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Air Fryer Low Fat Lunches

Fresh, flavour-packed and perfect for busy weekdays, this Air Fryer Low Fat Lunches Meal Plan proves healthy lunches never have to be boring. From comforting red pepper & tomato soup to colourful turkey fajitas and crispy hot honey chicken skewers, every recipe is designed to keep you full and satisfied without weighing you down. You’ll also find hearty halloumi & sweet potato bowls, juicy stuffed tomatoes and golden chicken croquettes.. all made simple with the air fryer. Whether you’re meal prepping ahead or looking for easy low calorie lunch inspiration, this plan makes healthy eating feel effortless and delicious.

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The recipes

Air Fryer Veggie Burger (under 200 calories & £1 per serving)

These air fryer veggie burgers are everything you want in a quick, meat-free dinner.. crisp on the outside, tender in the middle, and packed with flavour. Made with creamy butterbeans, sweet pops of sweetcorn and vibrant spinach, they’re hearty, satisfying and budget-friendly too. Perfect for busy weeknights, lunchbox leftovers or a speedy weekend meal, these burgers come together with minimal prep and cook beautifully in the air fryer for a golden, lightly crisp finish. Serve them in buns, wrap them in flatbreads, or enjoy with wedges and salad for a simple, wholesome plate.

Prep Time

5 minutes

Total Time

15 minutes

Calories

179

Protein

10g

Carbs

28g

Fat

4g

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Air Fryer Red Pepper & Tomato Soup

There’s something so comforting about a bowl of homemade soup, especially when it’s this easy. The air fryer does all the hard work here, gently roasting the red peppers, tomatoes, and onion until they’re soft, sweet, and full of flavour. Blended with a touch of garlic, tomato purée, and rich vegetable stock, it becomes silky smooth and beautifully vibrant. Finished with a dollop of crème fraiche and a sprinkle of fresh parsley, this soup is perfect for a quick lunch or a cosy supper. It’s fresh, wholesome, and proof that even simple ingredients can make something truly special.

Prep Time

5 minutes

Total Time

20 minutes

Calories

94

Protein

3g

Carbs

22g

Fat

1g

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Air Fryer Halloumi & Sweet Potatoes

Crispy halloumi and sweet potatoes with roasted veggies and a honey dressing makes the perfect healthy lunch! So easy, so delicious, and all made in the air fryer in just 15 minutes!

Prep Time

5 minutes

Total Time

16 minutes

Calories

205

Protein

5g

Carbs

48g

Fat

1g

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Air Fryer Turkey Fajitas

Bursting with bold spices and tender turkey, it’s a dish that promises to satisfy your craving for Mexican cuisine without the hassle of lengthy cooking times. If needed, you can easily switch out the turkey for chicken or steak strips, or a plant based alternative – just adjust your cooking time accordingly. So I cooked my recipe for healthy air fryer turkey fajitas with Alexis Conran on the Channel 5 TV show “Air Fryers: Do You Have The Right One”

Prep Time

5 minutes

Total Time

17 minutes

Calories

630

Protein

55g

Carbs

84g

Fat

9g

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Air Fryer Stuffed Tomato

Air fryer stuffed tomato is a simple dish that you can have as an appetiser or as a main dish for any occasion. They are quick to make with the air fryer and are filling and so tasty! This recipe is not only a great way to enjoy a delicious meal but also a fantastic method to use up any leftover vegetables you might have in the fridge. The combination of juicy tomato, flavourful couscous, and crunchy breadcrumbs creates a delightful texture and taste experience.

Prep Time

10 minutes

Total Time

20 minutes

Calories

761

Protein

26g

Carbs

158g

Fat

2g

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Air Fryer Hot Honey Crispy Chicken Skewers

Bring the heat and the crunch with these irresistible Hot Honey Crispy Chicken Skewers! Juicy chicken bites are coated in a golden, crunchy crust and finished with a sticky drizzle of sweet-spicy hot honey. Perfect for sharing, snacking or serving up at dinner, these skewers are guaranteed crowd-pleasers.

Prep Time

5 minutes

Total Time

17 minutes

Calories

396

Protein

52g

Carbs

25g

Fat

9g

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Air Fryer Chicken Croquettes

This is a great recipe to use up left over from a Sunday roast!! Air fryer chicken croquettes are one of my all time favourite comfort food, I love their crispy exterior and creamy, flavourful filling. Traditionally deep fried, these scrummy bites have now been reimagined with a healthier twist. So thanks to the wonderful air fryer, using less oil, making them a lighter yet still satisfyingly crispy treat. I love my croquettes made with chicken, but you can use all kinds of different fillings, from cheese, chorizo, ham and bacon!

Prep Time

10 minutes

Total Time

22 minutes

Calories

167

Protein

9g

Carbs

25g

Fat

3g

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Ingredients

For

4

M

I

Fruit and Vegetables

1 tin Sweetcorn

4 handful Fresh spinach

6 Red pepper

4 Large ripe fresh tomato

2 Brown onion

2 medium size Sweet potato

360 g Asparagus

6 Mixed peppers

2 Large onion

2 Lime

1 Ice berg lettuce

2 Large red chilli pepper

2 Extra lime

4 Beef tomato

2 Onion

1 Courgette

267 g Mashed potato

Meat, Poultry, Fish

800 g Turkey breasts

4 Chicken breast

1.3 Eggs

67 g Cooked and shredded chicken

Dairy

3 Egg

2 dollop Crème fraiche

250 g Halloumi

Pasta, Rice & Grains

4 cup Cous cous

Herbs & Spices

1 tsp Garlic granules

1 tsp Onion granules

3 tsp Smoked paprika

2.5 tsp Cumin

2.5 tsp Salt

Black pepper

2 Pepper

2 sprinkle Fresh parsley

4 tsp Paprika

3 tsp Chilli flakes

1 tsp Cayenne pepper

1 tsp Turmeric

1 tsp Ground coriander

2 Thumb size piece of ginger

2 handful Coriander

2 tsp Garlic powder

1 tsp Black pepper (tsp)

0.7 tsp Onion powder

0.7 tsp Dried parsley

Baking

2 tbsp Breadcrumbs

4 Brioche buns

Panko bread crumbs

4 tbsp Plain flour

33 g Plain flour (g)

33 g Breadcrumbs, finely blitzed

Cupboard Staples

Olive oil spray

2 pint Vegetable stock

Oil spray

2 dash Oil

2 Seasoning

2 spray Olive oil

Low calorie cooking spray

Canned & Jarred

1 tin Butter beans

4 tsp Garlic paste

2 tbsp Tomato purée

Other

2 tbsp Sesame seeds

Crusty bread

8 tbsp Runny honey

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