Month One
Lunch Recipes
Bacon & Potato Minestrone
Servings: 2
Ingredients:
• 1 tsp olive oil
• 2 rashers smoked bacon, chopped
• 1 medium potato, peeled and diced (cook and cool before adding for resistant starch)
• 1 medium carrot, diced
• 1 courgette, diced
• ½ red pepper, diced
• ½ cup canned lentils, rinsed and drained
• 400 g tinned chopped tomatoes
• 2 cups low-sodium chicken or vegetable stock • ½ tsp dried oregano
• ½ tsp dried basil
• ¼ tsp paprika
• Salt and pepper to taste
• Fresh parsley to garnish
How to Prepare:
• Heat olive oil in a large saucepan over medium heat.
• Add chopped bacon and cook until lightly golden.
• Stir in diced carrot, potato, courgette, and red pepper. Sauté for 3–4 minutes.
• Add tomatoes, stock, herbs, and paprika. Simmer for 15–20 minutes until vegetables are soft.
• Add lentils during the last 5 minutes of cooking.
• Season with salt and pepper, garnish with parsley, and serve warm.
Resistant Starch Tip:
• Cook and cool the potatoes before adding them to the soup — this converts part of the starch into resistant starch (RS-3).
Tortilla Baked Eggs with Spinach & Cherry Tomatoes
Servings: 1–2
Ingredients:
• 1 large gluten-free or corn tortilla (slightly larger than your frying pan)
• 2 large eggs
• ½ cup baby spinach leaves, chopped
• 5–6 cherry tomatoes, halved
• 1 tbsp lactose-free cream or milk (optional, for fluffier eggs)
• 1 tsp olive oil
• Pinch of salt and pepper
• Sprinkle of grated cheese (optional, low-lactose or hard cheese preferred)
How to Prepare:
• Preheat oven to 180°C (350°F).
• Lightly grease a small oven-safe frying pan with olive oil.
• Press the tortilla into the pan so that the edges rise slightly up the sides — this creates a natural “shell.”
• Whisk eggs with salt, pepper, and cream or milk if using.
• Pour the egg mixture into the tortilla base.
• Add spinach and cherry tomatoes evenly across the top.
• Sprinkle with cheese if desired.
• Bake for 1015 minutes or until the eggs are just set and the tortilla edges are crisp.
• Remove from the oven, cool slightly, then slice and serve warm.
Resistant Starch Tip:
• Once baked, allow the tortilla to cool fully before reheating — this cooling process helps form resistant starch (RS-3) in the tortilla, improving gut health and helping maintain your natural GLP-1 response.
Grilled Chicken & Egg Salad with Lime Mayo
Servings: 4
Ingredients
For the Chicken:
• 450 g chicken breast fillets, skin removed
• 1 tsp paprika
• Salt and pepper, to taste
• 1 tbsp olive oil (for cooking)
For the Salad:
• 3 large eggs
• 1 ½ cups (224 g) cucumber, peeled and sliced
• 3 cups (90 g) assorted lettuce leaves
• 2 tbsp fresh basil, finely chopped
• 3 tbsp spring-onion leaves only, finely sliced
• 1 fresh sweet-corn cob
For the Lime Mayo:
• 6 tbsp mayonnaise (lactose-free if needed)
• 1 tbsp lime zest
• 1 tbsp fresh lime juice
• Black pepper, to taste
How to Prepare
• Place eggs in a small saucepan of cold water, bring to a boil, then reduce heat and simmer for 9 minutes. Drain and cool in cold water.
• While eggs cook, slice the chicken breasts horizontally to create thinner pieces.
• Rub chicken with olive oil, paprika, salt, and pepper.
• Heat a frying pan over medium heat and cook chicken 3–4 minutes per side until golden and cooked through. Rest briefly.
• Microwave the whole corn cob (unpeeled) 3–4 minutes until tender. Cool slightly, then peel and slice kernels from the cob.
• In a small bowl, mix mayonnaise, lime zest, lime juice, and black pepper to make the lime mayo.
• Peel and quarter the eggs. Slice the cooked chicken.
• Combine lettuce, cucumber, basil, spring onion, corn, chicken, and eggs in a large salad bowl.
• Drizzle with lime mayo and toss gently before serving.
Resistant-Starch Tip
• Allow the corn and cooked chicken to cool fully before assembling. Cooling helps form resistant starch (RS-3) in the corn, which supports gut health and helps maintain natural GLP-1 activity.
Easy Tuna Salad Pot
Servings: 1
Ingredients
• 1 small can (95–120 g) tuna in spring water or olive oil, drained
• ½ cup cooked and cooled baby potatoes, halved (for resistant starch)
• 1 hard-boiled egg, sliced
• ½ cup cucumber, diced
• ¼ red pepper, diced
• ½ cup cherry tomatoes, halved
• 2 cups mixed lettuce leaves
• 1 tbsp olive oil or avocado oil
• 1 tsp lemon juice
• Salt and pepper, to taste
• Optional: 1 tsp Dijon mustard or 1 tbsp lactose-free Greek yoghurt for creaminess
How to Prepare
• Prepare the potatoes first — boil until tender, then cool fully in the fridge to allow resistant starch to form.
• In a small bowl, whisk olive oil, lemon juice, salt, pepper, and mustard or yoghurt if using.
• In a large bowl or lunch container, layer lettuce, cucumber, tomatoes, red pepper, and cooled potatoes.
• Add flaked tuna and sliced egg on top.
• Drizzle with dressing just before serving.
Resistant-Starch Tip
• Cooling the potatoes before mixing helps develop RS-3 resistant starch, supporting a healthy gut and maintaining your natural GLP-1 response.
Smoked Salmon Omelette
Serves: 1
Ingredients:
• 2 large eggs
• 1 tablespoon lactose-free milk (or oat milk)
• 1 teaspoon olive oil or butter
• 50 g smoked salmon, cut into small strips
• ¼ cup baby spinach leaves
• 1 tablespoon lactose-free cream cheese (optional)
• Fresh chives or dill, finely chopped
• Salt and pepper to taste
How to Prepare:
• In a bowl, whisk eggs with milk, salt, and pepper until smooth.
• Heat olive oil or butter in a small non-stick pan over medium heat.
• Pour in the egg mixture and cook gently, lifting the edges with a spatula to let uncooked egg run underneath.
• When almost set, scatter smoked salmon and spinach over one half of the omelette.
• Add a small spoon of cream cheese if desired.
• Fold over and cook for another 30 seconds until just set.
• Sprinkle with fresh chives or dill before serving.
RS-1 Tip:
To include resistant starch, serve with a small portion of cooled, reheated new potatoes or a slice of cooled sourdough toast. These help feed your gut bacteria and keep GLP-1 levels active.
