Beef lasagna

Lasagna has a reputation as a heavy dish — unfairly, when made at home with the right ingredients. This version shows 49 g of protein, 83 g of carbs and 'only' 19 g of fat for 704 kcal per serving: it is the most protein-rich dish in the catalogue, perfect for bulking. Lean beef, semi-skimmed béchamel and measured mozzarella make the difference.

The levers are clear: 5%-fat beef, a semi-skimmed béchamel (instead of cream and lots of butter), and measured mozzarella rather than an avalanche of cheese. For cutting, reduce the lasagna sheets and mozzarella and load the sauce with vegetables. The protein density stays high regardless.

Lasagna takes time but is made for four and reheats perfectly: cook once, eat for several days. It freezes very well in individual portions. Assembly tip: alternate bolognese, sheets and béchamel finishing with béchamel and mozzarella, and let it rest 10 minutes after baking for clean slices.

The lasagna sheets are the dish's main carb source, and you have a choice. Whole-wheat versions add fibre and a lower glycaemic index, without changing the preparation. For a lighter cutting version, replace part of the sheets with thin slices of grilled zucchini or eggplant: you cut carbs noticeably while keeping the dish's structure.

These 'vegetable lasagnas' are not just a diet trick: they lighten the dish, add micronutrients and volume, and suit low-gluten diets. The protein-rich bolognese and the béchamel stay the stars; the vegetables simply replace part of the starch. One dish, two profiles depending on your goal of the moment.

The first mistake is serving lasagna that is too runny. It almost always comes from a meat sauce that has not reduced enough: crushed tomatoes release a lot of water, so simmer uncovered until the sauce coats the spoon. A sauce that is too fluid soaks the sheets and the dish collapses when you cut it.

The second mistake concerns the béchamel: if it is lumpy, the milk was added too fast or too cold. Pour it in gradually over the butter-flour mixture while whisking constantly, and cook for two to three minutes until it thickens. A pinch of nutmeg, salt and pepper is enough to season it.

Finally, do not underestimate the béchamel layer between each level: dry sheets that stick out stay hard after baking. Cover the edges well, finish with a generous layer of béchamel and cover the dish with aluminium foil for the first twenty minutes if the top browns too fast, then remove it to brown the surface.

If you want a change from beef, ground turkey or chicken gives even leaner lasagna with a good protein density. Add a little more onion, garlic and herbs (basil, thyme, oregano) to make up for the milder taste. The bolognese version stays the richest, but the poultry variant pairs very well with spinach.

For cheese, grated mozzarella melts well and browns nicely. You can share it with a little parmesan for more flavour in a smaller quantity, or slip a few spoonfuls of ricotta between two layers for a creamier texture. Just keep in mind that every extra cheese adds fat and calories to the dish.

You can also enrich the sauce with vegetables: finely chopped carrot and celery, mushrooms, grated zucchini or bell pepper. They melt into the meat, add fibre and volume, and make the dish lighter without anyone noticing. It is a particularly useful trick for children or for cutting-phase meals.

Because lasagna is already dense in carbs and protein, the ideal side is simple and fresh: a large green salad dressed with a little olive oil and lemon, or roasted vegetables. They bring fibre, volume and freshness to balance a rich dish without adding many calories.

When bulking, you can take a generous slice and add a fruit or a yoghurt for dessert. When cutting, cut a smaller slice and fill the rest of the plate with vegetables: fullness is still there thanks to the meat protein and the volume of the side.