Serves: 2
Prep time: 10 minutes
Cook time: 10 minutes
Total time: ~20 minutes
✔ Protein-led and very filling
✔ High vegetable volume with low energy density
✔ Moderate fat keeps digestion comfortable
✔ Flexible portions depending on appetite
✔ Social, “real-life” meal that doesn’t feel restrictive
Nutrition (per serving, approx.)
Calories: ~430–480 kcal
Protein: ~35–40 g
Fibre: ~6–8 g
(Values are estimates and will vary slightly depending on ingredient brands and optional ingredients).
Ingredients (serves 2)
Protein & vegetables
300 g chicken breast, thinly sliced
1 red pepper, sliced
1 yellow pepper, sliced
1 small red onion, sliced
Seasoning
1 tsp extra virgin olive oil
1 tsp smoked paprika
1 tsp ground cumin
½ tsp ground coriander
½ tsp garlic powder (or 1 fresh garlic clove, crushed)
½ tsp chilli powder (optional)
Salt & black pepper
To serve
2 small wholewheat tortillas
Optional toppings (keep light)
2 tbsp 0% Greek yogurt or Skyr
Fresh tomato salsa or chopped tomatoes
Fresh coriander
Lime wedges
Avocado slices (¼ per person, optional)
Method
Season the chicken with olive oil, spices, salt and pepper.
Heat a large non-stick pan over medium–high heat and cook the chicken for 4–5 minutes until just cooked through. Remove and set aside.
Cook the vegetables in the same pan for 3–4 minutes until softened but still colourful. Add a splash of water if needed instead of extra oil.
Return the chicken to the pan, squeeze over lime juice and stir for 1 minute to combine.
Serve in wholewheat tortillas with your chosen toppings.
Why it works on GLP-1 medication
High protein supports fullness and muscle maintenance, while fibre-rich vegetables add volume without heaviness. Using minimal oil and yogurt instead of sour cream can also help reduce reflux or nausea.
Health insight
Peppers and onions provide fibre and antioxidants that support gut health
Protein helps slow glucose absorption from the tortillas
Yogurt or Skyr may support gut microbiome balance
Portion guidance
Start with one tortilla, eat slowly, and pause before having more.
If appetite is lower, you could use lettuce cups instead.
Easy swaps
Protein: turkey strips, prawns or tofu
Extra veg: mushrooms, courgette or spinach
Lower appetite option: lettuce cups instead of tortillas
Gentle reminder
Balanced meals that still feel social and enjoyable are often what lead to the best long-term results 🙂
📝 References:
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. The American Journal of Clinical Nutrition [Internet]. 2008; 87(5):1558S1561S. Available from: https://www.sciencedirect.com/science/article/pii/S0002916523236643.
Diabetes UK. Glycaemic index and diabetes. In: Diabetes UK [Internet]. 2017. Available from: https://www.diabetes.org.uk/living-with-diabetes/eating/carbohydrates-and-diabetes/glycaemic-index-and-diabetes.