Food as Medicine: Meal Ideas While on a GLP-1 Drug
By Lizzie Streit, MS, RDN, LD
Taking a GLP-1 receptor agonist, such as semaglutide medications, can be highly effective for weight loss. However, it’s not something you can just take and forget. Eating a balanced, nutritious diet is vital to support the medication’s purpose and mitigate side effects.
At Healthy For Life Meals, we believe in the power of food as medicine - using nourishing meals to support your body and enhance your well-being. This post highlights how to eat well when taking a GLP-1 drug, followed by 30 real life meal ideas that you can easily put together to support your health through food while on medication. You’ll notice that plenty of meals from our 1200 calorie meal plan and other menus made the list!
Nourishing Your Body on Semaglutide
GLP-1 medications are designed to help the body release insulin when blood sugar is high and slow down digestion, leading to improved blood sugar control and reduced appetite. As food intake decreases, it’s important to eat enough of the right kind of foods to make sure you get the nutrients you need.
Our philosophy of food as medicine ensures each meal is designed to give your body what it needs to thrive. Adequate protein intake is particularly important when taking semaglutide to help maintain muscle mass while you lose fat. Plus, you’ll want to get enough fiber and eat a moderate amount of carbohydrates to support blood sugar control. Eating fiber-rich foods may also help with managing constipation, a possible side effect of GLP-1 drugs.
Finally, many people on these medications prefer to eat smaller, more frequent meals instead of a few large meals to prevent discomfort from slowed digestion. Intake of sugars and refined carbs, alcohol, and foods high in saturated or trans fats should be limited, since they may worsen digestive discomfort. And don’t forget — staying hydrated is helpful for minimizing side effects and feeling energized!
30 Meals to Try
Breakfast
1. Cottage Cheese with Berries and Chia Seeds
Choose low-fat cottage cheese, since whole milk versions with a higher fat content may worsen digestive side effects.
2. Cheddar Egg Wrap with Black Bean Salsa and Fresh Grapes (from HFLM!)
This breakfast from our traditional menu is a high-protein option that doesn’t skimp on fiber.
3. Tofu Scramble with Spinach
Crumble a block of tofu until it resembles pieces of scrambled eggs. Cook with cumin, paprika, and nutritional yeast (or cheese). Add a handful of spinach for a fiber boost.
4. Seasoned Scrambled Eggs and Garlic Roasted Potatoes (from HFLM!)
We love the simplicity of this delicious, yet balanced, breakfast.
5. Pumpkin Pie Yogurt with Cinnamon Granola (from HFLM!)
All the delicious flavors of pie without the excess sugar and fat, this mouthwatering breakfast uses Greek yogurt and actual pumpkin for protein and fiber.
6. Hard-Boiled Eggs and Fruit
This grab-and-go breakfast is easy to prep ahead of time by making hard-boiled eggs in bulk. Or, you can buy them from the store and just pair with a clementine or banana for healthy “fast” food.
7. Chicken Breakfast Sausage with Whole Grain Cereal and Milk
Not in the mood for eggs? Heat up some breakfast sausage patties, ideally made with ground chicken and seasonings (no additives), and pair with a bowl of cereal and milk. Try an option like Nature’s Path Heritage Flakes or Seven Sunday’s Muesli for a lower sugar, higher fiber choice.
8. Protein Smoothie
Low-volume smoothies are a good option for when you’re not feeling hungry in the morning but need to nourish your body. Try a smoothie with a scoop of vanilla whey protein powder, frozen berries, and milk or yogurt.
9. Avocado and Egg Toast with Fresh Tomatoes and Feta Cheese (from HFLM!)
This toast is loaded with fiber and protein and tastes great at the same time!
10. Whole Grain Pancakes with Lemon Ricotta and Blueberry Compote (from HFLM!)
Filling, fiber-rich whole grains make up the base of these delicious pancakes.
Lunch
1. Tuna Salad Lettuce Wraps
Drain a can of tuna (packed in water), mix with some plain Greek yogurt and spicy mustard, and add diced celery. Serve on butter lettuce leaves.
2. Roasted Sesame Chicken and Balsamic Broccoli Salad (from HFLM!)
The balsamic sesame garlic dressing in this meal makes eating protein and fiber so enjoyable!
3. Chicken Burger with Avocado and Carrot Sticks
Use a packaged option like Amylu brand or make homemade burgers in bulk to freeze and reheat for lunch. Top with avocado, lettuce, and tomato. Keep it low-volume, or add a whole grain bun if desired.
4. Southwest Chopped Salad (from HFLM!)
This salad packs a ton of fiber and color, thanks to beans, corn, red peppers, cucumbers, and tomatoes.
5. Lentil Soup with Apples and Hummus
Lentil soup is easy to meal prep and reheat, but you can also find canned options without additives (look for Amy’s organic brand).
6. Smoky Black Bean Soup and Cornbread (from HFLM!)
Full of flavor and fully prepped for you, it even has guacamole.
7. Egg Salad with Seed Crackers
Hard-boiled eggs can get repurposed for lunch. Mash them with some Greek yogurt and mustard for quick egg salad.
8. Turkey Roll-Ups and Peaches
Roll up slices of deli turkey with Swiss cheese and cucumber slices if desired.
9. Buffalo Chicken Bowl (from HFLM!)
This mouthwatering lunch is a great way to add some variety to your meal plan and includes black beans, rice, and celery.
10. Italian Cheese and Veggie Pizza with Spring Mix Salad (from HFLM!)
A personal pizza made on naan style flatbread is a great option for a small yet filling lunch.
Dinner
1. Penne Gratin with Meatballs and Vegetables (from HFLM!)
Pasta…but make it fiber-rich! This dish includes whole wheat penne, white beans, tomatoes, and spinach alongside turkey meatballs.
2. Shrimp and Cauliflower Rice Stir Fry
Cook shrimp in a skillet with riced cauliflower (available in most frozen vegetable aisles), add stir fry veggies, and some soy sauce before serving.
3. Salmon with Quinoa and Roasted Broccoli
Cook the quinoa in vegetable broth for some additional flavor, and add a sprinkle of parmesan to the broccoli.
4. Roasted Pulled Turkey with Vegetable Farrotto and Roasted Carrots (from HFLM!)
The farro base resembles risotto but with more fiber.
5. Thai Turkey Burger with Cucumber Topping and Cabbage Salad (from HFLM!)
You’ll love the flavors in this Thai-inspired meal that provides several colorful plant foods, including edamame and tomatoes.
6. Roasted Chickpeas and Cauliflower with Mint Greek Yogurt
Dip the chickpeas and cauliflower in a quick sauce made from low-fat Greek yogurt, fresh mint, and lemon juice for extra protein and flavor.
7. Cabbage and Bean Soup
Combine shredded cabbage, white beans, and vegetable broth in a pot. Add thyme, paprika, and garlic. Simmer until the cabbage is tender.
8. Chicken and Vegetable Stir Fry in a Ginger Lime Sauce (from HFLM!)
Stir fries are such an easy way to pair protein and veggies together in flavorful ways. This one is served with spinach and rice for a balanced meal.
9. Almond Baked Cod with Couscous and Vegetables (from HFLM!)
Cod is an excellent lean protein choice when taking a GLP-1 medication.
10. Spinach and Feta Omelet with Orange Wedges
Breakfast for dinner is always a good idea! An omelet is a high-protein choice when you want to switch up your protein sources for the last meal of the day.
Final Note from Healthy For Life Meals: We believe food is powerful medicine. Each of our meals is carefully crafted to support optimal health - whether you’re managing weight, improving blood sugar, or simply trying to feel your best while taking a GLP-1 medication.
Eating well doesn’t have to be complicated. Let us make it easy. Our scientifically balanced, chef-prepared meals are delivered fresh and designed to help you succeed. Fuel your journey. Nourish your body. Experience the power of food as medicine with Healthy For Life Meals. Get $10 off your first order with discount code: TryHFLM.