Serves: 2
Prep time: 10 minutes
Cook time: 20–25 minutes
Total time: ~35 minutes
✔ High protein for satiety
✔ Excellent fibre content
✔ Slow-release carbohydrates
✔ High vegetable and plant diversity
✔ Easy to portion down if appetite is reduced
Nutrition (per serving, approx.)
Calories: ~430 kcal
Protein: ~32 g
Fibre: ~11–13 g
(Values are estimates and will vary slightly depending on ingredient brands and optional cheese.)
Ingredients
100 g grass-fed lean beef mince (5% or 7%)
6 tbsp cooked green, red, or brown lentils
60 g dry wholewheat spaghetti
½ onion, finely chopped
2 garlic cloves, crushed
½ courgette, diced
6–8 mushrooms, sliced
½ tin chopped tomatoes
1 tbsp extra virgin olive oil
A handful of baby spinach
Salt & black pepper, to taste
1 tsp dried oregano
1 tsp dried basil
1 tsp mixed dried herbs
Fresh basil, finely chopped (to finish)
Optional: grated cheese or nutritional yeast
Method
Cook the spaghetti according to pack instructions. Drain and set aside.
Heat the olive oil in a pan over a medium heat. Gently fry the onion and garlic until softened.
Add the mince and cook until browned, breaking it up with a spoon.
Stir in the courgette and mushrooms and cook for around 5 minutes until softened.
Add the lentils, chopped tomatoes, dried herbs, salt and pepper.
Stir well, reduce the heat, and simmer gently for 10–15 minutes until thick and rich.
Stir through the spinach, cover, and allow it to wilt.
Serve the sauce over the spaghetti and finish with fresh basil and optional cheese.
Why This Works for you, while on GLP-1 Medication
This meal provides a balanced combination of protein, fibre, and slow-digesting carbohydrates, supporting fullness without heaviness. The moisture-rich sauce and soft textures can be easier to tolerate, while the steady release of energy helps reduce grazing and overeating.
Health Insight
Lentils, vegetables, and wholewheat pasta provide fermentable fibres that support beneficial gut bacteria and short-chain fatty acid production (1).
This fibre-rich combination helps slow glucose absorption, supporting more stable blood-sugar levels (2).
Onion and garlic contribute prebiotic fibres, helping to promote gut microbiome diversity (3).
Portion Guidance
This is a naturally filling meal.
Start with a smaller portion and eat slowly, pausing to check in with fullness.
Saving leftovers is encouraged.
Easy Swaps
No beef: Use lean turkey mince (5%), chicken mince, or plant-based mince (Quorn).
No spaghetti: Swap for wholewheat pasta, lentil pasta, or boiled potatoes
Dairy-free: Skip cheese or use nutritional yeast
📝 References:
Nogal A, Valdes AM, Menni C. The role of short-chain fatty acids in the interplay between gut microbiota and diet in cardio-metabolic health. Gut Microbes [Internet]. 2021; 13(1):1–24. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8007165/.
Wu S, Jia W, He H, Yin J, Xu H, He C, et al. A New Dietary Fiber Can Enhance Satiety and Reduce Postprandial Blood Glucose in Healthy Adults: A Randomized Cross-Over Trial. Nutrients. Multidisciplinary Digital Publishing Institute; 2023; 15(21):4569–9.
Green M, Arora K, Prakash S. Microbial Medicine: Prebiotic and Probiotic Functional Foods to Target Obesity and Metabolic Syndrome. International Journal of Molecular Sciences. 2020; 21(8):2890.