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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'.

www.nhs.uk/Change4Life

Hearty vegetable soup 10 minute chicken noodle soup Pasta carbonara Roasted vegetable couscous Cauliflower cheese Slow cooked lamb, leek & lentil bake 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)

www.nhs.uk/Change4Life

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
1 x 400g can of chopped tomatoes

Fruit and veg

1 x medium onion 8 x carrots 4 x leeks 2 x celery sticks 50g packet of sugar snap peas or green beans 5 x spring onions fresh parsley 1 x yellow pepper 2 x courgettes 1 x large red onion 1 x 250g packet of cherry tomatoes 1 x red pepper 1 x cauliflower 1 x large onion 250g of potatoes 1 x savoy cabbage

dried mixed herbs ground black pepper ground cumin ground paprika

Meat and fish

250g of skinless, boneless roast chicken breasts 1 x packet of 6 lean back bacon rashers 350g of lamb neck fillet 1 x whole 2kg chicken

Frozen
1 x 500g bag of frozen peas 300g bag of frozen or fresh stir-fry vegetables

Jars and sauces

tomato puree 1 x bottle vegetable oil reduced salt soy sauce 2 x 40g packets of reduced fat Cheddar cheese sauce mix wholegrain mustard 1 x packet reduced salt gravy granules

Dairy
1 x 200g tub of lower fat soft cheese with garlic and herbs 1 x carton of 6 eggs 1 x 1.1 L bottle of 1% fat milk reduced fat parmesan reduced fat mature Cheddar cheese

Dried goods and cereals

1 x 500g packet of dried pasta shapes 1 x 300g packet of medium or fine dried egg noodles 1 x 500g packet of dried spaghetti 1 x 500g packet of couscous 1 x 500g packet of dried red lentils

Herbs and spices

reduced salt vegetable or chicken stock

www.nhs.uk/Change4Life

Hearty vegetable soup

A tasty and nourishing soup that's also a great way to get kids eating more veg. Try experimenting with different ingredients and serve with a slice of wholemeal bread.
Serves: 4 adults Preparation time: 20 mins Cooking time: 25 mins Ingredients
1 tsp vegetable oil 1 medium onion chopped 2 carrots chopped 1 leek sliced 2 celery sticks sliced 400g chopped tomatoes 1litre reduced salt vegetable or chicken stock 1 tsp tomato puree 50g sugar snap peas or green beans sliced 50g frozen peas 40g dried pasta shapes 1 tsp dried mixed herbs 1 pinch ground black pepper

Method
1. Heat the oil in a large saucepan. Add the onion, carrots, leek and celery and fry gently for 3-4 minutes. 2. Add the tomatoes, stock, tomato puree, beans and frozen peas. Bring to the boil and add the pasta, herbs and pepper. 3. Lower the heat and simmer for 15 minutes or until the pasta is cooked, stirring frequently to make sure the pasta doesn't stick.

Tip 1: Chill any soup that you don't need and keep in the fridge for up to 3 days, or freeze for up to 3
months.

Tip 2: Use 400g passata (sieved tomatoes) instead of tinned chopped tomatoes. Nutritional information:
Per portion (i.e. recipe) 100kcals / 418kJ 4.4g protein 1.5g fat of which 0.6g saturates 18.5g carbohydrate of which 9g sugars 3.5g dietary fibre 159mg sodium 0.4g salt

Suitable for freezing

www.nhs.uk/Change4Life

10 minute chicken noodle soup

This is such a versatile dish - it's ideal for using up leftover veg and you can use any type of meat. An almost instant meal in a bowl!
Serves: 4 adults Preparation time: 3 mins Cooking time: 7 mins Ingredients
125g medium or fine dried egg noodles 1.2 litres reduced salt vegetable or chicken stock 300g frozen or fresh stir-fry vegetables 250g skinless, boneless roast chicken breasts sliced 1 pinch ground black pepper 1 tsp reduced salt soy sauce

Method
1. Put the noodles into a heatproof bowl and cover them with boiling water. Leave to soak for 6 minutes. 2. Meanwhile, pour the stock into a large saucepan and bring up to the boil. Add the vegetables and simmer for 5 minutes. 3. Drain the noodles, then add them to the saucepan with the sliced chicken. Season with pepper. Heat for 1-2 minutes, then ladle into bowls. 4. Serve each portion sprinkled with a few drops of soy sauce.

Tip 1: This is a great way to make the most of any fresh vegetables that need to be used up. Tip 2: If you like things spicy, add a few fine slices of fresh red or green chilli, or a pinch of dried chilli flakes. Nutritional information:
Per portion (i.e. recipe) 245kcals / 1025kJ 26g protein 4g fat of which 1g saturates 26g carbohydrate of which 4g sugars 3g dietary fibre 215mg sodium 0.5g salt

www.nhs.uk/Change4Life

Pasta carbonara
This recipe turns what's usually a high-fat family favourite into a healthier option for everyone. So you can still enjoy your dish, while cutting back fat. This classic pasta recipe is made with a reduced fat cheese sauce and has a fabulous flavour!
Serves: 4 adults Preparation time: 10 mins Cooking time: 15 mins Ingredients
300g dried spaghetti 1 tsp vegetable oil 4 slices lean back bacon rashers snipped into pieces 5 spring onions trimmed and finely chopped 150g lower fat soft cheese with garlic and herbs 1 egg 150ml 1% fat milk 40g reduced fat parmesan finely grated 2 tbsp fresh parsley chopped 1 pinch ground black pepper

Method
1. Bring a large saucepan of water to the boil. Add the pasta or spaghetti and cook for 8-12 minutes, according to pack instructions. 2. Meanwhile, heat the oil in a large non-stick frying pan. Add the bacon and spring onions and cook them for about 5 minutes, stirring often. Remove from the heat. 3. Beat together the soft cheese and egg in a mixing bowl, then stir in the bacon and spring onions. Add the milk, half the cheese and the parsley (if using). Season with some pepper. 4. Drain the pasta, then return it to the saucepan. Add the egg mixture and heat gently for 2-3 minutes, stirring constantly, until the mixture cooks and thickens. Serve, sprinkled with the remaining cheese.

Tip 1: For a vegetarian version, omit the bacon. Tip 2: Check the pack instructions for cooking the pasta, as some quick-cook varieties are done in just 3-5
minutes.

Tip 3: Try adding 75g thawed frozen peas, stirring them in just after adding the egg mixture to the pasta. Nutritional information:
Per portion (i.e. recipe) 409kcals / 1711 kJ 26.5g protein 9g fat of which 4g saturates 61g carbohydrate of which 8g sugars 2.6g dietary fibre 688mg sodium 1.7g salt

www.nhs.uk/Change4Life

Roasted vegetable couscous

This tasty couscous can be enjoyed on its own, or served with grilled fish, reduced fat goats' cheese or tofu.
Serves: 4 adults Preparation time: 15 mins Cooking time: 30 mins Ingredients
1 red pepper deseeded and chopped 1 yellow pepper deseeded and chopped 2 courgettes sliced 1 large red onion sliced 1 tbsp vegetable oil 300g couscous 450ml reduced salt vegetable or chicken stock 250g cherry tomatoes 1 pinch ground black pepper

Method
1. Preheat the oven to 200C, fan oven 180C, gas mark 6. 2. Put the peppers, courgettes and onion into a roasting tin and add the vegetable oil, tossing to coat. Roast in the oven for 25-30 minutes, turning over after 15 minutes. 3. Meanwhile, put the couscous into a heatproof bowl and add the hot stock, stirring to mix. Cover and leave for 10-15 minutes to soak and swell, then stir with a fork to fluff up the grains. 4. Remove the vegetables from the oven and add the cherry tomatoes and couscous, stirring them through. Season with some pepper. Return to the oven for a further 5 minutes to heat through, then serve.

Tip 1: If you're a fish lover, you could serve the couscous with grilled salmon or haddock fillets. Tip 2: For vegetarians, serve each portion with a 25g portion of reduced fat goats' cheese on the top.
Alternatively, stir through a 150g pack of marinated tofu pieces with the couscous and cherry tomatoes, before returning to the oven to heat through.

Nutritional information:
Per portion (i.e. recipe) 280 kcals / 1172kJ 7g protein 7g fat of which 1g saturates 50g carbohydrate of which 10g sugars 3g dietary fibre 66mg sodium 0.2g salt

www.nhs.uk/Change4Life

Cauliflower cheese
This recipe turns what's usually a high-fat family favourite into a healthier option for everyone. So you can still enjoy your dish, while cutting back on fat.
Serves: 4 adults Preparation time: 10 mins Cooking time: 20 mins Ingredients
1 cauliflower large, broken into florets 450ml 1% fat milk 80g reduced fat Cheddar cheese sauce mix 1 tsp wholegrain mustard 1 pinch ground black pepper 40g reduced fat mature Cheddar cheese grated

Method
1. Preheat a medium grill. Put 4 individual heatproof dishes or one large baking dish in the grill compartment, to warm. 2. Cook the cauliflower in a large saucepan of boiling water for 10-12 minutes, until tender. Drain thoroughly, reserving 150ml of the cooking liquid. Share the cauliflower between the warm dishes or put it into one large dish. 3. Mix together the reserved cooking liquid with the milk. Follow the pack instructions to make the cheese sauce with the milk mixture. Remove from the heat and add the mustard (if using), then season with some pepper. 4. Pour the sauce over the cauliflower and sprinkle the grated cheese on top. Grill for 3-4 minutes, until lightly browned. Serve at once.

Tip 1: Serve the cauliflower cheese with slices of wholemeal bread to mop up the cheese sauce. Tip 2: Next time, make cauliflower and broccoli cheese by using equal quantities of cauliflower and broccoli. Nutritional information:
Per portion (i.e. recipe) 246kcals / 1029kJ 20g protein 10g fat of which 3g saturates 21g carbohydrate of which 13g sugars 4g dietary fibre 872mg sodium 2g salt

www.nhs.uk/Change4Life

Slow cooked lamb, leek & lentil bake

It takes about 20 minutes to put this casserole together, then you can enjoy the mouthwatering aromas as it slowly cooks.
Serves: 4 adults Preparation time: 20 mins Cooking time: 1 hr 25 mins Ingredients
1 tsp vegetable oil 350g lamb neck fillet trimmed and sliced 1 large onion sliced 1 leek sliced 2 carrots sliced 100g dried red lentils 50g frozen peas 750ml reduced salt vegetable or chicken stock 2 tsp tomato puree 1 tsp ground cumin 1 tsp ground paprika 1 pinch ground black pepper 400g potatoes peeled and thinly sliced

Method
1. Preheat the oven to 180C, fan oven 160C, gas mark 4. 2. Heat a large flameproof casserole dish on the hob and add the vegetable oil. Add the lamb chunks, letting them sear and brown before turning them over. Cook for 3-4 minutes until browned on all sides. 3. Add the onion, leek, carrots, lentils, peas, stock, tomato puree, cumin and paprika. Season with some pepper and stir well. Bring up to the boil, then remove from the heat. 4. Arrange the sliced potatoes in an overlapping layer to cover the surface of the lamb mixture. Cover and bake for 1 hours, removing the lid for the final 30 minutes to brown the potatoes.

Tip 1: Dried red lentils don't have to be pre-cooked as they soon become tender. Tip 2: The cumin and paprika add extra flavour and spiciness, though you could leave them out if you
prefer.

Nutritional information:
Per portion (i.e. recipe) 406kcals / 1699kJ 28g protein 14g fat of which 6g saturates 44g carbohydrate of which 11g sugars 7g dietary fibre 111mg sodium 0.3g salt

www.nhs.uk/Change4Life

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: 1 hrs Ingredients
1 whole 2kg chicken 1.2kg potatoes peeled and quartered 1 tbsp vegetable oil 4 carrots sliced 2 leeks sliced savoy cabbage 150g frozen peas 4 tsp reduced salt gravy granules

Method
1. Preheat the oven to 190C, fan 170C, gas mark 5. 2. Put the chicken into a large roasting tin and roast in the centre of the oven for 1 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. Nutritional information:
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

www.nhs.uk/Change4Life