Nutrition library
Recipes the care team recommends most: protein-forward, plain ingredients, and realistic on a weeknight. The office adds a fresh set every Monday.
Latest weekly update: week of September 7, 2026
Before you cook
These recipes are general nutrition education, not a prescribed diet or medical nutrition therapy. They are not tailored to allergies, kidney or liver disease, diabetes medication doses, pregnancy, or eating-disorder history. Talk with your provider before making significant changes to how you eat, especially while taking GLP-1 or other prescription therapy.
Hearty Lentil and Vegetable Stew
A fiber-rich stew that freezes well and keeps you full through the afternoon.
Ingredients
1 cup dry brown lentils, rinsed 1 tbsp olive oil 2 carrots, sliced 2 celery stalks, sliced 1 onion, diced 3 cups low-sodium vegetable broth 1 can (14 oz) diced tomatoes 1 tsp cumin 2 cups baby spinach
Method
1. Heat the oil in a pot and soften the carrot, celery and onion, about 6 minutes. 2. Add the lentils, broth, tomatoes and cumin. 3. Simmer covered for 30 minutes, until the lentils are tender. 4. Stir in the spinach until wilted and serve.
About 320 calories, 18 g protein and 15 g fiber per serving.
General wellness information only. Talk with your care team before changing your eating plan.
Read the full recipeApple Cinnamon Overnight Oats
A five-minute breakfast you make the night before, with protein from Greek yogurt.
Ingredients
1/2 cup rolled oats 1/2 cup low-fat milk or unsweetened soy milk 1/3 cup plain Greek yogurt 1/2 apple, chopped 1/2 tsp cinnamon 1 tsp chia seeds
Method
1. Stir everything together in a jar. 2. Cover and refrigerate overnight. 3. Top with a few extra apple pieces in the morning.
About 340 calories and 20 g protein per serving.
Contains dairy. General wellness information only; talk with your care team before changing your eating plan.
Read the full recipeIngredients
1 lb lean ground turkey 1 zucchini, diced 1 bell pepper, diced 1 cup cherry tomatoes Garlic, olive oil, oregano
Method
Brown turkey with garlic in olive oil. Add vegetables and cook until tender. Season with oregano and serve.
Greek Yogurt and Berry Protein Bowl
A five-minute breakfast built around protein and fiber to help mornings feel steadier.
Ingredients
1 cup plain nonfat Greek yogurt 3/4 cup mixed berries 2 tbsp chopped walnuts 1 tbsp chia seeds 1 tsp honey (optional) Pinch of cinnamon
Method
Spoon the yogurt into a bowl. Top with berries, walnuts and chia seeds. Add cinnamon and a light drizzle of honey if you would like. Eat right away, or layer in a jar the night before.
About 320 calories, 27 g protein and 8 g fiber. Skip the honey to lower the sugar.
General wellness information only. This is not medical or individualized nutrition advice — talk with your care team before changing your eating plan, especially if you take GLP-1 medication.
Read the full recipeSheet-Pan Lemon Herb Chicken with Roasted Vegetables
A high-protein, one-pan dinner that keeps portions simple and reheats well for lunch.
Ingredients
1.5 lb boneless skinless chicken thighs 1 lb baby potatoes, halved 2 cups broccoli florets 1 red onion, cut in wedges 2 tbsp olive oil 2 lemons (juice of one, one sliced) 2 tsp dried oregano 2 cloves garlic, minced Salt and black pepper to taste
Method
Heat the oven to 425F and line a large sheet pan. Toss potatoes and onion with 1 tbsp olive oil, salt and pepper; roast 15 minutes. Toss chicken with remaining oil, lemon juice, oregano, garlic, salt and pepper. Add chicken and broccoli to the pan, top with lemon slices, and roast 20-25 minutes until the chicken reaches 165F. Rest 5 minutes, then divide into four portions.
Roughly 430 calories and 38 g protein per serving. Pair with a side salad if you need more volume.
General wellness information only. This is not medical or individualized nutrition advice — talk with your care team before changing your eating plan, especially if you take GLP-1 medication.
Read the full recipeWhite Bean and Greens Soup
A gentle, filling soup that is easy on the stomach on lower-appetite days.
Ingredients
1 tbsp olive oil 1 onion, diced 2 carrots, diced 2 celery stalks, diced 3 cloves garlic, minced 2 cans white beans, drained and rinsed 6 cups low-sodium chicken or vegetable broth 4 cups chopped kale or spinach 1 tsp dried thyme Salt, pepper and a squeeze of lemon
Method
Warm the oil in a large pot and soften the onion, carrot and celery for 6-8 minutes. Add garlic and thyme and cook 1 minute. Add the beans and broth, bring to a simmer and cook 15 minutes. Mash a few beans against the pot to thicken. Stir in the greens until wilted, then season with salt, pepper and lemon.
Around 280 calories and 16 g protein per bowl. Freezes well in single portions.
General wellness information only. This is not medical or individualized nutrition advice — talk with your care team before changing your eating plan, especially if you take GLP-1 medication.
Read the full recipePortion-Sized Veggie Omelet
A measured two-egg omelet with peppers and spinach.
Ingredients
2 eggs 1 cup spinach 1/2 cup diced peppers 1 tsp olive oil
Method
Warm the oil. Soften the peppers, add spinach. Pour in beaten eggs and fold once set.
Measured portions keep breakfast near a quarter of the day.
Read the full recipeMeasured Turkey Rice Bowl
Half a cup of rice, lean turkey and plenty of vegetables.
Ingredients
4 oz ground turkey 1/2 cup cooked brown rice 1 cup mixed vegetables
Method
Brown the turkey. Add vegetables until tender. Serve over measured rice.
Uses a measuring cup rather than an eyeballed serving.
Read the full recipeApple with Measured Almonds
One small apple with ten almonds.
Ingredients
1 small apple 10 almonds
Method
Slice the apple and count the almonds.
A counted snack rather than a handful.
Read the full recipeEggs with Avocado
Protein-forward breakfast with very little starch.
Ingredients
2 eggs 1/2 avocado 1 tsp olive oil
Method
Fry the eggs gently. Serve with sliced avocado.
Low starch to steady morning blood sugar.
Read the full recipeChicken with Cauliflower Rice
Grilled chicken over riced cauliflower.
Ingredients
5 oz chicken breast 2 cups riced cauliflower 1 tbsp olive oil Herbs
Method
Grill the chicken. Sauté the cauliflower rice. Plate together.
Swaps starch for vegetables while keeping the plate full.
Read the full recipeCheese and Cucumber Plate
A small savoury snack with almost no starch.
Ingredients
1 oz cheese 1/2 cucumber
Method
Slice and serve.
Keeps between-meal carbohydrate low.
Read the full recipeOats with Berries
Stovetop oats made with skim milk.
Ingredients
1/2 cup oats 1 cup skim milk 1/2 cup berries
Method
Simmer the oats in milk. Top with berries.
Very little added fat.
Read the full recipeBaked Cod with Green Beans
White fish baked with lemon and herbs.
Ingredients
6 oz cod 2 cups green beans Lemon Herbs
Method
Bake the cod at 400F for 15 minutes. Steam the green beans.
Lean protein with almost no added oil.
Read the full recipeEgg White Scramble
Egg whites with tomato and herbs.
Ingredients
4 egg whites 1 tomato Herbs
Method
Scramble the whites with the tomato.
High protein for very few calories.
Read the full recipeLemon Herb Salmon with Greens
A protein-forward dinner that stays gentle on the stomach.
Ingredients
6 oz salmon fillet 2 cups baby spinach 1 tbsp olive oil 1 lemon Fresh dill, salt, pepper
Method
Heat oven to 400F. Season salmon with olive oil, dill, salt and pepper. Roast 12-14 minutes until it flakes. Wilt spinach in the pan and finish with lemon.
Shrimp and Greens Salad
Chilled shrimp over a large salad.
Ingredients
5 oz shrimp 3 cups mixed greens 1 tsp olive oil Lemon
Method
Toss the greens with oil and lemon. Top with shrimp.
Fills the plate without filling the calorie budget.
Read the full recipeGreek Yogurt Berry Bowl
Twenty grams of protein in five minutes, useful on lower-appetite days.
Ingredients
1 cup plain Greek yogurt 1/2 cup mixed berries 1 tbsp chia seeds 1 tsp honey
Method
Spoon yogurt into a bowl. Top with berries, chia and honey.
Greek Yogurt Parfait
Yogurt, fruit and a spoon of granola.
Ingredients
1 cup Greek yogurt 1/2 cup fruit 2 tbsp granola
Method
Layer and serve.
Protein, fruit and a little grain together.
Read the full recipeLentil and Vegetable Soup
Fiber-rich and easy to tolerate in small portions.
Ingredients
1 cup dry lentils 1 onion, 2 carrots, 2 celery stalks 6 cups low-sodium broth Bay leaf, thyme, black pepper
Method
Sweat the vegetables until soft. Add lentils, broth and herbs. Simmer 30 minutes until lentils are tender.
Savory Cottage Cheese Toast
A small, satisfying snack when appetite is low.
Ingredients
1 slice whole-grain bread 1/2 cup low-fat cottage cheese Sliced cucumber and tomato Everything seasoning
Method
Toast the bread. Spread cottage cheese, add vegetables and seasoning.
Salmon with Quinoa
Roasted salmon, quinoa and broccoli.
Ingredients
5 oz salmon 1/2 cup cooked quinoa 1 cup broccoli
Method
Roast the salmon. Steam the broccoli. Serve over quinoa.
A balanced plate of protein, grain and vegetables.
Read the full recipeThese recipes are general nutrition education from the Wellness & Balance care team. They are not a diagnosis, a prescription, or a personalised meal plan. Nutrition figures are estimates and vary with the exact ingredients you use. Talk with your clinician before making changes if you have a food allergy, kidney or liver condition, diabetes, or are pregnant or breastfeeding.