Just because you can’t manage a full plate right now doesn’t mean your meals should be boring.
If you’re on weight loss medication like Ozempic or Mounjaro and finding your appetite has shrunk to toddler-sized, it’s all about quality over quantity. Small portions, big nutrition — and yes, still totally delicious.
Here’s a week of tea (aka dinner) inspo that makes every bite count.
Monday – Broth but Make It Fancy
Think comforting veggie or chicken broth packed with shredded greens, chickpeas, and soft carrots. Add a seedy flatbread or rye cracker on the side with a slick of hummus or cream cheese. Easy to eat, full of goodness, and doesn’t feel like “diet food”.
Tuesday – Little Salmon, Big Flavour
A mini salmon fillet roasted with lemon and dill, served with a few forkfuls of herby quinoa and a handful of wilted spinach or rocket. Omega-3s, protein, iron… tick, tick, tick.
Wednesday – Egg Muffin Magic
Two bite-sized egg muffins filled with chopped peppers, spinach and a sprinkle of cheese. Pop them in the oven and pair with roasted sweet potato cubes or courgette. Think picnic vibes — just indoors.
Thursday – Stir-Fry but Skip the Bloat
Tofu cubes or shredded chicken tossed with colourful veg and a splash of tamari or teriyaki sauce. Serve with a little rice or even cauliflower rice if you’re not super hungry. It’s speedy, savoury, and surprisingly satisfying.
Friday – Mezze for One
Small plate, big flavour. A boiled egg, two falafels, crunchy veg sticks, a spoonful of hummus and a dollop of tzatziki. A mini picnic tea you can mix and match depending on what you’ve got in the fridge.
Saturday – Tiny Spag Bol Remix
Lean turkey meatballs in a tomato and basil sauce, served over courgetti or a few twirls of wholewheat spaghetti. Feels indulgent, but won’t sit heavy.
Sunday – Sweet Potato Supper
Half a baked sweet potato topped with Greek yoghurt, mixed seeds, and a drizzle of olive oil or tahini. Add a pinch of salt and some chilli flakes if you’re feeling fancy. It’s a cosy, slightly sweet way to end the week.
Quick Tips for Teeny Teas
- Start with protein, always — it keeps you full and fuels your body
- A drizzle of olive oil or a sprinkle of seeds can turn anything into a powerhouse
- Texture is key — crunchy, creamy, soft — it makes small meals more satisfying
- Keep portions dinky, but flavours bold
- Herbs, lemon, chilli and spices are your best friends right now
Small appetite? No problem. Your body still deserves good stuff.
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