Recipes

Simple Solution

Courgette & Dill Soup

If you’re feeling a bit under the weather, then this is the soup for you. This is one of our favourite Ketosis recipes and it is really easy to make. Courgettes are low in calories but the high water content ensures you feel fuller for longer - perfect if you're on the VLCD or LCD diet. Courgettes contain an effective amount of both immune boosting vitamin C and potassium, beneficial in the control of high blood pressure. The fibre in the courgettes skin can aid in the prevention of constipation, a possible side effect of ketosis.
Garlic contains a powerful antioxidant whilst displaying a beneficial effect on blood pressure in people with hypertension. As a result it has the added benefit of making a healthier heart.
As it's so low in calories you may fancy a sprinkle of cheese on the top. Strong flavours like mature cheddar or parmesan work great, 10g will add approximately 40kcal to the meal and extra protein.

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Cheesy Mushroom Melt

Large mushrooms are a great option for those wanting to avoid meat but are still looking for something substantial. This cheesy, gooey recipe is low in carbs but the tasty gruyere cheese is high in filling, hunger suppressing protein. The mushrooms are packed with the added benefits of antioxidants and B vitamins. You can use it on any of the solutions, including the VLCD and LCD diet. Serve with green vegetables or a salad to keep carbs and calories in the overall meal low, a key factor of our ketosis recipes. This is a perfect, healthy, yet satisfying meal!

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Baked sweet potato with Spiced baked beans

Why not try this twist on your favourite baked potato and baked beans. Sweet potatoes are very high in vitamin A, and the cumin and onion in the baked beans turn the ordinary into something different. If you prefer to use regular baking potatoes you may be interested to know they don't count towards your five a day, whilst sweet potatoes do!

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Bruschetta with 2 different toppings

A quick lunch high on visual as well as taste appeal, bruschetta are easy and quick to prepare. Buy lower fat versions of cheeses such as mozzarella and feta which taste just as good, and look out for ready prepared 'Bruschettina' (Italian par baked sliced bread) to speed things up. If you prefer, just use mozzarella and pop the soya bean bruschetta under the grill for a minute to melt.

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Cajun turkey steak with avocado salad

Turkey steak is low in fat, high in protein and cooks quickly - all great when you are on a weight loss diet. As it is part of our ketosis recipes, it is accompanied by a delicious salad containing vitamin E rich avocado as well as crunchy cucumber and celery. This meal is a really healthy and lean alternative and can be enjoyed on any of our diet solution plans, including the VLCD and LCD diet.

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Celery sticks with soft cheese

Extra light soft cheese, which contains around 4% fat is a great boon in the dieters kitchen. Not only is it low in fat, but it is high in protein, and it spreads easily making it a good replacement for butter or other spreads. Here is it spread into celery sticks for a classic snack.

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Chargrilled chicken and asparagus with salad

Griddling or char-grilling is great for vegetables as well as meat. Simply brush with a little oil and place on the griddle, turning as they brown. This side salad contains chopped sundried tomatoes which provide a great alternative to lots of oily dressing. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Chicken and pickles open sandwich

If you have been controlling your carbohydrates by cutting out bread, this provides a smaller amount than a full sandwich would, and has lots of protein to keep your appetite at bay. Pickled vegetables are high in salt, so don't eat this one every day, as it provides more than one third of your day's recommended salt.

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Christmas Turkey

All is not lost if you are having a low carb Christmas. Turkey escalopes wrapped in bacon and stuffed with cranberries and walnuts served alongside broccoli and Brussels sprouts, both packed full of immune boosting vitamin C. The addition of cranberries brings heart protecting and cancer fighting antioxidants. This looks and tastes delicious and should keep you in ketosis too. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Egg Mayonnaise Bowl

Fill a whole iceberg lettuce leaf with a tasty mix of egg, chives and low fat mayonnaise. Remember that products can only be labelled 'low fat if they contain less than 3g fat per 100g, so don't be fooled by the reduced fat labels which may still contain a lot of fat. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Fresh mackerel fillet with artichoke and dill dip

Oily fish provide an essential supply of omega 3 fatty acids which have a huge range of health benefits. Here they are accompanied by a yogurt based sauce with dill and drained artichoke hearts and some fresh green beans. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Greek and feta salad

This classic combination of salad vegetables is at its best in summer with really ripe tomatoes, but if you fancy this in the depths of winter sit the tomatoes on the windowsill for a few days to ripen fully and warm through and let the other ingredients come to room temperature before you make the salad.

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Greek yogurt with fruit and seeds

Look out for 0% fat greek yogurt which has been strained as this improves the texture of the yogurt making it feel creamy though it isn't. Top with whichever fruit you fancy, a spoonful of toasted seeds and a drizzle of honey.

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Grilled marinated prawns with stir fried vegetables

A delicious and easy dish, which is also low in carbohydrates. Keep a pack of shelled raw prawns in your freezer to make this one, as it is bound to become a favourite. Non dieters in your household will be very envious, so serve them with a portion of boiled rice to make a delicious meal. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Ham and Asparagus Wrap

When fresh asparagus is in season this easy low carbohydrate snack will keep the munchies at bay as well as provide valuable protein. Choose thinly cut lean ham, or buy wafer thin ham and use sparingly. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Ham salad with pickled vegetables

Buy yourself some thickly sliced ham from the deli counter to enjoy this filling salad. If you like salad with dressing opt for a low fat (this is less than 3% fat) dressing. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Hot tomato salsa with breadsticks and carrot sticks

Why buy salty overpriced salsa when you can quickly make your own with fresh ingredients. Not only will it taste better but you will be have more vitamin C from the tomatoes. If you don't have a food processor, skin the tomatoes, then chop them finely along with the coriander and chilli, and grate the onion before mixing all together in a bowl.

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Lemon Bubbly Jelly

Allow yourself a little indulgence by making this low sugar jelly topped up with some sparkling wine. If you prefer to use a sachet of sugar free jelly, make up a one pint (600ml) sachet with 400ml of water and allow to cool in the fridge. When nearly set add 175ml of sparkling wine. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Mushroom Omelet with Chinese style salad

Omelettes are quick to make, high in protein and contain almost no carbohydrate. This one is served with a salad made with bean sprouts and cucumber with added fennel for an aniseedy taste. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Oriental chicken salad

This is a low fat salad with stacks of taste from the many flavours it contains. Look out for Nam Pla (fish sauce) in the oriental aisle of the supermarket, but use carefully as it is very salty.

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Peppered mackerel and red apple salad

Mackerel is a great source of omega 3 fatty acids, of which the important DHA is known to be essential for your heart health, vision and brain function. Here it is combined with apple and cucumber in a yogurt sauce and accompanied by baby new potatoes. A delicious lunch or simple supper.

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Poached egg with smoked salmon and lime mayonnaise

This low carbohydrate meal is great for any time of day, even breakfast, though eating spinach first thing may be a challenge! However at lunch time or suppertime this simple tasty meal will be on the table in less than 15 minutes. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Poached pears with blueberry sauce

A lower fat and calorie take on the classic pears with chocolate sauce, this easy dessert uses blueberries to make a beautifully coloured sauce. This recipe makes 2 portions, but you easily double it up for all the family to enjoy.

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Seafood linguine

A very simple pasta dish, great for mid week meals which is very low in fat. Keep a bag of seafood mix (prawns, calamari and mussels) in the freezer which you can quickly defrost and cook for a meal which is on the table in 15 minutes.

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Smoked cod with stir fried vegetables

Another quick low carbohydrate meal for you to enjoy smoked cod or haddock needn't be restricted to breakfast or making supper-time kedgeree. Here it is combined with succulent stir fried green vegetables. Look out for undyed cod or haddock which is less salty. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Spinach Stuffed Chicken Thighs with Citrus Cous Cous

This makes a very impressive supper dish which is much simpler than you may think. It combines lots of Mediterranean flavours and puts ingredients such as streaky bacon you may have thought were off limits back on the plate. As with many things in life, moderation is the key, so enjoy the bacon in the knowledge that this whole delicious meal would not have any red traffic lights were it from the supermarket.

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Steak and mushroom stir fry with boiled rice

When you want to be in and out of the kitchen quickly, a stir- fry usually fits the bill. Use lean steak for this recipe, rump is great, and slice all the ingredients finely in advance to speed up cooking. Don't forget that if the food starts to stick a tablespoon or so of water rather than more oil, will keep the fat content down.

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Steak with salsa and grilled vegetables

Indulge with a succulent steak, partnered with courgette 'chips' and grilled mushrooms for a pub grub type of meal. Better yet, this meal can be enjoyed on any of our diet solutions, including the VLCD and LCD diet. You wouldn't think this was one of our ketosis recipes!

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Strawberry and elderflower jellies

This is a simple summery low calorie dessert which looks great served in wine glasses. Buy undiluted elderflower cordial from the drinks aisle of the supermarket or if you are lucky enough to have home made, use this.

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Tarragon Chicken with Crushed potatoes

This easy dish is ideal for a special meal or just a midweek supper. Chicken breast is low in fat and here it is cooked in a little white wine with tarragon to provide lots of flavour. The potatoes are lightly crushed before serving and have a little olive oil drizzled over. Delicious!

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Tortilla wrap with refried beans

A very quick vegetarian lunch which you can carry to work or eat at home. Refried beans, which are spiced pinto beans are available in cans in the Mexican food aisle of the supermarket. Also look out for half fat soured cream which is only 9% fat for a creamy taste without lots of fat.

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Tropical fruit salad with Passion fruit Sorbet

What a lovely way to get 2 of your 5 a day! If you have never tried passion fruit, you are really missing out. Purple passion fruit are best eaten when they are a bit wrinkly as they are sweeter, so pop in the fruit bowl for a day or two if you need to. You eat the seeds (extra fibre!) too and their strong juice is a great match for the mango and pineapple.

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Tuna and Fennel Pilaff

A family meal which mostly uses store cupboard ingredients, you can substitute celery for fennel if you don't like its aniseedy flavour. Vegetarians may use boiled green lentils instead of the tuna. Either way, this easy pilaff will keep for 24 hours in the fridge and is equally delicious served as a salad with cherry tomatoes.

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Tuna and Rice Salad

A really low fat and filling salad which will keep in the fridge for a couple of days, this is an easy portable lunch. The recipe uses wild and red rice alongside regular basmati rice, but if you prefer, just use your favourite rice.

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Vegetarian Chilli

This is a great recipe for freezing, so make a batch so you can use it another meal time. Vegetarian mince such as soy mince or mycoprotein (Quorn) tends to be low in fat and saturates and high in iron, so it a good substitute for beef mince. This provides 3 of your portions of vegetables making it high in fibre as well as vitamins, but if you want to add something green, why not serve with a few green beans or a side salad of baby spinach leaves.

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White fish with chive 'butter', beans and broccoli

Whether you choose cod, haddock, coley, pollack or other white fish for this recipe make sure it has been sustainably sourced to help fish stocks. You can make a simple herb 'butter' by taking a teaspoon of low fat spread and rolling it in chopped herbs, here it is chives, but you could do this with any fresh herb. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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