Super deals Super quick Super healthy Here are 7 supermeal recipes with great ideas for low-cost, quick and easy healthier meals. All the recipes can be prepared for around  5 and each one serves four adults (with the exception of the Sunday roast which serves six but costs a little more). If you're feeding children too, remember that they don't need to eat as much as an adult and need kid-sized portions. If you're cooking for fewer people you can simply reduce the quantities, or why not make the full amount and freeze extra portions for another day? Planning and preparing tasty meals every day of the week can feel like a big job. Here's a super way to help you prepare healthier and tasty meals quickly, cheaply and easily. Use this supermeal planner with 7 easy-to-make recipes. To make it even easier, there's also a shopping list you can take with you to the supermarket. By the way, you can find out about special offers on some of the ingredients and check out even more tips and recipe ideas online - simply search 'Change4Life'.
Baked potatoes with mince Lentil and vegetable cobbler Chunky chicken and sweetcorn soup Chilli con carne Sweet potato pasta Sweet and sour chicken Sunday roast Cereal with no added sugar (sweeten it with a bit of chopped up fruit instead) Low-fat yoghurt as a tasty addition to a healthier breakfast Banana on toast. It's a cheap, filling breakfast, plus it counts as one of your 5 A DAY Fruit smoothies - they are delicious, full of vitamins, minerals and fibre and count towards your 5 A DAY A toasted wholegrain English muffin or crumpet, with low fat spread. It's quick and tasty Why not eat any leftovers from your evening meal the next day as lunch too? Making a packed lunch? Wholemeal, seeded or granary bread is a healthier choice for sandwiches Eating out for lunch? More and more restaurants now show the calorie information on the menu. Look out for it and choose lower-calorie options. (A man needs around 2500 calories a day and a woman 2000)
Shopping List Making a shopping list and sticking to it can save you time and money Take a look at the labels and choose lower calorie, salt, sugar and fat options Canned goods 2 x 400g cans of chopped tomatoes 1 x 200g can of sweetcorn 1 x 410g can of red kidney beans in water 1 x 227g can of pineapple pieces in natural juice Fruit and veg 4 x baking potatoes 2 x small onions 4 x garlic cloves 30 x mushrooms (cup or button) 1 x 100g bag of lettuce leaves 1 x medium red onion 1 x 250g packet of cherry tomatoes 2 x medium onions 5 x celery sticks 1 x medium-sized parsnip 6 x carrots 1 x cauliflower fresh parsley 250g of potatoes 1 x red pepper 1 x large onion 300g of sweet potato 1 x peppers, any colour 2 x tomatoes 2 x leeks 1 x savoy cabbage Dairy 1 x 500g tub of low-fat spread 1 x carton of 6 eggs 1 x 1.1 L bottle of semi-skimmed milk margarine 1 x 1.1 L bottle of 1% fat milk 1 x 500g carton of low-fat natural yoghurt reduced fat hard cheese Dried goods and cereals 1 x 500g packet of dried red lentils cornflour 1 x 500g packet of self-raising flour 1 x 1kg packet of easy cook white or brown rice 1 x 500g packet of dried pasta shapes Herbs and spices reduced salt vegetable or chicken stock ground black pepper chilli powder ground cumin Meat and fish 2 x 500g packets of extra lean minced beef 100g of cooked chicken 300g of skinless uncooked chicken (thigh or breast) 1 x whole 2kg chicken Frozen 1 x 500g bag of frozen peas Jars and sauces tomato puree 1 x bottle olive oil reduced salt soy sauce 1 x bottle vegetable oil 1 x packet reduced salt gravy granules
Baked potatoes with mince Kids tend to love baked potatoes, so make this filling, low-cost meal and serve it often! Preparation time: 15 mins Cooking time: 1 hr 0 mins 4 baking potatoes scrubbed clean 250g extra lean minced beef 1 small onion finely chopped 1 garlic clove crushed 1 handful mushrooms (cup or button) finely chopped 100ml reduced salt vegetable or chicken stock 1 tbsp tomato puree 1 handful lettuce leaves shredded 1 medium red onion sliced 1 handful cherry tomatoes 1. Preheat the oven to 200 C, fan 180 C, gas mark 6. 2. Prick potatoes with a fork before baking for 1 hour, or until tender. 3. Meanwhile, heat a large saucepan and add the mince, a handful at a time, cooking it until browned. 4. Add the onion and garlic, cook for 1 minute, then add the mushrooms, stock and tomato puree. Stir well until hot, then simmer, part-covered, for 20-25 minutes. 5. To serve, split the baked potatoes open and divide the filling between them. Serve with some watercress or lettuce, sliced red onion and cherry tomatoes on the side. Tip 1: Another time, use minced pork or turkey instead of beef. Notes: This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook Per adult portion (i.e. ¼ recipe) 312 kcals 20g protein 6.5g fat, of which 3g saturates 47g carbohydrate, of which 3g sugars 4g dietary fibre 87mg sodium 0.2g salt
Lentil and vegetable cobbler This low cost recipe is packed with fresh vegetables, and it's finished off with a topping of tasty scones. Yum! Preparation time: 25 mins Cooking time: 40 mins 2 tsp olive oil 1 garlic clove crushed 1 medium onion chopped 2 celery sticks sliced 1 medium-sized parsnip chopped 2 carrots sliced 2 handfuls cauliflowers 2 handfuls mushrooms (cup or button) sliced 1 can chopped tomatoes 75g dried red lentils 2 tbsp cornflour 450ml reduced salt vegetable or chicken stock 1 tbsp fresh parsley chopped 1 pinch ground black pepper 150g self-raising flour 45g low-fat spread 1 egg 30ml semi-skimmed milk 1. Preheat the oven to 180 C, fan 160 C, gas mark 4. 2. Heat the olive oil in a large saucepan and cook the garlic and onion for 2-3 minutes. Add the celery, parsnip, carrots and cauliflower and stir-fry for 2-3 minutes more. Remove from the heat and add the mushrooms, tomatoes and lentils. 3. Mix the cornflour with 3-4 tbsp of water and add to the saucepan with the vegetable stock and parsley. Return to the heat and bring to the boil to thicken the mixture. Season with pepper, transfer to a casserole dish, then cover and bake for 20 minutes. 4. Meanwhile, sift the flour into a large bowl. Rub in the low-fat spread with your fingertips. Beat the egg and milk together and add just enough to the dry mixture to make a soft dough. Knead lightly, then roll out on a lightly floured surface to a thickness of 2 cm and cut into 4 cm rounds. 5. Remove the casserole from the oven and raise the temperature to 200 C, fan 180 C, gas mark 6. Arrange the scones around the edge of the dish and brush with the remaining egg and milk. Return to the oven, without a lid, and cook for a further 12-15 minutes, until the scone topping is risen and golden brown. Tip 1: When cutting out the rounds of dough, avoid twisting the cutter or the scones won't rise as much. Tip 2: If you don't like some of the suggested vegetables, replace them with your favourites - perhaps broccoli, sweet potato or green beans.
Lentil and vegetable cobbler Notes: This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook Per adult portion (i.e. ¼ recipe) 405 kcals 15g protein 10g fat, of which 2g saturates 68g carbohydrate, of which 14g sugars 8g dietary fibre 605mg sodium 1.5g salt
Chunky chicken and sweetcorn soup This creamy soup is made with chopped cooked chicken, onion, sweetcorn, milk and stock with some chopped fresh parsley. It's utterly delicious! Preparation time: 15 mins Cooking time: 25 mins 15g margarine 1 small onion finely chopped 250g potatoes chopped into small chunks 600ml reduced salt vegetable or chicken stock 100g sweetcorn 100g cooked chicken chopped 300ml semi-skimmed milk 2 tbsp cornflour mixed with 2tbsp cold water 2 tbsp fresh parsley chopped 1 pinch ground black pepper 1. Melt the margarine in a large saucepan and gently cook the onion for 2-3 minutes, until softened. 2. Add the potatoes and stock, bring to the boil, then simmer, part-covered, for about 20 minutes, or until the potatoes are tender. 3. Add the sweetcorn (drained if tinned), chicken and milk and cook gently for 3-4 minutes, stirring often. 4. Add the cornflour mixture to the soup, stirring until thickened. Add the parsley (if using) and cook for another few moments. Season with ground black pepper, then serve with a slice of wholemeal bread. Tip 1: You could use chopped cooked turkey instead of chicken, or, if you like seafood, try using cooked peeled prawns for a change (defrosted if frozen). Tip 2: To ring the changes, use a leek instead of the onion, and frozen peas instead of sweetcorn. Notes: This recipe has been taken from the Change4Life 'Supermeals for under a fiver' cookbook Per adult portion (i.e. ¼ recipe) 244 kcals 13g protein 6g fat, of which 2g saturates 38g carbohydrate, of which 8g sugars 2g dietary fibre 152mg sodium 0.4g salt
Chilli con carne This chilli con carne is packed with flavour. Enjoy it with rice or serve with jacket potatoes and a dollop of low fat natural yoghurt. Preparation time: 10 mins Cooking time: 25 mins 300g extra lean minced beef 1 large onion finely chopped 2 garlic cloves finely chopped 400g chopped tomatoes 2 tsp tomato puree 2 tsp chilli powder 1 tsp ground cumin 1 red pepper deseeded and chopped 2 handfuls mushrooms (cup or button) sliced 410g red kidney beans in water drained 150ml reduced salt vegetable or chicken stock 300g easy cook white or brown rice 1 pinch ground black pepper 1. Heat a large saucepan and add the minced beef, a handful at a time, cooking it until browned. Add the onion and garlic and cook for another 2-3 minutes. 2. Add the chopped tomatoes, tomato puree, spices, red pepper, mushrooms, kidney beans and stock. Bring to the boil, then lower the heat and simmer gently for between 15-20 minutes. 3. Meanwhile, cook the rice according to pack instructions. 4. Season the chilli with pepper and serve with boiled rice. Tip 1: Instead of serving with rice, serve with baked potatoes, topped with a spoonful of low-fat plain yogurt and some chopped cucumber and tomatoes. Tip 2: Turkey mince makes an excellent chilli - and it's lower in fat too. If you are a vegetarian, substitute the minced beef with vegetarian mince. Per portion (i.e. ¼ recipe) 488kcals / 2042kJ 30g protein 5g fat of which 1.5g saturates 82g carbohydrate of which 12g sugars 7g dietary fibre 364mg sodium 0.9g salt Suitable for freezing
Sweet potato pasta This quick and simple pasta dish makes an economical midweek supper that's suitable for vegetarians Preparation time: 10 mins Cooking time: 15 mins 300g sweet potato peeled and cut into small cubes 300g dried pasta shapes 100g frozen peas 2 tbsp 1% fat milk 150g low-fat natural yoghurt 40g reduced fat hard cheese finely grated 1 pinch ground black pepper 1. Cook the sweet potato chunks in simmering water for 12-15 minutes, until tender. Drain well. 2. Cook the pasta shapes in a large saucepan for 6-8 minutes, or according to pack instructions, until tender. Drain well then return to the saucepan. 3. Stir the sweet potato chunks and frozen peas through the pasta. Add the milk and yogurt and heat gently for 1-2 minutes. Serve, sprinkled with the cheese and a little ground black pepper. Tip 1: You could use butternut squash as an alternative to sweet potato. Tip 2: Add extra vegetables if you like, such as chopped red pepper and sweetcorn. Per portion (i.e. ¼ recipe) 198kcals / 828kJ 10g protein 5g fat of which1g saturates 31g carbohydrate of which 10g sugars 4g dietary fibre 432mg sodium 1g salt
Sweet and sour chicken Kids will enjoy this sweet and sour recipe - so much healthier than the takeaway version. Swap the chicken for turkey or lean pork if you fancy a change. Preparation time: 20 mins Cooking time: 30 mins 150g easy cook white or brown rice 227g pineapple pieces in natural juice 1 tbsp cornflour 2 tsp tomato puree 1 tsp reduced salt soy sauce 2 tsp vegetable oil 300g skinless uncooked chicken (thigh or breast) cut into chunks 1 medium onion thinly sliced 1 peppers, any colour deseeded and cut into chunks 3 celery sticks sliced 2 tomatoes sliced into wedges 1 pinch ground black pepper 1. Put the brown rice on to cook in plenty of boiling water for 30 minutes, or until tender. If using white rice, remember it needs to cook for just 12 minutes. 2. Meanwhile, drain the juice from the pineapple into a small bowl or jug. Cut the pineapple rings into chunks. Add the cornflour to the juice and stir until smooth, then mix in the tomato puree and soy sauce. Set to one side. 3. 10 minutes before the rice is cooked, heat the oil in a wok or very large frying pan. Add the chicken and stir-fry over a high heat for 3-4 minutes. 4. Add the onion, pepper and celery to the wok or frying pan. Stir-fry for another 3-4 minutes, then add the tomato wedges and pineapple. 5. Stir the pineapple juice mixture, then add it to the wok, stirring until hot and thickened. Season with pepper, then serve with the drained rice. Tip 1: Why not try making this recipe with turkey or lean pork instead of chicken? Tip 2: Add extra vegetables to the stir-fry or vary them to suit you. Try broccoli florets, red onion, sliced green beans and carrot strips for a change. Per portion (i.e. ¼ recipe) 295kcals / 1234kJ 21g protein 5g fat of which 1g saturates 45g carbohydrate of which 8g sugars 3g dietary fibre 959mg sodium 0.6g salt
Sunday roast Everyone thinks a roast takes a lot of effort but this recipe proves how simple it can be. Why not make it at the weekend and invite friends and family round to enjoy your efforts? Serves: 6 adults Preparation time: 20 mins Cooking time: 1½ hrs 1 whole 2kg chicken 1.2kg potatoes peeled and quartered 1 tbsp vegetable oil 4 carrots sliced 2 leeks sliced ½ savoy cabbage 150g frozen peas 4 tsp reduced salt gravy granules 1. Preheat the oven to 190 C, fan 170 C, gas mark 5. 2. Put the chicken into a large roasting tin and roast in the centre of the oven for 1 ½ hours. 3. Put the potatoes into a separate roasting tin and add the oil. Toss to coat, then roast on the oven shelf above the chicken for 1 hour, turning after 30 minutes. 4. Start to cook the vegetables when the chicken is almost done. The carrots will take 10-15 minutes. The leeks, cabbage and peas will take 5-8 minutes when cooked together in a covered saucepan with a small amount of boiling water. 5. Check that the chicken is completely cooked by piercing the thickest part of the leg with a sharp knife or skewer - the juices should run clear. Transfer to a carving board and cover with foil, allowing the chicken to rest for 10 minutes before carving. 6. Make the gravy according to pack instructions. 7. Serve 150g chicken per portion, without skin. Serve with the roast potatoes, vegetables and gravy. Tip 1: To add extra flavour, stuff the cavity of the chicken with half an onion, half a lemon or a few garlic cloves. Tip 2: Serve plenty of vegetables, as they're low in calories and fat, though avoid adding butter or salt. Tip 3: Use the leftover chicken in the 10-minute chicken noodle soup recipe. Per portion (i.e. 1/6 recipe) 525kcals / 2197kJ 52g protein 15.5g fat of which 5g saturates 48g carbohydrate of which 14g sugars 11g dietary fibre 196mg sodium 0.5g salt