If you take GLP-1 medications, you may wonder which foods are best to pair with them. Although it certainly varies by person, there are definitely some helpful guidelines that can help you out. Weight Watchers states that some nutrition practices can apply to most members taking these medications. According to WW, these practices include “eating enough food from lean protein sources, including a variety of fiber-full plant foods like whole grains, fruits and vegetables, and monitoring your portion sizes of healthy fats.”
Specifically, some excellent staple items include chicken, fish, tofu, cottage cheese, veggies, and whole grains. There are certainly other foods to eat, but these foods serve as an excellent base for your dishes since you can build upon them. Below, we have 15 dinner recipes that are not only tasty but also suitable for people using GLP-1 meds. The meals range from chicken to seafood to plant-based options, so there is plenty of variety for you to choose from!
1. Vegan Kebabs
Plant-based protein sources such as tofu are fantastic for people who take GLP-1 medications. Even if you don’t switch to a full plant-based diet, you can incorporate it into your diet more often. This kebab recipe is a great way to start! It will leave you feeling satisfied. It has delicious components such as extra firm tofu, bell peppers, zucchini, onions, cherry tomatoes, and mushrooms.
2. Baked Tilapia with Lemon
Tilapia is a low-fat fish and an excellent source of protein! You can make it more exciting by recreating this vibrant, citrusy dinner recipe. Indulge in fresh tomatoes, feta cheese, lemon, shallots, garlic, and more flavors. There are plenty of seasonings as well as capers that make it sophisticated. You can always swap the feta cheese for a different type of cheese.
3. Chicken and Asparagus Lemon Stir-Fry
This light and healthy stir fry contains nonstarchy vegetables and a lean protein source: chicken. This makes it ideal for people who need to watch what they eat with their GLP-1 medications. This recipe comprises skinless chicken breast, reduced-sodium chicken broth, fresh asparagus, garlic, and ginger. It has hints of fresh lemon juice and black pepper to give it a tangy touch.
4. Turkey Lasagna Zucchini Boats
Turkey is another lean meat you can use when adjusting your diet to taking GLP-1 medications. This recipe doesn’t contain overly starchy ingredients, either! However, it does have a good amount of cheese, so you can always use a low-moisture, part-skim mozzarella instead of the regular type. The base of the dish is tender zucchini boats, which you stuff with a mixture of seasonings, tomato paste, and lean ground turkey!
5. Cauliflower Fried Rice with Crispy Tofu
Weight Watchers mentions that people taking GLP-1 medication often monitor their carbohydrate intake. This recipe is suitable for those taking this class of medications, as it utilizes cauliflower fried rice instead of regular white rice. As far as the protein goes, this meal contains crispy tofu, which is delicious and healthy! You’ll also enjoy carrots, peas, eggs, and garlic when enjoying this dinner.
6. Mediterranean Farro Salad
Enjoying whole grains when taking GLP-1 medications is a smart move! This delicious salad is a perfect light and healthy dinner for you to try out. It includes farro, bell peppers, cucumbers, cherry tomatoes, olives, and homemade dressing. It also has fresh herbs. You can mix this with mixed greens to make it heartier!
7. Cottage Cheese Broccoli Bake
Low-fat dairy products such as cottage cheese are a great way to enjoy dairy when taking GLP-1 medications. The unique and tasty recipe utilizes cottage cheese and broccoli as the main components. However, it also suggests adding chicken to make it heartier. This light casserole serves nine people and is baked for 15 to 20 minutes!
8. Sheet Pan Shrimp and Veggies
Enjoy a lean protein and nourishing sheet pan dinner when you try this recipe by Nourish and Fete. You’ll be in heaven with ingredients such as shrimp, broccoli, bell peppers, tomatoes, and zucchini! It has Italian seasoning, garlic, and other seasonings to take the flavor of a notch. This recipe doesn’t have overly starchy foods, and it doesn’t contain tons of dairy, either.
9. Deliciously Light Chicken Florentine
Greek yogurt is a great option for making sauces that allow you to enjoy classic dishes without leaving them out of your diet. Although our recipe suggests using plain low-fat yogurt, you can swap it for nonfat Greek yogurt as long as you are careful when heating it. Aside from that, this dish has skinless chicken cutlets as the main component, and it’s flavored with parmesan cheese, chicken broth, and fresh spinach leaves.
10. Easy Ground Turkey and Zucchini Skillet
This nutritious dinner is incredibly easy to make and combines fresh vegetables with lean protein! Therefore, it’s a fantastic dinner option for people taking GLP-1 medications. With ingredients like ground turkey, minced garlic, zucchini, bell peppers, and more, there is flavor in every bite. The best part is that it only takes 30 minutes to make!
11. Mediterranean Grilled Chicken Thighs with Dill Yogurt Sauce
Many people who take a GLP-1 medication lean towards a Mediterranean-style diet since it typically contains lean meat, whole grains, and healthy vegetables. This specific Mediterranean recipe combines delicious chicken thighs with a homemade yogurt sauce. The perfectly browned chicken has a deep flavor and pairs wonderfully with the Greek yogurt, fresh dill, and garlic in the sauce. There are also hints of lime and cayenne!
12. Low Carb Parmesan Garlic Shrimp Zucchini Noodles
Inside Bru Crew Life posted this recipe for a scrumptious garlic shrimp dinner recipe. Rather than having regular pasta noodles, it utilizes zucchini noodles, which make it extra light and lower in carbs. This is good news if you are tracking your carbs! The main components of this dish are medium shrimp, cherry tomatoes, zucchini noodles, and garlic. It does have a small amount of parmesan cheese, but it isn’t too much to worry about.
13. Healthy Oven Baked Cod
Cod is a low-fat protein and can make your weeknight dinners much more exciting! This unique dish only takes 25 minutes to make and has simple ingredients you might already have. For example, you will need grape tomatoes, garlic, lemon juice, chili flakes, and cod fillets. You can always include whole grain or fresh veggies if you want the dish to be more satisfying.
14. Mediterranean Turkey Bowls
Here is another Mediterranean-style dish for you to try out. It combines ground turkey, garlic, rice, tomatoes, and cucumber. It also has red onions and a couple of other ingredients! If you need to watch your carb count closely, you can always swap the white rice for cauliflower rice. Overall, this is an easy dish to make, and it has vibrant, fresh flavors that you will love!
15. Baked Tofu Teriyaki Buddha Bowl
You don’t have to be plant-based to enjoy this incredible supper. With vibrant colors due to the edamame, mushrooms, pineapple, and broccoli, your mouth will water just from looking at it. The main source of protein in this dish is teriyaki baked crispy tofu! This recipe makes three servings and takes about 40 minutes. You can thank Plant Based Jess for creating this recipe.
15 Dinner Ideas for People Using GLP-1 Meds
Ingredients
- 600 g boneless, skinless chicken cutlets
- ½ cup plain low-fat yogurt, 120 ml
- 2 cups spinach leaves, 120 g.
- 2 tablespoons grated parmesan cheese
- 1 cup chicken broth, 240 ml
- 1 teaspoon cornstarch
- 1 teaspoon oil
- Salt and pepper to taste
Instructions
- Begin by generously seasoning both sides of the chicken cutlets with a sprinkle of salt and a dash of pepper. This initial seasoning will create a flavorful base for your Chicken Florentine.
- In a pot, heat the oil over medium-high heat until it’s nicely warmed. Gently place the seasoned chicken cutlets into the pot, and let them sizzle and sear for approximately 3 minutes on each side.
- Next, introduce the spinach leaves to the same pot. Stirring gently, let the spinach mingle with the chicken.
- As the spinach wilts, it’s time to prepare a smooth sauce. Dilute the cornstarch in the chicken broth, ensuring no lumps remain. Pour this mixture into the pot with the chicken and spinach, and increase the heat to high. Allow the flavors to meld as the sauce thickens for about 5 minutes.
- With the sauce at a simmer, introduce the low-fat yogurt and grated parmesan cheese. Stir these ingredients into the pot until they’re fully integrated. Cover the pot and let the sauce gently simmer for an additional 2 minutes, allowing the flavors to meld harmoniously. To serve, plate your Chicken Florentine alongside a side of steamed vegetables or your favorite accompaniment.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
