4 Easy Low Fat Diet Recipes to Help You Get That Summer Body - The Fitness Cafe

April 18, 2017800

The struggle to live healthy despite a time-stressed lifestyle, is real for all of us. Yet, being healthy doesn’t have to be difficult, or take up a lot of time. With so much information available on the internet today, you can easily find tips and tricks to get rid of that stubborn belly fat at the click of a button. But there’s a flipside too. Sometimes the information could be so much, that it is overwhelming. But we’re here to tell you not to worry, because we’re giving you some easy ways you could change your lifestyle for the better.

Diet is one of the most important elements of our lifestyle. A healthy diet, makes a healthy body. And if you’re trying to lose weight, you probably know already that only exercise without a tailored diet will not yield fast results. A low-fat diet, is recommended to get the maximum out of your weight-loss plan.

Low-fat diet: The basics

Fat is essential for controlling inflammation, blood clotting, brain development, energy, healthy skin and hair, and absorption of Vitamins A,D,E and K as per Medline Plus. Fat comes primarily in 3 forms:

  • Unsaturated fats
  • Saturated fats
  • Trans-fats

Unsaturated fats include fat from olive and vegetable oils, nuts, avocados and fish. Saturated and trans-fats are found in butter, lard, cream, margarine, partially hydrogenated oils, coconut and palm oil, chicken skin and fat from meat. Unsaturated fats are healthier than the other two types as they can actually help prevent heart disease.

Fat is high in calories, and consuming too many calories can cause weight gain and obesity. Obesity puts you at high risk of heart disease, diabetes, cancer, lover and kidney disease, stroke, immobility and problems breathing and sleeping. A low-fat diet can support a steady weight and prevent weight gain as it is lower in calories than a diet high on fat. A low-fat diet promotes weight loss and usually limits all types of fats as weight loss requires a reduction in total calories.

Related: Best Weight Loss Diet Tips Every Nutritionist Talks About

Low-fat diet recipes: An easy way to lose weight

We’re giving you 3 amazingly easy low-fat diet recipes, to help you get started on your weight loss journey. These recipes are great to serve to your family, for a healthier life.

#1 Oven-baked fish & chips

Give a healthy twist to a traditional favourite, by cooking in the oven instead of frying. Potatoes are great for vitamin C as well as B6, potassium and manganese

Prep time: 15 mins

Cook time: 40 mins

Serves 4



  • 880g/ 1lb 12 oz floury potato scrubbed and cut into chips
  • 2 tbsp olive oil
  • 50g fresh breadcrumb
  • zest 1 lemon
  • 2 tbsp chopped flat-leaf parsley
  • 4 x 140g/5oz thick sustainable white fish fillets
  • 200g/ 7oz cherry tomato


  1. Heat oven to 220C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil and season with salt. Cook for 40 mins, turning after 20 mins, so they cook evenly
  1. Mix the breadcrumbs with the lemon zest and parsley, then season well. Top the cod evenly with the breadcrumb mixture, then drizzle with the remaining oil. Put in a roasting tin with the cherry tomatoes, then bake in the oven for the final 10 mins of the chips’ cooking time

This recipe was originally published in Good Food magazine, February 2012

#2 Low-fat Roasties

low fat diet recipes
Image source: Pixabay

Indulge completely guilt-free with these roast potatoes – that have only 6g fat compared to the usual 14g!

Prep time: 10 mins

Cook time: 1 HR

Serves 2



  • 800g roasting potatoes, quartered
  • 1 garlic clove, sliced
  • 200 ml vegetable stock
  • 2 tbsp olive oil


Heat oven to 200C/fan 180C/gas 6. Put the potatoes and garlic in a roasting tin. Pour over the stock, then brush the tops of the potatoes with half the olive oil. Season, then cook for 50 mins. Brush with the remaining oil and cook 10-15 mins more until the stock is absorbed and the potatoes have browned and cooked properly

This recipe was originally published in Good Food magazine, February 2006

Also Read: Protein Superfoods For Weight Loss

#3 Mushroom & Thyme Risotto

Using a mixture of quinoa and rice makes this a healthy recipe, great for the family.

Prep time: 5 mins

Cook time: 25 mins

Serves 4



  • 1 tbsp olive oil
  • 350g chestnut mushroom, sliced
  • 100g quinoa
  • 1l hot vegetable stock
  • 175g risotto rice
  • handful thyme leaves
  • handful grated Parmesan or vegetarian alternative
  • 50g bag rocket to serve


  1. Heat the oil in a medium pan, sauté the mushrooms for 2-3 mins, then stir in the quinoa. Keeping the vegetable stock warm in a separate pan on a low heat, add a ladle of the stock and stir until absorbed. Stir in the rice and repeat again with the stock, until all the stock has been used up and the rice and quinoa are tender and cooked.
  2. Stir in the thyme leaves, then divide between 4 plates or bowls. Serve topped with grated Parmesan and rocket leaves

This recipe was originally published in Good Food magazine, September 2010

#4 Chicken salad & Miso brown rice

Low in fat, and a great source of iron, this Japanese-inspired meal is super-healthy!

Prep time: 15 mins

Cook time: 30 mins

Serves 2



  • 120g brown basmati rice
  • 2 skinless chicken breasts
  • 140g sprouting broccoli
  • 4 spring onions, cut into diagonal slices
  • 1 tbsp toasted sesame seeds

For the dressing

  • 2 tsp miso paste
  • 1 tbsp rice vinegar
  • 1 tbsp mirin
  • 1 tsp grated ginger


  1. Cook the rice following the pack instructions, then drain and keep warm. While it’s cooking, place the chicken breasts into a pan of boiling water so they are completely covered. Boil for 1 min, then turn off the heat, place a lid on and let sit for 15 mins. When cooked through, cut into slices.
  2. Boil the broccoli until tender. Drain, rinse under cold water and drain again.
  3. For the dressing, mix the miso, rice vinegar, mirin and ginger together.
  4. Divide the rice between two plates and scatter over the spring onions and sesame seeds. Place the broccoli and chicken slices on top. To finish, drizzle over the dressing.

This recipe was originally published in Good Food magazine, August 2010

We’re sure that with this easy low-fat diet recipes collection, your weight loss plans will yield positive results. For more recipes like this, keep watching this space!

Also Read: 9 Ways to Lose Weight Without Dieting

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