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100 Recipes for People on GLP-1 Medication

100 Recipes for People on GLP-1 Medication

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

Whipped cottage cheese with berries
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
  1. Tip the cottage cheese into a small blender or use a stick blender.
  2. Blend for 30 to 60 seconds until smooth and whipped.
  3. Spoon into a bowl.
  4. Top with blueberries and chia seeds, then drizzle with honey.

Protein: ~20g

Greek yoghurt protein bowl
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
  1. Spoon the yoghurt into a bowl.
  2. Add the protein powder and flaxseed.
  3. Stir well until the powder is fully mixed in with no lumps.
  4. Top with the sliced banana.

Protein: ~35g

Three-egg veggie scramble
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
  1. Crack the eggs into a bowl, add the milk and a pinch of salt, and whisk.
  2. Heat the oil in a non-stick pan over a medium heat.
  3. Add the spinach and tomatoes and cook for 1 to 2 minutes until the spinach wilts.
  4. Pour in the eggs and stir gently and constantly until just set.
  5. Season with pepper and serve.

Protein: ~21g

Overnight protein oats
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
  1. Put the oats, protein powder and chia seeds into a jar.
  2. Pour in the milk and stir well.
  3. Seal and chill overnight, or for at least 4 hours.
  4. Stir before eating and loosen with a splash more milk if it is too thick.

Protein: ~30g

Smoked salmon and egg muffins
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
  1. Heat the oven to 180C. Grease 6 holes of a muffin tin.
  2. Whisk the eggs in a jug. Stir in the cream cheese until broken up.
  3. Fold through the smoked salmon and chives.
  4. Pour evenly into the muffin holes.
  5. Bake for 18 minutes until risen and set.
  6. Cool for 5 minutes, then lift out.

Protein: ~10g per muffin

Banana protein pancakes
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
  1. Mash the banana in a bowl until smooth.
  2. Add the eggs, protein powder and baking powder and whisk to a batter.
  3. Heat the oil in a non-stick pan over a medium heat.
  4. Spoon in small rounds of batter.
  5. Cook for 2 minutes until bubbles form, then flip and cook 1 to 2 minutes more.

Protein: ~30g

Tofu breakfast scramble
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
  1. Drain the tofu and pat it dry.
  2. Heat the oil in a pan over a medium heat.
  3. Crumble the tofu into the pan with your hands and add the turmeric.
  4. Cook for 4 minutes, stirring, until warmed through.
  5. Add the spinach and nutritional yeast and cook for 2 minutes until the spinach wilts.
  6. Season and serve.

Protein: ~18g

Cottage cheese on rye
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
  1. Spread the cottage cheese evenly over both slices of rye.
  2. Lay the cucumber slices on top.
  3. Season with black pepper and serve.

Protein: ~20g

Egg white and feta omelette
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
  1. Whisk the egg whites with a pinch of salt.
  2. Heat the oil in a non-stick pan over a medium heat.
  3. Pour in the egg whites and tilt the pan to spread them out.
  4. Cook for 2 to 3 minutes until almost set.
  5. Scatter the feta and rocket over one half, fold over and slide onto a plate.

Protein: ~20g

Berry protein chia pudding
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
  1. Whisk the chia seeds, milk and protein powder together in a jar.
  2. Leave for 10 minutes, then whisk again to break up any clumps.
  3. Seal and chill for at least 4 hours or overnight.
  4. Top with the berries before eating.

Protein: ~28g

Turkey and spinach breakfast wrap
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
  1. Heat the oil in a pan and cook the turkey rashers for 2 minutes each side.
  2. Push to one side, crack in the egg and scramble it until set.
  3. Lay the spinach down the middle of the wrap.
  4. Add the turkey and egg on top.
  5. Fold in the sides, roll up and cut in half.

Protein: ~25g

Warm quinoa breakfast bowl
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
  1. Put the quinoa and milk in a small pan over a low heat.
  2. Warm through for 3 to 4 minutes, stirring.
  3. Stir in the almond butter until it melts in.
  4. Spoon into a bowl and top with cinnamon and blueberries.

Protein: ~14g

Smoothies and shakes

Classic vanilla protein shake
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
  1. Put everything in a blender.
  2. Blend for 30 seconds until smooth and frothy.
  3. Pour into a glass.

Protein: ~30g

Green protein smoothie
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
  1. Add the spinach, avocado, protein powder and water to a blender.
  2. Blend for 45 seconds until smooth.
  3. Add the lime, blend briefly and pour.

Protein: ~26g

Berry yoghurt smoothie
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
  1. Put all the ingredients in a blender.
  2. Blend for 30 to 45 seconds until smooth.
  3. Pour and drink chilled.

Protein: ~20g

Peanut butter banana shake
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
  1. Put all the ingredients in a blender.
  2. Blend for 45 seconds until smooth and creamy.
  3. Pour into a glass.

Protein: ~32g

Mango and ginger smoothie
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
  1. Put all the ingredients in a blender.
  2. Blend for 45 seconds until smooth.
  3. Add a little more water if it is too thick.

Protein: ~16g

Chocolate avocado smoothie
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
  1. Put all the ingredients in a blender.
  2. Blend for 45 seconds until smooth and thick.
  3. Pour and drink.

Protein: ~28g

Tropical vegan protein smoothie
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
  1. Put all the ingredients in a blender.
  2. Blend for 45 seconds until smooth.
  3. Pour into a glass.

Protein: ~22g

Coffee protein frappe
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
  1. Brew and cool the espresso, or use leftover cold coffee.
  2. Put the coffee, protein powder, milk and ice in a blender.
  3. Blend for 30 seconds until frothy and pour.

Protein: ~28g

Strawberry oat smoothie
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
  1. Put all the ingredients in a blender.
  2. Blend for 45 seconds until smooth.
  3. Let it sit for 2 minutes to soften the oats, then drink.

Protein: ~28g

Cucumber mint hydrator with protein
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
  1. Roughly chop the cucumber.
  2. Put the cucumber, mint, protein and water in a blender.
  3. Blend until smooth, add the lemon and pour over ice.

Protein: ~24g

Soups and broths

Chicken and vegetable broth
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
  1. Pour the stock into a pan and bring to a gentle simmer.
  2. Add the carrot and celery and cook for 8 minutes.
  3. Add the peas and shredded chicken.
  4. Warm through for 3 minutes and serve.

Protein: ~28g per serving

Lentil and tomato soup
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
  1. Heat the oil in a pan and soften the onion for 5 minutes.
  2. Stir in the cumin and cook for 1 minute.
  3. Add the lentils, tomatoes and stock.
  4. Simmer for 25 minutes until the lentils are soft.
  5. Blend until smooth, or leave it chunky.

Protein: ~18g per serving

Miso tofu soup
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
  1. Put the miso paste in a bowl.
  2. Add a little of the hot water and stir to a smooth paste.
  3. Pour in the rest of the water and stir.
  4. Add the tofu, spring onion and seaweed. Do not boil, as it dulls the miso.

Protein: ~12g

Spiced butternut and red lentil soup
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
  1. Heat the oil in a pan and add the curry powder for 1 minute.
  2. Add the squash, lentils and stock.
  3. Simmer for 25 minutes until everything is soft.
  4. Blend until smooth.

Protein: ~14g per serving

Egg drop soup
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
  1. Bring the stock to a gentle simmer in a pan.
  2. Stir in the soy sauce.
  3. Stir the stock in a slow circle, then pour in the beaten egg in a thin stream.
  4. Stop stirring and let the egg set into ribbons for 30 seconds.
  5. Top with spring onion and serve.

Protein: ~16g

White bean and kale soup
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
  1. Heat the oil and soften the garlic for 1 minute.
  2. Add the beans and stock and simmer for 10 minutes.
  3. Add the kale and cook for 3 minutes until tender.
  4. Finish with lemon and serve.

Protein: ~16g per serving

Thai-style prawn noodle soup
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
  1. Bring the stock to a simmer and add the fish sauce.
  2. Add the rice noodles and cook for 3 minutes.
  3. Add the prawns and cook for 3 minutes until pink.
  4. Squeeze in the lime and scatter with coriander.

Protein: ~26g

Carrot and ginger soup
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
  1. Heat the oil and gently cook the carrots and ginger for 5 minutes.
  2. Add the stock and simmer for 20 minutes until soft.
  3. Blend until smooth.
  4. Stir in a splash of milk to finish.

Protein: ~5g per serving

Turkey meatball soup
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
  1. Mix the mince, egg and herbs in a bowl with a pinch of salt.
  2. Roll into small meatballs.
  3. Bring the stock to a simmer and add the courgette.
  4. Drop in the meatballs and simmer for 12 minutes until cooked through.

Protein: ~25g per serving

Split pea soup
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
  1. Heat the oil and soften the onion and carrot for 5 minutes.
  2. Stir in the paprika.
  3. Add the split peas and stock.
  4. Simmer for 40 minutes until the peas break down.
  5. Blend until smooth.

Protein: ~16g per serving

Chicken and turkey mains

Lemon herb baked chicken
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
  1. Heat the oven to 190C.
  2. Put the chicken in a small dish.
  3. Rub with the oil, garlic, thyme and a squeeze of lemon.
  4. Bake for 22 minutes until cooked through and the juices run clear.
  5. Rest for 2 minutes before slicing.

Protein: ~35g

Chicken and courgette skewers
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
  1. Toss the chicken and vegetables in the oil and paprika.
  2. Thread onto skewers, alternating chicken and veg.
  3. Heat a griddle or grill to medium high.
  4. Cook for 12 minutes, turning, until the chicken is cooked through.

Protein: ~33g

Turkey lettuce cups
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
  1. Heat the oil in a pan over a medium high heat.
  2. Add the turkey mince and break it up.
  3. Cook for 5 minutes until browned.
  4. Add the garlic, ginger and soy and cook for 2 minutes.
  5. Spoon into the lettuce leaves and eat by hand.

Protein: ~30g

Chicken and spinach stuffed mushrooms
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
  1. Heat the oven to 190C.
  2. Remove the mushroom stalks and place caps on a tray.
  3. Wilt the spinach in a dry pan for 1 minute, then chop.
  4. Mix the spinach with the chicken and pile into the caps.
  5. Top with cheese and bake for 15 minutes.

Protein: ~28g

Poached chicken with greens
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
  1. Bring the stock to a gentle simmer in a small pan.
  2. Lower in the chicken and poach for 15 minutes until cooked through.
  3. Steam or boil the broccoli for 4 minutes.
  4. Slice the chicken, plate with the broccoli and squeeze over lemon.

Protein: ~35g

Turkey chilli
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
  1. Heat the oil and brown the turkey mince with the onion for 6 minutes.
  2. Stir in the chilli powder.
  3. Add the beans and tomatoes.
  4. Simmer for 25 minutes, stirring now and then.

Protein: ~30g per serving

Chicken satay strips
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
  1. Heat a griddle or grill to medium high.
  2. Cook the chicken strips for 4 to 5 minutes each side until done.
  3. Mix the peanut butter, soy, lime and water into a smooth sauce.
  4. Drizzle the sauce over the chicken.

Protein: ~35g

Turkey burger, no bun
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
  1. Mix the mince, egg, herbs and a pinch of salt in a bowl.
  2. Shape into 2 patties.
  3. Heat the oil in a pan over a medium heat.
  4. Cook the patties for 5 minutes each side until cooked through.
  5. Serve with sliced tomato.

Protein: ~30g

Chicken avocado salad
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
  1. Put the leaves in a bowl.
  2. Add the chicken and avocado.
  3. Whisk the lemon and oil together and pour over.
  4. Toss gently and serve.

Protein: ~28g

Garlic chicken and cauliflower rice
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
  1. Heat half the oil in a pan and cook the chicken with the garlic for 6 minutes.
  2. Remove and set aside.
  3. Add the rest of the oil and the cauliflower rice.
  4. Cook for 4 minutes, stirring.
  5. Return the chicken, stir through the parsley and serve.

Protein: ~36g

Tandoori chicken bites
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
  1. Mix the yoghurt and tandoori spice in a bowl.
  2. Add the chicken and coat well. Rest for 20 minutes.
  3. Heat a grill to medium high.
  4. Thread onto skewers or spread on a tray.
  5. Grill for 12 minutes, turning, until cooked through.

Protein: ~36g

Turkey and vegetable stir fry
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
  1. Heat the oil in a wok or large pan over a high heat.
  2. Add the turkey and stir fry for 4 minutes.
  3. Add the vegetables, soy and ginger.
  4. Stir fry for 4 minutes until the veg is just tender.

Protein: ~30g per serving

Fish and seafood

Baked salmon with dill
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
  1. Heat the oven to 190C.
  2. Put the salmon on a lined tray.
  3. Rub with oil, scatter the dill and squeeze over lemon.
  4. Bake for 15 minutes until it flakes easily.

Protein: ~30g

Garlic butter prawns
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
  1. Melt the butter in a pan over a medium heat.
  2. Add the garlic and cook for 30 seconds.
  3. Add the prawns and cook for 3 minutes until pink.
  4. Squeeze over lemon and stir through the parsley.

Protein: ~26g

Tuna and white bean salad
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
  1. Tip the tuna and beans into a bowl.
  2. Add the onion and parsley.
  3. Squeeze over the lemon and add the oil.
  4. Mix gently and serve.

Protein: ~32g

Cod and tomato bake
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
  1. Heat the oven to 190C.
  2. Spread the tomatoes and garlic in a small dish.
  3. Sit the cod on top.
  4. Bake for 18 minutes until the fish flakes.
  5. Scatter with basil and serve.

Protein: ~28g

Smoked mackerel pate
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
  1. Flake the mackerel into a bowl.
  2. Add the cream cheese and a squeeze of lemon.
  3. Mash with a fork until smooth.
  4. Season with pepper and serve on cucumber or rye.

Protein: ~22g per serving

Prawn and avocado cocktail
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
  1. Lay the leaves in a glass or bowl.
  2. Add the prawns and avocado.
  3. Spoon over the seafood sauce and serve chilled.

Protein: ~26g

Pan-fried sea bass with greens
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
  1. Heat the oil in a pan over a medium high heat.
  2. Cook the sea bass skin side down for 4 minutes, then flip for 1 minute.
  3. Remove and keep warm.
  4. Add the garlic and pak choi to the pan with the soy.
  5. Cook for 2 minutes until wilted and serve with the fish.

Protein: ~26g

Salmon and quinoa bowl
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
  1. Bake the salmon at 190C for 15 minutes.
  2. Mix the yoghurt with a squeeze of lemon for a quick dressing.
  3. Put the quinoa and cucumber in a bowl.
  4. Flake the salmon on top and drizzle with the dressing.

Protein: ~34g

Tuna egg cups
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
  1. Heat the oven to 180C and grease 6 holes of a muffin tin.
  2. Whisk the eggs in a jug.
  3. Stir in the tuna, spring onion and pepper.
  4. Pour into the muffin holes.
  5. Bake for 18 minutes until set.

Protein: ~12g per cup

Steamed cod with ginger and spring onion
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
  1. Put the cod on a heatproof plate that fits in a steamer.
  2. Scatter half the ginger on top.
  3. Steam for 10 minutes until the fish flakes.
  4. Top with the spring onion, rest of the ginger and soy sauce.

Protein: ~28g

Vegetarian mains

Halloumi and vegetable traybake
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
  1. Heat the oven to 200C.
  2. Toss the pepper, courgette and tomatoes in the oil on a tray.
  3. Roast for 20 minutes.
  4. Add the halloumi slices and roast for 8 more minutes.

Protein: ~22g per serving

Paneer and spinach curry
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
  1. Heat the oil and fry the paneer until golden on all sides.
  2. Remove and set aside.
  3. Add the tomatoes and garam masala to the pan and simmer for 5 minutes.
  4. Stir in the spinach until wilted.
  5. Return the paneer and warm through for 3 minutes.

Protein: ~24g per serving

Egg and vegetable frittata
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
  1. Heat the oven to 180C.
  2. Heat the oil in an ovenproof pan and soften the courgette and pepper for 5 minutes.
  3. Whisk the eggs with the cheese and a pinch of salt.
  4. Pour over the veg and cook for 2 minutes on the hob.
  5. Transfer to the oven and bake for 12 minutes until set.

Protein: ~16g per serving

Chickpea and spinach stew
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
  1. Heat the oil and cook the garlic and cumin for 1 minute.
  2. Add the chickpeas and tomatoes.
  3. Simmer for 10 minutes.
  4. Stir in the spinach until wilted and serve.

Protein: ~16g per serving

Cottage cheese stuffed peppers
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
  1. Heat the oven to 190C.
  2. Mix the cottage cheese with the herbs.
  3. Spoon into the pepper halves.
  4. Top with grated cheese.
  5. Bake for 20 minutes until the peppers soften.

Protein: ~22g per serving

Lentil dahl
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
  1. Heat the oil and cook the garlic, ginger and turmeric for 1 minute.
  2. Add the lentils and 400ml water.
  3. Simmer for 20 minutes until soft, stirring now and then.
  4. Stir in the coconut milk and warm through.

Protein: ~16g per serving

Greek-style baked feta and beans
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
  1. Heat the oven to 190C.
  2. Tip the beans and tomatoes into a small dish and toss with the oil and oregano.
  3. Sit the block of feta in the middle.
  4. Bake for 20 minutes until the feta softens and the tomatoes burst.
  5. Stir together before serving.

Protein: ~18g per serving

Mushroom and egg bowl
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
  1. Heat the oil and fry the mushrooms with the garlic for 5 minutes.
  2. Push to one side.
  3. Crack in the eggs and scramble them through the mushrooms.
  4. Stir in the parsley and serve.

Protein: ~16g

Quinoa and roasted vegetable bowl
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
  1. Heat the oven to 200C.
  2. Toss the courgette and pepper in the oil and roast for 20 minutes.
  3. Put the quinoa in a bowl.
  4. Add the roasted veg and feta.
  5. Squeeze over lemon and toss.

Protein: ~14g

Spinach and ricotta wraps
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
  1. Wilt the spinach in a dry pan for 1 minute, then chop.
  2. Mix the spinach with the ricotta and nutmeg.
  3. Spread down the middle of the wrap.
  4. Warm the wrap in the pan for 1 minute, then fold and serve.

Protein: ~16g

Baked eggs in tomato sauce
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
  1. Heat the oil in a small pan and cook the garlic and paprika for 1 minute.
  2. Add the tomatoes and simmer for 5 minutes.
  3. Make two wells and crack in the eggs.
  4. Cover and cook for 6 minutes until the whites set.

Protein: ~14g

Cauliflower cheese with extra protein
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
  1. Steam the cauliflower for 6 minutes until just tender.
  2. Warm the milk in a pan, whisk in the cornflour and cook until it thickens.
  3. Stir in the cheese and yoghurt until smooth.
  4. Pour over the cauliflower in a dish.
  5. Grill for 5 minutes until golden.

Protein: ~18g per serving

Vegan mains

Tofu and broccoli stir fry
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
  1. Pat the tofu dry.
  2. Heat the oil and fry the tofu for 6 minutes until golden, turning.
  3. Add the broccoli, garlic and ginger.
  4. Stir fry for 4 minutes.
  5. Add the soy and toss to coat.

Protein: ~20g

Black bean and sweet potato bowl
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
  1. Heat the oven to 200C.
  2. Toss the sweet potato in the oil and roast for 25 minutes.
  3. Warm the beans in a pan with the cumin for 5 minutes.
  4. Bowl up the sweet potato and beans.
  5. Finish with lime and coriander.

Protein: ~16g

Tempeh and pepper skewers
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
  1. Mix the soy and oil in a bowl.
  2. Add the tempeh and rest for 20 minutes.
  3. Thread the tempeh and pepper onto skewers.
  4. Grill for 12 minutes, turning, until golden.

Protein: ~20g

Red lentil bolognese
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
  1. Heat the oil and soften the onion and garlic for 5 minutes.
  2. Stir in the herbs.
  3. Add the lentils, tomatoes and 300ml water.
  4. Simmer for 25 minutes until the lentils are soft and the sauce thickens.

Protein: ~16g per serving

Chickpea curry
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
  1. Heat the oil and cook the curry powder for 1 minute.
  2. Add the chickpeas and coconut milk.
  3. Simmer for 12 minutes.
  4. Stir in the spinach until wilted.

Protein: ~14g per serving

Tofu scramble burrito bowl
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
  1. Heat the oil in a pan.
  2. Crumble in the tofu with the turmeric and cook for 5 minutes.
  3. Warm the beans in the microwave or a small pan.
  4. Bowl up the tofu and beans.
  5. Top with salsa and avocado.

Protein: ~22g

Edamame and quinoa salad
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
  1. Put the quinoa, edamame and cucumber in a bowl.
  2. Add the dressing.
  3. Toss well and serve.

Protein: ~18g

Spiced lentil and vegetable stew
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
  1. Heat the oil and soften the carrot and celery for 5 minutes.
  2. Stir in the cumin.
  3. Add the lentils and stock.
  4. Simmer for 30 minutes until the lentils are soft.

Protein: ~16g per serving

Peanut tofu noodles
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
  1. Cook the noodles to packet instructions and drain.
  2. Heat the oil and fry the tofu for 6 minutes until golden.
  3. Mix the peanut butter, soy, lime and a splash of water into a sauce.
  4. Toss the noodles, tofu and sauce together.

Protein: ~22g

Butter bean mash with greens
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
  1. Heat half the oil and cook the garlic for 1 minute.
  2. Add the beans and a splash of water and warm through.
  3. Mash until smooth.
  4. Steam the kale for 3 minutes and serve alongside with the rest of the oil drizzled over.

Protein: ~14g

Bowls and salads

Protein power bowl
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
  1. Put the quinoa in a bowl.
  2. Add the chicken or tofu and the veg.
  3. Loosen the tahini with lemon and a splash of water.
  4. Drizzle over and serve.

Protein: ~28g

Salmon poke-style bowl
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
  1. Put the rice in a bowl.
  2. Arrange the salmon, cucumber and edamame on top.
  3. Drizzle with soy sauce and serve.

Protein: ~28g

Greek chicken salad
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
  1. Put the cucumber, tomato and olives in a bowl.
  2. Add the chicken and feta.
  3. Whisk the lemon and oil and pour over.
  4. Toss and serve.

Protein: ~30g

Tuna nicoise-style plate
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
  1. Boil the egg for 8 minutes, then cool and peel.
  2. Boil the green beans for 4 minutes and drain.
  3. Lay the leaves on a plate.
  4. Add the tuna, beans and halved egg.
  5. Drizzle with dressing.

Protein: ~32g

Halloumi and chickpea salad
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
  1. Heat a dry non-stick pan and fry the halloumi for 2 minutes each side until golden.
  2. Put the chickpeas and rocket in a bowl.
  3. Add the halloumi.
  4. Squeeze over lemon and toss.

Protein: ~22g

Egg and avocado salad
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
  1. Boil the eggs for 8 minutes, then cool, peel and slice.
  2. Put the leaves in a bowl.
  3. Add the egg and avocado.
  4. Squeeze over lemon and serve.

Protein: ~14g

Prawn and mango salad
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
  1. Put the leaves, prawns and mango in a bowl.
  2. Squeeze over the lime.
  3. Add a pinch of chilli and toss gently.

Protein: ~26g

Roast vegetable and lentil salad
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
  1. Heat the oven to 200C.
  2. Toss the pepper and courgette in the oil and roast for 20 minutes.
  3. Put the lentils and rocket in a bowl.
  4. Add the roasted veg.
  5. Drizzle with balsamic and toss.

Protein: ~14g

Snacks and protein bites

Cottage cheese and cucumber cups
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
  1. Spoon a little cottage cheese onto each cucumber round.
  2. Season with pepper and serve.

Protein: ~14g

Boiled eggs with paprika
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
  1. Boil the eggs for 8 minutes.
  2. Cool under cold water and peel.
  3. Halve and sprinkle with paprika and salt.

Protein: ~12g

Greek yoghurt and nut pots
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
  1. Spoon the yoghurt into a small pot.
  2. Top with the almonds and cinnamon.

Protein: ~16g

Edamame with sea salt
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
  1. Steam or boil the edamame for 4 minutes.
  2. Drain and sprinkle with sea salt.
  3. Squeeze the beans out of the pods to eat.

Protein: ~12g

Tuna cucumber boats
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
  1. Scoop the seeds out of the cucumber halves to make boats.
  2. Fill with the tuna.
  3. Squeeze over lemon and cut into shorter lengths.

Protein: ~16g

No-bake protein balls
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
  1. Mix all the ingredients in a bowl until it holds together.
  2. Add a splash of water if it is too dry.
  3. Roll into 6 balls.
  4. Chill for 30 minutes to firm up.

Protein: ~6g per ball

Turkey roll-ups
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
  1. Spread each turkey slice with cream cheese.
  2. Lay a cucumber stick at one end.
  3. Roll up tightly and serve.

Protein: ~18g

Roasted chickpeas
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
  1. Heat the oven to 200C.
  2. Pat the chickpeas dry with kitchen paper.
  3. Toss in the oil, paprika and salt.
  4. Roast for 30 minutes, shaking halfway, until crisp.

Protein: ~12g per serving

Gentle and nausea-friendly

Plain protein porridge
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
  1. Put the oats and milk in a small pan.
  2. Cook over a low heat for 4 to 5 minutes, stirring, until thick.
  3. Take off the heat and stir in the protein powder.

Protein: ~20g

Ginger and banana oat smoothie
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
  1. Put all the ingredients in a blender.
  2. Blend for 45 seconds until smooth.
  3. Let it stand for 2 minutes to soften the oats, then drink.

Protein: ~10g

Soft scrambled eggs on toast
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
  1. Whisk the eggs with the milk and a pinch of salt.
  2. Melt the butter in a non-stick pan over a low heat.
  3. Add the eggs and stir gently until softly set.
  4. Serve on the toast.

Protein: ~16g

Chicken and rice congee
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
  1. Put the rice and stock in a pan.
  2. Simmer gently for 25 minutes, stirring now and then, until soft and porridge-like.
  3. Stir in the chicken and ginger.
  4. Warm through for 3 minutes and serve.

Protein: ~22g per serving

Protein desserts

Chocolate protein mousse
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
  1. Whisk the yoghurt and protein powder together.
  2. Add a splash of milk to loosen if needed.
  3. Whisk until thick and smooth.
  4. Chill for 30 minutes before eating.

Protein: ~30g

Berry and yoghurt freeze
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
  1. Blend the yoghurt, berries and honey until smooth.
  2. Eat straight away as a soft serve.
  3. Or freeze for 1 hour for a firmer texture.

Protein: ~16g

Baked protein apple
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
  1. Heat the oven to 180C.
  2. Sit the apple in a small dish and fill the core with cinnamon.
  3. Bake for 25 minutes until soft.
  4. Top with the yoghurt and serve warm.

Protein: ~6g

Peanut butter protein fudge
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
  1. Mix the peanut butter, protein powder and honey in a bowl.
  2. Add a splash of milk and stir to a thick paste.
  3. Press into a small lined tray.
  4. 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.