High-protein GLP-1 recipes

222 recipes, each with its nutrition calculated.

Protein matters more when you are eating less, because it helps you keep muscle while weight comes off. How much you need depends on your weight and your dose, which is why the calculator works out your own daily floor rather than giving everyone one number.

Each of these recipes carries 30 g or more in a single serving, so one of them goes a long way towards the floor the calculator gives you.

Recipes: 222
Median protein: 37 g
Median energy: 455 kcal
Median time: About 40 min

How these were chosen

Every recipe here has at least 30 g of protein per serving, calculated from its ingredients, and gets at least 20% of its energy from protein, which is the EU definition of high protein in Regulation (EC) No 1924/2006. Sorted by protein 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.

Instant Pot Mexican shredded chicken with black beans
Spiced chicken breasts cooked in tomato in an Instant Pot or slow cooker, shredded, and folded through black beans with lime. A bowl that suits a family dinner and still works on a small appetite, because the beans and chicken carry the meal and the rice is a measured portion.
About 55 min · 520 kcal · 51 g protein · 15 g fibre per serving
Chicken, avocado and lime wrap
Cooked chicken with avocado, lime and coriander in a soft tortilla.
About 15 min · 560 kcal · 51 g protein · 8 g fibre per serving
Turkey, cranberry and spinach roll
Cooked turkey with cranberry, spinach and Dijon in a soft roll.
About 10 min · 495 kcal · 51 g protein · 4 g fibre per serving
Chicken poached in lemon and thyme with white beans
Chicken poached gently, then folded through white beans with lemon and thyme.
About 30 min · 470 kcal · 51 g protein · 11 g fibre per serving
Chicken and chickpea curry with turmeric and yoghurt
Chicken and chickpeas in a turmeric sauce finished with yoghurt.
About 37 min · 580 kcal · 51 g protein · 8 g fibre per serving
Turkey goulash with paprika and potato
Turkey braised with sweet paprika, peppers and potato, finished with yoghurt.
About 53 min · 545 kcal · 50 g protein · 11 g fibre per serving
Turkey and mushroom stroganoff
Turkey and mushrooms in a paprika sauce with yoghurt and noodles.
About 35 min · 475 kcal · 50 g protein · 4 g fibre per serving
Slow cooker chicken, white bean and kale stew
A Tuscan-style stew of chicken, white beans, tomato and kale, made in a slow cooker or a pressure cooker and finished with parmesan. Brothy and soft, it is an easy bowl to finish on a day when a plated dinner feels like too much.
About 4 hr 30 min · 460 kcal · 49 g protein · 11 g fibre per serving
Air fryer chicken shawarma skewers with garlic yoghurt
Chicken breast marinated in yoghurt, cumin and paprika, threaded with pepper and onion and charred in the air fryer, served with pita, romaine and garlic yoghurt. A dinner the whole family can assemble at the table, with each plate built to its own appetite.
About 1 hr 10 min · 475 kcal · 49 g protein · 7 g fibre per serving
Chicken and broccoli noodles with soy and almond
Egg noodles with chicken, broccoli, ginger and a scatter of toasted almond.
About 30 min · 575 kcal · 49 g protein · 7 g fibre per serving
Chicken biryani-style baked rice with yoghurt
Chicken marinated in spiced yoghurt, baked over rice with raisins.
About 1 hr 25 min · 585 kcal · 48 g protein · 3 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
Chicken and squash traybake with sage and haricot beans
Chicken roasted over butternut squash with sage and soft haricot beans.
About 57 min · 500 kcal · 47 g protein · 12 g fibre per serving
Chicken, celery and butter bean soup with rosemary
A clear chicken broth with celery, butter beans and rosemary.
About 44 min · 505 kcal · 47 g protein · 12 g fibre per serving
Chicken, leek and tarragon with pearl barley
Chicken and sweet leeks with barley and the aniseed note of tarragon.
About 1 hr · 525 kcal · 47 g protein · 10 g fibre per serving
Greek chicken meal prep boxes with orzo and tzatziki
Yoghurt-marinated chicken with lemon orzo, a tomato, cucumber and feta salad, and a pot of tzatziki, packed into four lunch boxes. The yoghurt marinade keeps the chicken tender through four days in the fridge.
About 1 hr 5 min · 515 kcal · 47 g protein · 4 g fibre per serving
Baked beef meatballs in tomato sauce with mozzarella
Tender meatballs of lean ground beef baked in a garlicky tomato and spinach sauce under melted mozzarella. Five small meatballs and a slice of toast make a plate that is easy to finish.
About 55 min · 545 kcal · 47 g protein · 5 g fibre per serving
Pork loin steaks with mustard leeks and potatoes
Golden pork loin steaks on soft leeks in a mustard and yoghurt sauce, with new potatoes and green beans. A plain, comforting plate that is ready in 35 minutes.
About 35 min · 475 kcal · 46 g protein · 8 g fibre per serving
Turkey, spinach and ricotta meatloaf with tomato
A soft turkey loaf with spinach and ricotta, baked in tomato.
About 1 hr 20 min · 545 kcal · 46 g protein · 5 g fibre per serving
Salmon with peas, mint and yoghurt
Salmon fillets with crushed peas, mint and a spoonful of yoghurt.
About 30 min · 545 kcal · 46 g protein · 7 g fibre per serving
Tofu scramble with mushrooms and spinach on toast
Crumbled tofu cooked with mushrooms, turmeric and spinach on toast.
About 35 min · 530 kcal · 46 g protein · 9 g fibre per serving
Slow cooker chicken tagine with chickpeas and olives
Chicken breast cooked slowly with carrots, chickpeas and warm North African spices, finished with olives and lemon and served on couscous. It makes four boxed dinners from one pot, and the sauce keeps the chicken moist when it is reheated.
About 3 hr 45 min · 510 kcal · 46 g protein · 11 g fibre per serving
Slow cooker turkey breast with potatoes, carrots and gravy
A boneless turkey breast joint cooked over potatoes and carrots in a slow cooker or pressure cooker, with gravy made from the cooking liquid. A roast dinner for six without the oven, and the slices are easy to portion to whatever appetite is at the table.
About 5 hr · 405 kcal · 46 g protein · 8 g fibre per serving
Trout with spelt, broccoli and dill yoghurt
Trout over nutty spelt with broccoli and a cool dill yoghurt.
About 42 min · 500 kcal · 46 g protein · 9 g fibre per serving
Slow cooker chicken tikka-style curry with Greek yoghurt
Chicken breast in a gently spiced tomato sauce, made in a slow cooker or an Instant Pot, and finished with Greek yoghurt off the heat. The pot does the work, and a quarter of it over a small portion of rice is a filling dinner that is easy to eat when your appetite is small.
About 4 hr 35 min · 460 kcal · 45 g protein · 7 g fibre per serving
Chicken and asparagus with wild rice
Poached chicken and griddled asparagus over nutty wild rice.
About 55 min · 460 kcal · 45 g protein · 6 g fibre per serving
Air-fryer pork schnitzel with apple slaw
Thin pork loin cutlets in a crisp crumb, cooked in the air fryer with a spoonful of oil, with a sharp apple and cabbage slaw. Thin and crisp is easier to eat than a thick steak.
About 35 min · 405 kcal · 45 g protein · 6 g fibre per serving
Slow-cooker pulled pork with crunchy slaw
Trimmed pork shoulder cooked low and slow in a smoky, tangy sauce, pulled and piled into wholemeal buns with a yoghurt slaw. The tender pork is easy to eat, and the rest freezes for later.
About 8 hr 40 min · 520 kcal · 45 g protein · 9 g fibre per serving
Chicken, fennel and olive traybake with orzo
Chicken roasted over fennel and olives, with orzo cooked in the same tray.
About 47 min · 530 kcal · 45 g protein · 6 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
Air fryer honey garlic pork rice bowls with broccoli
Cubes of lean pork loin glazed in honey, garlic, ginger and soy, cooked in the air fryer and boxed with brown rice, broccoli and carrots. Four lunches from about half an hour of cooking.
About 50 min · 480 kcal · 45 g protein · 7 g fibre per serving
Turkey, apricot and almond pilaf
Rice cooked in stock with turkey, dried apricot and toasted almond.
About 43 min · 570 kcal · 44 g protein · 5 g fibre per serving
Chicken Florentine with rice
Chicken with spinach and a smooth, lightly creamy sauce.
About 35 min · 485 kcal · 44 g protein · 2 g fibre per serving
Turkey burgers with beetroot slaw
Turkey burgers in wholemeal buns with a sharp beetroot and cabbage slaw.
About 30 min · 560 kcal · 44 g protein · 8 g fibre per serving
Chicken, orzo and lemon soup
A lemony chicken broth thickened with egg and orzo.
About 40 min · 440 kcal · 44 g protein · 2 g fibre per serving
Trout with cucumber, dill and quark
Trout fillets with a cool cucumber and dill quark.
About 30 min · 455 kcal · 44 g protein · 4 g fibre per serving
Tofu and broccoli with soy, ginger and garlic
Firm tofu browned properly, with broccoli, ginger and garlic.
About 40 min · 590 kcal · 44 g protein · 10 g fibre per serving
Chicken, apple and cheddar melts
Toasted wholemeal bread with chicken, apple and a small cheddar topping.
About 20 min · 455 kcal · 44 g protein · 5 g fibre per serving
Turkey and courgette koftas with tahini yoghurt
Spiced turkey koftas with grated courgette, and a loose tahini yoghurt.
About 27 min · 575 kcal · 43 g protein · 5 g fibre per serving
Baked chicken schnitzel with green beans and lemon
Crumbed chicken baked rather than fried, with green beans and lemon.
About 40 min · 455 kcal · 43 g protein · 5 g fibre per serving
Chicken and white bean open sandwich
Toast with lemony white beans, chicken and parsley.
About 10 min · 425 kcal · 43 g protein · 7 g fibre per serving
Tarragon chicken with creamy white beans
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein · 6 g fibre per serving
Chicken satay skewers with peanut sauce
Grilled chicken skewers with a ginger peanut sauce and cucumber.
About 35 min · 515 kcal · 43 g protein · 2 g fibre per serving
Chicken and pea savoury pancakes
Folded pancakes filled with chicken, peas and a light sauce.
About 40 min · 450 kcal · 42 g protein · 3 g fibre per serving
Chicken, olive and lemon with couscous
Chicken braised with olives, cumin and lemon, served over couscous.
About 40 min · 500 kcal · 42 g protein · 4 g fibre per serving
Chicken, artichoke and butter bean bake
A lemon-scented bake with chicken, artichokes and soft butter beans.
About 40 min · 380 kcal · 42 g protein · 10 g fibre per serving
Slow-cooker beef and barley stew
Braising beef cooked low and slow with carrots, mushrooms and pearl barley until it falls apart under a spoon. A deep bowl of soft, savoury stew, made in a slow cooker or a pressure cooker.
About 8 hr 25 min · 385 kcal · 42 g protein · 7 g fibre per serving
Chicken and rice congee with ginger
A loose, savoury rice porridge with fine shreds of poached chicken and a little ginger. It is mild, there is almost nothing to chew, and it is easy to eat a few spoonfuls at a time on a day when a full plate is too much.
About 1 hr 20 min · 385 kcal · 42 g protein · 2 g fibre per serving
Air fryer tofu bites with ginger soy glaze and broccoli
Pressed tofu cubes crisped in the air fryer and tossed in a quick ginger, soy and maple glaze, with charred broccoli and brown rice. A vegan bowl with a crisp outside and a soft centre, easy to eat in small amounts.
About 55 min · 545 kcal · 42 g protein · 10 g fibre per serving
Turkey meatballs with roasted pepper sauce
Tender turkey meatballs in a smooth pepper sauce, served with orzo.
About 40 min · 585 kcal · 42 g protein · 4 g fibre per serving
Chicken and pea pearl barley risotto
A comforting barley bowl with chicken, peas and Parmesan.
About 1 hr 5 min · 455 kcal · 42 g protein · 11 g fibre per serving
Poached chicken with soft mashed potato and carrots
Chicken breast poached slowly in stock with thyme, sliced and served with a smooth mash and soft carrots. A plain, mild plate in a modest portion, with a cup of the poaching broth alongside.
About 45 min · 430 kcal · 42 g protein · 7 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
Turkey meatball and orzo soup with spinach
Small turkey meatballs poached in broth with orzo and spinach.
About 45 min · 560 kcal · 42 g protein · 5 g fibre per serving
Turkey and spinach roulades
Rolled turkey cutlets filled with spinach and ricotta.
About 45 min · 370 kcal · 42 g protein · 4 g fibre per serving
Paprika chicken with roasted peppers and quinoa
Chicken rubbed with smoked paprika, roasted peppers and nutty quinoa.
About 30 min · 440 kcal · 42 g protein · 6 g fibre per serving
Tofu and aubergine in soy and ginger with rice
Browned tofu and soft aubergine in a ginger and soy glaze.
About 47 min · 590 kcal · 42 g protein · 12 g fibre per serving
Chicken souvlaki with warm flatbread
Oregano chicken skewers with warm flatbread and cucumber yoghurt.
About 35 min · 440 kcal · 42 g protein · 2 g fibre per serving
Beef and broccoli stir-fry with ginger
Thin strips of flank steak and bright broccoli in a glossy ginger and garlic sauce over brown rice. It is on the table in under half an hour, and the tender strips are easy to eat in small amounts.
About 25 min · 500 kcal · 41 g protein · 6 g fibre per serving
Chicken, mushroom and spelt soup
Chicken and mushrooms with chewy spelt and parsley.
About 55 min · 385 kcal · 41 g protein · 6 g fibre per serving
Chicken, hummus and cucumber flatbread
Cooked chicken with hummus, cucumber and mint in a warm flatbread.
About 12 min · 470 kcal · 41 g protein · 4 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
Turkey and cheddar mini meatloaves
Individual turkey meatloaves with cheddar and roasted carrots.
About 50 min · 580 kcal · 41 g protein · 8 g fibre per serving
Chicken, sweetcorn and egg drop soup
A clear chicken and sweetcorn broth with egg stirred through in ribbons.
About 35 min · 330 kcal · 41 g protein · 2 g fibre per serving
Prawn, pea and mint risotto
A green risotto of peas and mint with prawns stirred through at the end.
About 38 min · 555 kcal · 41 g protein · 5 g fibre per serving
Cuban-style mojo pork with black beans and rice
Pork shoulder marinated in orange, lime, garlic and cumin, cooked until it shreds, then served with black beans warmed in the juices over brown rice. Soft, bright and made for the slow cooker or pressure cooker.
About 8 hr 50 min · 520 kcal · 41 g protein · 12 g fibre per serving
Turkey, pear and cheddar toastie
A warm turkey toastie with thin pear slices and melted cheddar.
About 20 min · 440 kcal · 41 g protein · 6 g fibre per serving
Turkey, pea and basil pasta salad
Turkey and peas with pasta and a fresh basil dressing.
About 30 min · 475 kcal · 41 g protein · 5 g fibre per serving
Turkey meatballs in tomato and basil with polenta
Soft turkey meatballs simmered in tomato, on a spoonful of loose polenta.
About 40 min · 545 kcal · 41 g protein · 6 g fibre per serving
Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein · 4 g fibre per serving
Lemon-oregano chicken with courgette orzo
Oregano chicken with soft courgette, orzo and fresh lemon zest.
About 30 min · 420 kcal · 40 g protein · 3 g fibre per serving
Beef burrito bowls with pinto beans and salsa
A burrito without the tortilla: spiced lean ground beef and pinto beans over lime rice with crisp romaine, sweetcorn, salsa and yoghurt. Each part is small, so the bowl can be scaled to the day's appetite.
About 35 min · 500 kcal · 40 g protein · 6 g fibre per serving
Chicken, pumpkin and basil orzo
Chicken and orzo with soft roasted pumpkin and basil.
About 40 min · 455 kcal · 40 g protein · 2 g fibre per serving
Apricot chicken with couscous
Chicken and couscous with soft apricot and parsley.
About 35 min · 455 kcal · 40 g protein · 6 g fibre per serving
Chicken with potato rösti and mushrooms
Chicken and mushroom sauce beside a lightly crisp potato rösti.
About 40 min · 375 kcal · 40 g protein · 4 g fibre per serving
Red lentil and vegetable soup with rotisserie chicken
A thick red lentil and vegetable soup with cumin and lemon, with a shop-bought rotisserie chicken stirred through at the end. It cooks in 8 minutes under pressure and fills six containers.
About 1 hr · 370 kcal · 40 g protein · 9 g fibre per serving
Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented broth.
About 1 hr · 380 kcal · 40 g protein · 4 g fibre per serving
Baked salmon cakes with dill yoghurt
Lightly crisp salmon cakes with dill yoghurt and a simple cucumber side.
About 1 hr 5 min · 395 kcal · 40 g protein · 3 g fibre per serving
Salmon, cucumber and quark bread roll
Tinned salmon with dill quark and cucumber in a soft roll.
About 10 min · 420 kcal · 40 g protein · 3 g fibre per serving
Chicken, chestnut and sage braise with celeriac
A quiet braise of chicken, sweet chestnuts and celeriac with sage.
About 45 min · 445 kcal · 40 g protein · 7 g fibre per serving
Poached haddock with egg and spinach on toast
Haddock poached in milk with a soft egg and wilted spinach.
About 25 min · 365 kcal · 40 g protein · 5 g fibre per serving
Turkey, cranberry and cottage cheese rolls
A familiar turkey roll with a small cranberry accent.
About 10 min · 375 kcal · 39 g protein · 3 g fibre per serving
Mild chicken fajita rice bowls
Chicken, peppers and rice with warm spices and yoghurt.
About 30 min · 465 kcal · 39 g protein · 4 g fibre per serving
Chicken, barley and leek broth
A clear broth with chicken, soft barley and sweet leeks.
About 1 hr 5 min · 510 kcal · 39 g protein · 12 g fibre per serving
Roasted salmon with lentils and carrots
Salmon over warm lentils with sweet roasted carrots.
About 45 min · 510 kcal · 39 g protein · 13 g fibre per serving
Air fryer turkey meatballs with tomato sauce and spaghetti
Turkey and parmesan meatballs browned in the air fryer, then simmered briefly in a tomato and spinach sauce and served over spaghetti. A family favourite with a measured portion of pasta, so the meatballs do most of the work on the plate.
About 45 min · 545 kcal · 39 g protein · 6 g fibre per serving
Prawn, cucumber and quark rice bowl
Cooked prawns with cucumber, quark and lime over rice.
About 45 min · 430 kcal · 39 g protein · 1 g fibre per serving
Cod and trout fish pie
A fish pie with cod, trout, peas and a soft potato topping.
About 1 hr 5 min · 455 kcal · 39 g protein · 6 g fibre per serving
Chicken, butter bean and rosemary soup
Chicken and butter beans in a rosemary broth with soft vegetables.
About 40 min · 335 kcal · 39 g protein · 7 g fibre per serving
Tempeh and broccoli with peanut sauce
Browned tempeh and broccoli in a peanut and ginger sauce over pasta.
About 30 min · 580 kcal · 39 g protein · 6 g fibre per serving
Beef cottage pie with a cauliflower and potato top
A proper cottage pie of lean ground beef, mushrooms and peas in a thick gravy, under a cheddar-topped mash that is half cauliflower. Soft, familiar and easy to eat in a small portion.
About 1 hr 20 min · 450 kcal · 39 g protein · 8 g fibre per serving
Korean-inspired steak salad with sesame and cucumber
Flank steak marinated in soy, honey, ginger and a little heat, seared and sliced over a crisp salad with a sesame dressing. Cold, crunchy food is often easier to face than a hot plate, and this is a full dinner.
About 30 min · 470 kcal · 39 g protein · 6 g fibre per serving
Tuna, white bean and caper salad on rye
Tinned tuna with white beans, capers and red onion on dark rye.
About 20 min · 515 kcal · 39 g protein · 13 g fibre per serving
Salmon teriyaki-style with rice and broccoli
Salmon glazed with soy, ginger and maple, with rice and broccoli.
About 30 min · 575 kcal · 38 g protein · 4 g fibre per serving
Chicken and sweetcorn noodle soup
Chicken, sweetcorn and noodles in a mild, warming broth.
About 30 min · 390 kcal · 38 g protein · 4 g fibre per serving
Chicken cacciatore with soft polenta
A tomato and mushroom chicken braise over soft polenta.
About 40 min · 405 kcal · 38 g protein · 6 g fibre per serving
Turkey and lentil bolognese
A slow-simmered tomato sauce with turkey, lentils and pasta.
About 45 min · 580 kcal · 38 g protein · 12 g fibre per serving
Tuna and white bean panzanella
Torn sourdough soaked in tomato juices with tuna, white beans and basil.
About 30 min · 535 kcal · 38 g protein · 12 g fibre per serving
Chicken and mushroom baked potato
A baked potato filled with chicken, mushrooms and a spoonable yoghurt sauce.
About 1 hr 15 min · 385 kcal · 38 g protein · 5 g fibre per serving
Mediterranean chicken and chickpea soup
Chicken, chickpeas and soft vegetables in an oregano broth.
About 35 min · 350 kcal · 38 g protein · 8 g fibre per serving
Cheeseburger bowls with crisp potatoes and burger sauce
Everything you like about a cheeseburger in a bowl: lean ground beef with melted cheddar, air-fried potatoes, crisp salad and a tangy yoghurt burger sauce. Smaller and lighter to eat than a burger in a bun.
About 32 min · 480 kcal · 38 g protein · 7 g fibre per serving
Basque-style chicken and pepper rice
A colourful rice pot with chicken, sweet peppers and paprika.
About 40 min · 455 kcal · 38 g protein · 5 g fibre per serving
Bread, egg and cheddar strata with spinach
Bread soaked in savoury custard and baked with spinach and cheddar.
About 1 hr 15 min · 570 kcal · 38 g protein · 6 g fibre per serving
Chicken Waldorf-style rye sandwiches
Chicken, apple and celery on rye with a yoghurt dressing.
About 15 min · 440 kcal · 38 g protein · 6 g fibre per serving
Cornmeal-baked tilapia with sweet potato
Lightly coated white fish with sweet potato wedges and yoghurt slaw.
About 45 min · 420 kcal · 38 g protein · 6 g fibre per serving
Normandy-style chicken with apple and prunes
A gentle chicken braise with apple, prunes and thyme.
About 35 min · 405 kcal · 38 g protein · 6 g fibre per serving
Tilapia with couscous, tomato and herbs
Tilapia fillets over couscous with tomato, parsley and mint.
About 20 min · 415 kcal · 38 g protein · 4 g fibre per serving
Chicken and vegetable cobbler
A chicken and vegetable filling beneath small savoury scones.
About 55 min · 485 kcal · 38 g protein · 5 g fibre per serving
Prawn and sweetcorn quesadillas
Folded tortillas with prawns, sweetcorn and melted cheese.
About 25 min · 435 kcal · 37 g protein · 2 g fibre per serving
Tofu and spinach cannelloni
Pasta tubes filled with tofu and spinach under tomato sauce.
About 1 hr 5 min · 505 kcal · 37 g protein · 10 g fibre per serving
Turkey koftas with minted yoghurt and couscous
Mildly spiced turkey koftas with couscous and mint yoghurt.
About 30 min · 475 kcal · 37 g protein · 3 g fibre per serving
Cod and chickpea fritters
Soft-centred cod and chickpea fritters with a parsley yoghurt dip.
About 50 min · 410 kcal · 37 g protein · 9 g fibre per serving
Chicken, roasted pepper and couscous lunch bowl
Couscous with chicken, roasted peppers and a simple yoghurt dressing.
About 15 min · 380 kcal · 37 g protein · 4 g fibre per serving
Maple-Dijon turkey with apple and cabbage
Turkey cutlets with a restrained maple-mustard glaze and tender apple cabbage.
About 45 min · 380 kcal · 37 g protein · 7 g fibre per serving
Prawn and sweetcorn chowder
A light chowder of prawns, sweetcorn and potato.
About 40 min · 495 kcal · 37 g protein · 8 g fibre per serving
Chicken pot pie with filo
Chicken and vegetables beneath a lightly crisp filo lid.
About 50 min · 405 kcal · 37 g protein · 6 g fibre per serving
Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein · 6 g fibre per serving
Smooth chicken, potato and carrot soup
A GLP-1 friendly chicken soup blended completely smooth, with the chicken worked into the soup itself rather than left in chunks. A small bowl is mild, soft and still substantial.
About 50 min · 400 kcal · 37 g protein · 6 g fibre per serving
Milk-poached cod with mashed potato and spinach
Cod poached gently in milk, served on a soft mash made with that same milk, with wilted spinach. A mild, tender plate that flakes apart with a fork.
About 35 min · 385 kcal · 36 g protein · 6 g fibre per serving
Chicken and leek barley soup
A warm chicken soup with soft leeks, carrots and pearl barley.
About 55 min · 405 kcal · 36 g protein · 9 g fibre per serving
Tempeh and cabbage noodles with soy and lime
Egg noodles tossed with browned tempeh, cabbage, soy and lime.
About 27 min · 565 kcal · 36 g protein · 5 g fibre per serving
Sea bass with celeriac mash and spinach
Sea bass over a smooth celeriac mash with wilted spinach.
About 40 min · 365 kcal · 36 g protein · 7 g fibre per serving
Rosemary tofu with butter bean mash
Rosemary tofu with warm bean mash and roasted carrots.
About 45 min · 440 kcal · 36 g protein · 12 g fibre per serving
Prawns with courgette, garlic and lemon spaghetti
Prawns and ribboned courgette through spaghetti with garlic and lemon.
About 27 min · 455 kcal · 36 g protein · 4 g fibre per serving
Sea bass with white bean and basil mash
Sea bass with warm basil beans and soft roasted tomatoes.
About 35 min · 340 kcal · 36 g protein · 7 g fibre per serving
Prawn, pea and lemon risotto
A gently creamy risotto with prawns, peas and lemon zest.
About 40 min · 445 kcal · 36 g protein · 3 g fibre per serving
Turkey, two-bean and sweet potato chilli
A turkey chilli with kidney beans, black beans and sweet potato that makes six portions in a slow cooker or an electric pressure cooker. Each container is a full dinner that reheats in minutes.
About 6 hr 40 min · 420 kcal · 36 g protein · 12 g fibre per serving
Chicken piccata with parsley potatoes
Chicken with a light lemon-caper sauce and parsley potatoes.
About 35 min · 350 kcal · 36 g protein · 4 g fibre per serving
Hummus, chicken and roasted carrot wrap
A soft wrap with chicken, roasted carrots and a thin hummus layer.
About 35 min · 445 kcal · 36 g protein · 6 g fibre per serving
Salmon, sweet potato and quinoa bowls with lemon and dill
Roast salmon, smoked paprika sweet potato and broccoli from one tray, packed over quinoa with a lemon and dill yoghurt. Four lunches for the first half of the week, since cooked fish keeps fewer days than meat.
About 45 min · 515 kcal · 36 g protein · 8 g fibre per serving
Rosemary chicken with roasted grapes
Rosemary chicken with warm grapes and roasted carrots.
About 50 min · 400 kcal · 36 g protein · 6 g fibre per serving
Cod under a parsley and almond crust with green beans
Cod baked under a green crust of parsley, almond and breadcrumb.
About 26 min · 365 kcal · 36 g protein · 6 g fibre per serving
Halibut with saffron chickpeas
Halibut gently cooked over saffron-scented chickpeas and tomatoes.
About 40 min · 340 kcal · 36 g protein · 10 g fibre per serving
Air fryer parmesan-crusted salmon with potatoes and green beans
Salmon fillets with a crisp parmesan and breadcrumb top, cooked in the air fryer in about 10 minutes after the potatoes and green beans. One appliance, one plate, and a portion of fish most small appetites can finish.
About 52 min · 515 kcal · 35 g protein · 7 g fibre per serving
Pork, fennel and white bean skillet with kale
Pork with soft golden fennel, garlic and a pinch of heat, simmered with white beans and tomato and finished with kale and Parmesan. It tastes of Italian sausage without the sausage, in one pan.
About 45 min · 555 kcal · 35 g protein · 12 g fibre per serving
Salmon and mushroom buckwheat galettes
Buckwheat crêpes wrapped around salmon, mushrooms and yoghurt.
About 45 min · 460 kcal · 35 g protein · 4 g fibre per serving
Trout with potato rösti and beetroot yoghurt
Roasted trout with crisp-edged rösti and a colourful beetroot sauce.
About 40 min · 415 kcal · 35 g protein · 4 g fibre per serving
Mushroom and tofu stroganoff
Mushrooms and tofu in a smooth paprika sauce with rice.
About 40 min · 495 kcal · 35 g protein · 6 g fibre per serving
Slow cooker beef and lentil bolognese
A bolognese of lean ground beef stretched with red lentils, cooked slowly until the lentils melt into the sauce. It makes six portions; cook the spaghetti fresh for whichever ones you are eating and freeze the rest of the sauce.
About 6 hr 25 min · 515 kcal · 35 g protein · 8 g fibre per serving
Chicken, lemon and rice soup
A simple chicken and rice soup finished with lemon and parsley.
About 35 min · 350 kcal · 35 g protein · 2 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
Tofu and spinach pesto barley
Pearl barley with tofu and a fresh spinach-basil sauce.
About 50 min · 490 kcal · 35 g protein · 13 g fibre per serving
Prawn and courgette linguine
Linguine with prawns, tender courgette and a light parsley sauce.
About 30 min · 395 kcal · 35 g protein · 3 g fibre per serving
Tuna, tomato and olive pasta bake
A simple pasta bake with tuna, tomato and a modest mozzarella topping.
About 45 min · 435 kcal · 35 g protein · 5 g fibre per serving
Tuna and white bean open sandwich on rye
Tuna crushed with white beans and lemon, piled onto rye.
About 12 min · 445 kcal · 35 g protein · 10 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
Spinach, feta and red pepper egg bites
Soft, custardy egg bites made with whole eggs, egg whites and blended cottage cheese, baked a dozen at a time. Three make a small breakfast you can eat in a few minutes, and they come out of the freezer as well as they went in.
About 40 min · 410 kcal · 35 g protein · 4 g fibre per serving
Mackerel, beetroot and Dijon on rye
Cooked mackerel with beetroot, Dijon and dill on dark rye.
About 12 min · 465 kcal · 35 g protein · 5 g fibre per serving
Tempeh braised in soy, ginger and garlic with rice
Tempeh braised until it takes on colour, with ginger, garlic and rice.
About 32 min · 580 kcal · 35 g protein · 4 g fibre per serving
Cod, tomato and fennel broth
A light coastal broth with cod, fennel and white beans.
About 40 min · 305 kcal · 34 g protein · 9 g fibre per serving
Lentil and tomato orzo
Orzo folded through lentils and tofu in tomato sauce.
About 35 min · 545 kcal · 34 g protein · 14 g fibre per serving
Tofu, leek and mustard pot pie
Tofu and leeks in a mustard sauce beneath a puff pastry lid.
About 55 min · 535 kcal · 34 g protein · 6 g fibre per serving
Salmon and spinach filo parcels
Salmon and spinach wrapped in a lightly crisp filo parcel.
About 45 min · 515 kcal · 34 g protein · 5 g fibre per serving
Tofu and roasted grape spelt salad
Warm spelt with tofu, roasted grapes and parsley.
About 45 min · 500 kcal · 34 g protein · 11 g fibre per serving
Turkey and butter bean tomato soup
A substantial tomato soup with turkey, butter beans and herbs.
About 40 min · 390 kcal · 34 g protein · 9 g fibre per serving
Turkey meatball and orzo soup
Small turkey meatballs, orzo and spinach in a clear herb broth.
About 45 min · 420 kcal · 34 g protein · 4 g fibre per serving
Pork tenderloin with apple, sage and polenta
Sliced pork tenderloin with soft apple and sage over polenta.
About 40 min · 410 kcal · 34 g protein · 3 g fibre per serving
Cod and sweetcorn chowder
A coastal-style chowder with cod, sweetcorn and a soft potato base.
About 40 min · 370 kcal · 34 g protein · 5 g fibre per serving
Trout with almond parsley crumbs
Trout with a delicate almond crust, potatoes and tender carrots.
About 40 min · 450 kcal · 34 g protein · 7 g fibre per serving
Turkey and fennel patties with soft carrots
Turkey patties with finely chopped fennel and a carrot-potato mash.
About 45 min · 460 kcal · 34 g protein · 7 g fibre per serving
Smoky turkey and sweet potato skillet
A mild, smoky skillet with turkey, sweet potato and a yoghurt finish.
About 40 min · 440 kcal · 34 g protein · 6 g fibre per serving
Lamb koftas with cucumber yoghurt and pita
Spiced lamb koftas cooked in the air fryer, with cool cucumber and mint yoghurt, a tomato salad and warm pita. Two small koftas are a full plate.
About 42 min · 550 kcal · 34 g protein · 6 g fibre per serving
Cod with leek, potato and dill
Cod steamed over soft leeks and potatoes in a light dill broth.
About 40 min · 390 kcal · 34 g protein · 5 g fibre per serving
Salmon, potato and dill soup
A Nordic-inspired soup with salmon, potatoes and fresh dill.
About 40 min · 485 kcal · 34 g protein · 4 g fibre per serving
Provençal cod with olives and beans
Cod baked over tomatoes and white beans with a small olive accent.
About 40 min · 320 kcal · 34 g protein · 8 g fibre per serving
Prawn and avocado rice bowl
Prawns, rice and cucumber with a modest avocado portion.
About 30 min · 380 kcal · 34 g protein · 4 g fibre per serving
Tofu and aubergine peanut stew
A mild tomato stew with tofu, aubergine and a measured peanut sauce.
About 40 min · 500 kcal · 34 g protein · 10 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
Spiced pumpkin and red lentil soup with yoghurt
Pumpkin and red lentils cooked down with cumin and turmeric.
About 50 min · 555 kcal · 33 g protein · 12 g fibre per serving
Tempeh and mushroom bourguignon
Tempeh and mushrooms in a thyme-scented vegetable gravy.
About 50 min · 450 kcal · 33 g protein · 6 g fibre per serving
Prawn skewers with garlic, lemon and couscous
Garlicky prawn skewers over lemon couscous with parsley.
About 28 min · 410 kcal · 33 g protein · 4 g fibre per serving
Tofu and pea shepherd's pie
A savoury tofu and vegetable filling beneath mashed potato.
About 1 hr 5 min · 440 kcal · 33 g protein · 10 g fibre per serving
Spiced lamb and red lentil keema with peas
Lamb cooked with onion, ginger, garlic and warm spices, thickened with red lentils and finished with peas and spinach. A soft, spoonable curry in a modest portion, made on the hob or in a pressure cooker.
About 1 hr · 505 kcal · 33 g protein · 9 g fibre per serving
Brothy tofu and vegetable tortellini
Tofu and vegetables with pasta parcels in a clear herb broth.
About 25 min · 500 kcal · 33 g protein · 6 g fibre per serving
Chicken and chestnut stuffed squash
Roasted squash filled with chicken, chestnuts and sage.
About 1 hr 5 min · 395 kcal · 33 g protein · 8 g fibre per serving
Mild lentil and tempeh chilli
A mild tomato chilli with lentils, tempeh and sweet pepper.
About 50 min · 515 kcal · 33 g protein · 14 g fibre per serving
Turkey, sage and apple hash with a fried egg
Turkey browned with potato, apple and sage, topped with an egg.
About 32 min · 435 kcal · 33 g protein · 5 g fibre per serving
Greek-style beef stuffed peppers with feta
Sweet red peppers filled with lean ground beef, tomato, oregano and a little brown rice, baked under feta. Two soft halves are a full dinner that never feels heavy.
About 1 hr · 385 kcal · 33 g protein · 7 g fibre per serving
Cauliflower cheese with white beans and mustard
Cauliflower under a mustard cheese sauce, with white beans baked through it.
About 45 min · 535 kcal · 32 g protein · 14 g fibre per serving
Turkey, egg and black bean freezer breakfast burritos
Six breakfast burritos filled with spiced turkey, soft scrambled egg, black beans and cheddar, rolled and frozen for the mornings when there is no time to cook. One is a complete breakfast that reheats from frozen in a few minutes.
About 55 min · 490 kcal · 32 g protein · 6 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
Haddock and spinach breakfast pot
Gently poached haddock with spinach and potatoes in a light milk broth.
About 35 min · 315 kcal · 32 g protein · 5 g fibre per serving
Crab and courgette cakes
Baked crab cakes with courgette and a lemon yoghurt dip.
About 45 min · 370 kcal · 32 g protein · 4 g fibre per serving
Haddock and leek rice soup
Haddock, rice and leeks in a lightly milky broth.
About 40 min · 405 kcal · 32 g protein · 2 g fibre per serving
Turkey picadillo bowls
A mild turkey and tomato mixture with olives, raisins and rice.
About 35 min · 495 kcal · 32 g protein · 4 g fibre per serving
Prawn and rice stuffed courgettes
Soft courgette boats with prawns, rice and fresh herbs.
About 50 min · 350 kcal · 32 g protein · 4 g fibre per serving
Greek lamb meatballs with butter beans and feta
Lamb meatballs with mint and oregano, baked half sunk in a tomato, spinach and butter bean sauce under a little feta. Four small meatballs and the beans make a full dinner from one dish.
About 1 hr 5 min · 550 kcal · 32 g protein · 10 g fibre per serving
Pork, pear and mustard pita
Warm pork and pear in a soft pita with mustard yoghurt.
About 30 min · 360 kcal · 32 g protein · 5 g fibre per serving
Lamb shepherd's pie with mushrooms and thyme
A classic shepherd's pie of lamb, mushrooms, carrots and peas under a potato top mashed with Greek yoghurt. Comforting and soft, with the lamb drained of its fat before the vegetables go in.
About 1 hr 25 min · 545 kcal · 32 g protein · 7 g fibre per serving
Mackerel and turmeric rice with a soft egg
Warm turmeric rice with flaked mackerel, peas and a boiled egg.
About 30 min · 550 kcal · 32 g protein · 4 g fibre per serving
Hake in green parsley sauce
Hake with peas and potatoes in a fresh parsley sauce.
About 35 min · 325 kcal · 32 g protein · 5 g fibre per serving
Haddock baked with tomato, olive and caper
Haddock baked in a sharp tomato sauce with olives and capers.
About 42 min · 365 kcal · 32 g protein · 8 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
Tuna, egg and potato salad with green beans and olives
Warm potatoes and green beans with tuna, egg and black olives.
About 35 min · 430 kcal · 32 g protein · 7 g fibre per serving
Prawn, orange and fennel rice salad
A fresh rice salad with prawns, orange and finely sliced fennel.
About 35 min · 385 kcal · 31 g protein · 4 g fibre per serving
Spinach and cottage cheese baked eggs
Individual baked eggs with spinach, chives and a little crumbled feta.
About 35 min · 410 kcal · 31 g protein · 4 g fibre per serving
Lemon-herb tofu with Mediterranean rice
Herb-roasted tofu with rice, courgette and parsley.
About 45 min · 470 kcal · 31 g protein · 6 g fibre per serving
Peanut butter and banana protein shake
A peanut butter and banana shake built on milk and a scoop of whey, about 350 ml. For the mornings when you are not hungry but know you need something, it is a drink you can finish slowly.
About 5 min · 360 kcal · 31 g protein · 4 g fibre per serving
Asparagus and egg tartine with quark and chives
Asparagus and a soft egg over chive quark on sourdough.
About 22 min · 420 kcal · 31 g protein · 4 g fibre per serving
Tempeh and pearl barley stuffed cabbage
Soft cabbage rolls with tempeh, barley and tomato sauce.
About 1 hr 15 min · 480 kcal · 31 g protein · 13 g fibre per serving
Asparagus and Gruyère crustless quiche
A delicate asparagus quiche with a modest Gruyère finish.
About 45 min · 370 kcal · 31 g protein · 2 g fibre per serving
Sardine, tomato and lemon on toast
Tinned sardines crushed with lemon over tomatoes on toast.
About 10 min · 405 kcal · 31 g protein · 2 g fibre per serving
Mediterranean tofu flatbread melts
Warm flatbreads with tofu, tomatoes and a creamy white bean spread.
About 27 min · 475 kcal · 31 g protein · 8 g fibre per serving
Prawn and sweetcorn polenta bowls
Soft polenta topped with prawns, sweetcorn and parsley.
About 30 min · 355 kcal · 31 g protein · 3 g fibre per serving
Turkey and rice cabbage rolls
Soft cabbage leaves wrapped around turkey and rice in tomato sauce.
About 1 hr 15 min · 445 kcal · 31 g protein · 8 g fibre per serving
Tempeh and plum rice skillet
Tempeh and rice with warm plums and a mild ginger note.
About 35 min · 520 kcal · 31 g protein · 3 g fibre per serving
Smoky tempeh baked potatoes
Baked potatoes filled with smoky tempeh and sweet pepper.
About 1 hr 15 min · 450 kcal · 31 g protein · 7 g fibre per serving
Sardine, lemon and parsley spaghetti
Spaghetti with sardines, parsley and a light lemon finish.
About 20 min · 450 kcal · 31 g protein · 3 g fibre per serving
Sea bass with fennel, orange and olive
Sea bass fillets over braised fennel with orange and a few black olives.
About 40 min · 330 kcal · 31 g protein · 7 g fibre per serving
Smoky tofu and black bean stuffed peppers
Roasted peppers with a smoky tofu, bean and rice filling.
About 55 min · 450 kcal · 31 g protein · 13 g fibre per serving
Blueberry cottage cheese baked oats
A tray of baked oats made with blended cottage cheese, eggs and protein powder, studded with blueberries and cut into six squares. A square with a spoonful of Greek yoghurt is a breakfast you can eat cold, warm or straight from the freezer bag the night before.
About 1 hr 10 min · 400 kcal · 31 g protein · 7 g fibre per serving
Turkey and apple breakfast patties
Mildly seasoned turkey patties with grated apple, toast and warm tomatoes.
About 25 min · 380 kcal · 31 g protein · 5 g fibre per serving
Pork and green bean stir-fry with brown rice
Pork fried until crisp in its own fat, tossed with blistered green beans, garlic, ginger and soy. It needs no added oil and comes together in 25 minutes, with a small portion of rice alongside.
About 25 min · 550 kcal · 31 g protein · 6 g fibre per serving
Salmon and potato dill bowl
Flaked salmon with new potatoes, peas and dill yoghurt.
About 30 min · 380 kcal · 30 g protein · 5 g fibre per serving
Air fryer chickpea and feta patties with tahini yoghurt
Falafel-style patties of chickpeas, herbs and feta, air fried until golden and served with a cucumber and tomato salad and tahini yoghurt. Crisp outside and soft within, and small enough that three make a meal you can stop at.
About 53 min · 480 kcal · 30 g protein · 12 g fibre per serving
Tuna and sweet potato fishcakes
Baked tuna fishcakes with sweet potato and a chive dip.
About 1 hr 25 min · 355 kcal · 30 g protein · 5 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
Courgette and Gruyère frittata
A slow-cooked frittata of courgette, Gruyère and thyme.
About 32 min · 440 kcal · 30 g protein · 2 g fibre per serving
Crab, pea and lemon orzo
Orzo with sweet crab, peas and a great deal of lemon.
About 20 min · 435 kcal · 30 g protein · 5 g fibre per serving
Pea, mint and quark soup
A bright green pea soup with mint and a spoonful of quark.
About 23 min · 505 kcal · 30 g protein · 13 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
Baked haddock with pea mash
Haddock with soft potato-pea mash and chopped chives.
About 35 min · 320 kcal · 30 g protein · 6 g fibre per serving