Serves: 2
Prep time: 15 minutes
Cook time: 35 minutes
Total time: ~50 minutes
✔ High in protein to support muscle maintenance and fullness
✔ Made with simple, everyday ingredients
✔ Provides slow-release carbohydrates for sustained energy
✔ Packed with vegetables without feeling too heavy
✔ Great for meal prep and easy to reheat
Nutrition (per serving, approx.)
Calories: ~480 kcal
Protein: ~32–35 g
Fibre: ~5–6 g
Ingredients
2 skinless chicken thighs or chicken breasts
150–200 g potatoes, cut into chunks
1 red onion, sliced
2 garlic cloves, crushed
½ courgette, chopped
½ bell pepper, chopped
1 tbsp extra virgin olive oil
1 tsp smoked paprika
1 tsp ground coriander
½ tsp dried oregano
½ tsp dried thyme
Salt and black pepper
Optional side salad
Rocket or baby spinach
Cherry tomatoes
Radishes
Extra virgin olive oil
Balsamic vinegar
Lemon juice
Mixed dried herbs
Method
Preheat the oven to 190°C (170°C fan).
Place the potatoes on a large baking tray and toss with half the olive oil, salt and pepper.
Roast for 15 minutes to allow the potatoes to start crisping.
Remove the tray from the oven and add the chicken, onion, garlic, courgette and pepper.
Drizzle with the remaining olive oil and sprinkle over the paprika, coriander, oregano and thyme. Toss gently to coat everything evenly.
Return to the oven and cook for 20–25 minutes, or until the chicken is cooked through and the vegetables are tender.
Finish with fresh herbs or a squeeze of lemon juice if desired. Serve with the optional side salad.
Why this works on GLP-1 medication
This balanced tray bake is designed to be satisfying without feeling heavy. The chicken provides high-quality protein to help maintain muscle mass and keep you fuller for longer when appetite is reduced. Potatoes offer slow-release carbohydrates that are often well tolerated on GLP-1 medications, while the colourful vegetables add fibre and important micronutrients.
Cooking everything on one tray keeps preparation simple and makes portion control easier, helping reduce food fatigue while supporting long-term healthy eating habits.
Health Insight
Protein helps preserve lean muscle mass during weight loss and promotes satiety.
Potatoes, when eaten alongside protein, healthy fats and fibre, provide steady energy with a moderate glycaemic response.
Vegetables contribute fibre and polyphenols that help support a healthy gut microbiome.
Using just a small amount of olive oil helps keep the meal lighter, which may reduce the likelihood of nausea or reflux for some people taking GLP-1 medications.
Portion Guidance
Start with the chicken first to prioritise your protein intake.
Eat slowly and pause halfway through your meal to check your fullness.
Stop eating when comfortably satisfied rather than finishing everything on the plate.
Leftovers make an excellent lunch the following day.
Easy Swaps
Protein
Turkey breast
Firm tofu
White fish
Carbohydrates
Sweet potato
Carrot and parsnip chunks
Baby new potatoes
Vegetables
Broccoli
Green beans
Asparagus
Red onion instead of white onion
Herbs & spices
Italian herbs
Rosemary
Cumin and paprika for a smoky flavour