Serves: 2
Prep time: 10 minutes
Cook time: 20 minutes
Total time: ~30 minutes
✔ High protein with minimal heaviness
✔ Tomato-based sauce supports digestion
✔ Spinach adds volume, fibre and micronutrients gently
✔ Lower fat reduces nausea and reflux risk
✔ Flexible serving options depending on appetite
Nutrition (per serving, approx.)
Calories: ~430–470 kcal
Protein: ~35–40 g
Fibre: ~6–8 g
(Values are estimates and will vary slightly depending on ingredient brands and milk choice.)
Ingredients
400 g chicken breast, diced (or turkey breast or firm tofu)
1 onion, finely chopped
2 garlic cloves, crushed
1 tsp grated fresh ginger
1 red pepper, sliced
2 large handfuls spinach
1 tsp extra virgin olive oil
2 tbsp mild curry paste or 1 tsp curry powder
½ tsp ground cumin
½ tsp ground coriander
1 tsp garam masala
1 tin chopped tomatoes
100–150 ml light coconut milk or unsweetened almond milk
Salt & black pepper, to taste
Optional: fresh coriander, squeeze of lime or lemon
Method
Heat the olive oil in a large pan over a medium heat.
Gently cook the onion for 4–5 minutes until softened.
Add the garlic, ginger, and spices or curry paste, and cook for 30–60 seconds until fragrant.
Add the chicken and stir to coat, sealing lightly on all sides.
Pour in the chopped tomatoes and coconut or almond milk.
Simmer gently for 15–20 minutes until the chicken is cooked through and the sauce thickens.
Stir in the spinach and allow it to wilt.
Season to taste and finish with a squeeze of lime or lemon and optional fresh coriander.
Why This Works for you, while on GLP-1 Medication
This curry provides a balanced combination of protein and fibre in a lighter, tomato-based sauce, helping support fullness without heaviness. The softer textures and moderate fat content can be easier to tolerate, while the steady release of energy helps reduce grazing and overeating.
Health Insight
Tomatoes and spices provide polyphenols that may support glycaemic control and reduce inflammation (1).
Spinach contributes fibre and key micronutrients such as folate, supporting gut and metabolic health (2).
Adequate protein intake helps slow gastric emptying and supports more stable energy levels (3).
Portion Guidance
This is a naturally filling meal.
Start with a smaller portion and eat slowly, pausing to check in with fullness.
Pair with a small portion of rice, lentils, or vegetables if needed.
Easy Swaps
Fish option: Use cod or prawns (reduce cooking time accordingly).
Vegetarian option: Use tofu with a small portion of chickpeas.
Creamier version: Add 1 tbsp ground almonds instead of extra coconut milk.
📝 References:
Del Bo’ C, Riso P, Campolo J, Møller P, Loft S, Klimis-Zacas D, et al. A single portion of tomato sauce improves antioxidant status and reduces oxidative stress in healthy subjects. Journal of Agricultural and Food Chemistry. 2012; 60(17): 4398–4405.
Blekkenhorst LC, Bondonno CP, Lewis JR, Devine A, Woodman RJ, Lim WH, et al. Cruciferous and leafy green vegetable intakes are inversely associated with cardiovascular disease risk. Journal of the American Heart Association. 2018; 7(8): e008391.
Paddon-Jones D, Leidy H. Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition and Metabolic Care. 2014; 17(1): 5–11.