GLP-1 Meal Ideas?

L

LabDad

Member
stealth health cookbook changed everything — small swaps that actually work if you can tolerate them. mac and cheese made with blended cottage cheese is my go-to. some glp1 apps have recipe filters now too, worth checking if you have nausea or other stuff to avoid.
 
Read 'Weightless' by Dr. Salas-Whalen. She recommends 100g protein per day, max 30g per meal, 2-3x strength training weekly. eat protein first on your plate, use shakes if hungry's low, space meals 3-4 hours apart.
 
bitter taste in mouth? been just water and electrolytes and ginger tea. haven't eaten since yesterday except small chicken and sugar-free yogurt drink. head aches from heat or not eating or no caffeine probably. don't want to force eating and throw up.
 
Different experience — it's the fit ones giving me grief about 'drugs' and 'cheating.' everyone judges something. breast feeding, rescue pets, plastic bottles... the judgment never stops. makes my head spin.
 
Lost about 20kg and most was fat because I kept lifting heavy and ate protein. Already on vitamin D before Mounjaro. Four small meals daily, high protein after gym. Training's tough but caffeine and gels save me.
 
I started sema to curb my appetite, but I think I'm eating too little. Usually, I have a donut in the morning and some turkey for dinner, plus lots of coffee. I work out about 5 times a week, split between weights and cardio. It's not a long-term plan. So, what are your typical meals and snacks?
 
I drink an iced protein coffee every morning made with protein powder, almond milk, and coffee. Sometimes I add hemp seeds or flaxseed to the mix. For lunch, I'll eat a piece of fruit, some nuts, a slice of cheese, or a protein bar. Dinner is usually a serving of meat or beans with a veggie. I'm not very hungry, so I focus on fiber and protein.
 
Do you use milk in your coffee? Try switching to protein milk. I drink so much coffee, lol, and I started adding more protein milk to get the full protein amount per serving. Some may not like doing that, tho!
 
Like before starting the GLP-1 med, I still eat: cabbage casserole, taco salad, deconstructed spring rolls, overnight oats, chicken stir-fry with rice, tofu and broccoli, sweet and sour tofu over rice with veggies, and different kinds of curries.

I still grab McDonald's fries, a lettuce-wrapped burger from A&W, whatever looks good at New York Fries, and my favorite sushi burrito from our local spot.
 
Protein shakes with banana, Costco breakfast wraps, huge salads with chicken, fruit, Greek yogurt, toast with peanut butter.
 
I have odd tastes while on this med, but here are some staples:

Snacks/breakfast:

-Pineapple (fresh or frozen) 🍍
-Granola (I check the protein first)
-Oatmeal cookies (homemade with a lot of seeds like chia, pumpkin, sesame, and dark chocolate)
-Fresh cheese
-Whole grain toast with nutritional yeast and olive oil
-Red Delicious or Honeycrisp apples
-Boiled eggs
-Energy balls for school
-Fresh juices with ginger
 
I eat a lot of chopped salads with whatever protein I have. A lot of eggs. Steaks, fish (usually salmon or tilapia), poke, ceviche, tuna + grilled veggies. Lots of wraps with hummus, lettuce, veggies, and protein. Tons of guacamole.
 
I don’t snack. I eat 4 eggs and fruit for breakfast, cottage cheese and tuna or another protein at lunch, and protein, veggies, and sweet potatoes or rice!
 
That workout routine on basically a donut and some turkey will catch up soon, especially with possible muscle loss. The protein is probably the biggest problem. You probably need around 130 to 150g a day for that activity level, which is hard to reach when you aren't very hungry without really trying. Some easy, low-volume go-tos: Greek yogurt, cottage cheese, eggs, and protein shakes. Not fancy, but they add up fast without needing a big appetite. Here's a recipe if you want it. All that coffee on empty isn't helping either...
 
My go-to is steel-cut oats cooked in chicken broth. I cook a big batch for a few days and microwave single portions. I top it with a fried egg and garlic chili oil. If I have leftover chicken, I'll use that and some avocado slices. Lunch is usually leftovers or cottage cheese, smoked salmon, avocado, capers, and bagel seasoning. Dinner changes, but I make sure to include salads and veggies. For snacks, I like apple slices with peanut butter, peanut butter pretzels, or carrot/cucumber slices with hummus.

For dessert, I usually go with some honey Greek yogurt and fruit.
 
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