Quick GLP-1 recipes

119 recipes, each with its nutrition calculated.

On a tired day, the recipe that gets made is the quick one. These fit a short evening or a busy morning: pan dinners, assembled lunches and breakfasts you can make before work.

Where two recipes take the same time, the one with more protein comes first.

Recipes: 119
Median protein: 28 g
Median energy: 410 kcal
Median time: About 25 min

How these were chosen

Every recipe here takes 30 minutes or less in total, by our estimate. The times are estimates and have not yet been confirmed by cooking. Sorted by total time, quickest 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.

Greek yoghurt with mashed banana, honey and vanilla
A cold pot of fat-free Greek yoghurt with ripe banana folded through, a little vanilla and a trickle of honey. It takes three minutes and is soft, mild and small.
About 3 min · 265 kcal · 27 g protein · 3 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
Mixed berry smoothie with skyr and flaxseed
A thick, sharp-sweet smoothie of three berries and plain skyr, about 400 ml in the glass. On a morning when a plate looks like too much, a cold drink is often easier to start than a bowl.
About 5 min · 275 kcal · 28 g protein · 7 g fibre per serving
Chocolate banana kefir smoothie
A cold chocolate and banana smoothie made with kefir, which gives it a gentle tang under the cocoa. About 375 ml, mild and smooth enough to sip through a morning when appetite is low.
About 5 min · 280 kcal · 28 g protein · 5 g fibre per serving
Green smoothie with spinach, pineapple and Greek yoghurt
A bright green smoothie of spinach, pineapple and fat-free Greek yoghurt, with lime to keep it fresh. The pineapple leads the flavour, so it tastes of fruit rather than leaves.
About 5 min · 280 kcal · 27 g protein · 5 g fibre per serving
Strawberry cheesecake smoothie with cottage cheese
Cottage cheese blended until it is perfectly smooth tastes surprisingly like cheesecake filling, and here it carries frozen strawberries and a little vanilla. About 400 ml, cold and soft.
About 5 min · 295 kcal · 27 g protein · 3 g fibre per serving
Mango and lime lassi with Greek yoghurt
A thick mango lassi made with strained Greek yoghurt rather than thin yoghurt, so a 400 ml glass carries most of a breakfast's protein. It is cold, smooth and mild, which can be easier than a plate on a low-appetite morning.
About 5 min · 265 kcal · 26 g protein · 2 g fibre per serving
Vegan chocolate smoothie with silken tofu and almonds
A vegan chocolate smoothie with the body of a milkshake, built on silken tofu and soya milk. There is no coffee in it, so it suits any time of day, and it comes to about 400 ml.
About 5 min · 335 kcal · 26 g protein · 5 g fibre per serving
Cherry and almond smoothie with kefir
Cherries and almond are an old pairing, and here they come together with kefir and fat-free Greek yoghurt in a cold, deep pink smoothie of about 400 ml a glass. Mild and smooth, it is easy to drink on a low-appetite morning.
About 5 min · 285 kcal · 26 g protein · 3 g fibre per serving
Cottage cheese with apple sauce, cinnamon and almond
Cottage cheese blended until smooth, with cinnamon apple sauce spooned through it and a little ground almond on top. Five minutes, no cooking, and soft enough to eat a spoonful at a time.
About 5 min · 300 kcal · 25 g protein · 3 g fibre per serving
Peach and vanilla skyr smoothie with oats
A soft peach and vanilla smoothie with skyr and a few oats, about 400 ml and mild all the way through. A good one for a warm morning when a plate does not appeal.
About 8 min · 280 kcal · 28 g protein · 3 g fibre per serving
Soft scrambled eggs with cottage cheese on toast
Two eggs scrambled slowly with cottage cheese and served on a single slice of soft white toast. A small, mild breakfast that is easy to eat in a few bites.
About 8 min · 350 kcal · 24 g protein · 1 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
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 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
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
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
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
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
Cottage cheese and roasted pepper toast with chives
Cottage cheese beaten smooth with roasted peppers and chives on sourdough.
About 10 min · 355 kcal · 23 g protein · 3 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
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
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
Mozzarella, tomato and olive bread roll with basil
Mozzarella with ripe tomato, black olives and basil in a soft roll.
About 12 min · 465 kcal · 23 g protein · 5 g fibre per serving
Chickpea and avocado smash on sourdough
Crushed chickpeas with avocado, lemon and feta on toasted sourdough.
About 12 min · 505 kcal · 21 g protein · 14 g fibre per serving
Peanut butter and banana oats
Oats cooked in milk with peanut butter stirred through and sliced banana.
About 13 min · 415 kcal · 21 g protein · 7 g fibre per serving
Chickpea, feta and cucumber pita
Crushed chickpeas with feta, cucumber and mint in warm pita.
About 14 min · 525 kcal · 23 g protein · 14 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
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
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
Miso soup with silken tofu, egg and spinach
A single bowl of miso soup made more substantial with silken tofu and soft ribbons of egg. It is light, mild and quick, and the tofu needs no chewing at all.
About 15 min · 300 kcal · 30 g protein · 3 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
Tinned salmon and dill scrambled eggs on rye
Soft scrambled eggs folded through salmon and dill on dark rye.
About 15 min · 375 kcal · 29 g protein · 3 g fibre per serving
Blueberry and oat protein smoothie
A filling blueberry and oat smoothie with milk and whey, soaked for ten minutes so the oats blend smooth. About 375 ml, and gentle enough for a morning when solid food does not appeal.
About 15 min · 340 kcal · 28 g protein · 6 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
Peach and almond breakfast couscous
Warm couscous with peaches, vanilla yoghurt and toasted almonds.
About 15 min · 320 kcal · 20 g protein · 5 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
Warm quinoa with apricot, almond and skyr
Quinoa warmed in milk with dried apricot, toasted almond and cool skyr.
About 16 min · 430 kcal · 28 g protein · 8 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, 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
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
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
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
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
Tortellini with peas, mint and ricotta
Cheese tortellini tossed with peas, mint and loosened ricotta.
About 20 min · 545 kcal · 26 g protein · 6 g fibre per serving
Hummus, roasted pepper and egg pita
Warm pita filled with hummus, roasted peppers and boiled egg.
About 20 min · 510 kcal · 26 g protein · 9 g fibre per serving
Egg, avocado and spinach on wholemeal
Boiled egg and avocado with lime over spinach on wholemeal toast.
About 20 min · 475 kcal · 25 g protein · 11 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
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
Skyr with poached plums and toasted flaxseed
Cool skyr, plums poached until they slump, and a spoonful of toasted seed.
About 20 min · 305 kcal · 23 g protein · 6 g fibre per serving
Polenta porridge with plum and quark
Soft polenta cooked in milk with poached plums and cool quark.
About 20 min · 380 kcal · 21 g protein · 3 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
Orange and vanilla semolina with quark
Smooth semolina porridge with orange zest and creamy quark.
About 20 min · 295 kcal · 20 g protein · 3 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
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
Egg, quark and caper open sandwich on rye
Chopped egg bound with quark and mustard, with capers, on rye.
About 22 min · 325 kcal · 25 g protein · 4 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
Savoury semolina with peas and turmeric
Toasted semolina cooked soft with peas, turmeric and cumin.
About 23 min · 400 kcal · 20 g protein · 8 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
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
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
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
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
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
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
Baked eggs with spinach, Gruyère and thyme
Eggs baked over wilted spinach under a thin veil of melted Gruyère.
About 25 min · 425 kcal · 27 g protein · 3 g fibre per serving
Whipped cottage cheese with roasted grapes and walnuts
Cottage cheese beaten smooth, warm roasted grapes and a scatter of toasted walnuts.
About 25 min · 470 kcal · 25 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
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
Banana and cottage cheese griddle cakes
Small banana griddle cakes with a spoonful of plain yoghurt.
About 25 min · 365 kcal · 23 g protein · 5 g fibre per serving
Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein · 3 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
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
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
Pear and ginger buckwheat porridge
Tender buckwheat with pear, a little ginger and plain yoghurt.
About 25 min · 335 kcal · 19 g protein · 7 g fibre per serving
Creamy roasted pepper tofu pasta
Pasta in a smooth roasted pepper and silken tofu sauce.
About 25 min · 355 kcal · 18 g protein · 4 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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Cottage cheese waffles with raspberry compote
Golden waffles with a tender centre and a spoonful of warm raspberries.
About 30 min · 405 kcal · 25 g protein · 6 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
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
Silken tofu with soy, ginger and chive
Cold silken tofu with a warm soy and ginger dressing.
About 30 min · 415 kcal · 21 g protein · 2 g fibre per serving
Cauliflower and tofu orzo
Orzo in a smooth cauliflower-tofu sauce with chives.
About 30 min · 355 kcal · 19 g protein · 5 g fibre per serving
Potato and egg breakfast tacos
Soft tortillas filled with potatoes, eggs and a cool yoghurt spoonful.
About 30 min · 355 kcal · 18 g protein · 5 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
Cherry and almond millet porridge
Creamy millet with cherries, yoghurt and a small almond topping.
About 30 min · 350 kcal · 16 g protein · 5 g fibre per serving

Quick GLP-1 recipes

How these were chosen

Read next