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A Cookbook for Smaller Appetites

Eating well shouldn't be the hardest part of your day.

High-protein, high-fiber recipes in small portions — built to work with your body, not against it.

12 recipes designed for reduced appetite, slower digestion, and getting the nutrients that matter most into every small meal — plus a short guide on avoiding the most common nutrient gaps.

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Why This Book
Built around what actually changes
1

Protein comes first

Every recipe is anchored by a protein source, to protect muscle mass and support fullness.

2

Fiber isn't optional

Soluble fiber in every meal — steadier digestion, better regularity, real satiety.

3

Small, on purpose

Lower fat, lower volume than typical recipes — built to sit easier on a slower stomach.

Inside the Book
A taste of what's inside
Breakfast
High-Fiber Overnight Oats
Lunch
Chicken & White Bean Soup
Dinner
Baked Salmon & Cauliflower
Snacks
Protein-Fiber Smoothie
✱ Gentle

Several recipes are marked Gentle — softer, lower-fat options for rough days, so you always have something that goes down easy.

What You Get

Breakfast

01 · Greek Yogurt Protein Bowl ✱
02 · Cottage Cheese & Egg Cup
03 · High-Fiber Overnight Oats

Lunch

04 · Lentil & Tuna Power Salad
05 · Chicken & White Bean Soup ✱
06 · Mini Stuffed Pepper

Dinner

07 · Baked Salmon, Cauliflower ✱
08 · Turkey Meatballs & Zoodles
09 · Tofu & Edamame Stir-Fry

Snacks

10 · Protein-Fiber Smoothie ✱
11 · Hummus & Veggie Cups
12 · Apple & Almond Butter

This book is general nutrition information, not medical advice, and doesn't replace guidance from your prescribing physician or a licensed dietitian. If you're managing side effects or a health condition that affects your diet, please talk to your care team.

12 recipes. One small step at a time.

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small portions, done well, still add up