Recipe #1 - Ultra Quick

Clear Whey Protein Shake

Protein: 25g | Prep time: 2 minutes | Best for: Low appetite days, post-workout

Ingredients

• 1 scoop (30ml / 1 oz) clear whey isolate powder (lemon, orange, or berry flavour)
• 300–360ml (10–12 fl oz) cold water or sparkling water
• Ice cubes (optional, for extra cold)
• Fresh lemon or lime slice (optional, for flavour boost)
• Small piece fresh ginger (optional, for nausea relief)

Instructions

• Step 1: Add cold water to shaker bottle or glass first (prevents clumping).
• Step 2: Add 1 scoop clear whey powder.
• Step 3: Shake vigorously for 10–15 seconds or stir until fully dissolved.
• Step 4: Add ice and citrus slice if desired.
• Step 5: Sip slowly over 10–15 minutes (avoid chugging to prevent nausea).

Tips & Variations

• Texture: Clear whey is juice-like, not creamy; easier on stomach than milk-based shakes.
• Timing: Best 1–2 hours post-workout or as meal replacement on very low appetite days.
• Pairing: Have with 2–3 digestive biscuits or saltine crackers if you need something solid.
• Storage: Drink immediately; doesn't store well once mixed.
• Brands: MyProtein Clear Whey, Optimum Nutrition Amino Energy, or similar.

Nutrition (per serving)

• Protein: 25g | Carbs: 1–2g | Fat: 0–1g | Calories: 100–110

Recipe #2 - Gentle Main

Poached White Fish + Broth Greens

Protein: 25–30g | Prep time: 15 minutes | Best for: Lunch, dinner, moderate appetite

Ingredients

• 120–150g (4–5 oz) white fish fillet (cod, haddock, tilapia, plaice, or halibut)
• 480ml (16 fl oz) low-sodium chicken or vegetable broth
• 1 cup (60g) fresh spinach, bok choy, or courgette (zucchini), chopped
• 1 clove garlic, minced (optional, mild flavour)
• 1 tsp fresh lemon juice
• Fresh herbs: dill, parsley, or basil (1 tbsp chopped)
• Pinch of salt and white pepper (to taste)
• Optional: 60–90g (2–3 oz) cooked white rice or small boiled potato

Instructions

• Step 1: Heat broth in shallow pan over medium heat until gently simmering (not boiling).
• Step 2: Add garlic (if using) and simmer for 1 minute.
• Step 3: Gently place fish fillet in broth; poach for 6–8 minutes (fish should flake easily with fork).
• Step 4: Remove fish to plate; keep warm.
• Step 5: Add greens to remaining broth; cook for 2–3 minutes until wilted and tender.
• Step 6: Plate greens, place fish on top, drizzle with lemon juice and herbs.
• Step 7: Serve with small portion of rice or potato if appetite allows.

Tips & Variations

• Fish selection: Choose fresh or frozen (thawed); avoid pre-breaded or fried.
• Texture: Poaching keeps fish moist and tender; easier to digest than baked or grilled.
• Seasoning: Keep mild; avoid heavy spices, chili, or black pepper during nausea flares.
• Greens: Courgette and bok choy are milder than spinach; choose based on tolerance.
• Meal prep: Poach multiple fillets; refrigerate up to 2 days, reheat gently in broth.

Nutrition (per serving, fish + greens only)

• Protein: 25–30g | Carbs: 3–5g | Fat: 2–4g | Calories: 140–180
• With rice (60g): +15g carbs, +80 calories

Recipe #3 - Breakfast Staple

Soft Scramble with Silken Tofu

Protein: 18–20g | Prep time: 8 minutes | Best for: Breakfast, light dinner

Ingredients

• 2 large eggs (12g protein)
• 60g (2 oz) silken tofu, drained and crumbled (5–6g protein)
• 1 tsp olive oil or cooking spray
• 1 tbsp low-fat milk or water (for fluffiness)
• Pinch of salt and white pepper
• Fresh chives or parsley (1 tsp, optional)
• Optional: 1 slice whole grain toast, small portion mashed avocado (30g / 1 oz)

Instructions

• Step 1: Crack eggs into bowl; add milk/water and whisk until well combined.
• Step 2: Gently fold in crumbled silken tofu (don't overmix; keep some texture).
• Step 3: Heat non-stick pan over low-medium heat; add oil or spray.
• Step 4: Pour egg mixture into pan; let sit for 20–30 seconds.
• Step 5: Gently push eggs from edges to center with spatula, creating soft curds.
• Step 6: Cook until just set but still moist (2–3 minutes total); remove from heat immediately.
• Step 7: Season with salt, pepper, and herbs; serve immediately.

Tips & Variations

• Silken tofu benefit: Adds protein and creaminess without strong flavour; increases volume without heaviness.
• Texture: Keep scramble soft and slightly wet; overcooking makes it dry and harder to tolerate.
• Low-oil cooking: Use non-stick pan to minimize fat; excess fat can worsen nausea.
• Pairing: Serve with 1 slice toast (white or whole grain) or small portion fruit (banana, berries).
• Meal prep: Scramble stores poorly; best made fresh each time.

Nutrition (per serving, eggs + tofu only)

• Protein: 18–20g | Carbs: 2–3g | Fat: 12–14g | Calories: 200–220
• With 1 slice toast: +15g carbs, +80 calories

Recipe #4 - No-Cook

Greek Yogurt Power Bowl

Protein: 20–25g | Prep time: 3 minutes | Best for: Breakfast, snack, post-workout

Ingredients

• 240ml (1 cup / 8 oz) plain Greek yogurt (0–2% fat, 15–20g protein)
• 60g (1/2 cup) mixed berries (blueberries, strawberries, raspberries)
• 1 tbsp chia seeds or ground flaxseed (optional, adds 2–3g protein + fiber)
• 1 tsp honey or maple syrup (optional, for sweetness)
• 1 tbsp sliced almonds or walnuts (optional, adds crunch + healthy fats)
• Alternative: Use quark, skyr, or fromage frais (European yogurt alternatives)

Instructions

• Step 1: Spoon Greek yogurt into bowl.
• Step 2: Top with fresh or frozen berries (thaw frozen berries slightly).
• Step 3: Sprinkle chia seeds or flaxseed evenly over top.
• Step 4: Drizzle honey if desired (keep to 1 tsp to avoid excess sugar).
• Step 5: Add nuts if appetite allows (skip if nausea is present).
• Step 6: Mix gently and eat immediately, or let sit 5 minutes for chia to soften.

Tips & Variations

• Yogurt selection: Choose plain, unsweetened Greek yogurt; flavoured versions have added sugar.
• Protein boost: Add 1/2 scoop vanilla protein powder (mix into yogurt) for 30–35g total protein.
• Cold & soft: Yogurt is gentle on stomach; cold temperature can be soothing during nausea.
• Fiber caution: Start with small amount of chia/flax (1 tsp); increase gradually as tolerance improves.
• Meal prep: Portion yogurt into containers; add toppings fresh each morning.

Nutrition (per serving, yogurt + berries + chia)

• Protein: 20–23g | Carbs: 20–25g | Fat: 3–5g | Calories: 200–230

Recipe #5 - Sweet or Savoury

Cottage Cheese Protein Bowl

Protein: 14–16g | Prep time: 2 minutes | Best for: Snack, light meal

Ingredients (Sweet Version)

• 120ml (1/2 cup) low-fat cottage cheese or fromage frais (14g protein)
• 60g (1/2 cup) mixed berries or sliced banana
• 1 tsp honey or cinnamon (for flavour)
• 1 tbsp chopped walnuts (optional)

Ingredients (Savoury Version)

• 120ml (1/2 cup) low-fat cottage cheese
• 1/4 cucumber, diced
• 5–6 cherry tomatoes, halved
• Fresh dill or basil (1 tsp)
• Pinch of salt and black pepper
• 2–3 whole grain crackers or rice cakes

Instructions

• Step 1: Spoon cottage cheese into bowl.
• Step 2 (Sweet): Top with berries/banana, drizzle honey, sprinkle cinnamon and nuts.
• Step 2 (Savoury): Top with cucumber, tomatoes, herbs, and season with salt/pepper.
• Step 3: Serve immediately; pair savoury version with crackers.

Tips & Variations

• Texture: Cottage cheese is soft and mild; easier to tolerate than hard cheeses.
• Protein density: High protein per volume; good for low appetite days.
• European alternative: Use fromage frais or quark for similar protein content.
• Portion size: Start with 1/2 cup; increase to 1 cup (28g protein) as appetite improves.

Nutrition (per serving, 1/2 cup + fruit)

• Protein: 14–16g | Carbs: 12–15g | Fat: 2–4g | Calories: 120–150

Recipe #6 - Plant-Based

Gentle Lentil & White Bean Soup

Protein: 15–18g | Prep time: 25 minutes | Best for: Lunch, dinner, batch cooking

Ingredients (4 servings)

• 200g (1 cup) dried red lentils or 1 can (400g) white beans (cannellini), drained
• 960ml (4 cups) low-sodium vegetable broth
• 1 small onion, diced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 tsp olive oil
• 1 tsp cumin, 1/2 tsp turmeric (mild spices)
• Fresh parsley or coriander (2 tbsp, chopped)
• Salt and pepper to taste
• Optional: Squeeze of lemon juice, 1 cup spinach (added at end)

Instructions

• Step 1: Heat olive oil in large pot over medium heat.
• Step 2: Add onion, carrots, celery; sauté for 5–6 minutes until softened.
• Step 3: Add garlic, cumin, turmeric; cook for 1 minute (until fragrant).
• Step 4: Add lentils (or beans) and broth; bring to boil.
• Step 5: Reduce heat to simmer; cook 15–20 minutes (lentils should be tender).
• Step 6: Use immersion blender to partially blend (leave some texture), or mash with fork.
• Step 7: Stir in spinach (if using); cook 2 minutes until wilted.
• Step 8: Season with salt, pepper, lemon juice; garnish with fresh herbs.

Tips & Variations

• Lentils vs beans: Red lentils cook faster (15 min) and break down easily; white beans are creamier.
• Broth-based: No cream or heavy fats; gentle on stomach and easy to digest.
• Batch cooking: Makes 4 servings; refrigerate up to 4 days or freeze up to 3 months.
• Reheating: Add extra broth if soup thickens; reheat gently (don't boil).
• Protein boost: Serve with 1 slice whole grain bread or add 30g diced tofu per serving.

Nutrition (per serving, 1/4 of recipe)

• Protein: 15–18g | Carbs: 30–35g | Fat: 2–3g | Calories: 200–230