20 protein-first meals for when you can't face eating

On a GLP-1, the question is rarely “what should I eat?” — it is “what can I actually face?” The answer needs to be small, easy, and carrying protein, because protein is the target that matters. A working list, by effort level. Rough protein counts in brackets.

• Greek yoghurt pot, 170g (17g)
• Two babybels and a handful of almonds (12g)
• Cottage cheese, half a tub, on oatcakes (14g)
• Pre-cooked chicken slices straight from the packet (20g per 100g)
• A pint of milk, honestly (19g)
• Tinned mackerel on two crackers (16g)
• Protein yoghurt drink from any supermarket meal-deal fridge (15–25g)

• Protein shake made with milk, not water (28–32g)
• Two eggs, scrambled in the microwave, on one slice of toast (16g)
• Instant miso soup with silken tofu stirred in (10g)
• Smoked salmon and soft cheese on half a bagel (15g)
• Beans on one slice of toast with grated cheese (16g)

• Half a chicken breast in a small wrap with slaw (22g)
• Three-egg omelette with whatever cheese exists (24g)
• Small salmon fillet, microwave rice pouch, frozen peas (26g)
• Prawns flashed in a pan with garlic, small portion of pasta (20g)
• Halloumi, two slices, grilled, with cherry tomatoes (13g)

• A pot of chilli or bolognese, extra-lean mince, frozen in single small portions (25g each)
• Chicken thighs traybaked in bulk, picked at cold from the fridge (20g per two)
• Soup blended with red lentils and a swirl of yoghurt — drinkable protein for the days a plate is unthinkable (15g a mug)

Every entry obeys the same three rules: small enough not to intimidate a suppressed appetite, protein-led so the calories you do manage count, and available in an ordinary UK supermarket — no specialist shops, no powders you have to mail-order (one tub of standard whey earns its place).

Motivaite's GLP-1 mode builds your week from meals exactly like these — sized for your appetite, from the supermarket you actually use, with the shopping list already written so the fridge agrees with the plan. Snap or scan anything you eat and the protein count keeps itself. First month free.