Fitness columnist Emmet Rushe shares three recipes for three low-calorie and tasty meals that are neither bland nor boring.

I know that for some of you, resolutions are a distant memory, but for those of you that are hanging onto your New Year’s goals by a thread, I am going to give you even more tips that will make it easier for you to stay on-track.

When it comes to food, the one thing that I try and get across to my Personal Training clients and to my Rushe Fitness class members, is that food should NOT be bland and boring.

It got to the point last summer where I went off and designed the Ditch The Diet Cookbook

It has 150 meal ideas in it ranging from breakfasts, lunches, dinners and even snacks and every one of them has loads of taste.

Why is this important you might ask?

That’s simple!

If your food does not look or taste appealing, you won’t want to eat it and therefore will be less likely to stick to your nutrition plan for any period of time.

After all, who actually enjoys eating bland and boring food?

I certainly don’t, and from training hundreds of people over the last few years, no-one else does either.

So, with that in mind, let’s give you some recipes to help with your success.

All of these meals are low in calories and high in taste.

Breakfast has been called the most important meal of the day, but for most people, a bowl of cereal is the most exciting option they can think of.

This recipe for Bacon and Egg muffins can be made the night before and simply heated the following morning and is a favourite for my members.

Bacon and Egg Muffins


6 Eggs
2 rashers Bacon
1 small Onion, finely diced
1 tsp dried Oregano
½ tsp of Chilli Powder
1 tbsp. Donegal Rapeseed Oil


  1. Preheat oven to 180c (160f), 350f, Gas Mark 4.
    Line a muffin tin with 4 paper cases.
  2. In a bowl whisk the eggs & seasoning together.
  3. In a small frying pan, using the Donegal Rapeseed oil, fry the bacon until crispy.
    Allow to cool slightly and chop/crumble the bacon.
  4. Add the bacon & onion to the egg mix. Beat well & divide between the 4 muffin cases.
    Bake in the oven for 10-15 minutes until firm.

These savoury muffins can be eaten chilled & taken to work in lunchboxes and they are a great alternative to eating plain eggs which some don’t find appealing.

Lunch comes next.

Again, when it comes to lunch, the majority of ideas that I see are often based around soup, or a sandwich or a combination of the 2.

Those aren’t the most interesting lunches I can think of and I know we can do better.

BBQ Chicken and Bacon

4 skinless Chicken Breasts

4 rashers Bacon


4 tbsp. Tomato Puree
1 tbsp. Fish Sauce
2-3 drops of Tabasco
2 tsp Honey
2 Garlic cloves, crushed


  1. Cut a few slashes into both sides of the chicken breasts & place in a dish.
  2. In a bowl mix together the marinade ingredients & pour over the chicken breasts. Make sure each breast is thoroughly covered in marinade.
  3. Cover the dish & store in fridge for 4 hours or more.
  4. Oil the bbq grill. Place chicken on the grill & cook for 8 minutes each side.
  5. During last 4 minutes of cooking time. Grill bacon for 2 mins each side.
  6. Serve chicken & bacon with fresh salad.

Chicken breast is something that people struggle with to flavour, this BBQ sauce is low in calories, carbs and fat and tastes great.

Onto dinner.

For most people, this is something where most people actually do quite well, but it is easy after a long day to just order a takeaway and throw all your good work to the wayside.

I’m going to give you a takeaway with a difference.

This meal for 2 is really high in protein and super low in carbs, calories and fat.

Bombay Tiger Prawn Curry


1kg Tiger Prawns, peeled & deveined
1 tsp Ground Cumin
1 tbsp. Curry Powder
1 tbsp. Tomato Puree
50ml Lime Juice
1 tbsp. Ginger, grated
1 Garlic Clove, minced
1 tsp Ground Ginger
1 tsp Garlic, minced


1 Onion, in chunks 2 tbsp. Olive Oil1In a food processor, blend the ginger & garlic together. Next add the onion to make a paste.

2.In a large non-stick frying pan, heat oil over low heat & add the paste. Cook for 5 mins to release the flavours. Stir in the tomato puree & sauté for another minute.

3.Add the spices & continue to sauté for a further minute.

4.Add the lemon juice & bring to a simmer. Finally add the prawns & cook for 2-3 mins.

This is a great alternative to the local Indian curry that is loaded with calories and it tastes even better.

If you would like to follow a proven, results driven program, that you can do from home with very little equipment, click the link below and take a look at my Drop a Dress size challenge program.
It starts next today the 27th and it is the best way to get real results from home.