High-fibre GLP-1 recipes
51 recipes, each with its nutrition calculated.
Fibre, taken with enough fluid, is the usual first step for constipation, a common side effect of GLP-1 medicines. Beans, lentils, barley and vegetables do most of the work in these recipes.
UK government guidelines, as the NHS sets them out, say adults should aim for 30 g of fibre a day, so each of these covers more than a quarter of that in one serving.
- Recipes
- 51
- Median protein
- 26 g
- Median energy
- 495 kcal
- Median time
- About 45 min
How these were chosen
Every recipe here has at least 8 g of fibre per serving, calculated from its ingredients, and at least 3 g of fibre per 100 kcal, which is the EU definition of high fibre in Regulation (EC) No 1924/2006. Sorted by fibre per serving, highest first. Nutrition is calculated per serving from USDA FoodData Central, and the figures are medians across this list. How we develop our recipes, or download the nutrition data.
Black bean and sweet potato stew with lime
Black beans and sweet potato in a cumin tomato stew, finished with lime.
About 44 min · 535 kcal · 23 g protein · 30 g fibre per serving
Black bean and sweetcorn tacos with avocado and lime
Black beans with sweetcorn, avocado and lime in warm corn tortillas.
About 27 min · 570 kcal · 20 g protein · 25 g fibre per serving
Aubergine caponata with white beans
Sweet and sour aubergine with celery, olives and capers, with white beans.
About 55 min · 580 kcal · 24 g protein · 25 g fibre per serving
Lentil and mushroom pie with sweet potato mash
A lentil and mushroom base under sweet potato, baked until the top colours.
About 1 hr 5 min · 570 kcal · 30 g protein · 24 g fibre per serving
White bean, artichoke and caper salad with spelt
Spelt with white beans, artichoke hearts and capers in a lemon dressing.
About 52 min · 555 kcal · 26 g protein · 22 g fibre per serving
Baked aubergine with feta, tomato and mint
Aubergine roasted until collapsing, with tomato, feta and mint.
About 57 min · 575 kcal · 26 g protein · 21 g fibre per serving
Chickpea and spinach stew with cumin and lemon
Chickpeas simmered with cumin and tomato, finished with spinach and lemon.
About 35 min · 585 kcal · 25 g protein · 20 g fibre per serving
Butter bean and roasted pepper stew with smoked paprika
Butter beans in a smoky pepper and tomato stew.
About 45 min · 590 kcal · 28 g protein · 20 g fibre per serving
Cauliflower steaks with chickpeas, tahini and parsley
Thick cauliflower slices roasted dark, with chickpeas and a tahini dressing.
About 45 min · 510 kcal · 23 g protein · 20 g fibre per serving
Lentil and walnut bolognese with spaghetti
A lentil sauce with toasted walnut for body, over spaghetti.
About 50 min · 580 kcal · 26 g protein · 20 g fibre per serving
Butter bean and fennel braise with orange and olive
Butter beans braised with fennel, orange and black olives.
About 47 min · 495 kcal · 22 g protein · 20 g fibre per serving
Minestrone with white beans and pasta
A vegetable soup with white beans, small pasta and Parmesan.
About 55 min · 570 kcal · 28 g protein · 19 g fibre per serving
Tomato and butter bean soup with basil
A tomato soup with butter beans and a great deal of basil.
About 45 min · 520 kcal · 27 g protein · 18 g fibre per serving
Cauliflower, chickpea and egg curry
Cauliflower and chickpeas in a turmeric tomato sauce with boiled eggs.
About 50 min · 545 kcal · 35 g protein · 18 g fibre per serving
Halibut with warm lentils, tomato and parsley
Halibut over warm lentils dressed with tomato, lemon and parsley.
About 32 min · 475 kcal · 48 g protein · 18 g fibre per serving
Tomato, lentil and celery soup with thyme
A thick red lentil soup with tomato, celery and thyme.
About 55 min · 505 kcal · 26 g protein · 18 g fibre per serving
Chickpea and millet salad with roasted pepper and mint
Millet with chickpeas, roasted peppers and a great deal of mint.
About 40 min · 540 kcal · 20 g protein · 18 g fibre per serving
Baked falafel with tahini and pita
Baked chickpea patties with cumin and coriander, with tahini and pita.
About 1 hr 8 min · 590 kcal · 24 g protein · 18 g fibre per serving
Quinoa, chickpea and herb salad with tahini
Cooked quinoa and chickpeas with a great deal of herb and a tahini dressing.
About 20 min · 575 kcal · 23 g protein · 18 g fibre per serving
Lentil and aubergine moussaka
Roasted aubergine and lentils beneath a yoghurt-egg topping.
About 1 hr 15 min · 425 kcal · 28 g protein · 18 g fibre per serving
White bean and aubergine tomato bake
Soft aubergine and white beans with tomato and basil.
About 1 hr · 375 kcal · 19 g protein · 17 g fibre per serving
White bean and oat savoury loaf
A sliceable bean and vegetable loaf with tomato sauce.
About 1 hr 10 min · 445 kcal · 20 g protein · 17 g fibre per serving
Tomato, mozzarella and lentil bake
Lentils and roasted tomatoes beneath a bubbling mozzarella topping.
About 45 min · 460 kcal · 32 g protein · 17 g fibre per serving
Spiced cauliflower, bean and almond soup
Cauliflower and white beans blended with ground almond and cumin.
About 44 min · 530 kcal · 30 g protein · 16 g fibre per serving
Red lentil, carrot and cumin soup
A thick red lentil soup with carrot, cumin and lemon.
About 45 min · 535 kcal · 27 g protein · 16 g fibre per serving
Red lentil dal with turmeric, tomato and coriander
Red lentils cooked soft with turmeric, tomato and fresh coriander.
About 45 min · 500 kcal · 27 g protein · 16 g fibre per serving
Roasted carrot and lentil tahini bowls
Lentils and tofu with roasted carrots and a measured tahini dressing.
About 45 min · 425 kcal · 32 g protein · 16 g fibre per serving
Lentil and walnut ragù with pasta
A textured lentil ragù with mushrooms and a small walnut addition.
About 40 min · 525 kcal · 25 g protein · 16 g fibre per serving
Baked beans with a poached egg on toast
Haricot beans simmered in tomato with mustard, topped with a poached egg.
About 36 min · 510 kcal · 29 g protein · 16 g fibre per serving
Broccoli, white bean and cheddar soup
A green soup of broccoli and white beans with cheddar melted through.
About 35 min · 500 kcal · 27 g protein · 16 g fibre per serving
Mushroom and lentil cottage pie
A savoury mushroom-lentil filling with a soft potato topping.
About 1 hr · 360 kcal · 20 g protein · 15 g fibre per serving
White bean, spinach and rosemary soup
A soft white bean soup with spinach and rosemary.
About 35 min · 500 kcal · 28 g protein · 15 g fibre per serving
Beetroot and goat's cheese lentil bowl
Warm lentils with beetroot, goat's cheese and parsley.
About 25 min · 380 kcal · 23 g protein · 15 g fibre per serving
Beetroot, white bean and dill soup with quark
A deep pink beetroot soup with white beans and a spoonful of quark.
About 37 min · 495 kcal · 27 g protein · 15 g fibre per serving
Roasted pepper and feta barley bowl
Warm barley with peppers, chickpeas and crumbled feta.
About 45 min · 460 kcal · 18 g protein · 15 g fibre per serving
Hake in tomato and saffron with butter beans
Hake gently cooked in a saffron tomato broth with butter beans.
About 40 min · 490 kcal · 45 g protein · 15 g fibre per serving
Lentil, chestnut and thyme soup
A smooth, earthy soup with lentils, chestnuts and thyme.
About 40 min · 335 kcal · 14 g protein · 14 g fibre per serving
Instant Pot lentil and vegetable dal with spinach
Red lentils, carrot and tomato cooked to a soft dal in an Instant Pot in about 40 minutes, or in a slow cooker over a day, with spinach stirred through and Greek yoghurt on top. Smooth and mild, it suits a small appetite and keeps well for the week.
About 55 min · 465 kcal · 34 g protein · 14 g fibre per serving
Black bean and quinoa cakes
Baked bean and quinoa cakes with a roasted pepper dip.
About 50 min · 345 kcal · 17 g protein · 14 g fibre per serving
Warm lentil and egg lunch bowl
Warm lentils with roasted carrots, eggs and mustard yoghurt.
About 35 min · 380 kcal · 28 g protein · 14 g fibre per serving
Spanish pork with chickpeas, peppers and smoked paprika
Lean pork loin browned with smoked paprika, then finished in a sauce of peppers, tomato and chickpeas with spinach. One pan, and better the next day.
About 50 min · 420 kcal · 42 g protein · 13 g fibre per serving
Beef and black bean chilli with lime yoghurt
A thick, smoky chilli of lean ground beef and black beans, finished with a spoonful of lime yoghurt. A small bowl goes a long way, and it cooks on the hob or in a slow cooker.
About 1 hr 5 min · 415 kcal · 41 g protein · 13 g fibre per serving
Lentil and spinach filo pie
Lentils, spinach and tofu inside a lightly crisp filo pie.
About 55 min · 405 kcal · 29 g protein · 13 g fibre per serving
Smoky bean and mushroom breakfast toast
Warm beans and browned mushrooms over wholemeal toast.
About 25 min · 325 kcal · 19 g protein · 12 g fibre per serving
Celeriac, pear and white bean soup
A smooth soup with celeriac, pear and white beans.
About 45 min · 330 kcal · 15 g protein · 12 g fibre per serving
Carrot, red lentil and cumin soup
A smooth carrot and lentil soup with a gentle cumin note.
About 40 min · 320 kcal · 16 g protein · 11 g fibre per serving
Butternut, white bean and sage soup
Roasted squash and white beans blended into a smooth sage soup.
About 50 min · 345 kcal · 20 g protein · 11 g fibre per serving
Wheat biscuits with quark, raspberry and flaxseed
Wheat biscuits softened in milk with quark, raspberries and toasted flaxseed.
About 8 min · 335 kcal · 24 g protein · 10 g fibre per serving
Roasted pepper, chickpea and tofu soup
A smooth roasted pepper soup with chickpeas and tofu.
About 30 min · 295 kcal · 17 g protein · 9 g fibre per serving
Tuna and white bean stuffed peppers
Roasted peppers filled with tuna, beans and fresh parsley.
About 50 min · 290 kcal · 28 g protein · 9 g fibre per serving
Prawn, fennel and tomato soup
A coastal tomato soup with prawns, fennel and white beans.
About 40 min · 295 kcal · 35 g protein · 9 g fibre per serving
Read next
These recipes are meal ideas, not individual nutrition prescriptions. They have been checked on paper and not yet cooked, and each recipe page says what is still outstanding. Talk to the clinician who prescribes for you before changing how you eat.