The GLP-1 cookbook, free as a PDF
30 recipes for a smaller appetite, protein first, organised around the dose week. One recipe a page, so you can print the ones you want. No email, no account.
Every recipe's nutrition is calculated from USDA FoodData Central, the same figures as its page on this site. The recipes have been checked on paper and not yet cooked or photographed, so times and yields are estimates. How we develop our recipes.
What is inside
For the days after the shot
Small, soft and mild, for the days when a full plate is too much. Each still carries protein.
- Chicken and rice congee with ginger42 g protein, 385 kcal
- Poached chicken with soft mashed potato and carrots42 g protein, 430 kcal
- Smooth chicken, potato and carrot soup37 g protein, 400 kcal
- Milk-poached cod with mashed potato and spinach36 g protein, 385 kcal
- Miso soup with silken tofu, egg and spinach30 g protein, 300 kcal
- Greek yoghurt with mashed banana, honey and vanilla27 g protein, 265 kcal
Smoothies and shakes
A cold glass is often easier than a plate. Each of these carries at least 25 g of protein.
- Peanut butter and banana protein shake31 g protein, 360 kcal
- Peach and vanilla skyr smoothie with oats28 g protein, 280 kcal
- Blueberry and oat protein smoothie28 g protein, 340 kcal
- Mixed berry smoothie with skyr and flaxseed28 g protein, 275 kcal
Breakfasts
A morning when you can only manage a few mouthfuls is the morning those mouthfuls should be protein.
- Tofu scramble with mushrooms and spinach on toast46 g protein, 530 kcal
- Poached haddock with egg and spinach on toast40 g protein, 365 kcal
- Bread, egg and cheddar strata with spinach38 g protein, 570 kcal
- Spinach, feta and red pepper egg bites35 g protein, 410 kcal
- Turkey, sage and apple hash with a fried egg33 g protein, 435 kcal
- Turkey, egg and black bean freezer breakfast burritos32 g protein, 490 kcal
Dinners as appetite returns
Full plates, protein first: at least 30 g a serving in every one.
- Instant Pot Mexican shredded chicken with black beans51 g protein, 520 kcal
- Chicken poached in lemon and thyme with white beans51 g protein, 470 kcal
- Turkey goulash with paprika and potato50 g protein, 545 kcal
- Turkey and mushroom stroganoff50 g protein, 475 kcal
- Halibut with warm lentils, tomato and parsley48 g protein, 475 kcal
- Baked beef meatballs in tomato sauce with mozzarella47 g protein, 545 kcal
- Pork loin steaks with mustard leeks and potatoes46 g protein, 475 kcal
- Salmon with peas, mint and yoghurt46 g protein, 545 kcal
- Air-fryer pork schnitzel with apple slaw45 g protein, 405 kcal
Cook once, eat all week
Four or more portions each, with freezer times checked against the FDA chart.
- Slow cooker chicken, white bean and kale stew49 g protein, 460 kcal
- Air fryer chicken shawarma skewers with garlic yoghurt49 g protein, 475 kcal
- Slow cooker turkey breast with potatoes, carrots and gravy46 g protein, 405 kcal
- Slow-cooker pulled pork with crunchy slaw45 g protein, 520 kcal
- Air fryer honey garlic pork rice bowls with broccoli45 g protein, 480 kcal
Meal ideas, not individual nutrition prescriptions. Talk to the clinician who prescribes for you before changing how you eat.