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Reta-friendly recipes

Breakfasts, lunches, dinners and snacks with clear portions, estimated nutrition and a smaller-serving option. Scale the ingredients to suit your household, or print a recipe for the kitchen.

Find something you can manage

58 recipes · nutrition shown per serving

Blueberry overnight oats served in a small portion on pale stone

Blueberry overnight oats

25 g protein / serving

8 hr 5 min · Makes 2 servings · 5.9 g fiber

breakfast · meal-prep

Apple cinnamon yogurt oats served in a small portion on pale stone

Apple cinnamon yogurt oats

26 g protein / serving

15 min · Makes 1 serving · 5.2 g fiber

breakfast · vegetarian

Spinach cottage cheese egg bites served in a small portion on pale stone

Spinach cottage cheese egg bites

23 g protein / serving

40 min · Makes 3 servings · 0.7 g fiber

breakfast · meal-prep

Turkey breakfast burritos served in a small portion on pale stone

Turkey breakfast burritos

24 g protein / serving

30 min · Makes 4 servings · 7.1 g fiber

breakfast · meal-prep

Banana yogurt pancakes served in a small portion on pale stone

Banana yogurt pancakes

24 g protein / serving

25 min · Makes 2 servings · 4.6 g fiber

breakfast · vegetarian

Savory egg and spinach oats served in a small portion on pale stone

Savory egg and spinach oats

28 g protein / serving

15 min · Makes 1 serving · 4.5 g fiber

breakfast · vegetarian

Tofu scramble on toast served in a small portion on pale stone

Tofu scramble on toast

32 g protein / serving

15 min · Makes 1 serving · 7.3 g fiber

breakfast · vegetarian

Peach chia yogurt pot served in a small portion on pale stone

Peach chia yogurt pot

25 g protein / serving

2 hr 15 min · Makes 1 serving · 4.6 g fiber

breakfast · no-cook

Banana baked oat cups served in a small portion on pale stone

Banana baked oat cups

19 g protein / serving

45 min · Makes 3 servings · 4.2 g fiber

breakfast · meal-prep

Mushroom spinach frittata served in a small portion on pale stone

Mushroom spinach frittata

25 g protein / serving

40 min · Makes 2 servings · 1.3 g fiber

breakfast · meal-prep

Lemon yogurt chicken salad served in a small portion on pale stone

Lemon yogurt chicken salad

38 g protein / serving

10 min · Makes 2 servings · 2.6 g fiber

lunch · no-cook

Tuna and white bean salad served in a small portion on pale stone

Tuna and white bean salad

25 g protein / serving

10 min · Makes 2 servings · 6.7 g fiber

lunch · no-cook

Turkey hummus pita served in a small portion on pale stone

Turkey hummus pita

30 g protein / serving

8 min · Makes 1 serving · 4.8 g fiber

lunch · no-cook

Chickpea yogurt toast served in a small portion on pale stone

Chickpea yogurt toast

24 g protein / serving

10 min · Makes 1 serving · 10.6 g fiber

lunch · vegetarian

Egg salad toast served in a small portion on pale stone

Egg salad toast

25 g protein / serving

27 min · Makes 1 serving · 2.7 g fiber

lunch · vegetarian

Salmon cucumber rice bowl served in a small portion on pale stone

Salmon cucumber rice bowl

31 g protein / serving

15 min · Makes 1 serving · 2.7 g fiber

lunch

Edamame quinoa bowl served in a small portion on pale stone

Edamame quinoa bowl

20 g protein / serving

12 min · Makes 2 servings · 8.7 g fiber

lunch · no-cook

Cottage cheese pizza toast served in a small portion on pale stone

Cottage cheese pizza toast

23 g protein / serving

13 min · Makes 1 serving · 3.2 g fiber

lunch · vegetarian

Chicken and pepper quesadilla served in a small portion on pale stone

Chicken and pepper quesadilla

36 g protein / serving

18 min · Makes 1 serving · 5.2 g fiber

lunch

Lentil feta lunch bowl served in a small portion on pale stone

Lentil feta lunch bowl

22 g protein / serving

12 min · Makes 2 servings · 11.2 g fiber

lunch · no-cook

Beef and sweet potato bowl served in a small portion on pale stone

Beef and sweet potato bowl

29 g protein / serving

35 min · Makes 2 servings · 4.7 g fiber

dinner · meal-prep

Lemon chicken couscous served in a small portion on pale stone

Lemon chicken couscous

30 g protein / serving

25 min · Makes 2 servings · 2.7 g fiber

dinner · meal-prep

Ginger chicken and rice served in a small portion on pale stone

Ginger chicken and rice

29 g protein / serving

25 min · Makes 2 servings · 2.4 g fiber

dinner

Turkey zucchini meatballs served in a small portion on pale stone

Turkey zucchini meatballs

27 g protein / serving

40 min · Makes 4 servings · 4.7 g fiber

dinner · meal-prep

Baked cod with potatoes served in a small portion on pale stone

Baked cod with potatoes

23 g protein / serving

45 min · Makes 2 servings · 3.5 g fiber

dinner

Salmon and pea orzo served in a small portion on pale stone

Salmon and pea orzo

31 g protein / serving

25 min · Makes 2 servings · 3.5 g fiber

dinner

Shrimp and pea fried rice served in a small portion on pale stone

Shrimp and pea fried rice

29 g protein / serving

22 min · Makes 2 servings · 3.1 g fiber

dinner

Tofu peanut soba noodles served in a small portion on pale stone

Tofu peanut soba noodles

30 g protein / serving

25 min · Makes 2 servings · 5.4 g fiber

dinner · vegetarian

Chicken broccoli pasta served in a small portion on pale stone

Chicken broccoli pasta

40 g protein / serving

25 min · Makes 2 servings · 5.8 g fiber

dinner · meal-prep

Turkey black bean taco bowl served in a small portion on pale stone

Turkey black bean taco bowl

33 g protein / serving

25 min · Makes 2 servings · 7.4 g fiber

dinner · meal-prep

Chicken white bean soup served in a small portion on pale stone

Chicken white bean soup

38 g protein / serving

25 min · Makes 2 servings · 8.2 g fiber

soup · meal-prep

Chicken rice ginger soup served in a small portion on pale stone

Chicken rice ginger soup

31 g protein / serving

25 min · Makes 2 servings · 2.2 g fiber

soup

Turkey lentil chili served in a small portion on pale stone

Turkey lentil chili

29 g protein / serving

45 min · Makes 4 servings · 9.3 g fiber

soup · meal-prep

Red lentil carrot soup served in a small portion on pale stone

Red lentil carrot soup

24 g protein / serving

40 min · Makes 3 servings · 8.2 g fiber

soup · meal-prep

Miso tofu egg soup served in a small portion on pale stone

Miso tofu egg soup

25 g protein / serving

15 min · Makes 1 serving · 4 g fiber

soup · vegetarian

Chicken taco stew served in a small portion on pale stone

Chicken taco stew

37 g protein / serving

35 min · Makes 3 servings · 10.5 g fiber

soup · meal-prep

Broccoli cottage cheese soup served in a small portion on pale stone

Broccoli cottage cheese soup

23 g protein / serving

30 min · Makes 2 servings · 3.6 g fiber

soup · vegetarian

Tomato white bean soup served in a small portion on pale stone

Tomato white bean soup

24 g protein / serving

30 min · Makes 2 servings · 10.4 g fiber

soup · meal-prep

Herbed cottage cheese dip served in a small portion on pale stone

Herbed cottage cheese dip

20 g protein / serving

10 min · Makes 2 servings · 1.9 g fiber

snack · no-cook

Tuna cucumber boats served in a small portion on pale stone

Tuna cucumber boats

20 g protein / serving

10 min · Makes 1 serving · 0.7 g fiber

snack · no-cook

Edamame smash and crackers served in a small portion on pale stone

Edamame smash and crackers

12 g protein / serving

10 min · Makes 2 servings · 6.3 g fiber

snack · vegetarian

Apple slices with peanut yogurt dip served in a small portion on pale stone

Apple slices with peanut yogurt dip

19 g protein / serving

5 min · Makes 1 serving · 3.3 g fiber

snack · no-cook

Chocolate yogurt pot served in a small portion on pale stone

Chocolate yogurt pot

22 g protein / serving

5 min · Makes 1 serving · 3 g fiber

snack · no-cook

Pumpkin oat muffins served in a small portion on pale stone

Pumpkin oat muffins

11 g protein / serving

40 min · Makes 6 servings · 3.1 g fiber

snack · meal-prep

White bean spinach dip served in a small portion on pale stone

White bean spinach dip

20 g protein / serving

15 min · Makes 2 servings · 9.2 g fiber

snack · vegetarian

Berry yogurt bark served in a small portion on pale stone

Berry yogurt bark

11 g protein / serving

4 hr 10 min · Makes 4 servings · 1.7 g fiber

snack · meal-prep

Strawberry tofu smoothie served in a small portion on pale stone

Strawberry tofu smoothie

21 g protein / serving

5 min · Makes 1 serving · 3 g fiber

smoothie · no-cook

Mango yogurt lassi served in a small portion on pale stone

Mango yogurt lassi

24 g protein / serving

5 min · Makes 1 serving · 1.6 g fiber

smoothie · no-cook

Banana cocoa peanut shake served in a small portion on pale stone

Banana cocoa peanut shake

25 g protein / serving

5 min · Makes 1 serving · 4 g fiber

smoothie · no-cook

Peach kefir oat smoothie served in a small portion on pale stone

Peach kefir oat smoothie

24 g protein / serving

20 min · Makes 1 serving · 3.2 g fiber

smoothie · no-cook

Small bowl of Greek yogurt stirred with whey, topped with a few berries, on matte grey stone

Shot-day yogurt + whey bowl

40 g protein / serving

5 min · Makes 1 serving · 1.5 g fiber

shot-day · no-cook

Small plate with rolled turkey, cheese cubes, cucumber, and a few berries on matte grey stone

Girl-dinner zero-cook plate

32 g protein / serving

8 min · Makes 1 serving · 2 g fiber

girl-dinner · no-cook

Small plate with cottage cheese, one soft-boiled egg halved, and toast soldiers on grey stone

Cottage cheese + soft-egg plate

30 g protein / serving

13 min · Makes 1 serving · 1.5 g fiber

high-protein · small-meal

Tall glass of pale cold protein shake with ice on matte grey stone, no branding

Anti-nausea protein shake

40 g protein / serving

3 min · Makes 1 serving · 0 g fiber

shot-day · shake

Small bowl of clear broth with a little shredded chicken and soft zucchini on grey stone

Broth-forward soft bowl

28 g protein / serving

25 min · Makes 1 serving · 1 g fiber

low-appetite · warm

Small bowl of soft oatmeal with a light peanut butter swirl on matte grey stone

Oatmeal + peanut butter shot-day breakfast

28 g protein / serving

10 min · Makes 1 serving · 4 g fiber

shot-day · breakfast

Small bowl of cottage cheese topped with a few berries on matte grey stone

Cottage cheese berry bowl

28 g protein / serving

4 min · Makes 1 serving · 3 g fiber

no-cook · high-protein

Small plate of cold watermelon cubes beside rolled turkey and a spoon of yogurt on grey stone

Cold watermelon + protein side

25 g protein / serving

6 min · Makes 1 serving · 1 g fiber

no-cook · shot-day

Recipes for low-appetite days

Eight recipes, with practical guidance, a meal plan and a shopping list. Read the guide online or download its PDF.

Portions and nutrition

Nutrition figures are estimates for one serving of the base recipe. Brands, substitutions and optional ingredients change the totals. Open a recipe to see its yield, scale the ingredients or choose a smaller-portion variation.

Use the protein calculator to discuss a personal target, or print the soft-food ideas sheet. These meals are options to adapt to your tolerance, not a treatment for persistent symptoms.