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6 recipes · 15+ g protein each

High-Protein Mini Meals

When you're not very hungry, every bite has to count. Each of these small meals packs roughly 15 to 20 grams of protein into a portion you can actually finish.

Greek Yogurt Berry BowlCottage Cheese ToastEgg Muffin CupsTuna White Bean SaladEdamame Snack BowlProtein Overnight Oats

Protein figures are estimates for typical brands. Check your labels, and ask your care team what daily protein target is right for you.

Greek Yogurt Berry Bowl illustration

Greek Yogurt Berry Bowl

Creamy, tangy and done in two minutes.

Prep 2 minTotal 2 minMakes 1 bowlProtein about 18–20 g

Ingredients

  • 3/4 cup (170 g) plain Greek yogurt
  • 1/2 cup berries
  • 1 tbsp chopped nuts
  • Drizzle of honey (optional)

Steps

  1. Spoon the yogurt into a bowl.
  2. Top with berries and nuts.
  3. Drizzle with honey if you like.
Cottage Cheese Toast illustration

Cottage Cheese Toast

Savory, crunchy and surprisingly filling.

Prep 3 minTotal 5 minMakes 1 toastProtein about 16–18 g

Ingredients

  • 1 slice whole-grain bread
  • 1/2 cup cottage cheese
  • Sliced tomato
  • Black pepper and a pinch of salt

Steps

  1. Toast the bread.
  2. Spread the cottage cheese on top.
  3. Add tomato slices and season with pepper and salt.
Egg Muffin Cups illustration

Egg Muffin Cups

Make six on Sunday, eat two a day.

Prep 10 minTotal 30 minMakes 6 cups (3 servings of 2)Protein about 14 g per 2 cups

Ingredients

  • 6 eggs
  • 1/4 cup shredded cheese
  • 1 handful baby spinach, chopped
  • 1/4 cup diced bell pepper
  • Salt and pepper

Steps

  1. Heat the oven to 350°F (175°C) and grease a 6-cup muffin tin.
  2. Whisk the eggs with salt and pepper.
  3. Divide the spinach, pepper and cheese between the cups, then pour in the egg.
  4. Bake for 18 to 20 minutes, until set in the middle. Keep in the fridge for up to 3 days.
Tuna White Bean Salad illustration

Tuna White Bean Salad

No cooking, all pantry ingredients.

Prep 8 minTotal 8 minMakes 2 small servingsProtein about 16–18 g per serving

Ingredients

  • 1 can (5 oz) tuna, drained
  • 1/2 cup canned white beans, rinsed
  • Juice of 1/2 lemon
  • 1 tbsp olive oil
  • Chopped parsley
  • Salt and pepper

Steps

  1. Flake the tuna into a bowl.
  2. Add the beans, lemon juice, olive oil and parsley.
  3. Season and toss gently.
  4. Eat half now and keep half in the fridge for tomorrow.
Edamame Snack Bowl illustration

Edamame Snack Bowl

Bright green, salty and snackable.

Prep 2 minTotal 6 minMakes 1 bowlProtein about 17 g

Ingredients

  • 1 cup shelled edamame (frozen is fine)
  • Pinch of flaky salt
  • Squeeze of lime
  • Chili flakes (optional)

Steps

  1. Cook the edamame in boiling water or the microwave for 3 to 4 minutes.
  2. Drain and tip into a bowl.
  3. Season with salt, lime and chili flakes.
Protein Overnight Oats illustration

Protein Overnight Oats

Breakfast that's ready when you wake up.

Prep 5 minTotal 8 hr 5 minMakes 1 jarProtein about 20 g

Ingredients

  • 1/3 cup rolled oats
  • 1/2 cup plain Greek yogurt
  • 1/2 cup milk
  • 1 tsp chia seeds
  • A few berries

Steps

  1. Stir the oats, yogurt, milk and chia together in a jar.
  2. Cover and refrigerate overnight.
  3. Top with berries in the morning and eat cold.

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Questions

Why focus on protein on GLP-1 medication?

Eating less can mean less protein, and protein helps you keep muscle. Many people find small, protein-first meals easier to manage. Ask your care team for your own target.

Are the protein numbers exact?

No. They're estimates for typical products. Check the labels on what you buy.

Can I make these ahead?

Yes. The egg muffin cups, tuna salad and overnight oats all keep in the fridge, which helps on low-appetite days.