These recipes support good nutrition while appetite is low. GLP-1 medication shrinks how much you want to eat and slows digestion, so the priority is getting enough protein, fibre and fluid into small portions. Every recipe here is built around that.
The collection leans high in protein to protect muscle, gentle on the stomach to reduce nausea, and high in fibre and water to ease constipation. Most recipes are sized for one or two small servings. If a portion feels too big, eat half and keep the rest. Eating slowly helps.
Protein values are approximate, per serving, and meant as a guide. They vary with brands and portion sizes. This is general food content, not medical or dietary advice. Follow the guidance of your own clinician or dietitian.
Breakfasts
1~20g
Whipped cottage cheese with berries
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: high protein in a small, soft portion that is easy to eat when appetite is low.
Ingredients
150g cottage cheese
1 handful blueberries
1 tbsp chia seeds
1 tsp honey
Method
Tip the cottage cheese into a small blender or use a stick blender.
Blend for 30 to 60 seconds until smooth and whipped.
Spoon into a bowl.
Top with blueberries and chia seeds, then drizzle with honey.
Protein: ~20g
2~35g
Greek yoghurt protein bowl
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: protein and live cultures support digestion.
Ingredients
170g Greek yoghurt
1 scoop vanilla protein powder
1 tbsp ground flaxseed
1/2 banana, sliced
Method
Spoon the yoghurt into a bowl.
Add the protein powder and flaxseed.
Stir well until the powder is fully mixed in with no lumps.
Top with the sliced banana.
Protein: ~35g
3~21g
Three-egg veggie scramble
Serves 1 · Prep 5 min · Cook 6 min
Why it helps: soft, savoury and quick when mornings are rough.
Ingredients
3 eggs
1 splash of milk
1 handful spinach
2 cherry tomatoes, halved
1 tsp olive oil
Salt and pepper
Method
Crack the eggs into a bowl, add the milk and a pinch of salt, and whisk.
Heat the oil in a non-stick pan over a medium heat.
Add the spinach and tomatoes and cook for 1 to 2 minutes until the spinach wilts.
Pour in the eggs and stir gently and constantly until just set.
Season with pepper and serve.
Protein: ~21g
4~30g
Overnight protein oats
Serves 1 · Prep 5 min · Cook 0 min (chill overnight)
Why it helps: make ahead, fibre-rich, no cooking when you feel queasy.
Ingredients
40g rolled oats
1 scoop protein powder
120ml milk
1 tbsp chia seeds
Method
Put the oats, protein powder and chia seeds into a jar.
Pour in the milk and stir well.
Seal and chill overnight, or for at least 4 hours.
Stir before eating and loosen with a splash more milk if it is too thick.
Protein: ~30g
5~10g per muffin
Smoked salmon and egg muffins
Serves 6 muffins · Prep 10 min · Cook 18 min
Why it helps: bake a batch, eat one at a time, no big portion to face.
Ingredients
6 eggs
60g smoked salmon, chopped
2 tbsp cream cheese
1 tbsp chopped chives
Oil or butter to grease
Method
Heat the oven to 180C. Grease 6 holes of a muffin tin.
Whisk the eggs in a jug. Stir in the cream cheese until broken up.
Fold through the smoked salmon and chives.
Pour evenly into the muffin holes.
Bake for 18 minutes until risen and set.
Cool for 5 minutes, then lift out.
Protein: ~10g per muffin
6~30g
Banana protein pancakes
Serves 1 · Prep 5 min · Cook 8 min
Why it helps: soft texture, gentle on a sensitive stomach.
Ingredients
1 banana
2 eggs
1 scoop protein powder
1/2 tsp baking powder
1 tsp oil
Method
Mash the banana in a bowl until smooth.
Add the eggs, protein powder and baking powder and whisk to a batter.
Heat the oil in a non-stick pan over a medium heat.
Spoon in small rounds of batter.
Cook for 2 minutes until bubbles form, then flip and cook 1 to 2 minutes more.
Protein: ~30g
7~18g
Tofu breakfast scramble
Serves 1 · Prep 5 min · Cook 8 min
Why it helps: plant protein in a soft, savoury form, vegan.
Ingredients
150g firm tofu
1/2 tsp turmeric
1 handful spinach
1 tbsp nutritional yeast
1 tsp oil
Salt and pepper
Method
Drain the tofu and pat it dry.
Heat the oil in a pan over a medium heat.
Crumble the tofu into the pan with your hands and add the turmeric.
Cook for 4 minutes, stirring, until warmed through.
Add the spinach and nutritional yeast and cook for 2 minutes until the spinach wilts.
Season and serve.
Protein: ~18g
8~20g
Cottage cheese on rye
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: protein plus wholegrain fibre in two small slices.
Ingredients
2 slices rye bread
120g cottage cheese
1/4 cucumber, sliced
Black pepper
Method
Spread the cottage cheese evenly over both slices of rye.
Lay the cucumber slices on top.
Season with black pepper and serve.
Protein: ~20g
9~20g
Egg white and feta omelette
Serves 1 · Prep 5 min · Cook 6 min
Why it helps: light, high protein, low in fat that can trigger nausea.
Ingredients
4 egg whites
30g feta, crumbled
1 handful rocket
1 tsp oil
Method
Whisk the egg whites with a pinch of salt.
Heat the oil in a non-stick pan over a medium heat.
Pour in the egg whites and tilt the pan to spread them out.
Cook for 2 to 3 minutes until almost set.
Scatter the feta and rocket over one half, fold over and slide onto a plate.
Protein: ~20g
10~28g
Berry protein chia pudding
Serves 1 · Prep 5 min · Cook 0 min (chill 4 hours)
Why it helps: fibre for digestion, soft to eat, prepped ahead.
Ingredients
3 tbsp chia seeds
200ml milk
1 scoop protein powder
1 handful mixed berries
Method
Whisk the chia seeds, milk and protein powder together in a jar.
Leave for 10 minutes, then whisk again to break up any clumps.
Seal and chill for at least 4 hours or overnight.
Top with the berries before eating.
Protein: ~28g
11~25g
Turkey and spinach breakfast wrap
Serves 1 · Prep 5 min · Cook 6 min
Why it helps: lean protein in a small handheld portion.
Ingredients
1 small wholemeal wrap
60g turkey rashers
1 handful spinach
1 egg
1 tsp oil
Method
Heat the oil in a pan and cook the turkey rashers for 2 minutes each side.
Push to one side, crack in the egg and scramble it until set.
Lay the spinach down the middle of the wrap.
Add the turkey and egg on top.
Fold in the sides, roll up and cut in half.
Protein: ~25g
12~14g
Warm quinoa breakfast bowl
Serves 1 · Prep 5 min · Cook 5 min
Why it helps: complete plant protein and slow-release energy.
Ingredients
80g cooked quinoa
100ml milk
1 tbsp almond butter
1/2 tsp cinnamon
1 handful blueberries
Method
Put the quinoa and milk in a small pan over a low heat.
Warm through for 3 to 4 minutes, stirring.
Stir in the almond butter until it melts in.
Spoon into a bowl and top with cinnamon and blueberries.
Protein: ~14g
Smoothies and shakes
13~30g
Classic vanilla protein shake
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: easy protein when chewing feels like too much.
Ingredients
1 scoop vanilla protein powder
250ml milk
A few ice cubes
1 pinch cinnamon
Method
Put everything in a blender.
Blend for 30 seconds until smooth and frothy.
Pour into a glass.
Protein: ~30g
14~26g
Green protein smoothie
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: protein, fibre and hydration in one glass.
Ingredients
1 scoop protein powder
1 handful spinach
1/2 avocado
200ml water
1 squeeze of lime
Method
Add the spinach, avocado, protein powder and water to a blender.
Blend for 45 seconds until smooth.
Add the lime, blend briefly and pour.
Protein: ~26g
15~20g
Berry yoghurt smoothie
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: cool and soothing if you feel queasy.
Ingredients
150g Greek yoghurt
1 handful frozen berries
150ml milk
1 tsp honey
Method
Put all the ingredients in a blender.
Blend for 30 to 45 seconds until smooth.
Pour and drink chilled.
Protein: ~20g
16~32g
Peanut butter banana shake
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: calories and protein in a sippable form on low-appetite days.
Ingredients
1 banana
1 tbsp peanut butter
1 scoop protein powder
200ml milk
Method
Put all the ingredients in a blender.
Blend for 45 seconds until smooth and creamy.
Pour into a glass.
Protein: ~32g
17~16g
Mango and ginger smoothie
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: ginger settles the stomach.
Ingredients
100g frozen mango
1 small piece fresh ginger, peeled
150g Greek yoghurt
100ml water
Method
Put all the ingredients in a blender.
Blend for 45 seconds until smooth.
Add a little more water if it is too thick.
Protein: ~16g
18~28g
Chocolate avocado smoothie
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: creamy, protein-rich, gentle to drink.
Ingredients
1/2 avocado
1 scoop chocolate protein powder
250ml milk
A few ice cubes
Method
Put all the ingredients in a blender.
Blend for 45 seconds until smooth and thick.
Pour and drink.
Protein: ~28g
19~22g
Tropical vegan protein smoothie
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: plant protein and fibre, dairy free.
Ingredients
1 scoop pea protein powder
100g pineapple
1/2 banana
200ml oat milk
Method
Put all the ingredients in a blender.
Blend for 45 seconds until smooth.
Pour into a glass.
Protein: ~22g
20~28g
Coffee protein frappe
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: morning protein with a caffeine lift.
Ingredients
1 shot cold espresso
1 scoop vanilla protein powder
200ml milk
A handful of ice
Method
Brew and cool the espresso, or use leftover cold coffee.
Put the coffee, protein powder, milk and ice in a blender.
Blend for 30 seconds until frothy and pour.
Protein: ~28g
21~28g
Strawberry oat smoothie
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: oats add gentle fibre for digestion.
Ingredients
100g strawberries
2 tbsp rolled oats
1 scoop protein powder
200ml milk
Method
Put all the ingredients in a blender.
Blend for 45 seconds until smooth.
Let it sit for 2 minutes to soften the oats, then drink.
Protein: ~28g
22~24g
Cucumber mint hydrator with protein
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: refreshing and hydrating when food feels heavy.
Ingredients
1/2 cucumber
A few mint leaves
1 scoop unflavoured protein powder
250ml water
1 squeeze of lemon
Method
Roughly chop the cucumber.
Put the cucumber, mint, protein and water in a blender.
Blend until smooth, add the lemon and pour over ice.
Protein: ~24g
Soups and broths
23~28g per serving
Chicken and vegetable broth
Serves 2 · Prep 10 min · Cook 15 min
Why it helps: warm, hydrating and easy on the stomach.
Ingredients
200g cooked chicken, shredded
600ml chicken stock
1 carrot, diced
1 celery stick, diced
1 handful frozen peas
Method
Pour the stock into a pan and bring to a gentle simmer.
Add the carrot and celery and cook for 8 minutes.
Add the peas and shredded chicken.
Warm through for 3 minutes and serve.
Protein: ~28g per serving
24~18g per serving
Lentil and tomato soup
Serves 3 · Prep 10 min · Cook 30 min
Why it helps: plant protein and fibre, vegan.
Ingredients
150g red lentils, rinsed
1 tin chopped tomatoes
700ml vegetable stock
1 onion, chopped
1 tsp ground cumin
1 tbsp oil
Method
Heat the oil in a pan and soften the onion for 5 minutes.
Stir in the cumin and cook for 1 minute.
Add the lentils, tomatoes and stock.
Simmer for 25 minutes until the lentils are soft.
Blend until smooth, or leave it chunky.
Protein: ~18g per serving
25~12g
Miso tofu soup
Serves 1 · Prep 5 min · Cook 5 min
Why it helps: light, savoury and soothing.
Ingredients
1 tbsp miso paste
100g silken tofu, cubed
500ml hot water
1 spring onion, sliced
1 small sheet seaweed, torn
Method
Put the miso paste in a bowl.
Add a little of the hot water and stir to a smooth paste.
Pour in the rest of the water and stir.
Add the tofu, spring onion and seaweed. Do not boil, as it dulls the miso.
Protein: ~12g
26~14g per serving
Spiced butternut and red lentil soup
Serves 3 · Prep 10 min · Cook 30 min
Why it helps: smooth, fibre-rich and gentle.
Ingredients
400g butternut squash, peeled and cubed
100g red lentils, rinsed
700ml vegetable stock
1 tsp curry powder
1 tbsp oil
Method
Heat the oil in a pan and add the curry powder for 1 minute.
Add the squash, lentils and stock.
Simmer for 25 minutes until everything is soft.
Blend until smooth.
Protein: ~14g per serving
27~16g
Egg drop soup
Serves 1 · Prep 5 min · Cook 5 min
Why it helps: soft protein, ready in minutes, very gentle.
Ingredients
2 eggs, beaten
500ml chicken stock
1 spring onion, sliced
1 splash soy sauce
Method
Bring the stock to a gentle simmer in a pan.
Stir in the soy sauce.
Stir the stock in a slow circle, then pour in the beaten egg in a thin stream.
Stop stirring and let the egg set into ribbons for 30 seconds.
Top with spring onion and serve.
Protein: ~16g
28~16g per serving
White bean and kale soup
Serves 2 · Prep 10 min · Cook 15 min
Why it helps: protein and greens in a soft, warm bowl.
Ingredients
1 tin cannellini beans, drained
1 handful kale, stalks removed
600ml vegetable stock
1 garlic clove, sliced
1 squeeze of lemon
1 tbsp oil
Method
Heat the oil and soften the garlic for 1 minute.
Add the beans and stock and simmer for 10 minutes.
Add the kale and cook for 3 minutes until tender.
Finish with lemon and serve.
Protein: ~16g per serving
29~26g
Thai-style prawn noodle soup
Serves 1 · Prep 10 min · Cook 8 min
Why it helps: light, protein-rich and full of flavour without heaviness.
Ingredients
150g raw prawns
500ml chicken or fish stock
50g rice noodles
1 splash fish sauce
1 squeeze of lime
A few coriander leaves
Method
Bring the stock to a simmer and add the fish sauce.
Add the rice noodles and cook for 3 minutes.
Add the prawns and cook for 3 minutes until pink.
Squeeze in the lime and scatter with coriander.
Protein: ~26g
30~5g per serving
Carrot and ginger soup
Serves 3 · Prep 10 min · Cook 25 min
Why it helps: ginger eases nausea, smooth texture is easy to manage.
Ingredients
400g carrots, chopped
1 thumb fresh ginger, peeled
700ml vegetable stock
1 splash of milk
1 tbsp oil
Method
Heat the oil and gently cook the carrots and ginger for 5 minutes.
Add the stock and simmer for 20 minutes until soft.
Blend until smooth.
Stir in a splash of milk to finish.
Protein: ~5g per serving
31~25g per serving
Turkey meatball soup
Serves 2 · Prep 15 min · Cook 15 min
Why it helps: small soft meatballs deliver protein gently.
Ingredients
200g turkey mince
1 egg
1 tsp dried herbs
600ml chicken stock
1 courgette, diced
Method
Mix the mince, egg and herbs in a bowl with a pinch of salt.
Roll into small meatballs.
Bring the stock to a simmer and add the courgette.
Drop in the meatballs and simmer for 12 minutes until cooked through.
Protein: ~25g per serving
32~16g per serving
Split pea soup
Serves 3 · Prep 10 min · Cook 45 min
Why it helps: thick, filling protein and fibre, vegan.
Ingredients
200g dried split peas, rinsed
1 onion, chopped
1 carrot, chopped
800ml vegetable stock
1/2 tsp smoked paprika
1 tbsp oil
Method
Heat the oil and soften the onion and carrot for 5 minutes.
Stir in the paprika.
Add the split peas and stock.
Simmer for 40 minutes until the peas break down.
Blend until smooth.
Protein: ~16g per serving
Chicken and turkey mains
33~35g
Lemon herb baked chicken
Serves 1 · Prep 5 min · Cook 22 min
Why it helps: lean protein, light flavours that are easy to tolerate.
Ingredients
1 chicken breast
1/2 lemon
1 garlic clove, crushed
1 tsp dried thyme
1 tsp olive oil
Method
Heat the oven to 190C.
Put the chicken in a small dish.
Rub with the oil, garlic, thyme and a squeeze of lemon.
Bake for 22 minutes until cooked through and the juices run clear.
Rest for 2 minutes before slicing.
Protein: ~35g
34~33g
Chicken and courgette skewers
Serves 1 · Prep 10 min · Cook 12 min
Why it helps: small pieces are easy to eat slowly.
Ingredients
1 chicken breast, cubed
1 courgette, sliced thick
1/2 pepper, chopped
1/2 tsp paprika
1 tsp oil
Method
Toss the chicken and vegetables in the oil and paprika.
Thread onto skewers, alternating chicken and veg.
Heat a griddle or grill to medium high.
Cook for 12 minutes, turning, until the chicken is cooked through.
Protein: ~33g
35~30g
Turkey lettuce cups
Serves 1 · Prep 10 min · Cook 8 min
Why it helps: light and low volume, no heavy carbs.
Ingredients
200g turkey mince
1 garlic clove, chopped
1 small piece ginger, grated
1 tbsp soy sauce
4 baby gem lettuce leaves
1 tsp oil
Method
Heat the oil in a pan over a medium high heat.
Add the turkey mince and break it up.
Cook for 5 minutes until browned.
Add the garlic, ginger and soy and cook for 2 minutes.
Spoon into the lettuce leaves and eat by hand.
Protein: ~30g
36~28g
Chicken and spinach stuffed mushrooms
Serves 1 · Prep 10 min · Cook 15 min
Why it helps: small savoury bites, easy to portion.
Ingredients
2 large flat mushrooms
100g cooked chicken, chopped
1 handful spinach
30g grated cheese
Method
Heat the oven to 190C.
Remove the mushroom stalks and place caps on a tray.
Wilt the spinach in a dry pan for 1 minute, then chop.
Mix the spinach with the chicken and pile into the caps.
Top with cheese and bake for 15 minutes.
Protein: ~28g
37~35g
Poached chicken with greens
Serves 1 · Prep 5 min · Cook 18 min
Why it helps: very gentle cooking method, soft and easy to digest.
Ingredients
1 chicken breast
500ml chicken stock
1 handful tenderstem broccoli
1/2 lemon
Method
Bring the stock to a gentle simmer in a small pan.
Lower in the chicken and poach for 15 minutes until cooked through.
Steam or boil the broccoli for 4 minutes.
Slice the chicken, plate with the broccoli and squeeze over lemon.
Protein: ~35g
38~30g per serving
Turkey chilli
Serves 3 · Prep 10 min · Cook 30 min
Why it helps: protein, beans and fibre in one bowl, eat a small scoop.
Ingredients
250g turkey mince
1 tin kidney beans, drained
1 tin chopped tomatoes
1 onion, chopped
1 tsp chilli powder
1 tbsp oil
Method
Heat the oil and brown the turkey mince with the onion for 6 minutes.
Stir in the chilli powder.
Add the beans and tomatoes.
Simmer for 25 minutes, stirring now and then.
Protein: ~30g per serving
39~35g
Chicken satay strips
Serves 1 · Prep 10 min · Cook 10 min
Why it helps: protein with a peanut sauce that adds calories on low days.
Ingredients
1 chicken breast, sliced into strips
1 tbsp peanut butter
1 tbsp soy sauce
1 squeeze of lime
1 splash of water
Method
Heat a griddle or grill to medium high.
Cook the chicken strips for 4 to 5 minutes each side until done.
Mix the peanut butter, soy, lime and water into a smooth sauce.
Drizzle the sauce over the chicken.
Protein: ~35g
40~30g
Turkey burger, no bun
Serves 1 · Prep 10 min · Cook 10 min
Why it helps: high protein, low volume, gentle to eat.
Ingredients
200g turkey mince
1 egg
1 tsp dried herbs
1 tomato, sliced
1 tsp oil
Method
Mix the mince, egg, herbs and a pinch of salt in a bowl.
Shape into 2 patties.
Heat the oil in a pan over a medium heat.
Cook the patties for 5 minutes each side until cooked through.
Serve with sliced tomato.
Protein: ~30g
41~28g
Chicken avocado salad
Serves 1 · Prep 10 min · Cook 0 min
Why it helps: protein plus healthy fat to keep energy up.
Ingredients
120g cooked chicken, sliced
1/2 avocado, sliced
1 large handful mixed leaves
1 squeeze of lemon
1 tsp olive oil
Method
Put the leaves in a bowl.
Add the chicken and avocado.
Whisk the lemon and oil together and pour over.
Toss gently and serve.
Protein: ~28g
42~36g
Garlic chicken and cauliflower rice
Serves 1 · Prep 5 min · Cook 12 min
Why it helps: lighter than normal rice, easier on a full feeling.
Ingredients
1 chicken breast, sliced
200g cauliflower rice
1 garlic clove, chopped
1 tbsp chopped parsley
1 tbsp oil
Method
Heat half the oil in a pan and cook the chicken with the garlic for 6 minutes.
Remove and set aside.
Add the rest of the oil and the cauliflower rice.
Cook for 4 minutes, stirring.
Return the chicken, stir through the parsley and serve.
Protein: ~36g
43~36g
Tandoori chicken bites
Serves 1 · Prep 10 min · Cook 12 min (plus 20 min marinade)
Why it helps: small spiced pieces, high protein, naturally low fat.
Ingredients
1 chicken breast, cubed
2 tbsp Greek yoghurt
1 tsp tandoori spice mix
Method
Mix the yoghurt and tandoori spice in a bowl.
Add the chicken and coat well. Rest for 20 minutes.
Heat a grill to medium high.
Thread onto skewers or spread on a tray.
Grill for 12 minutes, turning, until cooked through.
Protein: ~36g
44~30g per serving
Turkey and vegetable stir fry
Serves 2 · Prep 10 min · Cook 8 min
Why it helps: quick, light and full of vegetables.
Ingredients
200g turkey breast, sliced into strips
1 bag mixed stir fry vegetables
2 tbsp soy sauce
1 small piece ginger, grated
1 tbsp oil
Method
Heat the oil in a wok or large pan over a high heat.
Add the turkey and stir fry for 4 minutes.
Add the vegetables, soy and ginger.
Stir fry for 4 minutes until the veg is just tender.
Protein: ~30g per serving
Fish and seafood
45~30g
Baked salmon with dill
Serves 1 · Prep 5 min · Cook 15 min
Why it helps: protein and omega-3, soft and easy to eat.
Ingredients
1 salmon fillet
1/2 lemon
1 tsp chopped dill
1 tsp olive oil
Method
Heat the oven to 190C.
Put the salmon on a lined tray.
Rub with oil, scatter the dill and squeeze over lemon.
Bake for 15 minutes until it flakes easily.
Protein: ~30g
46~26g
Garlic butter prawns
Serves 1 · Prep 5 min · Cook 5 min
Why it helps: quick high protein in a small portion.
Ingredients
150g raw prawns
1 garlic clove, chopped
1 small knob of butter
1 tbsp chopped parsley
1/2 lemon
Method
Melt the butter in a pan over a medium heat.
Add the garlic and cook for 30 seconds.
Add the prawns and cook for 3 minutes until pink.
Squeeze over lemon and stir through the parsley.
Protein: ~26g
47~32g
Tuna and white bean salad
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: protein and fibre, no cooking when energy is low.
Ingredients
1 tin tuna, drained
1/2 tin cannellini beans, drained
1/4 red onion, finely sliced
1 tbsp chopped parsley
1/2 lemon
1 tsp olive oil
Method
Tip the tuna and beans into a bowl.
Add the onion and parsley.
Squeeze over the lemon and add the oil.
Mix gently and serve.
Protein: ~32g
48~28g
Cod and tomato bake
Serves 1 · Prep 5 min · Cook 18 min
Why it helps: light white fish, gentle and low fat.
Ingredients
1 cod fillet
1/2 tin chopped tomatoes
1 garlic clove, chopped
A few basil leaves
Method
Heat the oven to 190C.
Spread the tomatoes and garlic in a small dish.
Sit the cod on top.
Bake for 18 minutes until the fish flakes.
Scatter with basil and serve.
Protein: ~28g
49~22g per serving
Smoked mackerel pate
Serves 2 · Prep 5 min · Cook 0 min
Why it helps: rich in protein and omega-3, soft to spread.
Ingredients
1 smoked mackerel fillet, skin removed
2 tbsp cream cheese
1/2 lemon
Black pepper
Method
Flake the mackerel into a bowl.
Add the cream cheese and a squeeze of lemon.
Mash with a fork until smooth.
Season with pepper and serve on cucumber or rye.
Protein: ~22g per serving
50~26g
Prawn and avocado cocktail
Serves 1 · Prep 10 min · Cook 0 min
Why it helps: light, cool and easy when you feel queasy.
Ingredients
150g cooked prawns
1/2 avocado, diced
1 handful leaves
1 tbsp light seafood sauce
Method
Lay the leaves in a glass or bowl.
Add the prawns and avocado.
Spoon over the seafood sauce and serve chilled.
Protein: ~26g
51~26g
Pan-fried sea bass with greens
Serves 1 · Prep 5 min · Cook 8 min
Why it helps: delicate protein, light on the stomach.
Ingredients
1 sea bass fillet
1 head pak choi, halved
1 garlic clove, sliced
1 tbsp soy sauce
1 tsp oil
Method
Heat the oil in a pan over a medium high heat.
Cook the sea bass skin side down for 4 minutes, then flip for 1 minute.
Remove and keep warm.
Add the garlic and pak choi to the pan with the soy.
Cook for 2 minutes until wilted and serve with the fish.
Protein: ~26g
52~34g
Salmon and quinoa bowl
Serves 1 · Prep 5 min · Cook 15 min
Why it helps: protein plus complete grain, balanced and gentle.
Ingredients
1 salmon fillet
80g cooked quinoa
1/4 cucumber, diced
2 tbsp Greek yoghurt
1/2 lemon
Method
Bake the salmon at 190C for 15 minutes.
Mix the yoghurt with a squeeze of lemon for a quick dressing.
Put the quinoa and cucumber in a bowl.
Flake the salmon on top and drizzle with the dressing.
Protein: ~34g
53~12g per cup
Tuna egg cups
Serves 6 cups · Prep 10 min · Cook 18 min
Why it helps: two protein sources in a small baked portion.
Ingredients
1 tin tuna, drained
3 eggs
1 spring onion, sliced
Black pepper
Oil to grease
Method
Heat the oven to 180C and grease 6 holes of a muffin tin.
Whisk the eggs in a jug.
Stir in the tuna, spring onion and pepper.
Pour into the muffin holes.
Bake for 18 minutes until set.
Protein: ~12g per cup
54~28g
Steamed cod with ginger and spring onion
Serves 1 · Prep 5 min · Cook 10 min
Why it helps: steaming is gentle, ginger settles the stomach.
Ingredients
1 cod fillet
1 small piece ginger, cut into matchsticks
1 spring onion, sliced
1 splash soy sauce
Method
Put the cod on a heatproof plate that fits in a steamer.
Scatter half the ginger on top.
Steam for 10 minutes until the fish flakes.
Top with the spring onion, rest of the ginger and soy sauce.
Protein: ~28g
Vegetarian mains
55~22g per serving
Halloumi and vegetable traybake
Serves 2 · Prep 10 min · Cook 28 min
Why it helps: protein and roasted veg, eat a small plateful.
Ingredients
120g halloumi, sliced
1 pepper, chopped
1 courgette, chopped
1 handful cherry tomatoes
1 tbsp olive oil
Method
Heat the oven to 200C.
Toss the pepper, courgette and tomatoes in the oil on a tray.
Roast for 20 minutes.
Add the halloumi slices and roast for 8 more minutes.
Protein: ~22g per serving
56~24g per serving
Paneer and spinach curry
Serves 2 · Prep 10 min · Cook 15 min
Why it helps: protein-rich, soft and warming.
Ingredients
150g paneer, cubed
200g spinach
1/2 tin chopped tomatoes
1 tsp garam masala
1 tbsp oil
Method
Heat the oil and fry the paneer until golden on all sides.
Remove and set aside.
Add the tomatoes and garam masala to the pan and simmer for 5 minutes.
Stir in the spinach until wilted.
Return the paneer and warm through for 3 minutes.
Protein: ~24g per serving
57~16g per serving
Egg and vegetable frittata
Serves 2 · Prep 10 min · Cook 18 min
Why it helps: soft protein, make once and eat in small wedges.
Ingredients
4 eggs
1/2 courgette, sliced
1/2 pepper, chopped
40g grated cheese
1 tbsp oil
Method
Heat the oven to 180C.
Heat the oil in an ovenproof pan and soften the courgette and pepper for 5 minutes.
Whisk the eggs with the cheese and a pinch of salt.
Pour over the veg and cook for 2 minutes on the hob.
Transfer to the oven and bake for 12 minutes until set.
Protein: ~16g per serving
58~16g per serving
Chickpea and spinach stew
Serves 2 · Prep 10 min · Cook 15 min
Why it helps: plant protein and fibre, gentle and filling.
Ingredients
1 tin chickpeas, drained
200g spinach
1/2 tin chopped tomatoes
1 garlic clove, chopped
1 tsp ground cumin
1 tbsp oil
Method
Heat the oil and cook the garlic and cumin for 1 minute.
Add the chickpeas and tomatoes.
Simmer for 10 minutes.
Stir in the spinach until wilted and serve.
Protein: ~16g per serving
59~22g per serving
Cottage cheese stuffed peppers
Serves 2 · Prep 10 min · Cook 20 min
Why it helps: high protein in a soft, easy portion.
Ingredients
2 peppers, halved and deseeded
200g cottage cheese
1 tsp dried herbs
30g grated cheese
Method
Heat the oven to 190C.
Mix the cottage cheese with the herbs.
Spoon into the pepper halves.
Top with grated cheese.
Bake for 20 minutes until the peppers soften.
Protein: ~22g per serving
60~16g per serving
Lentil dahl
Serves 3 · Prep 10 min · Cook 25 min
Why it helps: smooth, warming, high in plant protein and fibre.
Ingredients
150g red lentils, rinsed
1 tin light coconut milk
1 garlic clove, chopped
1 small piece ginger, grated
1/2 tsp turmeric
1 tbsp oil
Method
Heat the oil and cook the garlic, ginger and turmeric for 1 minute.
Add the lentils and 400ml water.
Simmer for 20 minutes until soft, stirring now and then.
Stir in the coconut milk and warm through.
Protein: ~16g per serving
61~18g per serving
Greek-style baked feta and beans
Serves 2 · Prep 5 min · Cook 20 min
Why it helps: protein, fibre and gentle flavour.
Ingredients
1 tin butter beans, drained
100g feta
1 handful cherry tomatoes
1 tsp dried oregano
1 tbsp olive oil
Method
Heat the oven to 190C.
Tip the beans and tomatoes into a small dish and toss with the oil and oregano.
Sit the block of feta in the middle.
Bake for 20 minutes until the feta softens and the tomatoes burst.
Stir together before serving.
Protein: ~18g per serving
62~16g
Mushroom and egg bowl
Serves 1 · Prep 5 min · Cook 8 min
Why it helps: soft, savoury and quick.
Ingredients
150g mushrooms, sliced
2 eggs
1 garlic clove, chopped
1 tbsp chopped parsley
1 tsp oil
Method
Heat the oil and fry the mushrooms with the garlic for 5 minutes.
Push to one side.
Crack in the eggs and scramble them through the mushrooms.
Stir in the parsley and serve.
Protein: ~16g
63~14g
Quinoa and roasted vegetable bowl
Serves 1 · Prep 10 min · Cook 20 min
Why it helps: complete protein with plenty of fibre.
Ingredients
80g cooked quinoa
1/2 courgette, chopped
1/2 pepper, chopped
30g feta, crumbled
1/2 lemon
1 tbsp oil
Method
Heat the oven to 200C.
Toss the courgette and pepper in the oil and roast for 20 minutes.
Put the quinoa in a bowl.
Add the roasted veg and feta.
Squeeze over lemon and toss.
Protein: ~14g
64~16g
Spinach and ricotta wraps
Serves 1 · Prep 5 min · Cook 5 min
Why it helps: soft filling, small handheld portion.
Ingredients
1 wrap
100g ricotta
1 handful spinach
1 pinch nutmeg
Method
Wilt the spinach in a dry pan for 1 minute, then chop.
Mix the spinach with the ricotta and nutmeg.
Spread down the middle of the wrap.
Warm the wrap in the pan for 1 minute, then fold and serve.
Protein: ~16g
65~14g
Baked eggs in tomato sauce
Serves 1 · Prep 5 min · Cook 12 min
Why it helps: soft eggs in a gentle sauce, easy to eat slowly.
Ingredients
2 eggs
1/2 tin chopped tomatoes
1 garlic clove, chopped
1/2 tsp paprika
1 tsp oil
Method
Heat the oil in a small pan and cook the garlic and paprika for 1 minute.
Add the tomatoes and simmer for 5 minutes.
Make two wells and crack in the eggs.
Cover and cook for 6 minutes until the whites set.
Protein: ~14g
66~18g per serving
Cauliflower cheese with extra protein
Serves 2 · Prep 10 min · Cook 20 min
Why it helps: soft and comforting, boosted with protein.
Ingredients
1/2 cauliflower, in florets
150ml milk
50g cheese, grated
1 tbsp Greek yoghurt
1 tsp cornflour
Method
Steam the cauliflower for 6 minutes until just tender.
Warm the milk in a pan, whisk in the cornflour and cook until it thickens.
Stir in the cheese and yoghurt until smooth.
Pour over the cauliflower in a dish.
Grill for 5 minutes until golden.
Protein: ~18g per serving
Vegan mains
67~20g
Tofu and broccoli stir fry
Serves 1 · Prep 10 min · Cook 10 min
Why it helps: plant protein and greens, light and quick.
Ingredients
200g firm tofu, cubed
150g broccoli florets
1 garlic clove, chopped
1 small piece ginger, grated
2 tbsp soy sauce
1 tbsp oil
Method
Pat the tofu dry.
Heat the oil and fry the tofu for 6 minutes until golden, turning.
Add the broccoli, garlic and ginger.
Stir fry for 4 minutes.
Add the soy and toss to coat.
Protein: ~20g
68~16g
Black bean and sweet potato bowl
Serves 1 · Prep 10 min · Cook 25 min
Why it helps: protein, fibre and slow energy.
Ingredients
1 tin black beans, drained
1 small sweet potato, cubed
1/2 tsp ground cumin
1 squeeze of lime
A few coriander leaves
1 tbsp oil
Method
Heat the oven to 200C.
Toss the sweet potato in the oil and roast for 25 minutes.
Warm the beans in a pan with the cumin for 5 minutes.
Bowl up the sweet potato and beans.
Finish with lime and coriander.
Protein: ~16g
69~20g
Tempeh and pepper skewers
Serves 1 · Prep 10 min · Cook 12 min (plus 20 min marinade)
Why it helps: firm plant protein, easy to eat in small pieces.
Ingredients
200g tempeh, cubed
1 pepper, chopped
2 tbsp soy sauce
1 tsp oil
Method
Mix the soy and oil in a bowl.
Add the tempeh and rest for 20 minutes.
Thread the tempeh and pepper onto skewers.
Grill for 12 minutes, turning, until golden.
Protein: ~20g
70~16g per serving
Red lentil bolognese
Serves 3 · Prep 10 min · Cook 30 min
Why it helps: high plant protein, soft texture, comforting.
Ingredients
150g red lentils, rinsed
1 tin chopped tomatoes
1 onion, chopped
1 garlic clove, chopped
1 tsp dried herbs
1 tbsp oil
Method
Heat the oil and soften the onion and garlic for 5 minutes.
Stir in the herbs.
Add the lentils, tomatoes and 300ml water.
Simmer for 25 minutes until the lentils are soft and the sauce thickens.
Protein: ~16g per serving
71~14g per serving
Chickpea curry
Serves 2 · Prep 10 min · Cook 15 min
Why it helps: protein and fibre, warming and gentle.
Ingredients
1 tin chickpeas, drained
1/2 tin light coconut milk
1 tsp curry powder
1 handful spinach
1 tbsp oil
Method
Heat the oil and cook the curry powder for 1 minute.
Add the chickpeas and coconut milk.
Simmer for 12 minutes.
Stir in the spinach until wilted.
Protein: ~14g per serving
72~22g
Tofu scramble burrito bowl
Serves 1 · Prep 10 min · Cook 8 min
Why it helps: soft, savoury and protein-led.
Ingredients
150g firm tofu
1/2 tsp turmeric
1/2 tin black beans, drained
2 tbsp salsa
1/4 avocado, sliced
1 tsp oil
Method
Heat the oil in a pan.
Crumble in the tofu with the turmeric and cook for 5 minutes.
Warm the beans in the microwave or a small pan.
Bowl up the tofu and beans.
Top with salsa and avocado.
Protein: ~22g
73~18g
Edamame and quinoa salad
Serves 1 · Prep 10 min · Cook 0 min
Why it helps: two plant proteins, cool and easy to eat.
Ingredients
100g cooked edamame, podded
80g cooked quinoa
1/4 cucumber, diced
1 tbsp sesame dressing
Method
Put the quinoa, edamame and cucumber in a bowl.
Add the dressing.
Toss well and serve.
Protein: ~18g
74~16g per serving
Spiced lentil and vegetable stew
Serves 3 · Prep 10 min · Cook 35 min
Why it helps: soft, fibre-rich and filling in a small bowl.
Ingredients
150g green lentils, rinsed
1 carrot, diced
1 celery stick, diced
700ml vegetable stock
1 tsp ground cumin
1 tbsp oil
Method
Heat the oil and soften the carrot and celery for 5 minutes.
Stir in the cumin.
Add the lentils and stock.
Simmer for 30 minutes until the lentils are soft.
Protein: ~16g per serving
75~22g
Peanut tofu noodles
Serves 1 · Prep 10 min · Cook 10 min
Why it helps: protein with a calorie-dense sauce for low-appetite days.
Ingredients
200g firm tofu, cubed
50g noodles
1 tbsp peanut butter
1 tbsp soy sauce
1 squeeze of lime
1 tbsp oil
Method
Cook the noodles to packet instructions and drain.
Heat the oil and fry the tofu for 6 minutes until golden.
Mix the peanut butter, soy, lime and a splash of water into a sauce.
Toss the noodles, tofu and sauce together.
Protein: ~22g
76~14g
Butter bean mash with greens
Serves 1 · Prep 5 min · Cook 10 min
Why it helps: soft, smooth protein, very gentle.
Ingredients
1 tin butter beans, drained
1 garlic clove, chopped
1 handful kale
1 tbsp olive oil
Method
Heat half the oil and cook the garlic for 1 minute.
Add the beans and a splash of water and warm through.
Mash until smooth.
Steam the kale for 3 minutes and serve alongside with the rest of the oil drizzled over.
Protein: ~14g
Bowls and salads
77~28g
Protein power bowl
Serves 1 · Prep 10 min · Cook 0 min
Why it helps: balanced protein, grain and veg, eat what you can.
Ingredients
100g cooked chicken or tofu
80g cooked quinoa
1 handful roasted or raw veg
1 tbsp tahini
1/2 lemon
Method
Put the quinoa in a bowl.
Add the chicken or tofu and the veg.
Loosen the tahini with lemon and a splash of water.
Drizzle over and serve.
Protein: ~28g
78~28g
Salmon poke-style bowl
Serves 1 · Prep 10 min · Cook 0 min
Why it helps: fresh, light and protein-rich.
Ingredients
100g cooked salmon, flaked
80g cooked rice
1/4 cucumber, diced
50g cooked edamame
1 tbsp soy sauce
Method
Put the rice in a bowl.
Arrange the salmon, cucumber and edamame on top.
Drizzle with soy sauce and serve.
Protein: ~28g
79~30g
Greek chicken salad
Serves 1 · Prep 10 min · Cook 0 min
Why it helps: protein with hydrating veg.
Ingredients
120g cooked chicken, sliced
1/4 cucumber, chopped
1 tomato, chopped
30g feta, crumbled
A few olives
1/2 lemon and 1 tsp oil
Method
Put the cucumber, tomato and olives in a bowl.
Add the chicken and feta.
Whisk the lemon and oil and pour over.
Toss and serve.
Protein: ~30g
80~32g
Tuna nicoise-style plate
Serves 1 · Prep 10 min · Cook 8 min
Why it helps: protein from tuna and egg, light and fresh.
Ingredients
1 tin tuna, drained
1 egg
1 handful green beans
1 handful leaves
1 tbsp light dressing
Method
Boil the egg for 8 minutes, then cool and peel.
Boil the green beans for 4 minutes and drain.
Lay the leaves on a plate.
Add the tuna, beans and halved egg.
Drizzle with dressing.
Protein: ~32g
81~22g
Halloumi and chickpea salad
Serves 1 · Prep 10 min · Cook 6 min
Why it helps: vegetarian protein and fibre together.
Ingredients
80g halloumi, sliced
1/2 tin chickpeas, drained
1 handful rocket
1/2 lemon
Method
Heat a dry non-stick pan and fry the halloumi for 2 minutes each side until golden.
Put the chickpeas and rocket in a bowl.
Add the halloumi.
Squeeze over lemon and toss.
Protein: ~22g
82~14g
Egg and avocado salad
Serves 1 · Prep 10 min · Cook 8 min
Why it helps: soft protein and healthy fat, gentle to eat.
Ingredients
2 eggs
1/2 avocado, sliced
1 handful leaves
1/2 lemon
Method
Boil the eggs for 8 minutes, then cool, peel and slice.
Put the leaves in a bowl.
Add the egg and avocado.
Squeeze over lemon and serve.
Protein: ~14g
83~26g
Prawn and mango salad
Serves 1 · Prep 10 min · Cook 0 min
Why it helps: light, fresh and easy when appetite is low.
Ingredients
150g cooked prawns
1/2 mango, diced
1 handful leaves
1 squeeze of lime
1 pinch chilli flakes
Method
Put the leaves, prawns and mango in a bowl.
Squeeze over the lime.
Add a pinch of chilli and toss gently.
Protein: ~26g
84~14g
Roast vegetable and lentil salad
Serves 1 · Prep 10 min · Cook 20 min
Why it helps: plant protein and fibre, vegan and filling.
Ingredients
1/2 tin green lentils, drained
1/2 pepper, chopped
1/2 courgette, chopped
1 handful rocket
1 tbsp balsamic vinegar
1 tbsp oil
Method
Heat the oven to 200C.
Toss the pepper and courgette in the oil and roast for 20 minutes.
Put the lentils and rocket in a bowl.
Add the roasted veg.
Drizzle with balsamic and toss.
Protein: ~14g
Snacks and protein bites
85~14g
Cottage cheese and cucumber cups
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: quick protein in a small, cool portion.
Ingredients
100g cottage cheese
1/2 cucumber, cut into thick rounds
Black pepper
Method
Spoon a little cottage cheese onto each cucumber round.
Season with pepper and serve.
Protein: ~14g
86~12g
Boiled eggs with paprika
Serves 1 · Prep 2 min · Cook 8 min
Why it helps: portable protein, easy to keep down.
Ingredients
2 eggs
1 pinch paprika
1 pinch salt
Method
Boil the eggs for 8 minutes.
Cool under cold water and peel.
Halve and sprinkle with paprika and salt.
Protein: ~12g
87~16g
Greek yoghurt and nut pots
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: protein with a little healthy fat.
Ingredients
150g Greek yoghurt
1 tbsp chopped almonds
1 pinch cinnamon
Method
Spoon the yoghurt into a small pot.
Top with the almonds and cinnamon.
Protein: ~16g
88~12g
Edamame with sea salt
Serves 1 · Prep 2 min · Cook 4 min
Why it helps: plant protein and fibre, easy to graze on.
Ingredients
150g edamame in pods
1 pinch sea salt
Method
Steam or boil the edamame for 4 minutes.
Drain and sprinkle with sea salt.
Squeeze the beans out of the pods to eat.
Protein: ~12g
89~16g
Tuna cucumber boats
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: high protein, no carbs, light and fresh.
Ingredients
1/2 tin tuna, drained
1 cucumber, halved lengthways
1/2 lemon
Method
Scoop the seeds out of the cucumber halves to make boats.
Fill with the tuna.
Squeeze over lemon and cut into shorter lengths.
Protein: ~16g
90~6g per ball
No-bake protein balls
Serves 6 balls · Prep 10 min · Cook 0 min (chill 30 min)
Why it helps: small, calorie-dense bites for low days.
Ingredients
40g rolled oats
1 scoop protein powder
1 tbsp peanut butter
1 tbsp honey
Method
Mix all the ingredients in a bowl until it holds together.
Add a splash of water if it is too dry.
Roll into 6 balls.
Chill for 30 minutes to firm up.
Protein: ~6g per ball
91~18g
Turkey roll-ups
Serves 1 · Prep 5 min · Cook 0 min
Why it helps: lean protein in two quick bites.
Ingredients
4 slices cooked turkey
2 tbsp cream cheese
1/4 cucumber, cut into sticks
Method
Spread each turkey slice with cream cheese.
Lay a cucumber stick at one end.
Roll up tightly and serve.
Protein: ~18g
92~12g per serving
Roasted chickpeas
Serves 2 · Prep 5 min · Cook 30 min
Why it helps: crunchy plant protein and fibre, vegan.
Ingredients
1 tin chickpeas, drained
1/2 tsp paprika
1 tbsp olive oil
1 pinch salt
Method
Heat the oven to 200C.
Pat the chickpeas dry with kitchen paper.
Toss in the oil, paprika and salt.
Roast for 30 minutes, shaking halfway, until crisp.
Protein: ~12g per serving
Gentle and nausea-friendly
93~20g
Plain protein porridge
Serves 1 · Prep 2 min · Cook 5 min
Why it helps: bland, soft and warm when nausea hits.
Ingredients
40g rolled oats
200ml milk
1/2 scoop unflavoured protein powder
Method
Put the oats and milk in a small pan.
Cook over a low heat for 4 to 5 minutes, stirring, until thick.
Take off the heat and stir in the protein powder.
Protein: ~20g
94~10g
Ginger and banana oat smoothie
Serves 1 · Prep 3 min · Cook 0 min
Why it helps: ginger and banana both settle the stomach.
Ingredients
1 banana
1 small piece fresh ginger, peeled
2 tbsp rolled oats
200ml milk
Method
Put all the ingredients in a blender.
Blend for 45 seconds until smooth.
Let it stand for 2 minutes to soften the oats, then drink.
Protein: ~10g
95~16g
Soft scrambled eggs on toast
Serves 1 · Prep 3 min · Cook 5 min
Why it helps: very gentle protein, plain and familiar.
Ingredients
2 eggs
1 splash milk
1 slice toast
1 tsp butter
Method
Whisk the eggs with the milk and a pinch of salt.
Melt the butter in a non-stick pan over a low heat.
Add the eggs and stir gently until softly set.
Serve on the toast.
Protein: ~16g
96~22g per serving
Chicken and rice congee
Serves 2 · Prep 5 min · Cook 30 min
Why it helps: soft, warm and very easy to digest.
Ingredients
50g rice
500ml chicken stock
80g cooked chicken, shredded
1 small piece ginger, grated
Method
Put the rice and stock in a pan.
Simmer gently for 25 minutes, stirring now and then, until soft and porridge-like.
Stir in the chicken and ginger.
Warm through for 3 minutes and serve.
Protein: ~22g per serving
Protein desserts
97~30g
Chocolate protein mousse
Serves 1 · Prep 5 min · Cook 0 min (chill 30 min)
Why it helps: a small sweet hit with real protein.
Ingredients
150g Greek yoghurt
1 scoop chocolate protein powder
1 splash milk
Method
Whisk the yoghurt and protein powder together.
Add a splash of milk to loosen if needed.
Whisk until thick and smooth.
Chill for 30 minutes before eating.
Protein: ~30g
98~16g
Berry and yoghurt freeze
Serves 1 · Prep 5 min · Cook 0 min (freeze 1 hour optional)
Why it helps: cool and soothing, gentle on the stomach.
Ingredients
150g Greek yoghurt
100g frozen berries
1 tsp honey
Method
Blend the yoghurt, berries and honey until smooth.
Eat straight away as a soft serve.
Or freeze for 1 hour for a firmer texture.
Protein: ~16g
99~6g
Baked protein apple
Serves 1 · Prep 5 min · Cook 25 min
Why it helps: soft, warm and naturally sweet with added protein.
Ingredients
1 apple, cored
1/2 tsp cinnamon
1 tbsp Greek yoghurt to serve
Method
Heat the oven to 180C.
Sit the apple in a small dish and fill the core with cinnamon.
Bake for 25 minutes until soft.
Top with the yoghurt and serve warm.
Protein: ~6g
100~5g per square
Peanut butter protein fudge
Serves 6 squares · Prep 10 min · Cook 0 min (chill 1 hour)
Why it helps: small calorie-dense squares for very low days.
Ingredients
2 tbsp peanut butter
1 scoop protein powder
1 tbsp honey
1 splash milk
Method
Mix the peanut butter, protein powder and honey in a bowl.
Add a splash of milk and stir to a thick paste.
Press into a small lined tray.
Chill for 1 hour, then cut into 6 squares.
Protein: ~5g per square
A few notes
Eat slowly and stop when full, since GLP-1 medication can make fullness arrive fast and strong.
Aim to get protein into every meal and snack, as this protects muscle while you lose weight.
Drink water through the day, because reduced appetite often means less fluid and that drives constipation.
If a recipe feels too large, halve it and save the rest. Small and frequent often works better than three big meals.
Protein values are approximate and will vary with brands and portion sizes.
Cookie Consent
We use cookies to improve your experience on our site. By using our site, you consent to cookies.
