Serves: 4 people
⏱ Prep time: 20 minutes (+30 mins for chicken marinating)
✔ High protein for satiety and muscle maintenance
✔ Fibre-rich vegetables support digestion and fullness
✔ Balanced meal with healthy fats and slower-release carbohydrates
✔ Great for meal prep and flexible portions on GLP-1 medication
✔ Fresh Mediterranean flavours without heavy sauces
Nutrition (per serving, approx.)
Calories: ~350–450 kcal
Protein: ~30–35 g
Fibre: ~7–10 g
Ingredients
Protein
450 g chicken breast, sliced or diced (swap for soft boiled egg)
⅓ cup plain Greek yogurt
Juice of 1 lemon
Vegetables
3 sweet potatoes, diced
2 cucumbers, diced
470 g cherry tomatoes, halved
1 red onion, finely sliced
¼ cup fresh dill
Seasoning & Marinade
3 tsp smoked paprika
2 tsp oregano
2 tsp cumin
4 tsp garlic powder
2 tsp onion powder
2 tsp dried parsley flakes
3½ tsp black pepper
1 tsp cinnamon
4½ tbsp olive oil
a handful of mix seeds
170 g feta, crumbled (or cubed)
Salt to taste
Method
In a bowl, mix the Greek yogurt, smoked paprika, oregano, cumin, garlic powder, onion powder, parsley, black pepper, lemon juice, olive oil, and salt to create a marinade.
Coat the chicken in the marinade and leave for at least 30 minutes.
Toss the diced sweet potatoes with olive oil, cinnamon, salt, and pepper. Roast at 160°C for 25–30 minutes until golden and tender.
Cook the marinated chicken in a pan or grill over medium-high heat until golden and fully cooked through. Slice if needed.
Cook the soft-boiled eggs: bring water to a boil, gently lower in the eggs and cook for 6 minutes. Transfer to cold water, peel, and set aside.
Combine cucumber, tomatoes, feta, mix seeds and red onion in a bowl. Toss extra virgin olive oil, balsamic vinegar, fresh dill, pepper and a pinch of salt.
Assemble bowls with roasted sweet potatoes, chicken (or eggs), and salad.
Why This Works on GLP-1 Medication
This bowl combines high protein, fibre, and volume-rich vegetables to support fullness without feeling overly heavy. Chicken, Greek yogurt, feta, and eggs help maintain satiety, while sweet potatoes provide slower-release carbohydrates for steady energy. Fresh vegetables add crunch and hydration, which may support digestion while taking GLP-1 medication.
Health Insight
Protein helps maintain muscle mass during weight loss and slows digestion to improve satiety.
Sweet potatoes provide fibre and slow-release carbohydrates that support steadier blood sugar.
Vegetables and dill add antioxidants, micronutrients, and volume without excessive calories.
Portion Guidance
Enjoy as a balanced bowl, or adjust based on appetite:
Lower appetite: reduce sweet potato and prioritise chicken, eggs, and salad
Extra hungry day: add more cucumber, spinach, or leafy greens for volume
💡 Pause halfway and check fullness, especially on GLP-1 medication.
Easy Swaps
Lower-carb: swap sweet potatoes for roasted cauliflower or extra salad
Vegetarian: replace chicken with grilled halloumi, tofu or soft boiled eggs
Extra fibre: add chickpeas or lentils in small portions
Higher protein: use extra chicken or add cottage cheese
