If you are trying to stay on top of your fitness goals, being able to make your favourite meals in a more ‘balanced way’  is helpful!

There is nothing wrong with a cheesy, meaty and pasta filled lasagne, but if you have a weight loss goals in mind, you might need to limit the indulgence of the traditional version of this meal to special occasions.  And here is why…

A Traditional Lasagne

In a frozen Woolworth lasagne there is around 600 calories, 30g of fat, 50g of carbohydrates, 24g of protein and 8g of dietary fibre. I can imagine that it would be similar in most store bought or restaurant versions. What we see in a ‘traditional’ version is that the higher calories are likely to spill you out of a weight loss zone, the ratio of fat to carbohydrates to protein may not support weight loss and the fibre content may effect level of fulness.

This cauliflower cheese lasagne however takes on a completely new macro profile: 370 calories, 14g of fat, 37g of carbohydrates and 29g of protein. This recipe is still totally delicious but packs some serious punch to better support weight loss. And here is why:

1. Calories First

If you are also looking to see a reduction in body fat, you need to create a deficit in your weekly nutrition budget of 3500 calories, which is around 500 calories per day. A piece of traditional lasagne of 600 calories is likely to see you spilling out of deficit calories or needing you to really cut calories in other meals in  might consume in your day.

2. Macro Ratios

Firstly, no macro mix can help you lose weight if you are eating too many calories. However, you macro mix is important as it has more to do with the way you feel.

To find out more about macros head to this Macronutrient Overview.

Your body type, metabolism and weekly physical activity level all have some bearing on your ideal percentages for that moment in time. You might prefer to eat a lower carbohydrate and high fat diet or vice versa, but it is importance to consider as this will have a huge impact on how you feel, therefore your ability to stay adherent and consistent in the long-term. And it is by being consistent in the long-term that will help you get results. Studies also indicate that you should aim to keep the same basic macro ratio so that your body is able to adapt to the energy sources you are feeding it.

Learn more about the Golden Ratio for Fat Loss.

3. Higher Fibre

It is common knowledge that opting for high fibre food helps to promote weight loss. This is because foods that are high in dietary fibre, such as vegetables, are more filling while also being lower in calories, therefore we are less likely to want to fill up on more starchy, calorie dense foods. It is also a good idea to increase you water intake as you increase your fibre intake too.

Cauliflower Cheese Lasagne

If you have ever tried to make a veggie based lasagne, you may have noticed that it can become quite ‘wet’. For this reason, I like to pre-bake the veggies for 15 minutes and keep the meat sauce quite thick. You can also substitute any variety of veggies in this lasagne depending on what you have in the fridge. I have made it before using just eggplant and pumpkin and zucchini. I can confirm, it was delicious!

Serves: 4 370 calories/ 14g F/ 37g CHO/  29g P

Ingredients:

• 500g mince beef
• 1 eggplant, sliced into strips
• 200 g, sweet potato (sliced into strips)
• 2 x zucchini sliced into strips
• 1 x red onion
• 1 clove fresh garlic
• 2 tbsp, tomato paste
• 1 head, large cauliflower
• 1 cup light tasty shredded cheese
• 2 tbsp, grated parmesan
• 1 x canned tomatos

Method:

1. Line a baking tray with paper and bake all sliced veggies at 200 degrees for 15 minutes.
2. Meanwhile, heat a little oil in a pan. Sauté onions and garlic before adding beef.
3. Add canned tomatoes and paste and allow to cook through.
4. In a seperate pot, cook florets of cauliflower in stock.
5. Once cauliflower is cooked, strain and put through a blender. Stir in 1/2 cup of cheese. If the mixture is too dry add a little pot stock.
6. Once all the components are ready, layer lasagne following meat, veggie and cheese format. Finish the lasagne by sprinkling on top the remaining 1/2 cup of cheese and parmesan.
7. Bake for 40 minutes at 180 degrees. Enjoy!