Serves: Flexible (1 portion described)
Prep time: 20 minutes
Cook time: Varies by protein
Total time: 60-90 minutes
✔ High in protein to support satiety and muscle maintenance
✔ Packed with colourful vegetables for fibre and micronutrients
✔ Moderate portion of carbohydrates for sustained energy
✔ Lower in fat to improve GLP-1 tolerance and reduce digestive discomfort
✔ A healthier take on a traditional Sunday roast that the whole family can enjoy
Nutrition (per serving, approx.)
Calories: ~480-550 kcal
Protein: ~32-40 g
Fibre: ~8-10 g
Ingredients
Protein (choose one)
150-180 g skinless chicken breast or thigh
150-180 g lean roast beef (topside or silverside, trimmed)
150-180 g roast turkey breast
Seasoning
Salt and black pepper
1 garlic clove, crushed
1 tsp fresh rosemary or thyme
1 tsp extra virgin olive oil (shared across the roast)
Carbohydrates
2-3 small potatoes, cut into roast-sized pieces
1 carrot, cut into chunks
1 small parsnip, cut into chunks
Spray oil or 1 tsp extra virgin olive oil (shared)
Smoked paprika
Mixed herbs
Vegetables
1 large handful broccoli
1 large handful green beans
1 large handful cabbage or Brussels sprouts
Light Gravy
Meat roasting juices
150-200 ml hot water or stock
Splash of Worcestershire sauce or soy sauce
Black pepper
Optional: ½ tsp cornflour mixed with cold water
-> if easier, you can use some already made gravy granules.
Method
Preheat the oven according to your chosen protein. Season the meat with salt, pepper, garlic and herbs, then roast until cooked through.
Parboil the potatoes for 8-10 minutes if desired, then roast with the carrots and parsnips using a light spray of oil, paprika and herbs until golden.
Steam or roast the broccoli, green beans and cabbage (or Brussels sprouts) until just tender.
Prepare a light gravy by combining the roasting juices with hot water or stock, Worcestershire sauce and black pepper. Add a small amount of diluted cornflour if you prefer a thicker gravy.
Serve using the balanced plate method: half vegetables, one-quarter protein and one-quarter potatoes and root vegetables.
Portion Guidance
Aim to fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with potatoes and root vegetables. Eat slowly, pause halfway through your meal and stop when you feel comfortably full rather than overly full. Leftovers make an excellent balanced lunch the following day.
Easy Swaps
Swap roast potatoes for cauliflower mash to reduce carbohydrate intake.
Use chicken, turkey, lean beef or even a lean pork loin.
Add asparagus, kale or tenderstem broccoli instead of green beans.
Use fresh herbs, lemon juice, mustard or horseradish instead of butter-based sauces.
For a vegetarian option, replace the meat with roasted tofu or a lentil and mushroom loaf.
Why it's great on GLP-1 medication
This lighter Sunday roast keeps the focus on lean protein and vegetables, helping you feel satisfied without feeling overly full. Using less oil and lighter gravy may help reduce nausea, reflux and post-meal discomfort while still allowing you to enjoy a classic comfort meal.
Health Insight
Including a wide variety of vegetables increases fibre intake and supports a healthy gut microbiome. Pairing lean protein with moderate portions of slow-release carbohydrates can also help support stable energy levels, appetite regulation and blood glucose control.