Tip: The ‘two-rollup minimum’
If you can do two rollups, you’ve anchored your day with protein.
Ingredients
Recommended Products
For this recipe, these products help:
-
Protein powder — Essential for hitting protein goals. Whey protein powder is versatile and mixes well.
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Meal prep containers — For storing portions. Glass meal prep containers are durable and microwave-safe.
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Water bottle — Stay hydrated. A large water bottle helps you track intake.
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- 4–6 slices deli turkey (or chicken)
- 2 slices cheese (or 1/2 cup cottage cheese on the side)
- Optional: mustard, pickles, cucumber slices, lettuce
Directions
- Lay turkey slices flat.
- Add cheese + a smear of mustard.
- Roll up and eat.
GLP-1 friendly notes
- Keep portions small; you can always make a second batch.
- If you get "stuck" chewing, switch to cottage cheese / yogurt style proteins.
Warning: If swallowing feels difficult
Don’t force it — switch to softer foods and hydrate. If it’s persistent, check in with your clinician.
More no-cook protein ideas
- Tuna packet bowl
- Tuna salad (shelf-stable)
- Protein goals made simple
- High-protein snacks for low appetite
