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Filling recipes

Simple recipes from Spain and Latin America for when your appetite is small: plenty of protein and volume per bite, portions you can split, and nutrition calculated from official data.

Every recipe lists the calories, protein, and fiber per serving. They are not eyeballed estimates: they are calculated by adding up the per-100 g values of each ingredient in the food database, which come from USDA FoodData Central. Amounts are in grams with ounces and cups alongside. All of them include ideas for eating less without losing protein, and many freeze well in single portions.

To see how much protein to spread across your day, try the daily protein calculator; to plan the week, the weekly menu for small appetites.

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Recipes grouped by time of day, by goal, or by main ingredient.

82 recipes · values per serving