Three Healthy Dinner Ideas under 600 Calories

Burrito Bowl

Jess is back with her  delicious low calorie, high protein meal ideas! The perfect foodie inspiration for your diet meal prep, speedy lunches or ‘fakeaway’ nights in. Whether you’re following our meal replacement diet plan, or using exante to maintain your new weight loss achievements, these recipes are perfect to help you switch up the menu, without compromising on taste!


jess' chicken tikka masala made with tomato soup

📍 Serves 4

📍 289 Calories per portion

  • 2 tbsp Olive Oil
  • 30g Ginger, finely sliced or crushed
  • 5 cloves Garlic, finely chopped or crushed
  • 1 Onions, finely diced
  • 1 tbsp tomato purée
  • 500g Chicken Breast, diced
  • 1 tbsp Garam Masala
  • 1 tbsp curry powder
  • 100ml Water
  • 400g tin of Cream of Tomato Soup
  • 50g Natural yoghurt


  • Heat the oil in a large pan then add your onions and cook them for about 5 minutes, or until they’ve softened.
  • Next add in the ginger and garlic and cook for about 1 minute; add in your garam masala and curry powder and cook for a couple more minutes.
  • Add the chicken breast and cook for about 10 minutes, and then add 100ml of water (as it’ll be starting to stick a little) then allow to cook until the water evaporates.
  • Add in the tomato soup, then bring to the boil and leave to simmer on a low to medium heat for 20 minutes or until the sauce has thickened and the chicken is fully cooked through.
  • Remove from the heat, drizzle over the yoghurt, top with coriander and then it’s ready to serve.


Chicken burrito bowl with rice, corn, chicken, lime, tomatoes and dressing

📍 Serves 2

📍 496 Calories & 49.1g Protein

  •  250g Chicken Breast, diced
  • 20g Fajita Seasoning
  •  2 Peppers, finely sliced
  • 250g White Rice, cooked
  • 80g Sweetcorn, drained
  • Handful of Cherry Tomatoes, diced
  • 40g Avocado
  • DRESSING: 4tbsp Greek Yoghurt, juice of 1/2 a lime, 1tsp Fajita Seasoning, 2tbsp juice from a jar of Jalapeños.


  • Start by making your dressing by simply mixing all of the dressing ingredients along with a small pinch of salt together in a small bowl, then set aside.
  • Add your chicken to a hot pan sprayed with some cooking spray, then fry the chicken until almost cooked through; add in your peppers and cook for about 6 more minutes or until slightly softened.
  • Add your 20g of fajita seasoning to the chicken and peppers along with a splash of water, then allow to cook for about 5 more minutes or until the chicken is fully cooked through.
  • Once the chicken is cooked assemble the bowls with the chicken and peppers, rice, tomatoes, avocado, sweetcorn and a good drizzle of dressing!



hidden vegetable pasta sauce

📍Serves 2

📍 515 Calories per serving

  • 2 Peppers, each cut into 4 chunks
  • 1 large Tomato, quartered
  • 1 Courgette, thickly sliced
  • 1 small Onion, thickly sliced
  •  1 tbsp Mixed Italian Herbs
  • 1 tbsp Olive Oil
  • 1 whole Head of Garlic, cut in half
  • 1 Vegetable Stock Cube
  • 200g Cooked Pasta of choice


  • Add your peppers, tomato, courgette, onion & garlic to an oven proof dish; drizzle over your olive oil, mixed herbs and some salt and pepper, then use your hands to coat the vegetables in the oil and herbs.
  • Roast the vegetables for 40 to 45 minutes at 180c, until soft and almost charred at the edges; remove from the oven and then transfer to a blender, squeezing in the garlic cloves.
  • Add your stock cube and 100ml of water to your blender then blitz until you have a blended sauce; adjust with a little more water if needed and season to taste.

Then simply mix with your cooked pasta, divide between two bowls, top with Parmesan if you’d like and then serve.

Enjoy these recipes? Check out some more din-spiration below!

Yummy Calorie Counted Meal Ideas for Weight Loss


Yummy Calorie Counted Meal Ideas for Weight Loss

2023-02-22 09:11:51By Katie Jerome

Healthy Protein-Packed Vegetable Omelette


Healthy Protein-Packed Vegetable Omelette

This delicious vegetable omelette is the perfect protein-packed brekkie, lunch or dinner for any day of the week. Plus, it is super simple to make!

2018-04-24 12:12:06By Amy Brawn

How does the exante diet work?

Our meal replacement products contain 27 vitamins & minerals 33% NRV (Nutrient Reference Value) and are specifically designed to support you on a weight management or weight loss* journey.   Keep reading for our recommendations on how to use the products depending on your goal. Remember, this is just a guide, so if you’ve found another method to work for you, that’s totally fine too. 

For weight loss: 

We recommend swapping 2-3 meals per day with exante meal replacements, followed by 400-600kcal healthy meals and snacks**. However, if you are unsure, we always recommend customers consult with a GP before embarking on a meal replacement diet.   

For Weight Management: 

We recommend swapping 1 meal per day with an exante meal replacement. Consume balanced meals and snacks to help maintain your goal as part of a balanced diet*** and healthy lifestyle. We recommend following the NHS guidance to drinking 2L of water per day to stay hydrated, and lightly exercising for 30 mins per day to stay active. 

Katie Jerome

Katie Jerome

Writer and expert

Katie graduated from the University of Manchester in 2018 with a BSc in Marketing. Since leaving university, Katie enjoys discovering new recipes and making healthy food at home. As a follower of the exante 5:2 plan, Katie, who works in the Social & Content team knows first-hand the importance of a balanced lifestyle to reach an end goal.