Serves: 2
Prep time: 5 minutes
Cook time: 10–12 minutes
Total time: ~20 minutes
Why you'll love it
✔ High-quality protein from smoked salmon
✔ Wholewheat pasta provides slow-release energy
✔ Spinach adds fibre, vitamins and minerals
✔ Smooth pesto sauce is often easier to tolerate with a reduced appetite
✔ Healthy fats help keep you fuller for longer
Nutrition (per serving, approx.)
Calories: ~490 kcal
Protein: ~30–35 g
Fibre: ~6–8 g
Ingredients
120 g wholewheat pasta
20 g pine nuts
4 handfuls fresh spinach
2 small garlic cloves
60 ml extra virgin olive oil
2–4 tbsp reserved pasta cooking water
2 tsp dried basil
Black pepper, to taste
75–100 g smoked salmon, torn into pieces
Optional
Squeeze of fresh lemon juice
Freshly grated Parmesan
Nutritional yeast
Method
Bring a pan of salted water to the boil and cook the wholewheat pasta according to the packet instructions.
Before draining, reserve 2–4 tablespoons of the pasta cooking water.
Meanwhile, add the spinach, pine nuts, garlic, olive oil, dried basil and black pepper to a blender or food processor.
Blend until smooth, adding the reserved pasta water a little at a time until you reach your desired consistency.
Return the drained pasta to the pan and gently stir through the spinach pesto over a low heat.
Fold in the smoked salmon just before serving so it warms through without overcooking.
Finish with a squeeze of lemon juice and a sprinkle of Parmesan or nutritional yeast, if using.
Why this works on GLP-1 medication
This quick meal provides a balance of protein, fibre and healthy fats in a relatively small portion, making it ideal for days when your appetite is reduced. The smooth pesto sauce is often easier to eat than chunky sauces, while smoked salmon offers high-quality protein without adding bulk.
Wholewheat pasta provides slow-release carbohydrates to support steady energy levels, and the healthy fats from olive oil and pine nuts help increase satiety, making the meal satisfying despite its modest size.
Health Insight
Wholewheat pasta contains more fibre than white pasta, helping to support steadier blood glucose levels and digestive health.
Spinach provides fibre, folate and plant compounds called polyphenols, which support gut health.
Pine nuts and extra virgin olive oil contribute heart-healthy unsaturated fats.
Salmon provides protein and omega-3 fats, supporting overall health while helping preserve muscle mass during weight loss.
Portion Guidance
Serve a modest portion and eat slowly.
Prioritise the salmon to maximise your protein intake.
Pause halfway through your meal and stop when comfortably full.
Leftovers can be enjoyed cold as a pasta salad the next day.
Easy Swaps
Protein
Grilled chicken breast
Prawns
Tuna
Cottage cheese (stir through for extra protein)
Carbohydrates
Chickpea or lentil pasta for extra protein and fibre
Gluten-free wholegrain pasta if required
Healthy fats
Walnuts or almonds instead of pine nuts
Reduce the olive oil slightly if preferred
Extra vegetables
Rocket
Peas
Broccoli
Courgette ribbons
Stir through extra spinach just before serving