Easy tomato and lentil soup – 110 calories per 300g

Soup is great in so many respects – cheap and easy to make, a good use of left-overs and warm and filling for those colder days.  A mugful after a walk in the rain, a bowlful with a buttered roll for lunch or a late night low-calorie snack.  Of course, a great way to get your veggies too!

I added a dollop of soured cream to this, but made a large batch which I’ve frozen in freezer bags to enjoy in the weeks / months to come!

Easy tomato and lentil soup – 110 calories per 300g serving

Preparation Time:       30 mins

Cooking Time:            1 hr

Serves:                        6

Calories per serving:  110


Olive Oil, Extra Virgin                                              15ml

Carrot, Whole, Raw, Peeled                                    85g

Onions, Red                                                              85g

Celery, Raw, Trimmed                                              75g

Garlic, Raw                                                                3 Cloves

Knorr Vegetable Stock Pot                                      1 pot / 33g

Water, Tap                                                                 1000ml

Tomatoes, Tinned, Chopped                                   2 tins / 800g

Lentils, Red, Split, Dried                                          65g

Worcestershire Sauce, Lea & Perrins                    1 Tbsp/15ml


Peel the onion. Peel the carrots. Wash and trim the celery. Finely dice the carrot and celery. Finely chop the onion.


Place the oil into a large lidded saucepan and heat over a medium heat, Add the onions, celery and carrot and cook until softened (about 15 minutes). Add the garlic and cook for a further 5 minutes.

Add the tinned tomatoes, stock pot, water and red lentils and bring the mixture to a boil. Lower heat and simmer, covered, for about 45 minutes, stirring every 10-15 minutes.

Add the Lea & Perrins sauce, stir through.  Serve topped with plenty of freshly ground black pepper.

This soup is best liquidised, but a stick blender will also work well.

Add a dollop of creme fraiche or soured cream for your very own cream of tomato soup!

Three Bean Salad – 160 calories

Attempting to introduce more beans and pulses into my diet, and using up some of my staple store cupboard ingredients, I came up with this delicious three bean salad!

Beautifully refreshing and very versatile – alongside a regular salad, in a wrap…. what’s not to like!  As well as being super healthy, it’s filling and fairly low in calories.  Colourful, crisp and flavoursome.  Quick to assemble!

Three bean salad

Preparation time:              20 mins

Cooking time:                    N/A

Serves:                                6

Calories per serving:          160



Black Beans, canned – drained                               234g

Chick Peas, canned – drained                                 177g

Cannellini Beans, canned – drained                        147g

Garlic, peeled                                                             2 cloves

Half a small red onion                                               26g

Vine tomato                                                               130g

Chunk of cucumber                                                  55g

Radish, trimmed x 4                                                 40g

Red lady apple, quarter                                           30g

Celery stick, trimmed                                              35g

Red pepper, quarter                                                40g

Fresh coriander, chopped                                       20g

Kalamata olives, 6 x pitted and chopped



Lime juice                                                                2 tbsps/30ml

Virgin Olive oil                                                         2 tbsps/30ml

Wholegrain mustard                                               2 tsps/10g



Drain and rinse the beans. Remove skins from chickpeas if desired.

Skin/trim and then finely chop the red onion, garlic, tomato, cucumber, red pepper, radish, celery, olives, apple.

Mix together the chopped vegetables and the beans.

Finely chop the coriander.

Pour over the oil, lime juice and add the mustard. Stir to combined. Sprinkle with plenty of freshly ground black pepper.



Marinated Red Cabbage Slaw – 145 calories

Marinated Red Cabbage Slaw

There’s nothing I love more than a plate full of colour, flavour and texture and this red cabbage slaw will add just that!

Marinated Red Cabbage Slaw

Preparation Time:   3 hrs 30 mins (includes 3 hours marinating)

Cooking Time:   N/A

Serves:  8

Calories per serving:  145.2


Red Cabbage                           –  335g

Red Onions                              –  60g

Extra Virgin Oil                         –  20ml

Balsamic Vinegar                     –  20ml

Caster Sugar                            –  2 Tsps/10g

Raisins                                      –  55g

Carrots                                      –  150g

Walnuts                                     –  90g

Fresh Parsley                           –  6 Tbsps/22.8g

Fresh Mint                                –  6 Tbsps/9.6g


Roughly chop the walnuts and toast in a frying pan, being careful not to burn. Roughly chop the fresh parsley and mint.

Peel and finely slice the carrots, finely slice the red cabbage and onion.

Combine the oil, vinegar and sugar.

Combine the raw vegetables, pour over the dressing, mix through and chill in the fridge for 3 hours.

When ready to serve, add walnuts, mint and parsley. Season and toss to combine.

Nutrition Data Per Serving

Calories (kcal)  145.2

Protein (g)  3.0

Carbohydrate (g)  1.8

Fat (g)  9.8

Fibre (g)  2.3

Fruit & Veg  1.1

Red slaw alongside a cashew and chestnut nut roast and Brussel sprouts.

Prawn & Rose Harissa Spaghetti – 438 calories

This was a super-quick and filling meal, made using store cupboard ingredients.  I’m not a huge fan of basil pesto, but this rose harissa pesto was absolutely delicious and added a nice spicy kick to the dish.

Preparation time:      10 minutes

Cooking Time:           20 minutes

Serves:                        2

Calories per portion:  438 calories

IngredientsOlive Oil  – 1 Tbsp/15ml

Garlic, Raw  – 2 Cloves/6g

Cherry Tomatoes      – 150g

Chestnut Mushrooms    – 125g

Lemon zest from one lemon   – 4g

Courgette, (julienned, discard the seeded core)   – 1 very large/224g

Dried Chilli Pepper Flakes   – ½ Tsp/1.5g

Baby Leaf Spinach – 1 Serving/90g

Spaghetti, Whole Wheat, Dry Weight – 140g

Cooked Jumbo King Prawns   – 150g

Harissa Paste, Rose, Belazu    – 20g


Preparation: Zest the lemon. Peel the garlic and finely chop. Halve the cherry tomatoes. Wipe the mushrooms and cut into chunks.  Julienne the courgette to make “courgetti” strands.

Cook the pasta following pack instructions, then drain, reserving a ladleful of cooking water.

Heat the oil in a large frying pan, add the courgette strands, mushrooms and tomatoes to the pan and fry over a medium heat for 5 mins, or until beginning to soften and turn juicy. Add the garlic clove and stir for a further 2/3 minutes

Stir through the prawns to heat through for about 2 mins. Add the harissa, lemon zest and spinach stirring to coat and allowing the spinach to wilt.

Add the cooked spaghetti and pasta water to the prawns, spinach and courgette mixture. Stir thoroughly to combine, season to taste and serve.

Nutrition Data Per Serving

Calories (kcal)        437.8
Protein (g)                24.5
Carbohydrate (g)     53.0
Fat (g)                        13.8
Fibre (g)                     11.3
Fruit & Veg                  4.0


Far too long…

It has been far too long since I last posted here to my Blog. No excuses really!

Life goes on…. my weight loss journey continues.  My exercise regime is unchanged.

Interestingly, I managed to lose about a stone during 2020, but then managed to gain about 10lb during 2021!  A few sneaky extra treats sneaked in here and there can completely sabotage ones weekly weight loss progress.

Whilst many people struggled with the tedium of lockdowns, I seized the opportunity to exercise every day (for up to two hours) which gave me plenty of wiggle room and a few additional calories to enjoy.

Thankfully, my health has remained excellent and (hoping not to tempt fate here) I have avoided contracting Covid – although many of those around me have not been as fortunate.

Not having holidays and social events also helped – however careful and mindful I am, a few days away from home can wreak havoc with my weight.

Slowly life is returning to “normal” and my diary is beginning to look a little more exciting.

I’m determined to post a little more frequently and share some of the meals that I cook which help to keep me on track.

Sirloin steak stir fry. No need for noodles or rice!
Pan fried sea bass fillet with sun dried tomato and basil quinoa & rice, roasted fennel, tender stem brocolli and a little buffalo Mozzarella cheese.
My quick and easy aubergine Parmigiana with stir fried cabbage and leek, Mexican rice and soured cream  https://flidfit.com/2019/08/09/speedy-aubergine-parmigiana-412-calories/
Eating in the garden, turkey meatballs with a pomodoro, & chianti pasta sauce, griddled courgette, wholewheat spaghetti and grated cheese.
Mushroom Stroganoff with brown rice, roasted butternut squash, green beans and fresh coriander.