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50g baby new potatoes
3 large egg whites
1 tsp fresh parsley, chopped
1/2 tsp olive oil
1/2 small red onion, sliced into wedges
3 turkey rashers
25g mushrooms, sliced
3 cherry tomatoes, halved
Add potatoes to a small pan of boiling water and cook for 5-6 minutes until tender. Drain.
Meanwhile, beat the egg whites together in a mixing bowl with the parsley.
Heat the olive oil in a small frying pan and add the onion and mushrooms.
Cook for 5 minutes until golden, then add to the bowl with the eggs.
Heat the turkey rashers and tomatoes under the grill for 1.5 minutes each side and also add to the bowl.
Add the potato to the bowl as the last ingredient. Tip the whole mixture back into the frying pan and cook on medium heat for 4 minutes without stirring.
Top the frittata with the halved cherry tomatoes and place the pan under the pre-heated grill for 4-5 minutes until the egg is set and golden brown on top.
Remove and leave to rest for 5 minutes. Cut into wedges to serve.
Calories: 190 kcal
Carbohydrate: 49 kcal (26%)
Protein: 112 kcal (59%)
Fat: 29 kcal (15%)
40g porridge oats
1 pinch ground cinnamon
Mix the porridge with the water and heat slowly in a saucepan or microwave on full power for 3 minutes.
Pour into a bowl and top with a sprinkle of cinnamon and the blueberries.
Calories: 173 kcal
Carbohydrate: 123 kcal (71%)
Protein: 20 kcal (11%)
Fat: 30 kcal (18%)
150g low fat live yogurt
150ml skimmed milk
50g muesli, with no added sugar or salt
4 ice cubes
Place all ingredients into a blender.
Blend and pour.
Calories: 353 kcal
Carbohydrate: 215 kcal (61%)
Protein: 73 kcal (21%)
Fat: 65 kcal (18%)
1/2 medium ripe banana
1/2 medium ripe pear, cored and peeled
1/4 medium mango, peeled and sliced
1/2 medium ripe avocado
60ml fresh lemon juice
1/4 cup crushed ice
Sprig of mint
Place all ingredients in a blender and blend until smooth.
Serve in a chilled glass garnished with a sprig of mint.
Calories: 248 kcal
Carbohydrate: 112 kcal (45%)
Protein: 11 kcal (4%)
Fat: 125 kcal (51%)
30g green beans, chopped
1 tsp olive oil, 2 Tbs fresh lemon juice, 1 tsp white wine vinegar
1/2 tsp Dijon mustard
120g tuna in brine, drained
1 medium tomato, sliced
50g mixed salad leaves
15g pitted black olives, sliced
1 pinch freshly ground pepper
1 large hardboiled egg, sliced
Sprig of basil
Boil the green beans for 4-5 minutes until tender and drain. Mix together the olive oil, lemon juice, white wine vinegar, Dijon mustard and freshly ground pepper to make the dressing.
Flake the tuna, put in a bowl, add the tomatoes, green beans and salad leaves and toss with the dressing.
Add the olives, top with the egg slices and garnish with sprig of basil to serve. Option: add the green beans raw.
Calories: 290 kcal
Carbohydrate: 18 kcal (6%)
Protein: 144 kcal (50%)
Fat: 128 kcal (44%)
1 large multigrain tortilla wrap
1 Tbs cranberry sauce
1 tsp reduced fat mayonnaise
1/4 head Little Gem lettuce, shredded
4 x 20g slices cooked turkey breast
Heat the tortilla in the microwave for around 5-10 seconds (or as per pack instructions).
Mix together the cranberry sauce and reduced fat mayonnaise and spread onto one side of the wrap.
Layer on the lettuce and top with turkey.
Fold then slice wrap in half and serve.
Calories: 344 kcal
Carbohydrate: 153 kcal (44%)
Protein: 128 kcal (37%)
Fat: 63 kcal (18%)
150g tuna steak
1 medium sweet potato
75g mange tout
Grill the tuna for 6-7 minutes each side.
Meanwhile, prepare the vegetables.
Chop the sweet potato into chunks and steam for 20 - 25 minutes until tender.
Add the broccoli and manage tout to steamer for the final 10 minutes of cooking time.
Place tuna steak on top of the vegetables to serve.
Calories: 422 kcal
Carbohydrate: 163 kcal (39%)
Protein: 178 kcal (42%)
Fat: 80 kcal (19%)
1 Tbs low fat hummus
2 Tbs low fat natural yogurt
1 tsp coriander leaves, chopped
150g skinless chicken breast, cut into chunks
50g basmati rice
Preheat the grill to high.
In a bowl, mix together the hummus, yogurt and fresh coriander.
Soak two wooden kebab sticks per serving in hot water to prevent them from burning.
Thread the chicken pieces onto the soaked kebab sticks.
Grill for 8-10 minutes turning often and then check the meat is fully cooked.
Meanwhile, place rice in a colander and rinse with cold water. Transfer the rice to a saucepan with water and bring to the boil. Simmer for 10 minutes. Remove saucepan from the heat and cover with a lid. Leave for 5 minutes then drain.
Drizzle the hummus mix over the chicken and serve with the rice.
Calories: 385 kcal
Carbohydrate: 186 kcal (48%)
Protein: 171 kcal (44%)
Fat: 28 kcal (7%)
125g extra lean, low fat mince (5% fat)
1 tsp olive oil
3 large mushrooms, sliced
1/2 medium green pepper, chopped
1/2 medium red pepper, chopped
1/2 medium yellow pepper, chopped
1 pinch paprika
150g bolognese sauce
40g wholemeal spaghetti
Fry the mince in the olive oil.
Before fully browned add the mushrooms and fry for 2-3 minutes.
Once cooked, add the peppers and pinch of paprika and fry for a further 1 minute.
Finally add the bolognese sauce and simmer for 10-15 minutes.
Meanwhile, boil water in a pan and cook the pasta according to pack instructions, then drain.
Serve spaghetti with the bolognese sauce on top.
Calories: 472 kcal
Carbohydrate: 197 kcal (42%)
Protein: 148 kcal (31%)
Fat: 127 kcal (27%)
150g butternut squash, peeled, cut into chunks
1/2 medium red onion, chopped
1 spray low fat spray
200ml vegetable stock, made with stock cube
70g frozen soya beans
1/4 tsp ground coriander
1 Tbs fresh parsley, chopped
1/2 Tbs fresh lemon juice
10g toasted pumpkin seeds
Place the squash and red onion on a large baking tray and mist with the low fat spray.
Place in the oven for 25 minutes or until softened and starting to char at the edges.
Meanwhile, place quinoa in a colander and rinse with cold water. Transfer quinoa to a saucepan with stock and bring to the boil. Simmer for 12-15 minutes until cooked.
Drain off excess liquid and tip into a mixing bowl.
Cook the soya beans according to pack instructions, drain and add to the quinoa.
Add the roasted squash and onion, the parsley and coriander. Squeeze over the lemon juice.
Toast the pumpkin seeds in a pan and scatter over the salad to serve.
Calories: 384 kcal
Carbohydrate: 193 kcal (50%)
Protein: 76 kcal (20%)
Fat: 114 kcal (30%)
50g green beans
1/4 medium leek, finely sliced
1 medium carrot, cut into batons
30g baby sweetcorn cobs, sliced lengthways
1 tsp fresh ginger, grated
1 Tbs light soy sauce
1 tsp honey
50g fresh egg noodles, wholewheat ideally
1 tsp olive oil
To prepare the tofu, drain water gently from the package. Gently grab tofu in two hands, stand over the sink and squeeze the water out of the tofu slowly (this will take several minutes). If you have more time, first drain the water from the tofu packet and give a quick squeeze with your hands. Wrap tofu in a clean towl, place on a clean plate with a heavy object (phone book, can) on top and allow to drain and press for up to an hour. Cut into 1/2 inch cubes.
Meanwhile, boil the green beans for 2 minutes in a small pan, drain and keep aside.
Heat the oil in a pan or wok and stir fry the ginger, leek, carrot and sweetcorn for about 3 minutes.
Add the soy sauce and honey followed by the green beans.
Add tofu and stir fry for a further 2 minutes to marinade. Meanwhile, cook fresh egg noodles in a pan according to pack instructions (usually for 3 to 4 minutes in boiling water) and serve with the stir fry on top.
Calories: 287 kcal
Carbohydrate: 132 kcal (46%)
Protein: 59 kcal (20%)
Fat: 96 kcal (34%)
1 Tbs cocoa powder 240ml skimmed milk
2 tsp agave syrup
Heat milk in a saucepan until it begins to boil.
Remove from heat and stir in the cocoa powder and agave syrup.
Pour into a cup or mug to serve.
Optional: you can add a sprinkle of cinnamon or dash of vanilla extract.
Calories: 142 kcal
Carbohydrate: 79 kcal (55%)
Protein: 39 kcal (27%)
Fat: 24 kcal (17%)