Five meals in one

Emma Brown - Nutritionist | 14 Nov, 2019

Do you struggle with time when trying to cook meals from scratch? Well, here's a solution to your next super busy week: you'll cook just once, but have a week of warming, delicious, high fibre dinners – and all under 550 calories. Sound too good to be true? Read on.

Nutritionist Emma has created a high fibre, high protein, low fat, low cal veggie chilli base to make on a Sunday, giving you 5 portions to use in 5 different ways Monday-Friday. A super fast, super healthy meal every day of the week, and what's best is you'll get approximately half your daily fibre needs in each meal. It's a win-win.



Veggie Chilli Con Carne

Serves 5 - 200 kcals per serving

Kcals 200
Fat 3.8g
Sat fat 1.2g
Carbs 18.9g
Sugar 9.9g
Fibre 12.4g
Protein 17.2g
Salt 1.0g

Ingredients

  • Frylight
  • 2 small red onions, diced
  • 1 medium red pepper, deseeded and diced
  • 1 medium yellow pepper, deseeded and diced
  • 200g mushrooms, sliced
  • 1 sachet of chilli con carne recipe mix
  • 400g can chopped tomatoes
  • 1 tbsp of tomato puree
  • 1 reduced salt vegetable stock cube
  • 400g can mixed bean salad in water, drained
  • 300g Quorn mince style pieces
  • Fresh coriander to serve

Method

  1. Place a large casserole pan on the hob over a medium heat. Spray with frylight and once the pan is hot cook the onion for 4-5 minutes until starting to soften.
  2. Add the peppers, mushrooms and chilli con carne seasoning to the pan and cook for 5 minutes, stirring regularly.
  3. Stir in the chopped tomatoes, tomato puree, stock cube and 250ml of water, bring to the boil, reduce the heat and simmer for 5 minutes. Add more water if needed.
  4. Add the drained beans and Quorn mince, stir thoroughly and allow to simmer for 10-15 minutes until heated through and all the feavours have blended.
  5. Garsh with parsley, and either serve immediately or portion out into tubs to save for later.
chili recipes

MONDAY

Veggie chilli with rice

Enjoy a portion of your chilli warmed up with a 160g serving of cooked rice (approximately 60g dry weight). Brown rice would be an even better choice for extra fibre!

409 kcals 4.5g fat 1.4g sat fat
68.7g carbs 10.2g sugar 13.2g fibre
21.7g protein 1.1g salt
chili recipes

TUESDAY

Jacket potato with chilli

Bake a medium potato (approximately 250g uncooked) and top with a portion of your leftover chilli. Serve with a side salad.

402 kcals 4.2g fat 1.4g sat fat
63.6g carbs 12.2g sugar 18.5g fibre
22.9g protein 1.1g salt
chili recipes

WEDNESDAY

Chilli nachos

Grab a 30g portion of lightly salted tortilla chips and top with a warmed up portion of your chilli, and 20g grated lighter cheddar cheese.

414 kcals 15.1g fat 4.8g sat fat
39.1g carbs 10.3g sugar 13.4g fibre
24.9g protein 1.6g salt
chili recipes

THURSDAY

Enchiladas

Spoon your chilli portion into the centre of two mini tortillas and wrap them up tightly. Place side by side and grate over 25g lighter cheddar cheese. Cook in a pre-heated oven at 180°C for 10 minutes. Serve with a tbsp fat free greek yogurt and a squeeze of lime juice.

477 kcals 12.4g fat 6.5g sat fat
53.4g carbs 12.5g sugar 14.9g fibre
31.6g protein 2.1g salt
chili recipes

FRIDAY

Chilli con carne pie

Spoon your portion of chilli into an individual sized casserole dish and top with 200g homemade mash potato (made with a dash of semi-skimmed milk and a tsp of low fat spread). Grate over 20g lighter cheddar cheese and cook in a pre-heated oven at 180°C for 15 minutes.

459 kcals 10.6g fat 5.0g sat fat
60.4g carbs 13.3g sugar 16.1g fibre
28.1g protein 1.5g salt
chili recipes

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.