High-protein meals for when you're not hungry

The trick: protein density

Some foods give you a lot of protein in a small amount: Greek yoghurt and skyr, cottage cheese, eggs, chicken, fish, prawns, tofu and lentils. Building small meals around these means you get more from every mouthful. Bread, pasta and rice fill you up with much less protein, so keep them to a side.

12 small meals, with protein

Figures are rounded and based on typical UK supermarket labels.

Make it easier

• Use small plates. A full small plate feels manageable; half a big plate feels like failure.
• Batch cook and freeze single portions, so a proper meal takes three minutes in the microwave.
• Add protein to what you already eat. Stir skyr into porridge, add an egg to soup, scatter edamame over salad.
• Eat on a timer. If hunger signals have gone quiet, eat something small every three hours anyway.

Recipes to try

Batch cook

Turkey meatballs in tomato sauce

Small meatballs are easy to portion: eat two or three and save the rest.

28g protein per portion35 minMakes 4

You need

• 500g lean turkey mince
• 1 egg
• 2 tbsp grated parmesan
• 1 garlic clove, grated
• 1 jar or 2 tins tomato sauce or passata
• Basil

Method

1. Mix the mince, egg, parmesan and garlic, then roll into about 20 small balls.
2. Brown them in a little oil.
3. Pour over the sauce and simmer for 15 minutes until cooked through.
4. Serve with a little pasta or mash, or on their own. Freeze in portions.

Batch cook

Lemon chicken and orzo soup

A light, brothy soup that freezes well, so a gentle meal is always ready.

26g protein per portion30 minMakes 4

You need

• 400g skinless chicken breast
• 1 onion, finely chopped
• 2 carrots, diced
• 1.2 litres chicken stock
• 100g orzo
• 1 lemon
• Handful of spinach

Method

1. Soften the onion and carrot in a little oil for 5 minutes.
2. Add the stock and the whole chicken breasts. Simmer for 15 minutes, then lift the chicken out and shred it.
3. Add the orzo and cook for 8 minutes.
4. Return the chicken, stir in the spinach and the lemon juice, and season.
5. Cool and freeze in single portions.

Batch cook

Cheese and spinach egg muffins

Bite-sized and good cold, so they work as breakfast or a snack.

16g protein per portion25 minMakes 3

You need

• 6 eggs
• 40g grated cheddar
• Handful of spinach, chopped
• 4 cherry tomatoes, chopped
• Black pepper

Method

1. Heat the oven to 190C (170C fan) and oil a 6-hole muffin tin.
2. Beat the eggs, then stir in everything else.
3. Divide between the holes and bake for 18 to 20 minutes until set.
4. Cool and keep in the fridge for up to 3 days. Two muffins is one serving.

Questions people ask

What should I eat when I have no appetite?

Small portions of protein-dense food: yoghurt, cottage cheese, eggs, chicken, fish, tofu or lentils. Little and often works better than trying to finish a full plate.

How can I get protein without eating much?

Choose foods with lots of protein for their size, like skyr, cottage cheese, chicken breast and fish, and drink some of it as milk or a smoothie.

Are protein shakes a good idea?

They can help on difficult days, but most people can get what they need from normal food like milk, yoghurt and eggs, which also bring other nutrients.

Read next

General food information for adults, not medical advice. Always follow your prescriber's advice about your medication, and speak to your GP, pharmacist or a dietitian about health concerns. Mounjaro, Wegovy and Ozempic are trademarks of their owners; Little & Often isn't connected to them.