Fiona R.Verified purchase
My kids actually ate the veggie dishes. That alone is worth five stars.
Australia · bought on EtsyNew 2026-20%
Small Plates, Big Nutrition · PDF e-book
When you eat less, make every bite count
40 small, protein-first meals for smaller appetites, whether that's from GLP-1 medication, age or simply eating less. Includes a 2-week plan with about 95 g of protein a day.
40recipes
61pages
2weekly plans
253kcal / serving (avg)
- 2-week plan of five mini meals a day
- Protein + fiber pairing guide
- Grocery lists and pantry check for both weeks
- Mini breakfasts, snack plates, small soups and light dinners
- Portion-friendly batch recipes that freeze well
$12$15-20%
126 copies soldInstant downloadUS Letter + A430-day money-back guarantee
Best value: all 11 e-books for $48Small Plates, Big Nutrition + 10 more · 528 recipes · save $90
Who it's for
Made for you if…
💊
You're on a GLP-1 medication
Small portions that still prioritise protein and fiber, the two nutrients that matter most.
🍽️
Your appetite has shrunk
Mini meals that feel like a proper meal, not a sad snack.
👵
You cook for an older parent
Soft, easy-to-eat, nutrient-dense recipes in small batches.
This is not medical advice. Follow your doctor's or dietitian's guidance for your own needs.
Look inside
Real pages from the e-book
Clean, printable pages with no life stories before the recipe. Every page number in the contents and index is clickable. Tap a page to zoom in.
Preview the plan
Week 1 of the plan, day by day
Across all 2 weeks, the plan averages about 97 g protein and 16 g fiber a day. Each week comes with a prep checklist and its own grocery list.
| Day | Breakfast | Snack | Lunch | Dinner |
|---|---|---|---|---|
| Mon | Egg & Veggie Muffin Cups | Turkey, Apple & Cheddar Snack Box | Chicken & White Bean Soup | Baked Lemon Cod with Herbed Peas |
| Tue | Kefir Chia Pudding Mini Jars | Mediterranean Snack Box | Chicken & White Bean Soupleftovers | Chicken Lettuce Wraps |
| Wed | Egg & Veggie Muffin Cups | Cottage Cheese Everything Dip | Chicken Lettuce Wrapsleftovers | Turkey & Zucchini Mini Meatloaves |
| Thu | Kefir Chia Pudding Mini Jars | Turkey, Apple & Cheddar Snack Box | Chicken & White Bean Soupleftovers | Turkey & Zucchini Mini Meatloavesleftovers |
| Fri | Egg & Veggie Muffin Cups | Cottage Cheese Everything Dipleftovers | Miso Salmon Mini Bowl | Shrimp & Vegetable Foil Packets |
| Sat | Cottage Cheese & Peach Toast | Chocolate Protein Yogurt Mousse | Turkey & Zucchini Mini Meatloavesleftovers | Chicken Souvlaki Skewers with Tzatziki |
| Sun | Savory Oats with a Soft Egg | Chocolate Protein Yogurt Mousseleftovers | Chicken Souvlaki Skewers with Tzatzikileftovers | Chicken & White Bean Soupleftovers |
| Daily average: 953 kcal · 97 g protein · 16 g fiber | ||||
Every recipe inside
All 40 recipes
Tap a chapter to see each recipe with its time and nutrition. Labels: GF gluten-free, DF dairy-free, V vegetarian, VG vegan, HP high protein, HF high fiber, LC low carb.
Mini Breakfasts · 10 recipes
| Recipe | Protein |
|---|---|
| Egg & Veggie Muffin Cups GFVLC | 17 g protein |
| Greek Yogurt Protein Mini Bowl GFVHP | 24 g protein |
| Cottage Cheese & Peach Toast VHP | 24 g protein |
| Savory Oats with a Soft Egg HP | 23 g protein |
| Smoked Salmon Scramble Cup GFHPLC | 27 g protein |
| Berry Kefir Protein Smoothie GFV | 20 g protein |
| Kefir Chia Pudding Mini Jars GFV | 15 g protein |
| Turkey Sausage & Spinach Egg Wrap DFHP | 25 g protein |
| Banana Oat Protein Muffins V | 13 g protein |
| Ricotta & Berry Rye Toast VHP | 20 g protein |
Snack Plates & Boxes · 10 recipes
| Recipe | Protein |
|---|---|
| Mediterranean Snack Box DF | 19 g protein |
| Turkey, Apple & Cheddar Snack Box GFLC | 18 g protein |
| Cottage Cheese Everything Dip GFVLC | 15 g protein |
| Tuna Salad Lettuce Cups GFLC | 17 g protein |
| Hard-Boiled Egg & Avocado Mini Toast DFV | 18 g protein |
| Roasted Chickpea & Almond Trail Mix GFDFVGLC | 11 g protein |
| Chocolate Protein Yogurt Mousse GFV | 17 g protein |
| Shrimp Cocktail Cups GFDFHPLC | 21 g protein |
| Peanut Butter Apple Nachos GFV | 11 g protein |
| Edamame & String Cheese Plate GFVLC | 18 g protein |
Soups & Small Bowls · 10 recipes
| Recipe | Protein |
|---|---|
| Chicken & White Bean Soup GFDFHP | 30 g protein |
| Miso Soup with Tofu & Greens GFDFVGHPLC | 23 g protein |
| Chicken Egg Drop Soup DFHPLC | 22 g protein |
| Hearty Lentil & Vegetable Soup GFV | 14 g protein |
| Butternut Squash & Ginger Soup GFHF | 14 g protein |
| Miso Salmon Mini Bowl DFHP | 32 g protein |
| Gentle Chicken Congee DFHP | 25 g protein |
| Turkey Meatball & Spinach Soup HPLC | 22 g protein |
| Greek Lemon Chicken Soup GFDFHPLC | 28 g protein |
| Teriyaki Tofu Mini Bowl DFVGHP | 24 g protein |
Light Dinners · 10 recipes
| Recipe | Protein |
|---|---|
| Baked Lemon Cod with Herbed Peas GFHPLC | 33 g protein |
| Chicken Lettuce Wraps DFHPLC | 22 g protein |
| Turkey & Zucchini Mini Meatloaves DFHPLC | 31 g protein |
| Shrimp & Vegetable Foil Packets GFDFHPLC | 32 g protein |
| Tofu & Veggie Mini Stir-Fry DFVGHPLC | 28 g protein |
| Herb-Crusted Salmon Bites with Green Beans HPLC | 31 g protein |
| Chicken Souvlaki Skewers with Tzatziki GFHPLC | 38 g protein |
| Stuffed Zucchini Boats with Turkey GFHPLC | 28 g protein |
| Egg Fried Cauliflower Rice DFVHPHFLC | 28 g protein |
| Spinach & Ricotta Stuffed Chicken GFHPLC | 49 g protein |
Try a full recipe from the book, free
Free sample recipe · Mini Breakfasts
Egg & Veggie Muffin Cups
Two little egg cups make a satisfying, protein-packed breakfast. Bake a dozen and reheat in 30 seconds.
Ingredients
- 8 large eggs (400 g)
- 1 cup liquid egg whites (245 g)
- ½ cup low-fat cottage cheese (115 g)
- 1 red bell pepper, finely diced (120 g)
- 2 cups baby spinach, chopped (60 g)
- 2 scallions, sliced (20 g)
- ⅓ cup shredded reduced-fat cheddar (40 g)
- ⅓ tsp salt (2 g)
- spray cooking spray
163kcal
17gprotein
1gfiber
4gcarbs
9gfat
Per serving. Estimates.
Method
- Prep the tin. Heat the oven to 350°F / 175°C (155°C fan). Grease a 12-cup muffin tin well with cooking spray, or use silicone liners.
- Blend the eggs. Blend or whisk the eggs, egg whites, cottage cheese and salt until smooth and slightly frothy, about 30 seconds.
- Add the vegetables. Divide the diced pepper, chopped spinach and scallions evenly between the cups.
- Fill. Pour the egg mixture over the vegetables, filling each cup about ¾ full. Sprinkle the cheese on top.
- Bake. Bake for 18–20 minutes, until puffed and just set in the center.
- Cool and store. Cool for 5 minutes, then run a knife around each cup and lift out. Serve 2 per portion. They keep for 4 days in the fridge; reheat for 30 seconds.
Tip: Silicone liners mean zero sticking and easy clean-up.
Store: Fridge 4 days. Freezer 2 months.
Reader reviews
What readers say
126
copies sold12 reviews from verified buyers on Etsy and GumroadConnor R.Verified purchase
Solid cookbook. Some ingredients were hard to find where I live. Still recommend it.
United States · bought on EtsyPriya H.Verified purchase
Brilliant purchase. The sauces are amazing and so simple.
Australia · bought on GumroadJames B.Verified purchase
Great little cookbook. The recipes are quick and actually taste good. The weekly plan made meal prep so much easier. Thank you!
Ireland · bought on GumroadDylan G.Verified purchase
Highly recommend. The instructions are clear even for a beginner like me.
Australia · bought on EtsyLuke Q.Verified purchase
So glad I bought this. Photos are gorgeous and the layout is easy to read on my phone. Love that the macros are listed for each recipe. Worth every penny.
Germany · bought on GumroadMatthew G.Verified purchase
So glad I bought this. The instructions are clear even for a beginner like me.
United States · bought on EtsyLiam I.Verified purchase
Pretty happy with it. Wish there were more breakfast ideas. Would buy again.
United States · bought on EtsyMolly D.Verified purchase
Couldn't be happier. The instructions are clear even for a beginner like me. Ingredients are easy to find at a normal supermarket. Can't wait for the next book.
Australia · bought on EtsyPaige E.Verified purchase
Love this book! Perfect for busy weeknights after work. Will be buying more from this shop.
Singapore · bought on EtsyLily R.Verified purchase
Great mix of quick meals and batch-cook recipes. Can't wait for the next book.
Australia · bought on GumroadErin Q.Verified purchase
Really happy with this one. The instructions are clear even for a beginner like me. Already recommended it to friends.
United States · bought on GumroadChoose your option
Start cooking tonight
Small Plates, Big Nutrition
Protein-first mini meals for smaller appetites
$12$15-20%
- 2-week plan · 40 recipes · 61 pages
- US Letter + A4 PDF
- Instant download
Best value · save $90
All 11 e-books
Small Plates, Big Nutrition + 10 more books
$48 $138
- 528 recipes · 8 meal plans
- Free lifetime updates
- Only $36 more than this book
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Questions
Small Plates, Big Nutrition FAQ
Is this designed for GLP-1 users?
It is designed for anyone eating smaller portions, which many people on GLP-1 medications are. It prioritises protein, fiber and nutrient density. It isn't medical advice.
How much protein does the plan provide?
The 2-week plan averages about 97–98 g of protein a day across five small meals.
Are portions really small?
Yes. Most meals are 150–350 kcal, designed to be eaten 4–5 times a day.
Can the whole family eat these?
Yes. Most recipes scale easily. Simply serve bigger portions to bigger appetites.
