High-Protein GLP-1 Dinner: Cod Curry with Spinach

July 31, 2026

GLP-1 Nutrition · Recipes

Cod Curry

A light, fragrant curry that comes together in one pan. Flaky cod in a creamy coconut and spinach sauce, high in protein and gentle on the stomach.

Why this works on GLP-1

Cod is a lean, mild white fish that delivers plenty of protein for very few calories, which suits GLP-1 medication where appetite is lower and protein matters for protecting lean muscle. A light coconut milk keeps the sauce creamy and satisfying without the heavier calorie load of full-fat coconut milk.

The spinach adds fibre and nutrients, and the gentle, non-greasy nature of this curry makes it easy to tolerate when rich food feels like too much. Adding black lentils brings extra protein and fibre for more staying power.

~34 gProtein
per serving

~430Calories
per serving

25 minOne pan,
single serving

Ingredients · makes 1 serving

Cod filletFresh or defrosted, cut into large chunks 170 g
Light coconut milkFor a creamy but lighter sauce 150 ml
SpinachFresh, or a handful of frozen 50 g
White rice, dryTo serve · or cauliflower rice to lower carbs 50 g
Onion and garlicFinely chopped ½ · 1 clove
Curry paste or powderMild or medium, to taste 1 tbsp
Avocado oilFor frying 1 tsp
Black lentils, optionalCooked beluga lentils · adds protein and fibre 70 g
To finish, optionalFresh coriander, a squeeze of lime to taste

Method

Start the rice. Cook 50 g of white rice according to the packet instructions so it is ready when the curry is.
Build the base. Heat 1 tsp of avocado oil in a pan over medium heat. Soften the onion for 3 to 4 minutes, add the garlic and curry paste, and cook for another minute until fragrant.
Simmer the sauce. Pour in the light coconut milk and bring to a gentle simmer. Stir in the black lentils now, if using, and let it bubble for a couple of minutes to come together.
Add the cod and spinach. Nestle the cod chunks into the sauce and simmer gently for 6 to 8 minutes, until the fish is opaque and flakes easily. Stir the spinach through for the last minute until wilted.
Serve. Spoon the curry over the rice and finish with coriander or a squeeze of lime. Eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~34 gProtein ~430Calories ~5 gFibre ~42 gCarbs ~11 gFat

Makes one serving, without lentils. The cod provides most of the protein; adding 70 g of cooked black lentils adds roughly 6 g more protein plus extra fibre. Figures vary with the fillet size and rice portion.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.