This bowl of soupy, comforting goodness is low fat and comes in at well under 500 calories. Even better, studies have found that soups can be more satiating than solid foods and that those who consume broth frequently have lower levels of obesity. Add pickles and sriracha sauce for an extra flavour punch. 

Get the recipe for miso ramen here

Protein-rich prawns and crunchy veg make this flavoursome salad a light but filling meal. Swapping full-fat coconut milk for the reduced-fat version in the dressing will also cut a few extra calories if you’re watching your weight.

Get the recipe for prawn Thai salad here

This lighter way of serving steak – with a fresh Asian salad and a punchy marinade – is full of flavour. A traditional Vietnamese dish, the "shaking" in the name refers to the back-and-forth movement of the skillet or wok that's needed as the beef cooks. To shave off even more calories, you can use leaner, less marbled pieces of beef, but marinate them longer to keep them tender.

Get the recipe for shaking beef salad here

Light on fat and calories, but a good source of protein and high-quality carbohydrates, this filling, smoky stew is the epitome of all that's healthy about the Mediterranean diet. If you can't get your hands on monkfish, prawns or cod cheeks are a good substitute. 

Get the recipe for smoky bean and monkfish stew here

Here, slimline grilled prawns team up with a fresh, vitamin-C packed strawberry and avocado salsa. The soft taco wraps are optional should you want to cut calories and carbs some more. You can also barbecue the prawns on warmer days if you prefer. 

Get the spiced prawn tacos with strawberry and avocado salsa recipe here

Steaming fish together with vegetables in a parchment parcel (en papillote) keeps in succulence and flavour without the need for high-calorie sauces. Steam pieces of firm cod this way with tomatoes, garlic and coriander for an aromatic dish that's good for the waistline.

Get the recipe for cod, coriander, garlic and tomato parcels here

In this spin on traditional tomato shakshuka, eggs are baked with fresh, healthy greens. Eggs provide hunger-busting protein and a host of vitamins and minerals, including vitamin D. Eaten as brunch, this dish will keep you going until the evening; it makes for a light, nutritious dinner too.

Get the recipe for green baked eggs here

The injection of green veg brings freshness to a risotto – and Marco Pierre White's version is light on higher fat ingredients like butter and cheese, making it lower in calories than many traditional risottos.

Get the recipe for Marco Pierre White's spring vegetable risotto recipe here

The high protein content of this classic French salad helps make it extra filling. There's not too much oily dressing in this version from chef Alex Jackson, but to shave off some more calories you could use a tuna canned in water rather than oil. 

Get the recipe for classic salade Niçoise here

Instead of ordering a fattening takeaway, make your own quick, healthy ‘fakeaway’. This Sichuan beef recipe is low in fat and high in protein, while the colourful peppers in the dish provide vitamin A and vitamin C, which are important for a healthy immune system. Red chillies add heat, so it's a perfect dish for spice-lovers too. 

Get the Sichuan beef recipe here

Pork mince is lower in saturated fat – which can raise blood cholesterol – than beef mince. Use 5% fat pork mince and stick to the suggested serving size of pasta and this pork bolognese will be easy on your waistline. This recipe calls for wheat-free tagliatelle, but you can safely ignore that if you aren't gluten intolerant.

Get the recipe for pork bolognese here

Quark is officially a soft cheese, but it's naturally virtually fat-free, lowering the calorie and saturated-fat content of this vibrant spicy chicken dish. If you can't get hold of quark, 0% fat Greek yogurt is a great alternative that will also keep things light. The meal is a great source of calcium too. 

Get the hot and spicy quark chicken recipe here

Interesting fact: chestnuts are the only low-calorie nut. And this one-pot dish is healthy comfort food, rich in the B vitamins that we need to release energy from food. Keep it low carb by serving it with wilted greens, or throw in a handful of butter beans for a more substantial, but still diet-friendly option.

Get the chicken with red onion, apple and chestnuts recipe here

This Mediterranean-inspired dish is packed with antioxidant-rich vegetables and is made even more filling with high-fibre lentils. The delicious flavour comes mainly from store-cupboard dried herbs, with some fresh basil to lift the final dish. Despite its heartiness, this is a less than 500-calorie meal.

Get the recipe for lentil ratatouille here

This wholesome recipe combines courgette strips and avocado with lentils, which are rich in appetite-curbing protein and slow-release carbs. Generous handfuls of mint add anaemia-protective iron, while vitamin E-rich sunflower seeds add crunch – they're also high in calories, though, so don't add more than the recipe suggests.

Get the recipe for lentil, courgette and mint salad here

A portion of this gorgeous vegan curry provides at least three of your five-a-day and is a great source of tomato lycopene, linked with good cardiovascular health. If you're not fussed about it being entirely plant-based, swap the coconut yogurt in the recipe for 0% or 5% fat Greek yogurt, as these are lower in saturated fat.

Get the recipe for vegan cauliflower dhansak here

Throw pulses, new potatoes, leafy greens and lots of fresh herbs together and you have a satisfying and delicious vegan dish. This healthy one-pot casserole provides stomach-filling protein and fibre, a boost of fatigue-fighting iron and very little fat, which keeps calories lower. Use a salt-free vegetable stock to keep sodium levels low and skip the accompanying bread to cut calories even further. 

Get the recipe for hearty, herby stew here

Lentils contain resistant starch, which can help to keep blood sugar at a healthy level – some research suggests the pulses may help protect women against breast cancer too. Serve this warming tarka dal with a few tablespoons of wholegrain basmati rice for a filling and nutritious meal that won't weigh you down.

Get the recipe for tarka dal here

Cooking with extra-lean braising beef (casserole steak) – not fatty minced beef – creates a spin on classic chilli that's lower in fat and easier on the hips. Using a slow cooker is the secret to ensuring the low-fat meat is thoroughly tenderised. Serve this spicy beef chilli topped with a dollop of Greek yogurt, a scatter of coriander and a fresh green salad to keep it slimline.

Get the recipe for spicy beef chilli here

Try this light Asian stir-fry, which takes only ten minutes to make. It tastes indulgent because of the peanut sauce, but has fewer than 400 calories per portion. The recipe is plant-based, but if you're not vegan, prawns are a nice protein-rich addition that still keep the dish diet-friendly.

Get the recipe for satay noodle stir-fry here

Cashews provide the protein in this vegan dish, while meaty textured shiitake mushrooms offer loads of flavour, but barely any calories. Cashew nuts are also rich in cholesterol-lowering unsaturated fats, zinc and iron – vital minerals you'd normally associate with red meat. For extra speed you might want to use a supermarket-bought black bean sauce (just check the ingredients list for added salt and sugar).

Get the recipe for shiitake and cashew stir-fry here

A meld of crunchy and softer textures, this Mediterranean salad, made with mainly store-cupboard ingredients, is a hearty lunch or a light dinner with the addition of some crusty wholegrain bread and feta cheese (which is typically lower in calories and fat than Cheddar cheese). The sardines provide satiating protein and heart-healthy omega-3 fats and the olives are a good source of antioxidant vitamin E. It's already quite high in salt, so don't sprinkle over any more.

Get the recipe for olive winter salad here

This is a stodge-free, low-carb dinner high in healthy unsaturated fats including oily fish omega-3s, which help to keep the heart healthy and have anti-inflammatory effects. The asparagus and broccoli in this dish provide lots of vitamin C and folate, which play a role in keeping the immune system healthy and fatigue at bay.

Get the recipe for soy and honey roasted salmon with greens here

Another super-healthy salmon dish, this one teams the nourishing oily fish with butternut squash, asparagus and wholegrain rice. It's balanced, nutritious and would be great for refuelling after a workout, while still weighing in at less than 600 calories.

Get the recipe for asparagus, salmon and squash rice bowl here

Healthier and a whole lot lower in calories than the traditional pub version, this low-fat king prawn scampi (popcorn shrimp) and chips is made by using spray oil and the oven rather than a deep fat frier. Many bought versions of tartare sauce also have less than 50 calories a tablespoon if you don't want to make your own. Serve with mushy peas for extra fibre and yumminess.

Get the recipe for low-fat scampi, chips and tartare sauce here

With wholegrain rice, delicately poached smoked haddock and a poached (or boiled) egg on top, this lightly-spiced Anglo-Indian dish works well for slimmers, so long as you don't exceed the amount of butter and cream suggested in the recipe. Promote it from a breakfast/brunch to evening meal by serving with lightly steamed tender kale.

Get the recipe for smoked haddock kedgeree

A normal chicken Parmesan is a calorie-fest of spaghetti, cheese and breaded, fried chicken. But this lower carb and calorie version, which still tastes wonderful, uses courgette spaghetti, uncoated chicken and a herby tomato passata sauce. That leaves enough calorie leeway for a crunchy cheesy topping – if you want to make bigger waistline savings, substitute half the grated mozzarella for half-fat Cheddar.

Get the recipe for one-pan chicken Parmesan here

If you've never tried jackfruit, this tasty curry is the perfect way to get initiated. The fruit has a fibrous, meaty texture, creating a vegan dish that is as light on calories as it is full of flavour. Want to make it lighter still? Serve with cauliflower rice. 

Get the jackfruit vegan curry recipe here

Make a deliciously crispy, but healthier, chicken burger by marinating chicken in buttermilk, coating it in flour and then baking in the oven rather than frying. This recipe can still end up a bit calorie-heavy if you use full-fat spicy mayo, so swap for reduced-fat mayo instead and serve layered up with lots of veg in a seeded bun.

Get the recipe for a crispy chicken burger here

British model-turned-TV cook Lorraine Pascale created this better-for-you crumble bursting with berries. Instead of a traditional topping of butter and flour, there’s a healthy oat and almond mix, plus chopped dates thrown in for extra sweetness. 

Get the recipe for mixed berry crumble here

Granitas are light, thirst-quenching and refreshing (and, best of all, don't require any churning). A splash of rum turns this mango granita into something special, but it only has around 160 calories per serving, so even those watching their weight can enjoy it. 

Get the recipe for mango and rum granita here