Created by Rosemary Shrager with support from Numan’s VP of Behavioural Medicine and Registered Dietitian, Zoe Griffiths, The Numan Craving Cookbook helps you make sense of your cravings. It uses big flavours, comfort, and behavioural science to make good food genuinely appealing.
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Cravings come from real places. We crave when we’re tired, when we’re happy, when we’re stressed, and when we’re just looking for comfort. They’re shaped by habit, memory, and the simple fact that food is tied to how we live our days.1
But when snacks are designed to be irresistible, sleep is off, and hormones are changing, those signals get scrambled. Cravings stop feeling helpful and start to feel like something to fight.
The Numan Craving Cookbook doesn’t try to silence cravings. It shows you how to work with them, using real food, deep flavour, and proper satisfaction, so wanting something makes sense, and eating it feels right.
Good food doesn’t have to be complicated to be delicious and nourishing. These recipes are designed to help cravings settle naturally, using protein, fibre, and real satisfaction so meals last longer and cravings stay quieter. We’ll be releasing new recipes weekly, but here are three to get you started.
Rosemary's Fakeaway Salmon Stir-Fry
Sticky, citrusy salmon with wholemeal noodles, ginger, and pak choi. Perfect for bold flavour and easy take-away satisfaction.
Rosemary's Go-To Beans on Toast
Slow-cooked, smoky baked beans served on hearty wheaten toast. Simple, comforting food that feels indulgent but eats like a balanced meal.
Rosemary's Sweet Beet Brownies
Rich, fudgy chocolate brownies made with beetroot and no refined sugar, for a deeply satisfying treat without the heavy crash.
The recipes in this cookbook are designed to do more than taste good. Each recipe is built around foods that help you feel satisfied and full for longer.
Drawing on her own journey through healthy, supported weight loss, and with help from Zoe, Rosemary Shrager has shaped these recipes using protein, fibre, and balanced fats to help keep hunger steady. The meals are well-portioned, practical, and designed to work across real life, proving you don’t have to give up comfort or flavour to eat in a way that supports long-term health.5,6
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Rosemary Shrager is a chef, writer, and broadcaster who has spent decades showing Britain how to cook food that’s generous, flavour-led, and rooted in practicality.
More recently, she’s spoken openly about her own health journey, including using weight loss treatments as part of a medically supported approach to weight management. That experience, particularly the quieting of constant food thoughts, inspired The Numan Craving Cookbook: a collection of recipes designed to be deeply satisfying, supportive of appetite regulation, and genuinely tempting when cravings hit.
Zoe Griffiths is a Registered Dietitian and behavioural medicine expert with over 20 years’ experience helping people build healthy habits that actually last. She’s led behaviour change programmes at global health organisations and now heads Behavioural Medicine and Health Coaching at Numan.
On The Numan Craving Cookbook, Zoe partnered with Rosemary to build recipes that satisfy cravings, blending appetite science, GLP-1 principles, and psychology to create food that supports the body and the brain when temptation hits.
Cravings don't always show up in the same way. Some people are triggered by visual cues, while others are affected by stress or fatigue.1 They're shaped by what’s happening in your body, as well as your mood, energy levels, and surroundings. So some days can feel easier, while others might feel like a constant negotiation with food.
The evening slump
For 31% of people, this is when food cravings usually hit.7 The day’s taken everything out of you, your brain is tired of making choices, and food starts to feel like the easiest kind of comfort.
Stress and fatigue
When stress builds, cortisol rises and appetite signals get noisier, often pulling you toward quick, comforting foods. For around 24% of people, food becomes the nervous system’s way of trying to calm things down.7
Boredom eating
When there’s nothing else pulling your attention, food can start to fill the gap. In flat moments, the brain looks for stimulation, and food is quick, familiar, and always close by, which is why around 33% of people say boredom drives their eating.7
Ultra-processed temptation
Highly processed foods are built to hook your reward system fast, before fullness kicks in. With 35% blaming fast-food availability and 24% snack placement in shops, wanting them is exactly what the system is built to make you do.7
Social cues
Sometimes it’s not hunger at all, it’s the people around you. Someone opens a packet, orders dessert, pours a drink, and suddenly you want it too. Eating is social, emotional, and contagious. Wanting what others are having is part of being human.
Hayashi D, Edwards C, Emond JA, Gilbert-Diamond D, Butt M, Rigby A, et al. What is food noise? A conceptual model of food cue reactivity. Nutrients. 2023;15(22):4809
Guarneiri LL, Kirkpatrick CF, Maki KC. Protein, fiber, and exercise: a narrative review of their roles in weight management and cardiometabolic health. Lipids Health Dis. 2025;24(1):237
Nazari J, Yadegari N, Khodam S, Almasi-Hashian A, Amini S. Effect of consumption of whole-wheat breads on FBS, HbA1c, and blood lipids in patients with type 2 diabetes. Prev Nutr Food Sci. 2021;26(3):269–74.
Yalçın T, Al A, Rakıcıoğlu N. The effects of meal glycemic load on blood glucose levels of adults with different body mass indexes. Indian J Endocrinol Metab. 2017;21(1):71–5.
Dhurandhar EJ, Maki KC, Dhurandhar NV, Kyle TK, Yurkow S, Hawkins MAW, et al. Food noise: definition, measurement, and future research directions. Nutr Diabetes. 2025;15(1):30
Cook G. Quieting ‘food noise’: How GLP-1s and mindfulness rewire the default mode network (DMN) and reward circuits. Cureus. 2026;18(1):e10081
Numan nationwide survey of over 2,000 UK adults
