There are numerous motivations for reducing your meal sizes. You might be aiming to shed some holiday pounds, or your appetite could be naturally diminished by weight-loss injections or health issues. Yet, when consuming less, ensuring nutrient-rich choices becomes crucial.

As a nutritionist, I emphasize the significance of meeting dietary requirements even when eating smaller portions.

The less food you consume, the more essential it becomes for each bite to deliver maximum nutritional value.

This philosophy is central to my latest publication, The Low Appetite Cookbook, which is being exclusively featured this weekend in the Mail.

In yesterday’s installment, I introduced my ‘Rule of Four’, which provides straightforward but effective guidelines to optimize the nutritional content and appeal of smaller meals.

Today, I’m unveiling my selection of superfoods — the ‘Nourishing Dozen’ — that should be staples on everyone’s shopping list.

Both provide a key to retaining optimal health if you’re one of the estimated 1.6 million Britons on weight-loss jabs, or if you are worrying about maintaining your weight when you stop. 

To find a delicious selection of recipes that I have carefully crafted to deliver solid nutrition in small volumes – using flavour, colour and texture to satisfy your appetite – see my compilation here.

As these meals are rich in protein, fibre and essential micronutrients, they deliver genuine satiety and nourishment, meaning you’re far more likely to feel satisfied and much less tempted to reach for an ultra-processed snack.

Who wouldn’t be tempted by baked eggs with spiced chickpeas and garlic yogurt or creamy parmesan orzo with wilted greens, beans and lemon?

These clever combinations of nutrients and flavours will ensure you feel nutritionally satisfied with smaller portions.

At the core of my ‘small plates big impact’ philosophy lie 12 powerhouse foods that I have specially selected for their ability to deliver maximum nutrition in small servings.

By building your meals and snacks around my ‘Nourishing Dozen’ you can be confident you will be supporting muscle maintenance, bone health, energy levels, brain function and gut health – all areas that really matter when you are eating less.

Nothing exotic, expensive or only available from fancy stores – these key ingredients are easy to find, quick to prepare and budget-friendly.

The Nourishing Dozen

Use the Nourishing Dozen as inspiration to draw up a short list of easy, balanced meals which you can fall back on when decision-fatigue strikes.

These meals should be low effort, feel achievable and bring some satisfaction.

Having this personal shortlist means you won’t find yourself standing in front of the fridge wondering what to eat.

• Eggs – one of the best all-rounders. They are packed with high-quality protein, vitamin B12, choline (a nutrient important for brain health) and iron.
• Tinned fish – tuna, salmon, sardines or mackerel – provide lean protein in a convenient format. Oily fish such as salmon, sardines and mackerel are rich in omega-3 fats for heart and brain health. 
• Tofu – a gentle source of complete plant protein, along with calcium and iron. Its soft texture and neutral flavour make it easy to digest and ideal when your appetite is low. Pick firm tofu for stir-fries or baking and ‘silken’ for blending into soups and sauces.
• Oats – provide beta-glucan fibre for heart and gut health and slow-release carbohydrates for energy. Oats also help to regulate blood sugar. 
• Tinned beans/lentils – full of fibre, plant protein and essential minerals such as iron, magnesium and folate. They are quick to use and easily added to soups, stews and salads. 
• Nut butters – energy-dense and a source of healthy unsaturated fats, vitamin E and a small amount of protein in a serving. A teaspoonful can add nourishment and creaminess to porridge, toast or smoothies. 
• Avocado – rich in mono- unsaturated fats, fibre and potassium. Its naturally soft texture and mild flavour make it a good option when your appetite or digestion is sensitive. 
• Yogurt (Greek, fortified plant-based or Skyr) – high in protein and calcium and often contains live bacteria to support gut health. Fortified plant-based versions can also provide vitamins B12 and D. Yogurt works well as a snack, for breakfast or as a creamy base for other dishes. Skyr is a high-protein yogurt, originating in Iceland, which adds richness without excess fat. 
• Dark leafy greens – spinach, kale and chard – are highly nutritious, offering folate, iron, magnesium and vitamin K. A small handful significantly increases the nutritional quality of any meal. 
• Edamame – these green soya beans are a complete plant protein, which contain significant amounts of all nine essential amino acids. They are also rich in fibre, folate and iron. Convenient when bought frozen, edamame beans can be added to stir-fries, bowls or soups without changing the flavour. Their vibrant colour is also visually appealing. 
• Seeds – rich in healthy fats, magnesium, zinc and plant-based protein. Sprinkle seeds on yogurt, porridge or salads. 
• Poultry – chicken and turkey provide lean protein, B vitamins, selenium and iron. Add cooked slices to soups or salads. 

Your shopping list

Here’s your ‘small plates BIG nutrition’ shopping list, which will stock your fridge and cupboards with nutritious, low-effort staples.

They can form the building blocks of meals and nutritious snacks when energy levels are low or you don’t feel like cooking.

Basics in your store cupboard

• Tinned legumes (chickpeas, cannellini, black beans, lentils)
• Tinned oily fish (sardines, mackerel, salmon) 
• Tinned tomatoes and tomato puree (for fast sauces and soups) 
• Nut butters and tahini 
• Wholegrain oatcakes, crispbreads, crackers 
• Seeds and nuts 
• Protein powders (plant or whey-based) 
• Long-life plant milks (fortified with calcium and vitamin D) 
• Grains: brown rice, quinoa, wholemeal pasta, quick-cook spelt (dry and ready-cooked pouches), oats 
• Cartons of vegetable and chicken stock – decant into smaller vessels and freeze
• Herbs, spices, flavour pastes (pesto, tahini, soy sauce, miso, harissa) 
• Silken tofu 

Fridge essentials

• Eggs
• Greek or fortified soya yogurt 
• Avocados 
• Dips such as hummus or guacamole Leafy greens (spinach, rocket, chard, pak choi, cabbage) 
• Raw and pre-cooked chicken and turkey 
• Firm tofu 
• Fresh herbs or citrus (lemon, lime, grapefruit) 
• Cottage cheese, feta 

Freezer staples

• Frozen vegetables (spinach, peas, mixed)
• Frozen edamame (shelled) 
• Frozen berries (for smoothies, breakfasts) 
• Cooked grains (freeze in small bags) 

Simple tricks to keep those cravings at bay

I hope everyone taking weight-loss medication will use my ‘small plates BIG nutrition’ principles to ensure you optimise your health throughout your journey.

If you have been eating well while appetite is suppressed, you are in the best position to adapt to real-world eating when food noise returns.

When the medication wears off you will start to feel hunger again. Don’t fight it. Instead, respond calmly.

Ask yourself: ‘Am I hungry, or tired, bored or stressed?’

Try the ‘pause, anchor, decide’ approach:

• When cravings strike, pause and name that feeling – is this food noise, not real hunger?
• Anchor that feeling with a protein-and-fibre snack you trust (see my healthy snacks list below). 
• Wait ten minutes, then decide – are you still hungry? If the answer is yes, prepare a proper snack or a healthy ‘Rule of Four’ meal and eat it properly with no guilt. 

Support your willpower by following my ‘Rule of Four’ formula and eating foods that stimulate natural production of GLP, the hormone that signals fullness to the brain.

The ‘Rule of Four’ encourages you to eat protein first, fibre (colour) second, then healthy fats for satisfaction and carbohydrates last.

These foods help stimulate the natural release of GLP and other satiety hormones in the gut. They can’t achieve the GLP-1 levels the medication might deliver, but can help your body do more of the work naturally.

That’s because protein, fibre and fat slow digestion, support steadier blood sugar and help appetite settle.

Mindful eating is a useful skill, too. Always sit to eat quietly at a table – never eat standing or scrolling on a phone.

Don’t skip meals to stay in control, as this usually backfires. It’s much harder to control consumption if you start eating when you’re famished, so aim to eat small, regular nutritionally-packed meals. Start eating when you are slightly hungry and stop when you feel comfortable.

You may need to slightly increase portion sizes when you stop weight-loss medication. It’s best to add vegetables before turning to refined carbohydrates.

Make your home work for you – ensure there are plenty of protein and fibre-rich foods available, so good decisions don’t rely on willpower.

Focus on muscle. Long-term weight maintenance depends more on muscle than metabolism.

Eat protein at every meal, do strength training two to three times a week and walk each day.

Eat small when dining out  

Dining out can be challenging if you’re trying to keep portions small or have little appetite. Large portions, unfamiliar menus and social expectations can make gatherings harder to navigate.

Remember you don’t need to finish everything on your plate, match others’ eating habits or explain your choices. Focus on what works for your appetite and energy levels.

Look for menus that offer flexibility, small plates, half portions or build-your-own combinations using the ‘Rule of Four’ I outline above (protein + colour + healthy fats + wholegrains).

At a restaurant

• Eat at your own pace
• Take food home for later 
• Order two starters or small plates instead of a main meal on the menu 
• Choose a ‘light bites’ menu or soup with a side of vegetables 
• Ask if the kitchen can serve a half portion or package half of your meal to go 
• Share a dish if portions are large 

At a cafe

Avoid empty calories (chocolate bars and crisps) and look out for small, easy, fibre-rich extras such as a pouch of edamame beans, a small pack of roasted chickpeas, a mini fruit and nut snack pack, or a sprinkle of mixed seeds from a salad bar.

Options to consider: 

• Protein pots (eggs, prawns, hummus, falafel) 
• Edamame beans 
• Hummus with carrot sticks 
• Boiled eggs 
• Greek yogurt and oat or chia pots 
• Soup pots or broths 
• Wholefood salad boxes with protein 
• Sushi (sashimi and protein salads) 

… And how to snack smartly 

When your appetite is low and portions are small, snacks are essential chances to put extra nutrients into your diet.

The most effective snacks combine protein (for strength and satiety) with fibre (for digestion and fullness).

These pairings help you feel energised and nourished between meals. The art of nutritional ‘turbo snacking’ is: base + protein + flavour.

When short on time, energy or appetite, this is your fast-track formula for snacks with variety, texture and flavour.

Start with a neutral base such as wholegrain toast, oatcakes, seeded crackers, rice cakes, rye crackers or vegetable slices.

Add protein to support muscle and energy (lean meat, eggs, beans, tofu or fish).

Add flavour in the form of spice, crunch or sweetness.

Try these simple combos:

• Oatcakes + nut butter + cinnamon or chopped dates
• Wholegrain toast + boiled egg + sea salt & black pepper 
• Seeded cracker + hummus + za’atar or chilli flakes or cucumber 
• Rice cakes + cottage cheese + cherry tomatoes or herbs 
• Seeded bread + smoked salmon + dill or chives 
• Rye cracker + smoked mackerel + mashed avocado 
• Rye bread + boiled egg + tomato 

Adapted from The Low Appetite Cookbook, by Rob Hobson (Thorsons, £18.99). © Rob Hobson 2025. To order a copy for £16.14 (offer valid to 24/01/26; UK P&P free on offers over £25) go to www.mailshop.co.uk/books or call 020 3176 2937.