Build a day of meals for a smaller appetite
Choose how your appetite usually is and how many times a day you can eat. You get a day of small, regular meals with protein in each, and a smaller option for each meal on days you fill up fast. It is general guidance, not a meal prescription.
Protein-first meals
General guidance, not medical advice| Time | Meal | If you're full | Protein |
|---|---|---|---|
| 08:00 | Greek yoghurt with berriesOr: Scrambled egg on toast | Glass of milk or soya drink | about 15 g |
| 10:30 | Two boiled eggsOr: Cheese and crackers | One boiled egg | about 12 g |
| 13:00 | Chicken and lentil soup, small bowlOr: Tuna on a rice cake | Half a bowl of soup | about 22 g |
| 16:00 | Cottage cheese on crackersOr: Hummus and pitta | Small protein shake | about 12 g |
| 19:00 | Salmon, potatoes and greens, small plateOr: Tofu stir-fry, small plate | Half a plate | about 25 g |
About 86 g of protein across the day, or about 53 g with every smaller option.
- Eat the protein part of each meal first
Compare the total with your range from the protein calculator. Amounts are approximate and waiting for a dietitian’s review.
Before you change how you eat
Check with your doctor, dietitian or prescriber first if you have kidney or liver disease, diabetes treated with insulin, an eating disorder now or in the past, or follow a diet set by a clinician.
Get help now if you can't keep food or fluids down, have severe stomach pain, or feel faint. Contact your prescriber or urgent care today.