40 Small Meals That Still Hit 20 g of Protein
When you can only eat a little, every bite has to count. Forty recipes for breakfasts, smoothies, lunches, dinners and snacks, each built protein first: at least 20 g of protein in a meal serving and 200 to 420 calories. Each serves two, so tomorrow is sorted too. Gentle, freezer, vegetarian and no-cook picks are marked. A 51-page fillable PDF e-book, with a free online edition.
You are purchasing The GLP-1 High-Protein Recipe Book — a downloadable digital publication (51-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 51-page e-book (the free online edition has the same content). Tap any page to see it full size.
Every recipe, worked out
Eight recipes from the quick finder, exactly as printed in the e-book. The numbers are for one serving.
| Recipe | kcal | Protein g | Fiber g | Sat fat g | Sodium mg |
|---|---|---|---|---|---|
| Greek Yogurt Protein Bowl with Berries and Walnuts | 274 | 25 | 2 | 3.4 | 79 |
| Strawberry Yogurt Smoothie | 219 | 20 | 3 | 2.7 | 106 |
| Red Lentil Soup with a Spoon of Yogurt | 380 | 31 | 11 | 1.7 | 190 |
| Chicken Caesar-Style Salad with Yogurt Dressing | 285 | 41 | 2 | 3.3 | 269 |
| Lemon Herb Salmon with Rice and Green Beans | 379 | 27 | 3 | 3.9 | 221 |
| Ginger Tofu and Broccoli Stir-Fry | 385 | 31 | 8 | 2.7 | 286 |
| Egg Fried Rice with Edamame | 397 | 29 | 6 | 2.7 | 502 |
| Protein Snack Plate: Cheese, Egg and Apple | 242 | 15 | 3 | 5 | 259 |
USDA FoodData Central, SR Legacy, per ingredient. 40 recipes in the e-book.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Quick Finder
All 40 recipes on one page with calories, protein and fiber per serving and their tags: gentle, freezer, vegetarian, no-cook.
Breakfasts and Smoothies
Nine breakfasts and four smoothies, most ready in under ten minutes.
Lunches and Dinners
Nine lunches and twelve dinners with at least 20 g of protein (dinners 25 g), many with a freezer or leftover option.
Snacks and Shopping
Six snacks with at least 12 g of protein, and a shopping list of everything the recipes use, by aisle.
Three Steps, a Few Minutes a Day
Pick from the finder
Choose recipes by meal, protein or tag on one page.
Cook for two
Eat one serving today and keep the other for tomorrow.
Protein first
Eat the protein part of the plate first, then the rest if you still want it.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 51 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Anyone with a small appetite who wants enough protein from real food.
- People taking a GLP-1 medicine who are tired of shakes and bars.
- Couples and people living alone who like a ready serving for tomorrow.
- It is not a weight-loss program or a medical diet, and it does not cover medicines.
- If your doctor or dietitian gave you a specific diet, follow theirs.
Clinical Evidence & Scientific Grounding
Protein targets, small meals and the gentle picks follow the joint advisory "Nutritional priorities to support GLP-1 therapy for obesity" (Mozaffarian D, et al. Obesity 2025;33(8):1475-1503). Food safety temperatures follow the USDA Food Safety and Inspection Service. Every number comes from USDA FoodData Central (SR Legacy), per ingredient.
This publication is an educational and organizational tool. It does not diagnose, treat or cure any condition, and it does not replace advice from your prescriber or dietitian.
Frequently Asked Questions
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