COOK

Remarkable Food For Your Freezer

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Under 400 Calories

Most of us could afford to eat a bit more healthily. Less chocolate, more green stuff, not so much red meat...The problem is denial.  It’s a big river in Africa and not somewhere we fancy going every day. The one thing we definitely won’t deny ourselves at COOK is great tasting food.  So, not only do our Pots For One and Surprisingly Low meals have less than 400 calories and 14g of fat. No river trip required. Result.

 

OMG Pots For One: less than 400 calories and 14g of fat per portion 

OMG

 These two smoothies are both under 173 calories (when made with apple juice). 

OMG

 Surprisingly Less than 400 calories and 14g of fat (hence the surprise).

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Calorie Conscious Meal Boxes

If you’re trying to lose a few pounds a good rule of thumb is to aim to eat 500 calories less a day and do a bit more exercise. Over the course of a week, this adds up to 3,500 calories less consumed, which is the equivalent of 1lb of fat. Based on Reference Intake this would mean eating 1,500 calories a day.

The clear portion sizes and calorie content of our meals makes it easy to keep track of what you're eating. For dinner the secret is to have a "skinny" portion of carbohydrates with a main dish. If you were using COOK side dishes, this would simply be a matter of eating half a portion of rice or couscous rather than a full portion. Defrost it in the fridge, cook one half and then use the remaining half the next day.

If you’re trying to lose a few pounds a good rule of thumb is to aim to eat 500 calories less a day and do a bit more exercise. Over the course of a week, this adds up to 3,500 calories less consumed, which is the equivalent of 1lb of fat. Based on Reference Intake this would mean eating 1,500 calories a day.

The clear portion sizes and calorie content of our meals makes it easy to keep track of what you're eating. For dinner the secret is to have a "skinny" portion of carbohydrates with a main dish. If you were using COOK side dishes, this would simply be a matter of eating half a portion of rice or couscous rather than a full portion. Defrost it in the fridge, cook one half and then use the remaining half the next day.

Pots For One Meal Box

15 individual pots for one

A super-convenient pack of complete meals for one, full of vibrant flavours from around the world and all less than 400 calories and 14g of fat. All cook in minutes in your microwave. Full details >

£60.00 15 Pots

High Protein Meal box

Looking for meals high in protein? Look no further. Get ready for an energy boost! Full details >

£60.00 15 Pots for One

Low Sugar Meal Box

All of the flavour with less of the sugar. So tasty, your sweet tooth will never notice. Full details >

£60.00 15 Pots for One

Dairy Free Meal Box

A delicious selection of dairy-free dishes. Packed full of flavour and prepared by hand, like you would at home. Full details >

MicrowaveableOnly
£65.00 15 Meals for One

Gluten Free Meal Box

Gorgeous grub without the gluten. Perfect for those with coeliac disease or cutting back on gluten. Full details >

Gluten Free
£62.74 15 Meals for One

Calorie Conscious Weekly Meal Box A

Lunch and dinner for the week

Our weekly Low Calorie Meals Box for 2 is filled with 14 two portions to see two people safely through a week's worth of calorie-controlled lunches and dinners. Full details >

£60.00 Save £2.50 14 one portions
£110.00 Save £2.97 14 two portions

Veggie Meal Box Under 400 Calories

If you’re a vegetarian, or just want to cut back on the red stuff in 2017, these meat-free marvels will see you right. Full details >

Suitable
£63.97 15 Meals for One

Calorie Conscious Weekly Meal Box B

Our weekly Calorie Conscious Meal Box 'B' is filled with delicous recipes to see you safely through a week's worth of calorie-controlled lunches and dinners. Full details >

£58.00 Save £2.72 14 one portions
£120.00 Save £2.94 14 two portions

Pots Under 400 Calories

These pots taste AMAZING and all have less then 400 calories and 14g of fat. Perfect for lunch or a quick supper, our pots for one are ideal for anyone watching their waistline or just looking to eat a bit more healthily. (They're all microwave cook only and ready in minutes)

Last Chance

Lebanese Chicken with Olives & Peppers

Pot For One

A comforting meal which includes chicken breast in a spiced Lebanese broth with chickpeas, peppers, rice and olives. Full details >

MicrowaveableOnly Gluten Free Dairy Free Meals Pots Under 400 Calories Great Taste
£4.00 Pot For One (310g)

Halloumi & Roasted Vegetable Pasta

Halloumi cheese with roasted courgettes, yellow peppers and cherry tomatoes with cannolicchi pasta and a tomato and basil pesto sauce. Full details >

MicrowaveableOnly Suitable Pots Under 400 Calories
£4.00 Pot for One (345g)

Prawns with Chorizo & Lentils

King prawns and free range, pork chorizo with soft, speckled lentils, chickpeas, pickle peppers, baby spinach and tomatoes. Full details >

Microwaveable Chilli Level 1 Dairy Free Meals Pots Under 400 Calories Great Taste
£4.00 Pot for One (315g)
New

Lemon & Herb Chicken

Tender roasted chicken breast in a spiced lemon, oregano and thyme-infused sauce with rice, chickpeas and baby spinach. Full details >

MicrowaveableOnly Gluten Free Pots Under 400 Calories
£4.00 Pot for One (280g)
Last Chance

Ratatouille with Orzo Pasta

Chargrilled artichokes, aubergines, courgettes and peppers in a warming red wine and tomato sauce with orzo pasta. Full details >

MicrowaveableOnly Suitable Dairy Free Meals Pots Under 400 Calories
£4.00 Pot for One (290g)
Last Chance

Balinese Vegetable Curry

Chunky butternut squash, kale and sliced red onions in a rich, aromatic curry sauce made with lemongrass and coconut milk, over brown rice. Full details >

MicrowaveableOnly Suitable Dairy Free Meals Pots Under 400 Calories
£4.00 Pot for One (290g)

Keralan Chicken Curry

Pots for One

A mild curry from Southern India – tender breast of chicken and veggies in a coconut curry sauce, with pilau rice and toasted flaked almonds. Full details >

MicrowaveableOnly Gluten Free Chilli Level 1 Dairy Free Meals Pots Under 400 Calories
£4.00 Pot for One (300g)

Korean Pork & Kimchi Bowl

Pot for One

Tender pork marinated in tamari and ginger, slow cooked, shredded, and served with rice and fresh kimchi. Full details >

MicrowaveableOnly Gluten Free Chilli Level 1 Dairy Free Meals Pots Under 400 Calories
£4.00 Pots for One (270g)

Mac Cheese with Ham & Cauliflower

Pots for One

Ultimate comfort food: macaroni, cauliflower florets, leeks, chives and Chiltern ham in a light, vintage Cheddar cheese sauce. Full details >

Microwaveable Pots Under 400 Calories
£4.00 Pot for One (300g)

Hoisin Duck Noodles

Pot for One

A Chinese classic: shredded duck, egg noodles, red peppers, baby sweetcorn and spring onion in hoisin sauce. Full details >

MicrowaveableOnly Dairy Free Meals Pots Under 400 Calories
£4.00 Pot for One (310g)

Chicken Noodle Laksa

Pot For One

Marinated chicken with rice noodles in a sweet and fragrant coconut sauce. Full details >

MicrowaveableOnly Gluten Free Chilli Level 1 Dairy Free Meals Pots Under 400 Calories
£4.00 Pot For One (320g)
Last Chance

Pad Thai

Pot For One

A classic, aromatic Thai dish with egg noodles, chicken, stir-fried vegetables and cashew nuts. Full details >

MicrowaveableOnly Chilli Level 1 Dairy Free Meals Pots Under 400 Calories
£4.00 Pot For One (350g)

Caribbean Chicken with Rice and Beans

Pot For One

Jerk chicken, kidney beans and sweet potato in a delicately-spiced coconut sauce. Full details >

MicrowaveableOnly Gluten Free Chilli Level 1 Dairy Free Meals Pots Under 400 Calories
£4.00 Pot For One (335g)
Last Chance

Moroccan-Spiced Chicken

Pot For One

Moroccan-Spiced Chicken with roasted aubergines, chickpeas, apricots and harissa. Full details >

MicrowaveableOnly Gluten Free Chilli Level 1 Pots Under 400 Calories
£4.00 Pot For One (380g)

Nasi Goreng

Pot For One

A classic Indonesian rice dish made with sliced chicken, pork, egg and mushrooms, with a light soy sauce, tamarind and chilli dressing. Full details >

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Microwaveable Dairy Free Meals Pots Under 400 Calories
£4.00 Pot for One (255g)

Japanese Salmon

Pot For One

Soft, sweet salmon with classic oriental flavours - sesame, soy, ginger, lemon grass and a pleasing bite from the soya and aduki beans. Full details >

MicrowaveableOnly Dairy Free Meals Pots Under 400 Calories
£4.00 Pot for One (310g)

Teriyaki Chicken Noodles

Chicken marinated in dark soy and honey with egg noodles, edamame beans and sweetheart cabbage in a ginger and tamari soy sauce. Full details >

MicrowaveableOnly Dairy Free Meals Pots Under 400 Calories
£4.00 Pot for One (300g)

Green Thai Chicken Noodles

Chicken breast in a mild, green Thai curry sauce with rice noodles, edamame beans, spring onions and courgettes. Full details >

MicrowaveableOnly Gluten Free Dairy Free Meals Pots Under 400 Calories
£4.00 Pot for One (320g)

Other Recipes Under 400 Calories

In the below video watch how to serve our Beef Bourguignon with some remarkably clever (and easy) bread dumplings - a comforting, all in one dish (and still with only 450 calories per portion, with the two dumplings). 

The same, delicious recipes we’ve always made – they just happen to have less than 400 calories and 14g of fat (hence the surprise).

Moroccan Spiced Lamb Tagine

Leg of lamb, slow-cooked to perfection with chickpeas and an authentic blend of Moroccan spices, garnished with almond flakes. Full details >

Top 10 Bestseller Microwaveable Gluten Free Chilli Level 1 Dairy Free Meals Other Recipes Under 400 Calories Great Taste
£5.00 Serves 1 (290g)
£8.99 Serves 2 (580g)
£17.95 Serves 4 (1160g)

Lamb Casserole with New Potatoes

Tender leg of lamb with new potatoes in a rich gravy with mint and redcurrant jelly. Full details >

Microwaveable Dairy Free Meals Other Recipes Under 400 Calories
£5.00 Serves 1 (330g)
£8.99 Serves 2 (660g)

Lamb Hotpot

Slow-cooked leg of lamb with vegetables topped with sliced potatoes and rosemary butter. Full details >

Other Recipes Under 400 Calories
£5.00 Serves 1 (360g)

Chilli con Carne

A rich, slow cooked chilli with minced beef, kidney beans and a bit of a kick. Full details >

Microwaveable Gluten Free Chilli Level 2 Other Recipes Under 400 Calories Great Taste
£3.99 Serves 1 (275g)
£6.99 Serves 2 (550g)

Moroccan Lemon Chicken

Chicken breast marinated in harissa and garlic in a light lemon sauce, with green olives and sundried red peppers Full details >

Gluten Free Chilli Level 1 Dairy Free Meals Other Recipes Under 400 Calories
£4.50 Serves 1 (270g)
£7.99 Serves 2 (540g)
£15.95 Serves 4 (1000g)

Red Lentil & Mixed Bean Casserole

Hearty and delicious: tender red lentils, mixed beans, roasted vegetables and green beans in a tomato and basil sauce. Full details >

Microwaveable Suitable Gluten Free Dairy Free Meals Other Recipes Under 400 Calories
£6.00 Serves 2 (580g)

Vegetable and Chickpea Tagine

Sweet roasted peppers and aubergines, with dates and a blend of Moroccan spices. Full details >

Microwaveable Suitable Gluten Free Dairy Free Meals Other Recipes Under 400 Calories
£4.00 Serves 1 (335g)
£7.00 Serves 2 (670g)

Chilli con Veggie

A classic, rich chilli with soya mince, kidney beans and sweetcorn, garnished with spring onions. Full details >

Microwaveable Suitable Chilli Level 1 Other Recipes Under 400 Calories
£3.99 Serves 1 (285g)
£6.99 Serves 2 (570g)

Prawn Karahi

A light and fragrant curry of Tiger Prawns with blended spices, coriander and spinach. Full details >

Microwaveable Gluten Free Chilli Level 1 Other Recipes Under 400 Calories Great Taste
£5.00 Serves 1 (310g)
£10.00 Serves 2 (620g)

Garlic Chicken Curry

Marinated chicken breast pieces in a garlic and coriander sauce. Full details >

Microwaveable Gluten Free Chilli Level 1 Other Recipes Under 400 Calories
£4.25 Serves 1 (320g)

Yellow Thai Prawn Curry

Tiger prawns in a mild curry sauce infused with fennel seeds, turmeric and lime leaf. Full details >

Microwaveable Gluten Free Chilli Level 1 Dairy Free Meals Other Recipes Under 400 Calories Great Taste
£5.00 Serves 1 (295g)
£10.00 Serves 2 (590g)

Roasted Vegetable and Chickpea Curry

Oven roasted peppers with cauliflower and spinach in a gently spiced chickpea and lentil sauce. Full details >

Microwaveable Suitable Gluten Free Chilli Level 1 Dairy Free Meals Other Recipes Under 400 Calories
£4.25 Serves 1 (330g)
£7.50 Serves 2 (660g)

Broccoli & The Beast Smoothie

This is a frozen fruit sachet with broccoli, mango, spinach, pineapple, banana and celery. Simply add 200ml of juice/water of your choice and blend for 30 secs. Full details >

Suitable Gluten Free
£4.79 5 pouches per pack

Pash'n'shoot Smoothie

This is a frozen fruit sachet with mango, pineapple and passionfruit puree. Simply add 200ml of juice/water of your choice and blend for 30 secs. Full details >

Suitable Gluten Free
£4.79 5 pouches per pack

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