Figuring out what to eat with your GLP-1 medication can be a process. It can take some time to get in the groove of things and develop easy lunch ideas that help you stay on track with your goals. You might be wondering, “Do I need to change my diet when starting this type of medication?”
Weight Watchers states that although there are recommended guidelines, it’s good to know your body and figure out how to manage your personal health and what works for you. WW reports, “If you have hypertension, we recommend limiting your sodium. If you have diabetes, you likely need to monitor and control (but not eliminate!) carbohydrates”. Aside from that, though, eating high-protein foods and low-fat dairy is suggested for everyone taking a GLP-1 medication.
Fortunately, there are plenty of ways to make easy lunches that fit these standards. We’ve got a wide range of options for you to make, ranging from salads to nourishing bowls to yummy wraps! Now, you have one less thing to worry about since lunch is figured out.
1. Greek Yogurt Chicken Salad (Low Calorie)
Both chicken and Greek yogurt are high-protein foods that will satisfy you! Greek yogurt is a low-fat dairy, which is perfect for those taking GLP-1 medication. You can dress up this Greek Yogurt Chicken Salad however you wish, whether to transform it into a lettuce wrap, sandwich, or on top of a bed of lettuce. The main components in this dish include chicken, nonfat Greek yogurt, celery, apples, and pecans.
2. Pineapple Chicken and Rice Wraps
Our Pineapple Chicken and Rice Wrap recipe is ideal for those taking GLP-1 medications because it is a well-rounded meal. It has plenty of protein due to the boneless, skinless chicken! It also uses flat-out wraps, fresh pineapple, and pineapple cooking sauce. If you need to watch your carbs, you can always swap the white rice for cauliflower rice. This is a quick and easy lunch; it only takes 25 minutes.
3. Chicken Burrito Bowls Meal Prep
Here’s a fantastic option for lunch that you can meal prep for the week. This light and healthy lunch includes flavors of arugula, grape tomatoes, corn, and black beans. The main component is the shredded seasoned chicken and the basmati rice! However, use whichever rice you prefer. It also has Caesar dressing to give it more pizzazz. This recipe takes just 30 minutes and makes four meal prep bowls.
4. Mediterranean Cod with Roasted Cherry Tomatoes, Olives, and Feta
Cod is a high-protein fish perfect for lunch. This specific recipe also happens to be low in carbs and contains fresh ingredients such as garlic, cherry tomatoes, and fresh thyme. It contains only a small amount of crumbled feta cheese, making it great for people taking GLP-1 medications and avoiding dairy. This serves as an excellent dinner if you want to enjoy leftovers the next day.
5. Tofu Salad
Although changing your diet isn’t necessary, many people taking GLP-1 medication lean towards more plant-based foods. This tofu salad is a great place to start if you want to do that! However, you don’t need to be fully plant-based to enjoy it. It has delicious crispy tofu, avocado, cucumber, corn, and tomatoes. Of course, you can’t forget the lettuce and the delicious tahini sauce!
6. Cottage Cheese Tuna Salad
Rather than using fatty ingredients to make tuna salad, you can opt for cottage cheese, a recommended food for folks on GLP-1 medications. It’s a low-fat dairy option that can create a deliciously light tuna salad. This recipe contains red onions, capers, dill pickles, albacore tuna, and plenty of seasonings. Slather it onto bread or enjoy it on a mixed green salad.
7. Lunch Prep: Instant Pot Wheat Berry Salad
Here’s another meal prep option for you to try out. Whole grains are highly beneficial for those taking GLP-1 medications! This recipe also has plenty of fiber and other vitamins. It contains whole-grain wheat berries, carrots, cucumber, cabbage, and dried cranberries. It doesn’t stop there, though. It also has apples, tomatoes, onions, nuts, and cheese! This recipe will nourish you and give you the energy to finish your day.
8. Shrimp and Vegetables Skillet
Lean protein sources will benefit your weight loss journey no matter what, but especially when taking GLP-1 medications. You’ll be happy to learn that this 30-minute lunch recipe has luscious flavors due to fresh vegetables and tender shrimp. Specifically, it has squash, zucchini, bell peppers, and onions. All you need are some simple spices to jazz up the shrimp (and fresh garlic and lime)!
9. Vegan Tofu Patties
Make tofu more exciting when you transform it into crispy patties! These delicious patties contain tofu, coriander, garlic, soy sauce, chili sauce, and more. They also have carrots, spring onions, and oats. They’re extremely versatile, as you can serve them with a side salad, fresh fruit, veggies, or rice. The best part is that this recipe makes 16 patties, so you can make a batch and freeze them for later.
10. Ground Turkey Lettuce Wraps
This light and nutritious lunch will impress you with its delicious qualities, from the crisp lettuce to the shredded carrots, ground turkey, and sauce. You’ll be in love! You can use iceberg lettuce, bib lettuce, or even butter lettuce. The choice is up to you. For best results, we suggest using extra lean ground turkey. You can also add other vegetables if you wish, such as onions or bell peppers.
11. Weight Watchers Egg Roll In a Bowl
If you are looking for a low-carb recipe while taking GLP-1s and avoiding dairy, this dish is perfect for you. It is packed with protein from ground chicken and other healthy ingredients like cabbage, carrots, onions, and garlic. To give it a classic egg roll flavor, we have added sesame oil, rice vinegar, siracha, and reduced-sodium soy sauce.
12. Healthy Greek Yogurt Egg Salad
This healthy egg salad is the perfect foundation for your next lunch. With hard-boiled eggs, nonfat Greek yogurt, fresh dill, and chives, you will enjoy every bite. It also has hints of garlic and onion. Put this in a lettuce wrap or put it on a sandwich. There are plenty of ways to enjoy it. This recipe only takes just over 15 minutes to make, and it yields six servings, making it perfect for meal prep.
13. Ground Turkey – Korean-Style
Turkey is a lean protein source ideal for those taking GLP-1 medications. The specific recipe helps you make delicious Korean-style ground turkey, which is out-of-this-world! With hints of brown sugar, red chili flakes, garlic, and ginger, it has many dimensions of flavor. You can top it with chives and sesame seeds! Serve this with cauliflower rice, veggies, or whatever you wish. In total, you only need 20 minutes to make this.
14. Easy Shrimp Ramen Soup
Soup can be an easy and delicious option for lunch! You can make it beforehand, bring it to work, and reheat it. This recipe is healthy since it contains shrimp, mushrooms, other veggies, and low-sodium broth. It also has some ramen noodles! Garnish it with fresh green onions to give it a vibrant and refreshing final touch.
15. Spinach Cucumber Chicken and Ranch Wraps
Here is another chicken wrap recipe that is perfect for lunch! This is a high-protein meal due to the protein-up carb-down Flatout wraps. The filling contains cooked shredded chicken, ranch dressing, spinach, and diced cucumber. For best results, use zero-point ranch dressing, which is healthier! You can also make your ranch with Greek yogurt if you wish.
15 Lunch Ideas for People Using GLP-1s
Ingredients
- 454 g. ground chicken
- 1 small white cabbage, thinly sliced (approximately 4 cups or 380 grams)
- 2 large carrots, 250 g., julienned
- ½ cup 80 g. onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced (approximately 12 grams)
- ¼ cup reduced-sodium soy sauce, 60 ml
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon Sriracha sauce, optional
- 2 green onions, chopped (for garnish)
- Sesame seeds, for garnish, optional
Instructions
- Thinly slice the cabbage.
- In a small bowl, combine the soy sauce, sesame oil, rice vinegar, and Sriracha sauce. Set aside.
- In a large skillet or wok, cook the ground chicken over medium-high heat until no longer pink, breaking it apart into crumbles as it cooks. Remove the cooked chicken from the skillet and set it aside.
- In the same skillet, add a little oil if needed, then sauté the minced garlic and ginger until fragrant, about 1 minute.
- Add the chopped onion and julienned carrots to the skillet. Cook for 3-4 minutes or until the vegetables begin to soften.
- Stir in the thinly sliced cabbage and continue to cook, tossing frequently, until the cabbage is tender yet still slightly crisp, about 5-7 minutes.
- Return the cooked chicken to the skillet and pour the prepared sauce over the mixture. Stir well to combine and coat everything evenly. Cook for an additional 2-3 minutes to heat through.
- Serve hot, garnished with chopped green onions and sesame seeds if desired.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
