🍳 Recipe 1 – Soft Scrambled Egg Bowl

 Protein: ~14–16 g per portion

Ingredients (2 portions)

• 2 eggs
• 1 tbsp water or bone broth
• pinch sea salt

Method

Whisk eggs + liquid.
Cook on very low heat, stirring constantly.
Remove while still glossy and soft.

Portion

👉 2–3 tablespoons

💡 Add 1 tsp cottage cheese if tolerated for extra protein.

 🥚 Recipe 2 – Creamy Egg Mayonnaise

Protein: ~15 g per portion

Ingredients

• 1 boiled egg
• 1 tsp mayonnaise
• pinch salt

Method

Mash until completely smooth.
Add 1 tsp warm water if too thick.

Portion

👉 2 tablespoons

Texture must be paste-like.

🥣 Recipe 3 – Minced Beef in Broth

Protein: ~18–20 g per portion

Ingredients (3 portions)

• 150 g lean minced beef
• 1 cup bone broth
• pinch salt
• 1 pinch of oregano or fresh coriander herb

Method

Cook mince in broth on low heat.
Break into very fine texture.
Cook until soft and moist.

Blend briefly if needed.

Portion

2–3 tablespoons mince + 1 tbsp broth

🦃 Recipe 4 – Soft Turkey Mince Mash

Protein: ~17 g per portion

Ingredients

• 150 g turkey mince
• 2 tbsp bone broth
• pinch dried thyme

Method

Cook gently with broth.
Mash with fork until very soft.

Optional: add 1 tbsp mashed courgette later in week if tolerated.

🐟 Recipe 5 – Flaked Salmon Purée

Protein: ~16–18 g per portion

Ingredients

• small fillet salmon
• 1–2 tbsp warm water or broth

Method

Poach salmon until very soft.
Remove skin.
Flake and mash with liquid until smooth.

🍗 Recipe 6 – Slow-Cooked Chicken Thigh Mash

Protein: ~17 g per portion

Ingredients

• 1 chicken thigh
• 1 cup bone broth

Method

Slow cook until falling apart.
Remove skin.
Mash with broth until paste-like.

🧀 Recipe 7 – Cottage Cheese Protein Spoon

(Only if tolerated) 

Dairy could trigger a histamine reaction

Protein: ~14 g per 3 tbsp**

Mash with:

• 1 tsp warm water
  to remove lumps.

🗓️ Week 1 Meal Structure

Daily Pattern

3 mini meals + 1 protein snack

👉 Daily total: 63–70 g protein