The Fullness Edit · Printable recipe book · Evidence reviewed 31 October 2026 · v3.0

36 meals & snacks.

Nine recipes in each category. One serving per recipe; adaptable starting portions, not a prescribed diet. Evidence-informed ideas; recipes have not been clinically or kitchen tested. Check ingredients and substitutions for allergens. Times start with prepared ingredients where specified; overnight chilling is extra.

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Food safety: poultry/reheated leftovers 74°C; fish 63°C; egg dishes 71°C. Chill perishables promptly within two hours, store at 4°C or colder, and use leftovers within 3–4 days or follow shorter product guidance. See official cooking guidance and storage guidance.

Breakfasts

B01Vegetarian

Apple, cinnamon & yogurt oats

15 min 1 serving

oatsproteinwhole fruit
Ingredients & method

Ingredients

  • 50 g rolled oats (dry)
  • 200 ml water
  • 150 g plain Greek yogurt
  • 120 g apple, cored and diced
  • 10 g walnuts, chopped
  • ¼ tsp ground cinnamon

Make it

  1. Simmer the oats with the water and cinnamon for 5–8 minutes, or according to the packet. Cook until comfortably tender.
  2. Let cool slightly, then spoon the yogurt alongside or over the oats.
  3. Top with apple pieces and walnuts. Keep the apple peel if you enjoy it and can chew it comfortably.

Allergen notes: milk, tree nuts, oats: check gluten

Adapt it: Use unsweetened soy yogurt for a dairy-free version; use seeds instead of walnuts if suitable. Choose certified gluten-free oats when needed.

Why it is here

Combines an oat food with a protein source and whole fruit. No specific GLP-1 or weight response has been measured for this recipe. [B3] [B5] [P1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

B02Vegetarian

Eggs, white beans & tomato toast

15 min 1 serving

proteinpulses
Ingredients & method

Ingredients

  • 2 eggs
  • 100 g cooked white beans, drained and rinsed
  • 150 g tomatoes, chopped
  • 40 g wholegrain bread
  • 5 ml olive oil
  • ¼ tsp dried oregano

Make it

  1. Warm the oil in a small pan. Add the tomatoes and oregano; cook for 3–4 minutes.
  2. Stir in the beans and heat until steaming. Make two spaces, crack in the eggs, cover and cook until whites and yolks are firm.
  3. Toast the bread and serve with the eggs and beans.

Allergen notes: egg, gluten

Adapt it: Replace eggs with 120 g firm tofu for a vegan version. Use suitable gluten-free bread if needed.

Why it is here

Eggs and beans provide protein; beans add fiber. The combination is a meal-building choice, not an appetite-suppression treatment. [P1] [P2] [L1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

B03Vegetarian

Pear, skyr & pumpkin-seed bowl

5 min 1 serving

proteinwhole fruit
Ingredients & method

Ingredients

  • 200 g plain skyr
  • 150 g pear, cored and sliced
  • 15 g pumpkin seeds
  • 20 g wholegrain rye crispbread
  • ¼ tsp cinnamon

Make it

  1. Spoon the skyr into a bowl and add the pear slices.
  2. Scatter over the seeds and cinnamon.
  3. Serve the crispbread alongside, or break it over the bowl just before eating.

Allergen notes: milk, gluten

Adapt it: Use plain soy yogurt if avoiding milk; check its protein content because plant yogurts vary. Swap rye for gluten-free crispbread if needed.

Why it is here

A protein-containing breakfast with whole fruit and several textures. Seeds are portioned for flavor and variety. [P1] [P2] [T1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

B04Vegan

Tofu, spinach & tomato on toast

15 min 1 serving

proteinvegetables
Ingredients & method

Ingredients

  • 150 g firm tofu, drained
  • 100 g spinach
  • 120 g tomatoes, chopped
  • 60 g wholegrain bread
  • 5 ml olive oil
  • ¼ tsp turmeric
  • Pinch of black pepper

Make it

  1. Toast the bread. Heat the oil and crumble the tofu into the pan.
  2. Add turmeric and pepper; cook for 4–5 minutes, stirring.
  3. Add tomatoes and spinach and cook until spinach wilts and everything is hot. Serve on the toast.

Allergen notes: soy, gluten

Adapt it: For a soy-free vegetarian version use 2 eggs. Choose suitable bread for gluten avoidance.

Why it is here

Tofu supplies plant protein and the vegetables add volume. Soft tofu and cooked vegetables can still fit a satisfying meal. [P1] [P2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

B05Vegan

Berry overnight oats with soy yogurt

5 min + overnight chilling 1 serving

oatsproteinmake ahead
Ingredients & method

Ingredients

  • 50 g rolled oats (dry)
  • 150 g plain unsweetened soy yogurt
  • 100 ml unsweetened soy milk
  • 100 g berries, fresh or thawed
  • 10 g chia seeds

Make it

  1. Mix oats, yogurt, milk and chia in a covered bowl or jar.
  2. Refrigerate overnight, at least 8 hours. The listed time is active preparation time.
  3. Stir and add the berries before eating; add a splash of water if too thick.

Allergen notes: soy, oats: check gluten

Adapt it: Use plain dairy yogurt and milk if preferred. Use certified gluten-free oats when needed; choose a seed alternative if chia is unsuitable.

Why it is here

Oats and soy make a practical fiber-and-protein pairing. A soft breakfast is acceptable; texture alone does not decide a food’s value. [B3] [B5] [P1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

B06Vegetarian

Cottage cheese & crunchy rye plate

5 min 1 serving

proteinvegetablesquick
Ingredients & method

Ingredients

  • 150 g cottage cheese
  • 100 g cucumber, sliced
  • 100 g red pepper, sliced
  • 60 g wholegrain rye bread
  • 5 g fresh chives
  • Black pepper to taste

Make it

  1. Arrange cottage cheese and vegetables on a plate.
  2. Add the bread, toasted if desired.
  3. Scatter the chives and pepper over the cheese.

Allergen notes: milk, gluten

Adapt it: Use a white-bean spread in place of cottage cheese, and suitable gluten-free bread if needed. Cook vegetables softer when preferred.

Why it is here

Pairs a protein source with vegetables and bread rather than relying on a single purported hormone-boosting ingredient. [P1] [P2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

B07Vegetarian

Savory barley, mushrooms & eggs

15 min 1 serving

barleyproteinmake ahead
Ingredients & method

Ingredients

  • 150 g cooked pearl barley
  • 2 eggs
  • 150 g mushrooms, sliced
  • 50 g spinach
  • 5 ml olive oil
  • ½ tsp dried thyme
  • 30 ml water

Make it

  1. Heat oil in a pan and cook mushrooms with thyme for 5 minutes.
  2. Add barley, water and spinach; stir until steaming.
  3. In a second nonstick pan, scramble the eggs until fully set. Serve over the barley. Start with cooked barley; cooking it from dry adds packet cooking time.

Allergen notes: egg, gluten

Adapt it: Use 150 g tofu instead of eggs for a vegan version. For gluten avoidance use cooked buckwheat; that swap does not preserve barley beta-glucan.

Why it is here

Barley is a source of cereal beta-glucan; eggs add protein. The amount and viscosity of beta-glucan in a home meal are not measured here. [B4] [P1] [P2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

B08Vegan

Chickpea, tahini & tomato toast

10 min 1 serving

pulsesprotein
Ingredients & method

Ingredients

  • 120 g cooked chickpeas, drained and rinsed
  • 60 g wholegrain bread
  • 150 g tomatoes, sliced
  • 15 g tahini
  • 10 ml lemon juice
  • 15 ml water
  • Pinch of ground cumin

Make it

  1. Mix tahini, lemon, water and cumin. Add chickpeas and lightly crush with a fork.
  2. Toast the bread and spoon over the chickpea mixture.
  3. Top with tomato slices.

Allergen notes: sesame, gluten

Adapt it: Use 5 ml olive oil plus extra lemon instead of tahini for a sesame-free ingredient swap. Check bread for individual dietary needs.

Why it is here

Pulses contribute protein and fiber. Lightly mashing them is useful preparation, and does not make them an unhealthy food. [L1] [L2] [P1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

B09Vegetarian

Buckwheat, plum & yogurt bowl

25 min 1 serving

proteinwhole fruit
Ingredients & method

Ingredients

  • 50 g buckwheat groats (dry)
  • 150 ml water
  • 150 g plain Greek yogurt
  • 120 g plums, stones removed and sliced
  • 10 g almonds, chopped
  • ¼ tsp cinnamon

Make it

  1. Rinse buckwheat and simmer with water, covered, for 12–15 minutes or according to the packet. Let stand for 5 minutes.
  2. Spoon into a bowl and allow to cool slightly.
  3. Add yogurt, plums, almonds and cinnamon.

Allergen notes: milk, tree nuts

Adapt it: Use plain soy yogurt and suitable seeds for dairy/nut substitutions. For coeliac disease choose buckwheat with appropriate gluten controls.

Why it is here

Provides a grain-like food, a protein source and whole fruit. Buckwheat is not an oat/barley beta-glucan substitute. [P1] [P2] [T1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

Snacks

S01Vegan

Apple & almonds

3 min 1 serving

whole fruitquick
Ingredients & method

Ingredients

  • 170 g apple, cored and sliced
  • 20 g almonds

Make it

  1. Wash and slice the apple; keep peel if comfortable.
  2. Serve with the measured portion of almonds.

Allergen notes: tree nuts

Adapt it: Use a pear instead of apple, or suitable seeds instead of almonds. Cut or soften fruit to suit chewing needs.

Why it is here

Uses whole fruit rather than juice. The adult apple experiment supports an acute food-form effect, not a guaranteed daily calorie reduction. [T1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

S02Vegan

Carrot sticks & hummus

5 min 1 serving

pulsesvegetablesquick
Ingredients & method

Ingredients

  • 150 g carrots, washed and cut into sticks
  • 60 g hummus

Make it

  1. Portion the hummus into a small bowl.
  2. Serve with carrot sticks; steam carrots until tender if raw sticks are uncomfortable.

Allergen notes: sesame: check hummus

Adapt it: Use a sesame-free bean dip if necessary and check the label. Cucumber or cooked vegetable pieces also work.

Why it is here

Pulses and vegetables make a convenient snack. Blended hummus remains a useful food despite its soft texture. [L1] [L2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

S03Vegetarian

Plain yogurt & berries

3 min 1 serving

proteinquick
Ingredients & method

Ingredients

  • 170 g plain Greek yogurt
  • 100 g berries, fresh or thawed
  • ¼ tsp cinnamon

Make it

  1. Spoon yogurt into a bowl.
  2. Add berries and cinnamon and eat with a spoon.

Allergen notes: milk

Adapt it: Use plain soy yogurt if appropriate. Plant alternatives vary substantially in protein content.

Why it is here

A protein-containing snack; it does not need to be hard or crunchy to be useful. [P1] [P2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

S04Vegan

Warm edamame with lemon

8 min 1 serving

proteinpulsesquick
Ingredients & method

Ingredients

  • 120 g frozen shelled edamame
  • 5 ml lemon juice
  • Pinch of black pepper

Make it

  1. Boil or steam edamame according to the packet until fully cooked.
  2. Drain, then toss with lemon juice and pepper.

Allergen notes: soy

Adapt it: Use cooked chickpeas for a soy-free alternative; heat them thoroughly if serving warm.

Why it is here

Soy beans supply plant protein and fiber. Findings from non-soy pulse trials cannot automatically be assigned to edamame. [P1] [P2] [L1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

S05Vegetarian

Pear & cottage cheese

3 min 1 serving

proteinwhole fruitquick
Ingredients & method

Ingredients

  • 150 g pear, cored and sliced
  • 100 g cottage cheese
  • ¼ tsp cinnamon

Make it

  1. Slice the pear and place beside the cottage cheese.
  2. Dust with cinnamon.

Allergen notes: milk

Adapt it: Use plain soy yogurt in place of cottage cheese if suitable, or choose a different seasonal fruit.

Why it is here

Combines whole fruit with a protein source. Portion size can be adjusted to hunger and the time until the next meal. [P1] [P2] [T1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

S06Vegetarian

Egg, tomatoes & crispbread

12 min 1 serving

proteinvegetables
Ingredients & method

Ingredients

  • 1 egg
  • 120 g cherry tomatoes
  • 10 g wholegrain rye crispbread

Make it

  1. Hard-boil the egg until white and yolk are firm, then cool and peel.
  2. Wash the tomatoes and serve with the egg and crispbread.

Allergen notes: egg, gluten

Adapt it: Use 80 g cooked white beans instead of egg and suitable gluten-free crispbread if needed.

Why it is here

Offers protein and produce in an easy snack. It is an option if hungry, not a required extra meal. [P1] [P2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

S07Vegan

Paprika-roasted chickpeas

35 min 1 serving

pulsesmake ahead
Ingredients & method

Ingredients

  • 100 g cooked chickpeas, drained, rinsed and dried
  • 2.5 ml olive oil
  • ¼ tsp smoked paprika
  • Pinch of ground cumin

Make it

  1. Heat oven to 200°C (180°C fan). Pat chickpeas dry.
  2. Toss with oil and spices, spread on a tray and roast for 25–30 minutes, turning once.
  3. Let cool slightly. Keep them tender rather than very hard if you have chewing difficulties.

Allergen notes: No major allergens identified in the listed core ingredients; check labels and cross-contact.

Adapt it: Use mild paprika, or skip spices. Soft cooked chickpeas with lemon are an equally reasonable adaptation.

Why it is here

A portioned pulse snack with a firmer texture. Roasting is not known to create an independent fat-loss effect. [L1] [L2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

S08Vegan

Orange & walnuts

3 min 1 serving

whole fruitquick
Ingredients & method

Ingredients

  • 160 g peeled orange segments
  • 15 g walnuts

Make it

  1. Peel and segment the orange.
  2. Serve with walnuts.

Allergen notes: tree nuts

Adapt it: Use suitable pumpkin or sunflower seeds instead of walnuts. A mandarin or other seasonal fruit also works.

Why it is here

Whole fruit plus a measured portion of nuts; nuts still contribute energy, even when their texture is firm. [T1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

S09Vegetarian

Lemony white-bean cucumber bowl

7 min 1 serving

pulsesproteinquick
Ingredients & method

Ingredients

  • 80 g cooked white beans, drained and rinsed
  • 50 g plain yogurt
  • 120 g cucumber, diced
  • 10 ml lemon juice
  • 5 g chopped dill

Make it

  1. Mix yogurt, lemon and dill in a bowl.
  2. Fold in beans and cucumber. Leave beans whole or crush lightly to taste.

Allergen notes: milk

Adapt it: Use plain unsweetened soy yogurt for a vegan version; check soy suitability. Cooked courgette can replace raw cucumber.

Why it is here

Uses pulses and yogurt as complementary protein sources. No vinegar or chili is necessary. [L1] [L2] [P1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

Lunches

L01Vegetarian

Lentil, barley & garden salad

15 min 1 serving

pulsesbarleyvegetables
Ingredients & method

Ingredients

  • 150 g cooked green or brown lentils, drained
  • 120 g cooked pearl barley
  • 100 g cucumber, diced
  • 100 g tomatoes, diced
  • 30 g feta
  • 10 ml wine vinegar
  • 5 ml olive oil
  • 5 g parsley

Make it

  1. Mix lentils, barley and vegetables in a bowl. Start with cooked grains and pulses; cooking from dry adds packet time.
  2. Whisk vinegar with oil and toss through.
  3. Crumble over feta and add parsley.

Allergen notes: gluten, milk

Adapt it: Omit feta or use 80 g tofu for a vegan version. Replace barley with buckwheat for gluten avoidance. Replace vinegar with lemon if preferred.

Why it is here

Combines pulses, a beta-glucan-containing cereal and vegetables. Vinegar is optional flavor; the meal is not a tested weight-loss formula. [L1] [L2] [B4]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

L02Contains fish

Tuna, chickpea & potato salad

25 min 1 serving

proteinpulsespotatoes
Ingredients & method

Ingredients

  • 100 g canned tuna in water, drained
  • 100 g cooked chickpeas, drained and rinsed
  • 150 g potatoes, cut into chunks
  • 50 g lettuce
  • 100 g tomatoes
  • 30 g red onion, thinly sliced
  • 10 ml vinegar
  • 5 ml olive oil

Make it

  1. Boil potatoes for about 15 minutes until tender, then drain.
  2. Wash and chop salad vegetables. Combine with tuna, chickpeas and potatoes.
  3. Dress with vinegar and oil. Serve warm or cool promptly for later.

Allergen notes: fish

Adapt it: Use an extra 120 g cooked white beans instead of tuna for a vegan version. Lemon can replace vinegar.

Why it is here

Fish and chickpeas add protein, and potatoes make the meal substantial. The old satiety ranking is not a prediction for this mixed meal. [P1] [P2] [L1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

L03Contains poultry

Chicken & yogurt wholegrain pita

25 min 1 serving

proteinvegetables
Ingredients & method

Ingredients

  • 120 g raw boneless chicken breast, sliced
  • 60 g wholegrain pita
  • 100 g cucumber
  • 100 g tomatoes
  • 60 g plain yogurt
  • 10 ml lemon juice
  • 5 ml olive oil
  • ½ tsp dried oregano

Make it

  1. Coat chicken in oil and oregano. Cook in a hot pan, turning, until its center reaches 74°C.
  2. Mix yogurt and lemon; chop cucumber and tomatoes.
  3. Warm the pita and fill with chicken, vegetables and yogurt sauce.

Allergen notes: milk, gluten

Adapt it: Use 150 g firm tofu and soy yogurt for a vegan version. Use a suitable gluten-free wrap if needed.

Why it is here

A practical protein-containing lunch with vegetables and a grain. Whole cuts are an option, not a requirement for a healthy meal. [P1] [P2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

L04Vegan

Chunky white-bean vegetable soup

30 min 1 serving

pulsesvegetablesmake ahead
Ingredients & method

Ingredients

  • 180 g cooked white beans, drained and rinsed
  • 100 g carrot, diced
  • 100 g courgette, diced
  • 50 g onion, diced
  • 200 g canned chopped tomatoes
  • 250 ml low-salt vegan vegetable stock
  • 40 g wholegrain bread
  • 5 ml olive oil
  • ½ tsp dried thyme

Make it

  1. Warm oil in a saucepan; soften onion and carrot for 5 minutes.
  2. Add courgette, tomatoes, stock, beans and thyme. Simmer for 15–20 minutes until vegetables are tender.
  3. Serve with bread. Add water if you prefer a thinner soup.

Allergen notes: gluten, celery: check stock

Adapt it: Blend part or all of the soup if needed. Use water and herbs instead of stock to avoid a stock allergen, and suitable bread for gluten needs.

Why it is here

Pulses, vegetables and water give a substantial bowl. Soup can be filling; a liquid or soft food is not automatically a poor choice. [L1] [L2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

L05Vegan

Tofu, brown rice & vegetable bowl

25 min 1 serving

proteinvegetables
Ingredients & method

Ingredients

  • 160 g firm tofu, drained and cubed
  • 150 g cooked brown rice
  • 100 g broccoli florets
  • 100 g red pepper, sliced
  • 5 ml olive oil
  • 5 ml reduced-salt soy sauce
  • 10 ml lemon juice
  • 5 g sesame seeds

Make it

  1. Heat oil in a pan and cook tofu for 6–8 minutes, turning.
  2. Steam broccoli until tender. Add pepper to tofu and cook for 3–4 minutes.
  3. Heat cooked rice until steaming. Assemble with tofu and vegetables; add soy sauce, lemon and sesame.

Allergen notes: soy, gluten: check soy sauce, sesame

Adapt it: Use suitable gluten-free tamari instead of soy sauce when necessary; omit sesame if unsuitable. Add mild herbs instead of heat.

Why it is here

Uses a plant protein anchor and vegetables. The point is meal composition, not increasing a measured hormone level. [P1] [P2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

L06Vegetarian

Egg, potato & green-bean plate

25 min 1 serving

proteinpotatoesvegetables
Ingredients & method

Ingredients

  • 2 eggs
  • 200 g potatoes, cut into chunks
  • 150 g green beans, trimmed
  • 100 g tomatoes
  • 10 ml vinegar
  • 5 ml olive oil
  • 5 g fresh parsley

Make it

  1. Boil potatoes until tender, about 15–20 minutes. Add green beans for the final 6–8 minutes, or cook separately until tender.
  2. Hard-boil eggs until whites and yolks are firm, then peel and halve.
  3. Arrange with tomatoes; add vinegar, oil and parsley.

Allergen notes: egg

Adapt it: Replace eggs with 150 g cooked lentils for a vegan version; use lemon instead of vinegar if needed.

Why it is here

Potatoes provide a water-rich starch alongside protein and vegetables. Boiled-potato satiety scores do not establish long-term weight loss. [P1] [P2] [T2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

L07Contains fish

Sardine & white-bean toast

10 min 1 serving

proteinpulsesquick
Ingredients & method

Ingredients

  • 90 g canned sardines, drained
  • 100 g cooked white beans, drained and rinsed
  • 70 g wholegrain bread
  • 120 g tomatoes, sliced
  • 10 ml lemon juice
  • 5 g parsley

Make it

  1. Toast the bread. Lightly crush beans with lemon juice.
  2. Spread beans on toast; add sardines and tomatoes.
  3. Scatter parsley over the top. Check canned fish carefully for any firm pieces you need to remove.

Allergen notes: fish, gluten

Adapt it: Use an extra 120 g beans in place of fish for a vegan meal. Choose suitable gluten-free bread if needed.

Why it is here

Fish and pulses contribute protein. This dish is a convenient meal, not a replication of the lean-fish satiety experiment. [P1] [P2] [L1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

L08Vegan

Red-lentil, carrot & spinach soup

30 min 1 serving

pulsesvegetablesmake ahead
Ingredients & method

Ingredients

  • 65 g red lentils (dry), rinsed
  • 100 g carrot, diced
  • 70 g spinach
  • 150 g canned chopped tomatoes
  • 350 ml low-salt vegan vegetable stock
  • 40 g wholegrain bread
  • 5 ml olive oil
  • ½ tsp ground cumin

Make it

  1. Warm oil and cumin in a saucepan for 30 seconds. Add carrot, lentils, tomatoes and stock.
  2. Simmer for 20–25 minutes until lentils and carrot are fully tender; add water as needed.
  3. Stir in spinach until wilted and serve with bread. Blend if preferred.

Allergen notes: gluten, celery: check stock

Adapt it: Use water plus herbs if avoiding stock ingredients, and suitable bread for gluten needs. Increase fiber gradually if pulses are new to you.

Why it is here

Soft, cooked pulses still offer useful protein and fiber. Red lentils must be fully cooked; preserving a hard texture is not a goal. [L1] [L2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

L09Vegan

Black-bean, quinoa & avocado bowl

15 min 1 serving

pulsesvegetablesquick
Ingredients & method

Ingredients

  • 150 g cooked black beans, drained and rinsed
  • 120 g cooked quinoa
  • 50 g cooked sweetcorn
  • 150 g red pepper, diced
  • 40 g avocado
  • 15 ml lime juice
  • 5 g coriander
  • Pinch of chili flakes, optional

Make it

  1. Warm beans, quinoa and sweetcorn until steaming, or use freshly prepared ingredients.
  2. Add diced pepper and avocado.
  3. Dress with lime and coriander. Add chili only if you enjoy and tolerate it.

Allergen notes: No major allergens identified in the listed core ingredients; check labels and cross-contact.

Adapt it: Use parsley instead of coriander and cooked courgette instead of raw pepper if preferred. Swap quinoa for another suitable cooked grain.

Why it is here

A pulse-based bowl with vegetables and a portion of avocado. Adding chili is a taste choice; it is not required for fat loss. [L1] [L2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

Dinners

D01Contains fish

Lemon cod, potatoes & peas

35 min 1 serving

proteinpotatoesvegetables
Ingredients & method

Ingredients

  • 160 g raw cod fillet
  • 220 g potatoes, cut into small chunks
  • 100 g frozen peas
  • 150 g carrots, sliced
  • 10 ml olive oil
  • 15 ml lemon juice
  • ½ tsp dried parsley

Make it

  1. Heat oven to 200°C (180°C fan). Boil potatoes and carrots until tender, about 15–20 minutes.
  2. Place cod in a baking dish with half the oil, lemon and parsley. Bake about 12–18 minutes, depending on thickness, until the center reaches 63°C.
  3. Cook peas according to the packet. Drain vegetables and dress with remaining oil; serve with cod.

Allergen notes: fish

Adapt it: Use 180 g firm tofu for a plant-based meal, baking until hot throughout; seasoning and cooking time will vary.

Why it is here

Builds a meal around fish, potatoes and vegetables. Individual foods’ acute satiety rankings cannot be added together. [P1] [P2] [T2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

D02Vegan

Lentil & mushroom pasta

30 min 1 serving

pulsesvegetablesmake ahead
Ingredients & method

Ingredients

  • 70 g wholewheat pasta (dry)
  • 150 g cooked brown lentils, drained
  • 150 g mushrooms, chopped
  • 200 g canned chopped tomatoes
  • 60 g onion, diced
  • 5 ml olive oil
  • 1 garlic clove, chopped
  • ½ tsp dried oregano

Make it

  1. Soften onion and garlic in oil for 4 minutes. Add mushrooms and cook for 5 minutes.
  2. Add tomatoes, lentils and oregano; simmer for 15 minutes.
  3. Cook pasta according to the packet until tender. Drain and toss with the sauce.

Allergen notes: gluten

Adapt it: Choose suitable gluten-free pasta if needed. Any fully cooked lentil variety can be used.

Why it is here

A pulse-based main meal with a familiar sauce. Chopping or mashing ingredients does not remove their overall nutritional value. [L1] [L2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

D03Contains poultry

Herb chicken & vegetable traybake

45 min 1 serving

proteinpotatoesvegetables
Ingredients & method

Ingredients

  • 150 g raw boneless chicken breast
  • 200 g potatoes, cut into small chunks
  • 150 g courgette, thickly sliced
  • 150 g red pepper, cut into chunks
  • 10 ml olive oil
  • 1 tsp dried mixed herbs
  • 15 ml lemon juice

Make it

  1. Heat oven to 210°C (190°C fan). Toss potatoes with half the oil and roast for 15 minutes.
  2. Add chicken, courgette and pepper with remaining oil, herbs and lemon.
  3. Roast for a further 20–25 minutes, turning vegetables, until potatoes are tender and chicken reaches 74°C internally.

Allergen notes: No major allergens identified in the listed core ingredients; check labels and cross-contact.

Adapt it: Use 180 g firm tofu instead of chicken for a vegan version, adjusting cooking time as needed.

Why it is here

A simple protein-and-vegetable meal with an intact starch. Cooking times are guides; doneness and thermometer readings decide safety. [P1] [P2] [T2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

D04Vegan

Ginger tofu, broccoli & barley

25 min 1 serving

proteinbarleyvegetables
Ingredients & method

Ingredients

  • 180 g firm tofu, drained and cubed
  • 150 g cooked pearl barley
  • 200 g broccoli
  • 100 g mushrooms, sliced
  • 5 ml olive oil
  • 5 ml reduced-salt soy sauce
  • 5 ml rice vinegar
  • 5 g fresh ginger, grated
  • 5 g gochujang, optional

Make it

  1. Mix soy sauce, vinegar, ginger and optional gochujang with 20 ml water.
  2. Cook tofu and mushrooms in oil for 8–10 minutes. Steam broccoli until tender.
  3. Add sauce and cooked barley to the pan and heat until steaming; serve with broccoli.

Allergen notes: soy, gluten, gochujang: check label

Adapt it: For gluten avoidance replace barley with brown rice and use suitable tamari; check or omit gochujang. Skip vinegar or chili if they cause symptoms.

Why it is here

Tofu and barley give protein and cereal fiber. Culinary gochujang is optional, and supplement/paste trials do not establish an effect for this serving. [P1] [P2] [B4]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

D05Contains fish

Salmon, white beans & greens

25 min 1 serving

proteinpulsesvegetables
Ingredients & method

Ingredients

  • 140 g raw salmon fillet
  • 120 g cooked white beans, drained and rinsed
  • 150 g spinach
  • 150 g tomatoes, chopped
  • 5 ml olive oil
  • 15 ml lemon juice
  • 1 garlic clove, chopped

Make it

  1. Heat oven to 200°C (180°C fan). Bake salmon with lemon for about 12–18 minutes, until the center reaches 63°C.
  2. Warm oil and garlic in a pan. Add tomatoes and beans and cook for 5–6 minutes until steaming.
  3. Stir in spinach until wilted and serve with salmon.

Allergen notes: fish

Adapt it: Use 180 g firm tofu in place of salmon if suitable. Add a serving of bread or potatoes if your appetite and needs call for it.

Why it is here

Fish and beans supply protein, with pulses and vegetables contributing fiber. This meal has not been tested for appetite or weight outcomes. [P1] [P2] [L1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

D06Vegan

Mild kidney-bean chili & brown rice

30 min 1 serving

pulsesvegetablesmake ahead
Ingredients & method

Ingredients

  • 160 g canned kidney beans, drained and rinsed
  • 120 g cooked brown rice
  • 200 g canned chopped tomatoes
  • 70 g onion, diced
  • 150 g red pepper, diced
  • 5 ml olive oil
  • ½ tsp ground cumin
  • ½ tsp smoked paprika
  • Pinch of chili flakes, optional

Make it

  1. Soften onion and pepper in oil for 6–8 minutes.
  2. Add cumin, paprika, tomatoes and canned beans. Simmer for 15 minutes until steaming, adding a little water if needed.
  3. Heat cooked rice thoroughly and serve. Use canned beans here; dry kidney beans require a separate safe preparation process.

Allergen notes: No major allergens identified in the listed core ingredients; check labels and cross-contact.

Adapt it: Use canned black or white beans. Add herbs and keep the dish mild if heat causes discomfort.

Why it is here

A pulse-based dinner that works with or without chili. No claim of a therapeutic capsaicin dose is made. [L1] [L2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

D07Contains poultry

Turkey meatballs, bulgur & tomato vegetables

40 min 1 serving

proteinvegetables
Ingredients & method

Ingredients

  • 160 g raw ground turkey
  • 15 g rolled oats (dry)
  • 30 ml water
  • 50 g bulgur (dry)
  • 200 g canned chopped tomatoes
  • 150 g courgette, diced
  • 100 g carrot, finely diced
  • 5 ml olive oil
  • ½ tsp dried oregano

Make it

  1. Heat oven to 200°C (180°C fan). Soak oats in 30 ml water for 5 minutes, mix with turkey and oregano and form small meatballs.
  2. Bake on a lined tray for about 18–25 minutes until the meatballs reach 74°C internally. Wash hands and surfaces after raw turkey.
  3. Meanwhile, soften carrot and courgette in oil, add tomatoes and simmer until tender. Cook bulgur according to the packet; serve with meatballs and sauce.

Allergen notes: gluten, oats: check gluten

Adapt it: Use a suitable gluten-free grain and certified gluten-free oats for gluten needs. For a plant version, serve 180 g cooked lentils in the sauce instead of meatballs.

Why it is here

Ground meat can fit a balanced meal. The transcript’s whole-cut suggestion is not evidence that all minced dishes reduce fullness or cause weight gain. [P1] [P2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

D08Vegan

Chickpea, cauliflower & spinach curry

30 min 1 serving

pulsesvegetablesmake ahead
Ingredients & method

Ingredients

  • 180 g cooked chickpeas, drained and rinsed
  • 150 g cauliflower florets
  • 150 g spinach
  • 150 g canned chopped tomatoes
  • 60 ml light coconut milk
  • 120 g cooked brown rice
  • 5 ml olive oil
  • 1 tsp mild curry powder

Make it

  1. Warm oil and curry powder briefly. Add cauliflower, tomatoes, coconut milk and 60 ml water.
  2. Simmer covered for 12–15 minutes until cauliflower is tender. Add chickpeas and heat until steaming, then wilt in spinach.
  3. Heat cooked rice thoroughly and serve alongside.

Allergen notes: No major allergens identified in the listed core ingredients; check labels and cross-contact.

Adapt it: Check curry powder for allergens such as mustard. Use a mild blend and extra tomato in place of coconut milk if preferred.

Why it is here

A meal centered on pulses and vegetables. Coconut milk is portioned for taste; no ingredient makes the meal inherently weight-reducing. [L1] [L2]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

D09Vegetarian

Potato, bean & vegetable frittata

30 min 1 serving

proteinpulsespotatoes
Ingredients & method

Ingredients

  • 2 eggs
  • 100 g cooked white beans, drained and rinsed
  • 150 g cooked potatoes, sliced
  • 100 g mushrooms, sliced
  • 70 g spinach
  • 100 g red pepper, diced
  • 5 ml olive oil
  • ½ tsp dried oregano

Make it

  1. Heat oven to 190°C (170°C fan). In a small oven-safe pan, cook mushrooms and pepper in oil for 5–7 minutes.
  2. Add spinach until wilted, then beans and cooked potatoes. Beat eggs with oregano and pour over.
  3. Bake for 12–18 minutes until eggs are fully set and the center reaches at least 71°C. Use cooked potatoes; cooking them from raw adds time.

Allergen notes: egg

Adapt it: For a vegan alternative, warm the vegetables and beans with 180 g cubed tofu as a skillet meal rather than an egg frittata.

Why it is here

Eggs, beans and potatoes create a substantial mixed meal. It illustrates combining food groups without adding up separate trial effect sizes. [P1] [P2] [L1]

The cited studies concern ingredients or eating patterns; this recipe itself has not been clinically tested.

Ingredient evidence: reviewed 31 October 2026 · Version 3.0. Recipe itself not clinically tested.

Chill perishables promptly; keep at 4°C or colder and use cooked leftovers within 3–4 days, or freeze for later. Follow shorter product guidance.

Research behind the recipes

Evidence reviewed 31 October 2026 · Version 3.0. Sources concern ingredients or eating patterns; these recipes have not been clinically tested. Access varies by source.

  1. [T1] Flood-Obbagy & Rolls (2009). DOI 10.1016/j.appet.2008.12.001
    The effect of fruit in different forms on energy intake and satiety at a meal
  2. [T2] Holt et al. (1995). https://pubmed.ncbi.nlm.nih.gov/7498104/
    A satiety index of common foods
  3. [P1] Kohanmoo et al. (2020). DOI 10.1016/j.physbeh.2020.113123
    Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials
  4. [P2] Wycherley et al. (2012). DOI 10.3945/ajcn.112.044321
    Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials
  5. [L1] Li et al. (2014). DOI 10.1002/oby.20782
    Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials
  6. [L2] Kim et al. (2016). DOI 10.3945/ajcn.115.124677
    Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials
  7. [B3] Wolever et al. (2020). DOI 10.1093/ajcn/nqz285
    Increasing oat β-glucan viscosity in a breakfast meal slows gastric emptying and reduces glycemic and insulinemic responses but has no effect on appetite, food intake, or plasma ghrelin and PYY responses in healthy humans: a randomized, placebo-controlled, crossover trial
  8. [B4] Zheng et al. (2026). DOI 10.1039/d5fo03598h
    Cereal beta-glucan and cardiovascular disease risk reduction in overweight and obese populations: a systematic review and meta-analysis of lipid, blood pressure, and anthropometric parameters
  9. [B5] Rebello et al. (2016). DOI 10.1080/07315724.2015.1032442
    Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial
  10. [S2] FoodSafety.gov (guidance). https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
    Cook to a Safe Minimum Internal Temperature
  11. [S3] USDA FSIS (guidance). https://ask.fsis.usda.gov/article/How-do-I-handle-leftovers-safely
    How do I handle leftovers safely?