Vegetarian high‑protein meals for a small appetite

Start here: make protein the centre

When your appetite is small on Mounjaro or Wegovy, build meals around a compact source of protein. Add a little veg or fruit and something gentle for energy, like toast, rice or noodles. Aim for about 20g protein in a sitting if you can. If you need personal advice, speak to your prescriber, GP or pharmacist.

• Choose concentrated proteins that don’t take up much space: eggs, skyr, cottage cheese, paneer, tofu, tempeh.
• Cook beans and lentils until soft. Mash if textures are tricky.
• Keep portions small. If half is enough now, save the rest for later.

Small but strong: vegetarian proteins to keep handy

These are typical UK label figures. Pick the portions that match your appetite. Mix and match to reach your target.

Meal ideas that fit a small bowl

Use these as mix-and-match templates. Keep flavours gentle if you feel queasy, or add chilli, lemon and herbs when you’re feeling fine.

• Eggs on something: 2 eggs soft-scrambled on 1 slice seeded toast with a few spinach leaves (about 17g).
• Savoury yoghurt bowl: 150g skyr topped with chopped cucumber, cherry tomatoes, olive oil and 20g grated cheddar (about 23g).
• Paneer tray toss: 100g paneer cubes with courgette and peppers, baked 15 minutes, finish with yoghurt and lemon (about 20g per small portion).
• Tofu stir-fry: 120g crispy tofu with 60g edamame and a handful of frozen veg over 50g dry rice noodles (about 27g).
• Bean mash on toast: 150g cannellini beans warmed with garlic and olive oil, mashed onto 1 slice toast, finish with 20g parmesan (about 20g).
• Lentil soup mug: 250ml thick red lentil soup with a spoon of yoghurt (about 12–15g depending on thickness).
• Cheesy beans: 200g baked beans with 30g grated cheddar, microwaved till melty (about 17g).

How to build a balanced, gentle plate

Keep each component small and soft. This helps when fullness comes on quickly.

- Protein first: choose from the list above to reach roughly 20g.

- Veg or fruit: a few spoonfuls of cooked veg, salad or berries for colour and fibre.

- Easy carbs: half a wrap, one piece of toast, a small scoop of rice or noodles.

- A little fat: olive oil, avocado, nuts or cheese for flavour and staying power.

If constipation or nausea is bothering you, we have separate guides on gentle fibre + fluid, and what to eat when you feel sick. For tailored advice, speak to your prescriber, GP or pharmacist.

Smart shopping and prep for low effort

Stock a few high-protein basics so a meal is minutes away.

• Fridge: skyr pots, cottage cheese, eggs, firm tofu, paneer, grated cheddar, quark.
• Freezer: peas, edamame, chopped spinach, sliced peppers, part-baked rolls, naan, wholemeal pittas.
• Cupboard: tins of chickpeas, butter beans, cannellini, red lentils, tomato passata, peanut butter, wraps, rice noodles.
• Flavour boosts: lemon juice, pesto, salsa verde, soy sauce, chilli oil, garlic granules, frozen herbs.
• Cook once, eat twice: bake extra tofu or paneer cubes for tomorrow’s wrap or salad.
• Go soft: overcook beans and lentils slightly and mash if needed; sip water between bites.

Recipes to try

light meal

Pea, feta and herb mini frittata

A small, fluffy frittata that delivers plenty of protein in a few bites.

21g protein15 minServes 1

You need

• 2 medium eggs
• 30g feta, crumbled
• 40g frozen peas
• 1 tsp olive oil or butter
• A few chives or spring onion, finely sliced
• Black pepper

Method

1. Heat the grill to high. Beat the eggs with pepper and most of the herbs.
2. Warm a small ovenproof frying pan (about 16cm) with the oil, add peas and cook 2 minutes.
3. Pour in eggs, scatter over feta. Cook on the hob 2–3 minutes until the edges set.
4. Grill 2–3 minutes until just set and golden. Top with the rest of the herbs and serve.

bowl

Tofu satay noodles with edamame

Soft noodles and crisp tofu in a peanut-soy sauce, with extra protein from edamame.

27g protein20 minServes 1

You need

• 120g firm tofu, patted dry and cubed
• 50–60g dry wholewheat noodles
• 60g frozen edamame (shelled)
• 1 tbsp smooth peanut butter
• 1 tbsp soy sauce
• 1 tsp honey or maple syrup
• 1 tsp rice vinegar or lime juice
• 1 tsp oil
• 1 spring onion, sliced (optional)
• Chilli flakes or sesame seeds (optional)

Method

1. Cook noodles as pack. In the last 2 minutes, add edamame to the pan. Drain.
2. Whisk peanut butter, soy, honey and vinegar with 2–3 tbsp hot water to make a loose sauce.
3. Fry tofu in oil 4–5 minutes until golden on most sides.
4. Toss tofu, noodles and edamame with the sauce. Top with spring onion and chilli or sesame if you like.

toast topper

Creamy cannellini beans on toast

Silky beans mixed with ricotta on crunchy toast — cosy, fast and filling.

23g protein12 minServes 1

You need

• 150g cannellini beans (drained)
• 75g ricotta
• 1 small garlic clove, grated (or a pinch of garlic granules)
• 1 tsp olive oil
• 1 slice seeded sourdough or wholemeal bread
• 10–20g finely grated parmesan (optional)
• Black pepper and a squeeze of lemon

Method

1. Toast the bread. Warm olive oil in a small pan, add garlic for 30 seconds.
2. Stir in beans and a splash of water. Simmer 2–3 minutes, then lightly mash.
3. Off the heat, fold in ricotta, pepper and a little lemon. Pile onto toast and finish with parmesan if using.

Vegetarian proteins and completeness

Eggs and dairy are complete proteins. Soy foods (tofu, tempeh, edamame) are also complete. Beans and lentils are a bit lower in one amino acid, but pairing them with grains (bread, rice, pasta) across the day balances things out. You don’t need to combine them in the same bowl.

Figures are rounded from typical UK supermarket labels. Check your own packs.

Questions people ask

How can I hit protein if I can only manage a few bites?

Start with the most concentrated options: eggs, skyr, cottage cheese, paneer, tofu or tempeh. Serve a small amount first. Add “easy extras” like a sprinkle of cheese, a spoon of skyr or a handful of edamame to push the grams up without much volume. If you prefer to sip, blend milk with skyr and a spoon of peanut butter for a quick, drinkable option.

Are beans and lentils enough protein without meat or fish?

Yes, especially when you include dairy, eggs or soy through the day. Beans and lentils are a little lower in one amino acid, but pairing them with bread, rice or pasta at some point balances things out. Soy (tofu, tempeh, edamame) and dairy/eggs are complete proteins on their own.

Is protein powder okay on Mounjaro or Wegovy?

If it suits you, it’s fine to use as a food. Choose one that you tolerate and mix into yoghurt, porridge or smoothies. Whole-food options like skyr, cottage cheese and tofu are easy wins too. For individual advice, speak to your prescriber, GP or pharmacist.

Tofu feels heavy. What else can I try?

Try paneer or halloumi in small cubes, or tempeh sliced thin and pan-fried. Eggs, skyr, cottage cheese and quark are very gentle options. With beans and lentils, cook them soft and mash if needed; season with lemon and herbs to keep flavours bright.

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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.