500-calorie meal recipes

Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that's also packed with three of your five-a-day, iron, folate and fibre

Try this paella with a difference, using fideo or vermicelli pasta instead of rice, with prawns, mussels, squid, monkfish and a sprinkling of saffron

This delightfully summery, low-calorie, low-fat dish packs in plenty of greens and has a yogurt, tarragon and garlic sauce

A simple seafood curry of white fish, tomatoes and whole green chillies that is deliciously spicy, healthy and quick enough for every day

This super-healthy vegetarian supper packs in 4 of your 5 a day, with avocados, roasted red peppers and spiced chickpeas

Who knew meatballs could be 4 of your 5-a-day? This healthy tagine is full of flavour and low on fat, just make sure you choose a lean mince with 5% fat

A vibrant summer salad with radishes, edamame beans, peppers, almonds and herbs, drizzled with a citrus dressing

Tick off all 5 of your 5 a day with this super-healthy Sunday roast. To make it vegetarian, omit the lamb and add chickpeas to the caponata.

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

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

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

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

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-busting 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

Whizz up a quick homemade pesto with parsley and lemon juice, then serve spooned through hot pasta with fish, tomatoes and green beans

Spice up your chicken with a ras-al-hanout or Moroccan tagine spice mix then serve with good-for-you grains and light, fresh flavours

Try a new take on pesto and blend red peppers, cashew nuts and parsley then serve spooned through hot pasta

A vibrant salad packed with yellow and red peppers, colourful onion, beef cooked to your liking and healthy grains

Give the bistro classic, niçoise salad, a seasonal twist by swapping green beans for tender asparagus

Silverside and topside are cheaper and leaner cuts of meat, well-suited to slow-cooking. The stock and juices make a great sauce when combined with caramelised onions

These healthy burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado