GLP-1 lunch ideas

102 recipes, each with its nutrition calculated.

Lunch has to fit around a working day, so this list leans towards what travels, what keeps and what is ready in the time you have: open sandwiches, wraps, soups and bowls, alongside warmer plates for a day at home.

Where a recipe relies on cooked rice or cooked meat from the fridge, its storage notes say how to handle it safely.

Recipes: 102
Median protein: 29 g
Median energy: 380 kcal
Median time: About 38 min

How these were chosen

Every recipe here is written to work as a lunch, including cold ones you can pack. 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.

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
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
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 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
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
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 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
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
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, 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
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 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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Spinach and egg stuffed portobellos
Large mushrooms filled with spinach, cottage cheese and eggs.
About 45 min · 380 kcal · 30 g protein · 5 g fibre per serving
Tuna, white bean and roasted pepper wraps
Soft wraps with tuna, mashed beans and sweet roasted pepper.
About 15 min · 355 kcal · 30 g protein · 6 g fibre per serving
Warm tofu and potato mustard salad
Golden tofu and potatoes with a mustard dressing.
About 35 min · 375 kcal · 30 g protein · 7 g fibre per serving
Mackerel, apple and rye open sandwiches
Rye bread with cooked mackerel, crisp apple and mustard yoghurt.
About 10 min · 425 kcal · 29 g protein · 4 g fibre per serving
Tuna and cannellini potato bowl
Warm potatoes with tuna, white beans and a parsley dressing.
About 25 min · 325 kcal · 28 g protein · 8 g fibre per serving
Tofu, apple and mustard slaw wrap
A tofu wrap with apple, finely shredded cabbage and mustard dressing.
About 30 min · 410 kcal · 28 g protein · 7 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
Egg and cottage cheese sandwich
A familiar egg sandwich with cottage cheese and chopped chives.
About 25 min · 380 kcal · 28 g protein · 5 g fibre per serving
Sardine and potato lunch salad
Potatoes and sardines with cucumber and parsley yoghurt.
About 25 min · 325 kcal · 28 g protein · 3 g fibre per serving
Salmon and ricotta jacket sweet potatoes
Sweet potatoes filled with salmon, ricotta and chives.
About 1 hr 5 min · 450 kcal · 28 g protein · 6 g fibre per serving
Sardine and roasted tomato rye toast
Rye toast with roasted tomatoes, sardines and fresh parsley.
About 30 min · 360 kcal · 28 g protein · 4 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
Roasted vegetable and mozzarella frittata sandwich
A vegetable frittata tucked into bread with melted mozzarella.
About 55 min · 400 kcal · 26 g protein · 6 g fibre per serving
Mediterranean vegetable bread pudding
A savoury bread bake with roasted vegetables, eggs and feta.
About 1 hr 15 min · 490 kcal · 26 g protein · 4 g fibre per serving
Savoury carrot and feta oat bake
A sliceable savoury bake with carrot, oats and feta.
About 45 min · 460 kcal · 25 g protein · 7 g fibre per serving
Red pepper and goat's cheese frittata
Sweet roasted pepper and a little goat's cheese in a tender frittata.
About 35 min · 315 kcal · 25 g protein · 2 g fibre per serving
Cottage cheese and roasted pepper toasties
Crisp toasties with cottage cheese, roasted pepper and basil.
About 20 min · 355 kcal · 24 g protein · 5 g fibre per serving
Mushroom and thyme egg tartines
Golden mushrooms, thyme and scrambled eggs on crisp toast.
About 20 min · 350 kcal · 24 g protein · 2 g fibre per serving
Courgette and sweetcorn fritters
Courgette and sweetcorn fritters with cottage cheese and chives.
About 35 min · 380 kcal · 24 g protein · 3 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
White bean, tomato and egg skillet
Soft tomatoes and white beans with eggs cooked into the sauce.
About 30 min · 330 kcal · 23 g protein · 8 g fibre per serving
Orzo with white beans and spinach
Orzo with white beans, spinach and a hard cheese finish.
About 25 min · 440 kcal · 23 g protein · 8 g fibre per serving
Cauliflower and red lentil soup
A pale, creamy cauliflower-lentil soup with a yoghurt finish.
About 40 min · 310 kcal · 23 g protein · 9 g fibre per serving
Pea, mint and cottage cheese soup
A smooth pea soup with mint and blended cottage cheese.
About 30 min · 320 kcal · 22 g protein · 9 g fibre per serving
Asparagus and pea egg rice
A quick rice pan with asparagus, peas and softly folded eggs.
About 30 min · 425 kcal · 22 g protein · 5 g fibre per serving
Mushroom, tofu and thyme soup
A creamy mushroom soup with tofu and thyme.
About 35 min · 295 kcal · 22 g protein · 5 g fibre per serving
Broccoli and white bean soup with cheddar
Broccoli and beans blended into a comforting cheddar soup.
About 35 min · 365 kcal · 22 g protein · 10 g fibre per serving
Greek-style butter beans with baked eggs
Butter beans in tomato sauce with eggs and crumbled feta.
About 40 min · 365 kcal · 21 g protein · 9 g fibre per serving
Spinach and feta filo spirals
Crisp filo spirals filled with spinach, feta and cottage cheese.
About 55 min · 360 kcal · 21 g protein · 3 g fibre per serving
Cauliflower and cheese stuffed potatoes
Baked potatoes with cauliflower, cottage cheese and cheddar.
About 1 hr 35 min · 370 kcal · 21 g protein · 6 g fibre per serving
Chickpea and egg picnic rolls
Wholemeal rolls with chickpeas, chopped egg and chive yoghurt.
About 25 min · 390 kcal · 21 g protein · 7 g fibre per serving
Savoury oats with peas, eggs and Parmesan
A warm savoury oat bowl with peas, egg and a Parmesan finish.
About 20 min · 325 kcal · 20 g protein · 6 g fibre per serving
Pea and basil tofu pasta
A bright green pasta sauce made with peas, basil and tofu.
About 25 min · 380 kcal · 20 g protein · 7 g fibre per serving
Tomato, red lentil and ricotta soup
A smooth tomato-lentil soup with ricotta stirred through.
About 40 min · 370 kcal · 20 g protein · 10 g fibre per serving
Mediterranean chickpea and feta pita
A soft pita filled with chickpeas, feta and chopped vegetables.
About 15 min · 420 kcal · 20 g protein · 11 g fibre per serving
Broccoli and cheddar potato cakes
Golden potato cakes with broccoli, cheddar and a yoghurt dip.
About 50 min · 390 kcal · 20 g protein · 5 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
Buckwheat crêpes with spinach and ricotta
Folded buckwheat crêpes with a warm spinach and ricotta filling.
About 40 min · 345 kcal · 20 g protein · 4 g fibre per serving
Roast vegetable and hummus egg wraps
A soft wrap with eggs, roasted vegetables and hummus.
About 40 min · 430 kcal · 19 g protein · 5 g fibre per serving
Sweet potato and black bean quesadillas
Crisp folded tortillas with sweet potato, black beans and cheese.
About 1 hr 10 min · 465 kcal · 19 g protein · 10 g fibre per serving
Pea and ricotta couscous
Couscous with peas, ricotta and fresh mint.
About 20 min · 435 kcal · 19 g protein · 7 g fibre per serving
Leek, pea and ricotta tart
A small filo tart with leeks, peas and ricotta.
About 55 min · 400 kcal · 19 g protein · 4 g fibre per serving
Potato, spinach and egg breakfast hash
Golden potatoes, wilted spinach and eggs for a savoury morning.
About 40 min · 320 kcal · 18 g protein · 4 g fibre per serving
Lemon-dill chickpea and quinoa bowl
Quinoa and chickpeas with cucumber, dill and a creamy tofu dressing.
About 15 min · 365 kcal · 18 g protein · 10 g fibre per serving
Cauliflower and chickpea couscous with mint yoghurt
Roasted cauliflower and chickpeas with couscous and mint yoghurt.
About 40 min · 400 kcal · 18 g protein · 11 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
Baked polenta with tomatoes and eggs
A soft polenta base with tomatoes, eggs and a little cheese.
About 35 min · 330 kcal · 17 g protein · 3 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
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
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
Chickpea flour omelette with mushrooms
A savoury chickpea pancake folded around mushrooms and spinach.
About 40 min · 265 kcal · 16 g protein · 8 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
Sweet potato and tofu ginger soup
A silky sweet potato soup with tofu and a restrained ginger finish.
About 35 min · 290 kcal · 15 g protein · 6 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
Grilled peach and farro bowls
Warm farro with grilled peach, courgette and mint.
About 45 min · 320 kcal · 13 g protein · 8 g fibre per serving

GLP-1 lunch ideas

How these were chosen

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