Stop Food Waste Day: Low Calorie Meal Prep

Why Low-Calorie Meal Prep Matters

Stop Food Waste Day serves as a reminder to reconsider our food consumption habits. One effective strategy to combat food waste is through low calorie meal prep. By planning meals ahead, you not only reduce waste but also support your health goals. Meal prepping encourages mindful eating, portion control, and efficient use of ingredients, ensuring that you make the most out of your groceries.

5 Low Calorie Meal Prep Ideas to Reduce Food Waste

Roasted Vegetable & Chickpea Bowls

Approx. 350 - 400 calories per portion

A hearty and nutritious option, these bowls combine roasted summer vegetables with protein-rich chickpeas. This dish is perfect for batch cooking and can be enjoyed warm or cold.

Ingredients:

• 1 tin chickpeas, drained and rinsed
• 2 courgettes, chopped
• 2 bell peppers, chopped
• 1 red onion, sliced
• 1 tbsp olive oil
• 1 tsp cumin, 1 tsp smoked paprika
• Salt and pepper to taste
• 100g cooked brown rice or quinoa (optional)

Instructions:

1. Preheat the oven to 200°C (180°C fan).
2. Toss chickpeas and vegetables with olive oil and spices.
3. Spread on a baking tray and roast for 25-30 minutes, turning halfway.
4. Serve warm or portion into containers with a base of brown rice or quinoa.

Recipe Inspiration: Roast Summer Vegetables & Chickpeas - BBC Good Food

Turkey & Courgette Meatballs with Spaghetti Squash

Approx. 300 - 350 calories per portion

Lean turkey meatballs infused with grated courgette, served over spaghetti squash, offer a low-carb alternative to traditional pasta dishes. This meal is both satisfying and waistline friendly.

Ingredients:

• 400g lean turkey mince
• 1 courgette, grated and squeezed dry
• 1 garlic clove, minced
• 1 tsp oregano
• Salt and pepper
• 1 small spaghetti squash or 100g wholewheat spaghetti
• 150ml passata or tomato sauce

Instructions:

1. Preheat oven to 200°C.
2. Mix turkey, courgette, garlic, oregano, salt, and pepper. Form into small balls.
3. Place on a baking tray and bake for 20 minutes or until cooked through.
4. Meanwhile, roast spaghetti squash (cut in half and bake for 30-40 minutes) or cook wholewheat pasta.
5. Serve meatballs with sauce and squash strands or pasta.

Recipe Inspiration: Cooking with Kids: Spaghetti & Meatballs with Hidden Veg Sauce - BBC Good Food

Egg Muffin Bites

Approx. 150 - 200 calories per two muffins

These versatile egg muffins are ideal for breakfast or snacks. Packed with vegetables and protein, they can be customised to your taste and are perfect for on-the-go meals. These egg muffin bites are inspired by some of the recipes found in our Healthy Valentine's Treats blog. Check it out to discover more meal prep ideas like these!

Ingredients:

• 6 eggs
• 1 handful spinach, chopped
• 6 cherry tomatoes, quartered
• 4 mushrooms, diced
• Salt, pepper, and a pinch of chilli flakes (optional)

Instructions:

1. Preheat the oven to 180°C and grease a muffin tray.
2. Whisk eggs with salt and pepper. Stir in spinach, tomatoes, and mushrooms.
3. Divide mixture into 6-8 muffin cups.
4. Bake for 15-20 minutes until set and lightly golden.

Chicken, Sweet Potato & Broccoli Traybake

Approx. 400 - 450 calories per tray

A simple one-pan meal combining lean chicken, sweet potatoes, and broccoli. This traybake is not only easy to prepare but also ensures minimal cleanup, making it a weeknight favourite.

Ingredients:

• 2 chicken breasts
• 1 large sweet potato, diced
• 1 head broccoli, cut into florets
• 1 tbsp olive oil
• 1 tsp garlic powder, 1 tsp paprika
• Salt and pepper

Instructions:

1. Preheat oven to 200°C.
2. Toss sweet potato and broccoli with olive oil and seasoning.
3. Arrange chicken breasts and vegetables on a baking tray.
4. Bake for 25-30 minutes until chicken is fully cooked.

Recipe Inspiration: Piri-Piri Chicken with Smashed Sweet Potatoes & Broccoli - BBC Good Food

Lentil & Vegetable Soup

Approx. 250 - 300 calories per bowl

A comforting and hearty soup that utilizes a variety of vegetables and lentils. It's an excellent way to use up leftover produce and can be frozen for future meals.

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery sticks, diced
• 2 garlic cloves, minced
• 100g dried lentils (red or green)
• 1 litre vegetable stock
• 1 tin chopped tomatoes
• Seasoning: thyme, bay leaf, salt, and pepper

Instructions:

1. Heat oil in a pot and sauté onion, carrot, celery, and garlic for 5 minutes.
2. Stir in lentils, tomatoes, and stock. Add herbs.
3. Simmer for 25 - 30 minutes until lentils are tender.
4. Adjust seasoning to taste.

Recipe Inspiration: Winter Vegetable & Lentil Soup - BBC Good Food

Take the First Step Toward Healthier Eating

Ready to embrace a healthier lifestyle while reducing food waste? Our team is here to support you on your journey. When you book an appointment with one of our GMC-registered doctors you'll get advice and guidance on medication, diet, movement, and mindset. Start your weight loss journey today.

• Book a Call Back: Schedule a free call back with our experts to discuss your health goals and how meal planning can assist you.
• Order Online: If you already know which medication you'd like to order and do not need a weight loss consultation with one of our GMC-registered doctors, you can request your prescription directly through our online pharmacy.

Let's work together to create sustainable habits that promote health and well-being.