How to lose weight on the ‘air fryer diet’ – with budget meals under £2 and 400 calories that are ready in minutes

MORE than half of UK households now own an air fryer.

They are the third-most used appliance in British kitchens, after toasters and microwaves.

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Air fryers have become a staple in many kitchens across the UK[/caption]

But are you getting the most out of yours? 

Experts say they can save you time, money and serious calories – ideal if you’re trying to lose weight. 

Nichola Ludlam-Raine, registered dietitian and author of How Not to Eat Ultra-Processed (£12.68 on Amazon), tells Sun Health: “Healthy eating doesn’t have to be boring, expensive, or time-consuming. 

“With the right tools, like an air fryer, and simple, nutritious ingredients, you can create a variety of tasty, affordable meals in under 30 minutes. 

“Spices, herbs, tinned beans, and frozen vegetables can add flavour and variety without breaking the bank. 

“Planning meals and buying in bulk can also save time and money – I always say ‘cook once, eat twice’ which means cooking more than you need so you can enjoy speedy leftovers the following day!”

Whether you want to shed some pounds to find it easier to run around with your kids or reduce your risk of developing serious diseases, air fryer cooking could be the key.

One in four adults and one in five children in the UK is obese, and 64 per cent are overweight or obese, NHS figures show. 

Carrying excess body fat increases your risk of heart disease, diabetes, stroke and cancer, and can contribute to mental health problems like depression.

Sometimes, it’s as simple as eating too much. But obesity is complex, and has many causes.

There are also numerous reasons why some people struggle to lose weight.

Nichola says: “Weight loss can be challenging, even for those who perceive their diet as ‘healthy’, due to several factors.” 

PORTION DISTORTION 

THERE is no ‘normal’ portion size.

The amount of food we each need is hugely dependent on our age, gender, height, weight and activity levels.

That said, most of us are eating far more than we need to be.

“Portion sizes are often underestimated, leading to the unintentional overconsumption of calories,” Nichola says. 

As a very general rule, the British Nutrition Foundation recommends:

• Dried pasta shapes or rice – about two handfuls (75g)
• Spaghetti – a bunch the size of a £1 coin (75g)
• A baked potato – about the size of your fist (220g)
• Breakfast cereal – about three handfuls (40g)
• Chicken breast – about size of your whole hand (120g)
• Cheddar cheese – a piece about the size of two thumbs together (30g)
• Peanut butter – about one tablespoon (20g)
• Soft cheese – about three teaspoons (30g)

‘HIDDEN’ CALORIES

WE’RE also caught out by so-called ‘hidden’ calories.

“These often come from oils (including in fried foods), dressings, and forgotten-about snacks, and they can add up,” Nichola says.

“Fat provides nine calories per gram, which is more than double what protein and carbohydrates provide.

“And highly-processed foods may be less filling (due to their easy-to-each nature as well as poor fibre and protein content), causing people to eat more.”

FAD DIETS

AND there is also the concept of ‘metabolic adaptation’.

“This is where the body adapts to burning fewer and fewer calories when on a very low calorie (crash or fad) diet, and at the same time loses muscle, which is metabolically active,” Nichola adds. 

This can make it harder and harder to lose weight over time. 

Robyn Drummond, a personal trainer and nutritionist at Thrive With Robyn, says: “One of the main reasons people struggle to lose weight is because they have tried fad diets in the past, which have contributed to a poor relationship with food and caused confusion over what they should eat. 

“A lot of these approaches don’t support long-term results. Your goals need to be ones you can follow for years, not just a few weeks or months. 

“If you’re reducing your calories to very low levels, doing excessive exercise, or cutting out entire food groups (usually carbs), it’s highly unlikely you’ll stick to it, and then weight gain can happen. 

“You’ll then likely feel guilty, especially because society has created this stigma around  ‘good’ and ‘bad’ foods.

“When people consume something that is deemed ‘not allowed’, they feel like they’ve failed, which leads to ‘giving up’ and overeating.”

‘SILENT’ FACTORS

BUT it’s not just down to what we eat.

“Hormonal factors, stress, sleep deprivation, and medical conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can also play a role in weight management,” Nichola says. 

TIME POOR

AND how often do you complain that you haven’t got time to make a wholesome meal from scratch?

It can feel far easier to chuck a ready meal in the microwave or reach for Uber Eats. 

“A lack of time is another major challenge when it comes to healthy eating and weight loss,” Robyn says.

“With ordering takeaways just a click away and more convenient than ever, it can be very tempting.”

But the calories, fat, salt and sugar in these foods quickly add up. 

While not a magic solution, air fryers can help combat some of these issues.

“They allow you to cook meals with little to no added oil, significantly reducing calorie intake compared to traditional frying methods,” Nichola says.

“By creating a crispy texture without deep frying, air fryers make it easier to enjoy lighter versions of classic favourites, like chips or breaded chicken, which may help people stick to a lower-calorie diet.

“Air fryers also cook food relatively quickly, meaning people may be more likely to cook at home, instead of ordering a takeaway or snacking while they cook.

“Vegetables retain more nutrients compared to boiling, or overcooking, which enhances the overall nutritional value. 

“However, it’s important to focus on the ingredients used, as air frying ultra-processed foods doesn’t automatically make them healthy!”

You don’t have to cut or restrict foods entirely and you don’t have to spend hours in the kitchen or the gym

Robyn DrummondNutritionist

You could make breakfast, lunch and dinner in your air fryer if you really wanted to. 

Robyn adds: “Having an air fryer can support your weight loss journey as it allows you to cook food more quickly.

“Whether it’s morning, noon or night, eating healthily doesn’t have to be boring, expensive or time-consuming. 

“Once we let go of this misconception and understand that having a balanced food intake is actually important for long-term fat loss, it’s okay to enjoy treats in moderation. 

“You don’t have to cut or restrict foods entirely and you don’t have to spend hours in the kitchen or the gym. It can be really simple.”

Nichola and Robyn shared some easy, cheap and quick meals to help you on your way. 

BREAKFAST

POACHED EGGS WITH CRISPY BACON

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You can make a filling, nutritious breakfast of eggs, bacon and toast in your air fryer[/caption]

• Time: 10 minutes
• Cost: £1.50 per serving (serves 1)
• Calories: 325 

Ingredients:

• 2 x slices of wholemeal bread
• 2 x bacon medallions
• 1 x egg
• Salt and pepper 

Method:

1. Add the bread into the tray of the air fryer. 
2. Place the bacon medallions around the sides of the bread. 
3. Crack one egg into the middle. 
4. Season with some salt and pepper.
5. Pop in the air fryer for 10 minutes (cooking time may vary depending on the appliance used).

LUNCH

CHICKEN AND VEGGIE WRAPS

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A good lunch option made in the air fryer is a veggie wrap[/caption]

• Time: 20 minutes
• Cost: £2 per serving (serves 4) 
• Calories: 250

Ingredients:

• 2 x chicken breasts, diced 
• 1 x red pepper, sliced
• 1 x courgette, sliced
• 1tbsp olive oil
• 1tsp garlic powder 
• 1tsp mixed herbs 
• 4 x wholemeal wraps 
• Salt and pepper 
• Optional: 4tbsp hummus or salsa 

Method:

1. Preheat the air fryer to 200C. 
2. Toss the chicken, red pepper, and courgette with olive oil, garlic powder, mixed herbs, and a pinch of salt and pepper.
3. Cook the chicken and veggies in the air fryer for 12 to 15 minutes, shaking halfway through to ensure even cooking (cooking time may vary depending on the appliance used).
4. Warm the wraps, spread with hummus or salsa (optional), and fill with the chicken and veggie mix.

DINNER

RED PESTO AND MOZZARELLA CHICKEN WITH POTATOES

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Try butterflying chicken and filling it with red pesto and mozzarella[/caption]

• Time: 25 to 30 minutes
• Cost: £1.45 per serving (serves 1)
• Calories: 350

Ingredients:

• 1 x chicken breast
• 30g sliced mozzarella cheese
• 30g red pesto
• 6 x baby potatoes
• 1tbsp olive oil
• Salt and pepper

Method:

1. Butterfly your chicken breast (cut horizontally from the thick end to about halfway through, then open it out flat).
2. Add the mozzarella and red pesto into the middle of the chicken breast. 
3. Scatter your baby potatoes around the outside, drizzling them in olive oil and seasoning with salt and pepper to taste. 
4. Pop in the air fryer for 25 to 30 minutes (cooking time may vary depending on the appliance used).

CRISPY CHICKPEA AND SWEET POTATO BOWLS

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A light dinner option is a crispy chickpea and sweet potato bowl[/caption]

• Time: 20 minutes
• Cost: £1.75 per serving (serves 4)
• Calories: 170

Ingredients:

• 1 x large sweet potato, diced
• 1 x tin chickpeas, drained and rinsed
• 1tsp smoked paprika 
• 1tsp cumin 
• 1tbsp olive oil 
• 120g mixed salad leaves 
• 4tbsp plain yogurt 

Method:

1. Preheat your air fryer to 190C. 
2. Toss the diced sweet potato and chickpeas with olive oil, smoked paprika, cumin, and a pinch of salt.
3. Spread the mixture evenly in the air fryer basket and cook for 15 to 20 minutes, shaking halfway through.
4. Divide the salad leaves into bowls, top with the crispy sweet potato and chickpeas, and drizzle with yogurt.