The Healthy Gut Handbook Calorie Guide
Calories given for individual servings
Soups
Minestrone: serves 4= 241 Kcal without parmesan. page 140
Green pea and spinach: serves 4= 167 Kcal without yogurt. page 142
Hearty Split pea and veg: serves 4= 171 Kcal without yogurt. page 144
Leek and potato: serves 4= 259 Kcal. page 145
French onion and barley: serves 4 = 221 Kcal page 146
Spiced lentil: serves 4 = 293 Kcal page 147
Jerusalem artichoke: serves 6 = 206 Kcal page 148
Chicken noodle: serves 2 = 366 Kcal page 149
Chicken stock: makes 1 litre = 10 Kcal per 100ml page 150
Chicken
Baked chicken breast: serves 2 = 234 Kcal page 154
Pesto chicken: serves 2 = 403 Kcal page 155
Lemony chicken stir-fry: serves 2 = 361 Kcal calculated without rice
page 157
Spiced chicken with chickpeas: serves 2 = 367 Kcal calculated without
sides page 159
Roast chicken with savoury rice: serves 4 = 398 Kcal without skin. page
171
Cheat’s chicken tikka masala: serves 2 = 346 Kcal page 161
One pan chicken bake: serves 2 = 528 Kcal page 163
Springtime chicken: serves 2 = 564 Kcal calculated with crème fraiche
page 165
Sticky BBQ chicken: serves 2 = 575 Kcal page 167
Chicken with 30 cloves of garlic: serves 4 = 357 Kcal without skin page
169
Lamb, beef and pork
Little lamb hot-pot: serves 2 = 615 Kcal, serves 3 = 410 page 176
Quick roast lamb with mint: serves 2 = 588 Kcal page 178
Lamb and sweet potato tagine: serves 2 = 651 Kcal, serves 3= 434 (both
without apricots) page 180
Simple lamb curry: serves 4 = 647 Kcal page 182
Pan fried pork (or chicken) with apple and leek: serves 2 = 461 Kcal
without creme fraiche, or 460 Kcal using skinless chicken breasts. Page
184
Steak and sweet potato wedges with blue cheese sauce: serves 2 =
541 Kcal page 186
Beef and butterbean stew: serves 4 = 419 Kcal page 188
Roast beef with shallots and red wine gravy: serves 6 = 234 page 189
Fish and seafood
Baked fish with fennel and smashed potatoes: serves 2 = 394 Kcal
calculated with seabream, 529 Kcal calculated with mackerel page
198
Sea-bass and roasted veg: serves 2 = 585 Kcal (using bass) 721 kcal
(using mackerel) page 194
Simple soy and ginger salmon: serves 2 = 272 Kcal (419 Kcal calculated
with a serving of simple vegetable stir-fry – but without cashews) page
195
One pan baked fish: serves 2 = 263 Kcal page 197
Zingy Asian cod: serves 2 = 332 Kcal page 200
Italian fish stew: serves 2 = 440 Kcal calculated without sides page 201
Thai fish stew: serves 2= 493 Kcal no rice page 203
Pad thai with prawns: serves 2 = 440 Kcal page 205
Meat-free meals
One-pan pasta with broccoli and tomatoes: serves 2 = 458 Kcal page
210
Veggie Bolognese: serves 6 = 244 Kcal no cheese page 212
Shepherdess pie: serves 2 = 598 Kcal page 214
Veg packed peppers: serves 2 = 335 Kcal page 215
Smoky bean chilli: serves 4 = 315 Kcal (496 Kcal calories including a 50g
serving of rice) page 216
Beany nut burgers: serves 2 = 510 Kcal add 79Kcal with a side of yogurt
page 218
Mixed vegetable and lentil curry: serves 4 = 370 Kcal page 222
Mediterranean vegetable lasagne: serves 6 = 553 Kcal calculated
using semi skimmed milk page 228
Chickpea masala: served 2 = 370 Kcal page 220
Sweet potato and spinach dhal: serves 4 = 377 Kcal page 224
Green veg and barley risotto: serves 2 = 466 Kcal page 226
Breakfasts and brunches
Yogurt and fruit with oat and nut crunch: serves 2 = 265 Kcal page 234
Oat and nut crunch: serves 8 = 149 Kcal per portion page 235
Hot or cold oats: serves 2 = 379 Kcal without yogurt. Add 20 calories per
tablespoon of yogurt. page 236
Overnight muesli with berries: serve 2 = 354 Kcal page 237
Boiled eggs with smoked salmon and asparagus soldiers: serves 2 = 203
Kcal page 238
Poached eggs with smashed avocado: serves 2 = 348 Kcal page 239
Scrambled eggs with asparagus: serves 2 = 477 Kcal page 240
Mediterranean brunch eggs: serves 2 = 463 Kcal without yogurt page
241
Leek and cheese omelette: serves 1 = 422 Kcal page 243
Apple pancakes with blueberries and banana: serves 2 = 469 Kcal
without yogurt page 244
Lower-sugar plum freezer jam: serves 8 = 44 Kcal page 245
Yogurt cheese: serves 2 = 138 Kcal page 246
Ten plus salads
Greek-plus salad: serves 2 = 423 Kcal page 250
Pear, barley, blue cheese and pecan salad: serving 2 = 562, serving 3 =
374 Kcal page 251
Quinoa, sweetcorn, avocado and chilli salad: serves 4 = 432 Kcal page
253
Salmon rice salad: serves 2 = 555 Kcal page 255
Tuna and mixed bean salad: serving 2 = 559 Kcal, serving 3 = 376 Kcal
page 257
Blushing roots and soft cheese salad: serves 2 = 589 Kcal page 258
Roast sweet potato, quinoa and lentil salad: serves 4 = 460 Kcal page
260
Chicken noodle salad: serves 4 = 288 Kcal page 262
Spiced chicken and rice salad: serves 3 = 460 Kcal page 264
Salsas, small salads and sides
Fresh tomato salsa: serves 4 = 52 Kcal page 268
Zingy tomato salsa: serves 4 = 74 Kcal page 269
Minted yogurt and cucumber: serves 2 = 108 Kcal page 270
Simple gut-happy salad: serves 2 = 364 Kcal page 271
Rainbow coleslaw: serving 2 = 370 Kcal, serving 3 = 247 Kcal page 272
Leftover potato salad: serves 2 = 166 Kcal page 273
Mexican rice salad: serves 2 = 394 Kcal page 274
Lunchbox salad: serves 2 = 316 Kcal page 276
Five-plus mixed veg: serves 2 = 130 Kcal page 277
Easy roasted vegetables: serves 2 = 355 Kcal page 278
Broccoli and almond rice: serves 2 = 262 Kcal page 279
Celeriac mash: serves 2 = 423 Kcal page 280
Spinach and potato mash: serves 4 = 334 Kcal page 281
Simple vegetable stir-fry: serves 2 = 135 Kcal (add 72 Kcal per serving
with nuts) page 282
Bulgur wheat salad: serves 2 = 330 Kcal page 283
Warm beans with garlic and lemon: serves 2 = 163 Kcal page 284
Dips, dressings and breads
Homemade hummus: serving 4 = 244 Kcal, serving 6 = 163 Kcal page
288
Feta and red pepper hummus: serves 4 = 279 Kcal page 289
Artichoke and lemon dip: serving 4 = 144 Kcal, serving 6 = 96 Kcal page
291
Olive oil vinaigrette: serving 4 = 254 Kcal, serving 6 = 169 Kcal page 292
Balsamic vinaigrette: serving 4 = 128 Kcal, serving 6 = 85 Kcal page 293
Yogurt mayonnaise: serves 4 = 99 Kcal page 294
Blue cheese dressing: serves 2 = 142 Kcal page 295
Yogurt flatbread: makes 4 = 220 Kcal page 296
Wholemeal flat-breads: makes 2 = 171 Kcal page 297
All the calories listed here have been calculated using various print and online
sources. While every effort has been taken to ensure the calculations are correct, we
take no responsibility for the use, or misuse, of this information.
