This traditionally rich, slow-cooked, French casserole is made healthier with lean gammon steak and pork shoulder for a hearty, warming meal

Not one for risotto purists – this simple recipe has just a few ingredients and the stock is added all in one go. The result is creamy, comforting yet healthy

A few clever substitutions can make this traditional creamy casserole low in fat and calories

Try this easy, one-pot chicken curry that's low-fat, low-calorie and delivers three of your five-a-day. It's slow-cooked so the meat is beautifully tender

Marinate duck breasts with red curry paste and lime, then serve with coconut rice, peas and beansprouts for a healthy weeknight dinner

Give chicken salad a Caribbean twist with jerk spice, creamy avocado and exotic papaya.

This roast fish dish was inspired by Sicily, where the aromatic spices and dried fruit of Arabian cuisine meet with the fresh fish and veg of the Med

Cook this tasty, budget-friendly vegan curry for an easy family dinner. With spinach and sweet potato, it boasts two of your five-a-day and it’s under 400 calories

Spice your chicken with cayenne, oregano, paprika and thyme then serve on a salsa-like storecupboard salad and avocado dip - this recipe makes enough for lunch the next day

Serve your pasta with a budget-friendly bacon, tomato and paprika sauce. It's a healthy choice to boot

A hearty budget meal of spiced red lentils with butternut and tomatoes. Add coriander, cumin, turmeric and a dollop of mango chutney