If you're taking GLP-1 medications like semaglutide, you’ve likely noticed changes in your appetite and how your body processes food. Eating the right kinds of meals can not only complement the effects of your medication but also help you feel more satisfied, reduce side effects like nausea, and boost your energy levels.
Why Recipes Matter on GLP-1
GLP-1 medications work by slowing digestion and increasing satiety. That means you’ll feel full sooner and eat smaller portions. Choosing nutrient-dense, protein-rich meals can help you make the most of these changes without sacrificing flavor or satisfaction.
These recipes are designed to be:
- High in protein and fiber
- Low in added sugars and refined carbs
- Easy on the stomach
- Flavorful and satisfying in small portions.
Breakfast: Greek Yogurt Power Bowl
Prep Time: 5 minutes
Ingredients:
- 1 cup plain Greek yogurt (non-fat or low-fat)
- 1 tbsp chia seeds
- 1/4 cup fresh berries (blueberries, strawberries, etc.)
- 1 tbsp chopped almonds
- Optional: drizzle of honey or stevia for sweetness
Instructions:
In a medium bowl, add the Greek yogurt. Sprinkle chia seeds evenly across the top. Add a layer of berries and top with chopped almonds. If desired, drizzle with a small amount of honey or stevia for sweetness. Let sit for 5–10 minutes to allow the chia seeds to expand, then enjoy cold with a spoon.
Tip: Prepare the night before for a ready-to-eat breakfast the next morning.
Macronutrients (approx.):
- Calories: 260
- Protein: 20g
- Carbs: 18g
- Fat: 12g
- Fiber: 5g
Lunch: Protein-Packed Veggie Wrap
Prep Time: 10 minutes
Ingredients:
- 1 whole wheat or low-carb wrap
- 3 oz grilled chicken breast (or tofu for a plant-based option)
- 1/4 avocado, sliced
- Mixed greens (spinach, arugula, kale)
- 1 tbsp hummus or Greek yogurt dressing
Instructions:
Lay the wrap flat on a clean surface. Spread hummus or dressing evenly over the center of the wrap. Layer with mixed greens, then add the grilled chicken breast and avocado slices. Roll the wrap tightly from one side, folding in the ends as you go to keep ingredients secure. Slice in half diagonally for easy handling.
Tip: Use pre-cooked grilled chicken or leftover protein for even faster prep.
Macronutrients (approx.):
- Calories: 330
- Protein: 28g
- Carbs: 22g
- Fat: 16g
- Fiber: 7g
Dinner: Salmon & Quinoa Bowl
Prep Time: 20 minutes
Ingredients:
- 4 oz baked or grilled salmon
- 1/2 cup cooked quinoa
- Steamed broccoli or roasted Brussels sprouts
- Lemon wedge for seasoning
Instructions:
Cook quinoa according to package directions, then fluff with a fork. Meanwhile, grill or bake the salmon until it flakes easily with a fork, about 10–12 minutes at 375°F. Steam the broccoli or roast Brussels sprouts until tender. Assemble the bowl with quinoa on the bottom, salmon on one side, and veggies on the other. Squeeze lemon juice over the top just before serving.
Tip: Roast vegetables with olive oil and garlic for added flavor.
Macronutrients (approx.):
- Calories: 400
- Protein: 32g
- Carbs: 25g
- Fat: 20g
- Fiber: 6g
Snack Ideas
When you need a quick bite between meals, try these GLP-1-friendly snack options:
- Hard-boiled eggs (78 calories, 6g protein): Boil for 9–12 minutes, peel, and sprinkle with a bit of salt.
- Small handful of mixed nuts (160 calories, 6g protein, 14g fat): Choose unsalted for lower sodium.
- Baby carrots with hummus (120 calories, 3g protein, 4g fiber): Serve 10–12 carrots with 2 tbsp hummus.
- Cottage cheese with cucumber slices (100 calories, 12g protein): Top 1/2 cup low-fat cottage cheese with sliced cucumbers and a pinch of pepper.
Tip: Pre-pack snacks into containers to grab on the go throughout the week.
Final Thoughts
With the right food choices, GLP-1 medications can work even more effectively to help you reach your goals. These recipes are designed to support your journey while keeping your meals enjoyable and easy to prepare.
Be sure to talk to your healthcare provider or a registered dietitian if you have specific dietary needs or restrictions.
