GLP-1 Recipes: 20 High-Protein, Small-Portion Meals for Low-Appetite Days

Cold, mild and eaten a spoonful at a time.

Ingredients (1 serving)

• 250 g nonfat plain Greek yogurt
• 75 g blueberries, fresh or thawed
• 10 g chia seeds
• 1 g ground cinnamon

Steps

1. Spoon the yogurt into a bowl.
2. Top with the blueberries, chia seeds and cinnamon.
3. Eat it straight away, or cover and chill it for later in the day.

Per serving: 241 kcal · 28 g protein · 6 g fiber · 4 g fat. Prep 5 min.

Link to recipe 01

Soft, cool and sweet, in a small cup you can finish in a few bites.

Ingredients (1 serving)

• 250 g low-fat (2%) cottage cheese
• 100 g canned peaches in juice, with some of the juice
• 1 g ground cinnamon

Steps

1. Spoon the cottage cheese into a cup or small bowl.
2. Chop the peaches and add them with a little of their juice.
3. Dust with cinnamon and eat it cold.

Per serving: 249 kcal · 27 g protein · 2 g fiber · 6 g fat. Prep 3 min.

Link to recipe 02

A drink for the days a plate will not go down; sip it over half an hour.

Ingredients (1 serving)

• 300 g fat-free (skim) milk, cold
• 30 g vanilla whey protein isolate
• 60 g banana, about half a medium one

Steps

1. Put the milk, whey isolate and banana in a blender.
2. Blend until smooth, about 30 seconds.
3. Pour over ice and sip it slowly.

Per serving: 263 kcal · 28 g protein · 2 g fiber · 1 g fat. Prep 5 min.

The whey isolate we use: see it on Amazon (paid link).

Link to recipe 03

Made the night before, eaten cold; the oats, chia and raspberries bring the fiber.

Ingredients (1 serving)

• 40 g rolled oats
• 200 g fat-free (skim) milk
• 25 g vanilla whey protein isolate
• 10 g chia seeds
• 60 g raspberries, fresh or frozen

Steps

1. Whisk the milk and whey isolate together in a jar until there are no lumps.
2. Stir in the oats and chia seeds.
3. Top with the raspberries, close the jar and refrigerate overnight.
4. Stir and eat cold. It keeps 3 days in the fridge.

Per serving: 389 kcal · 29 g protein · 11 g fiber · 7 g fat. Prep 5 min.

The whey isolate we use: see it on Amazon (paid link).

Link to recipe 04

Make a batch, freeze them, and microwave one on a busy morning.

Ingredients (1 serving)

• 200 g liquid egg whites
• 50 g large egg
• 30 g baby spinach
• 45 g whole-wheat tortilla, about 8 inches

Steps

1. Warm a nonstick pan over medium heat and wilt the spinach for 1 minute.
2. Beat the egg whites and the egg, pour them in and stir gently until just set.
3. Spoon the eggs onto the tortilla and roll it up tightly.
4. Eat now, or wrap in foil and freeze. From frozen, unwrap and microwave 2 minutes.

Per serving: 322 kcal · 33 g protein · 5 g fiber · 10 g fat. Prep 5 min, cook 8 min.

Link to recipe 05

Plain, warm and low in fat; the broth goes down when solid food will not.

Ingredients (1 serving)

• 130 g boneless, skinless chicken breast
• 80 g cooked white rice
• 50 g carrot, sliced
• 30 g celery, sliced
• 350 g low-sodium chicken broth

Steps

1. Bring the broth to a simmer with the carrot and celery.
2. Add the whole chicken breast and simmer gently for about 15 minutes, until cooked through.
3. Lift out the chicken, shred it with two forks and return it to the pot.
4. Stir in the rice and heat through. It keeps 4 days in the fridge.

Per serving: 341 kcal · 39 g protein · 2 g fiber · 6 g fat. Prep 10 min, cook 20 min.

Link to recipe 06

No cooking; the white beans bring the fiber.

Ingredients (1 serving)

• 100 g canned light tuna in water, drained
• 140 g canned white beans, rinsed and drained
• 60 g cucumber, diced
• 10 g lemon juice
• 5 g olive oil

Steps

1. Put the beans and cucumber in a bowl.
2. Flake the tuna over the top.
3. Whisk the lemon juice and olive oil with a pinch of salt and pepper, and toss everything together.
4. Eat now or pack it for later; it keeps 2 days in the fridge.

Per serving: 331 kcal · 36 g protein · 7 g fiber · 6 g fat. Prep 10 min.

Link to recipe 07

Cold and mild, with a yogurt dressing instead of mayonnaise.

Ingredients (1 serving)

• 100 g cooked chicken breast, skin removed (rotisserie or leftover)
• 60 g nonfat plain Greek yogurt
• 40 g celery, finely diced
• 50 g seedless grapes, halved
• 5 g lemon juice
• 40 g romaine or little gem lettuce leaves

Steps

1. Chop the chicken into small pieces.
2. Mix it with the yogurt, lemon juice, celery and grapes; season lightly with salt and pepper.
3. Spoon into the lettuce leaves and eat cold.

Per serving: 248 kcal · 38 g protein · 2 g fiber · 4 g fat. Prep 10 min.

Link to recipe 08

A mild, thick soup that freezes well and is high in fiber.

Ingredients (1 serving)

• 100 g 93% lean ground turkey
• 40 g dry red lentils, rinsed
• 60 g carrot, diced
• 40 g onion, diced
• 150 g canned diced tomatoes, no salt added
• 250 g low-sodium chicken broth

Steps

1. Brown the turkey in a nonstick pot, breaking it up, for about 5 minutes.
2. Add the onion and carrot and cook 3 minutes more.
3. Add the lentils, tomatoes and broth and simmer for about 20 minutes, until the lentils fall apart.
4. Season lightly. It keeps 4 days in the fridge or 3 months frozen.

Per serving: 398 kcal · 35 g protein · 10 g fiber · 11 g fat. Prep 10 min, cook 25 min.

Link to recipe 09

A mild white fish with soft potato; low in fat and gentle on the stomach.

Ingredients (1 serving)

• 160 g cod fillet
• 100 g potato, peeled and boiled
• 80 g frozen peas
• 5 g olive oil
• 10 g lemon juice

Steps

1. Heat the oven to 400°F (200°C).
2. Put the cod on a lined tray, brush with the oil and bake for about 15 minutes, until it flakes.
3. Meanwhile, boil the potato until soft and cook the peas for the last 3 minutes.
4. Crush the potato and peas together with a fork, top with the cod and the lemon juice.

Per serving: 325 kcal · 34 g protein · 5 g fiber · 7 g fat. Prep 5 min, cook 20 min.

Link to recipe 10

Batch-cooks well; small meatballs are easy to stop eating when you are full.

Ingredients (1 serving)

• 110 g 93% lean ground turkey
• 30 g egg white
• 3 g garlic, grated
• 100 g low-sodium marinara sauce
• 150 g zucchini, sliced into half-moons

Steps

1. Heat the oven to 400°F (200°C).
2. Mix the turkey, egg white and garlic and roll into small meatballs.
3. Bake on a lined tray for about 15 minutes.
4. Simmer the zucchini in the marinara for 5 minutes, add the meatballs and warm through. Keeps 4 days in the fridge.

Per serving: 262 kcal · 27 g protein · 3 g fiber · 11 g fat. Prep 15 min, cook 20 min.

Link to recipe 11

Quick, light and not greasy; the shrimp cook in a few minutes.

Ingredients (1 serving)

• 140 g raw peeled shrimp
• 100 g cooked white rice
• 50 g frozen shelled edamame
• 50 g cucumber, sliced
• 10 g low-sodium soy sauce

Steps

1. Cook the edamame in boiling water for 4 minutes and drain.
2. Cook the shrimp in a nonstick pan over medium heat for 2 to 3 minutes a side, until pink.
3. Put the rice in a bowl and top with the shrimp, edamame and cucumber.
4. Drizzle with the soy sauce. Keeps 2 days in the fridge; reheat gently.

Per serving: 317 kcal · 38 g protein · 3 g fiber · 3 g fat. Prep 10 min, cook 10 min.

Link to recipe 13

One tray, no pan to watch, and high in fiber.

Ingredients (1 serving)

• 130 g boneless, skinless chicken breast, cubed
• 150 g sweet potato, cubed
• 150 g broccoli florets
• 5 g olive oil

Steps

1. Heat the oven to 425°F (220°C).
2. Toss the sweet potato with half the oil and roast for 10 minutes.
3. Add the chicken and broccoli, drizzle with the rest of the oil, season lightly and roast 15 minutes more.
4. Check the chicken is cooked through. Keeps 4 days in the fridge.

Per serving: 380 kcal · 36 g protein · 8 g fiber · 9 g fat. Prep 10 min, cook 25 min.

Link to recipe 14

Small, soft bites you can eat two at a time through the morning.

Ingredients (1 serving)

• 150 g liquid egg whites
• 100 g low-fat (2%) cottage cheese
• 40 g baby spinach, chopped
• 40 g red bell pepper, finely diced

Steps

1. Heat the oven to 350°F (175°C) and line or grease 6 muffin cups.
2. Whisk the egg whites and cottage cheese together.
3. Divide the spinach and pepper between the cups and pour the egg mix over.
4. Bake for about 20 minutes, until set. Keeps 4 days in the fridge; one serving is all 6 bites.

Per serving: 179 kcal · 28 g protein · 2 g fiber · 3 g fat. Prep 10 min, cook 20 min.

Link to recipe 15

Spoonable, cold and sweet; the chia and cocoa bring the fiber.

Ingredients (1 serving)

• 200 g fat-free (skim) milk
• 25 g chocolate or vanilla whey protein isolate
• 6 g unsweetened cocoa powder
• 20 g chia seeds

Steps

1. Whisk the milk, whey isolate and cocoa together until smooth.
2. Stir in the chia seeds.
3. Refrigerate for at least 2 hours, stirring once after the first 10 minutes.
4. Eat cold. It keeps 3 days in the fridge.

Per serving: 269 kcal · 26 g protein · 9 g fiber · 7 g fat. Prep 5 min.

The whey isolate we use: see it on Amazon (paid link).

Link to recipe 16

Tangy, cold and drinkable when chewing feels like too much.

Ingredients (1 serving)

• 250 g low-fat plain kefir
• 25 g vanilla whey protein isolate
• 100 g frozen strawberries, unsweetened
• 15 g rolled oats

Steps

1. Put everything in a blender.
2. Blend until smooth, about 45 seconds.
3. Sip it slowly; it is fine to drink half now and half later.

Per serving: 289 kcal · 26 g protein · 4 g fiber · 4 g fat. Prep 5 min.

The whey isolate we use: see it on Amazon (paid link).

Link to recipe 17

Cool, crunchy and small, with as much protein as a meal.

Ingredients (1 serving)

• 100 g canned light tuna in water, drained
• 40 g nonfat plain Greek yogurt
• 100 g cucumber, cut into thick rounds
• 5 g lemon juice

Steps

1. Mix the tuna with the yogurt and lemon juice; season lightly.
2. Spoon a little onto each cucumber round.
3. Eat cold, a few at a time.

Per serving: 156 kcal · 30 g protein · 1 g fiber · 1 g fat. Prep 10 min.

Link to recipe 18

Your morning coffee with the protein built in.

Ingredients (1 serving)

• 150 g brewed coffee, cooled
• 250 g fat-free (skim) milk
• 30 g vanilla whey protein isolate
• 1 g ground cinnamon

Steps

1. Shake or blend the milk, whey isolate and cinnamon until smooth.
2. Pour over ice and add the coffee.
3. Stir and sip.

Per serving: 197 kcal · 26 g protein · 1 g fiber · 1 g fat. Prep 5 min.

The whey isolate we use: see it on Amazon (paid link).

Link to recipe 19

Lean sirloin, lots of broccoli, a small scoop of brown rice, and no chili.

Ingredients (1 serving)

• 130 g top sirloin steak, fat trimmed, thinly sliced
• 100 g broccoli florets
• 50 g carrot, thinly sliced
• 80 g cooked brown rice
• 3 g olive oil
• 10 g low-sodium soy sauce

Steps

1. Steam or microwave the broccoli and carrot until just tender, about 4 minutes.
2. Heat the oil in a nonstick pan over high heat and sear the beef for 2 minutes, stirring.
3. Add the vegetables and soy sauce and toss for 1 minute.
4. Serve over the rice. Keeps 3 days in the fridge.

Per serving: 355 kcal · 35 g protein · 5 g fiber · 10 g fat. Prep 10 min, cook 10 min.

Link to recipe 20

A savory, high-fiber snack bowl with no added fat.

Ingredients (1 serving)

• 150 g frozen shelled edamame
• 100 g low-fat (2%) cottage cheese
• 60 g cucumber, diced
• 5 g lemon juice

Steps

1. Cook the edamame in boiling water or the microwave for 4 minutes, then cool under cold water.
2. Mix with the cucumber and lemon juice and a pinch of salt.
3. Spoon over the cottage cheese and eat cold.

Per serving: 255 kcal · 28 g protein · 8 g fiber · 9 g fat. Prep 5 min, cook 5 min.

Link to recipe 21