🔬 GLP-1 Optimised · Low GI · 21 Full Recipes with Science
7-Day GLP-1 Meal Plan Breakfast · Lunch · Dinner — Eat Smart. Feel Full. Live Better.
Low GI · High Protein · Anti-Cravings · GLP-1 Compatible
📖 Get My Complete GLP-1 GuideWhy This 7-Day Plan Works for GLP-1 Users
Every single meal in this plan is scientifically selected to maximise your body's natural GLP-1 secretion — the same hormone that GLP-1 medications like Ozempic and Wegovy mimic. Whether you're on medication or using food alone, these 21 recipes will help you feel fuller longer, stabilise blood sugar and accelerate fat loss.
The GLP-1 Science Behind Every Meal
Understanding why each food choice amplifies your results
High Protein = More GLP-1
Dietary protein is the #1 natural GLP-1 trigger. Every gram of protein consumed stimulates L-cells in your gut to release GLP-1, extending satiety by 3–5 hours.
Omega-3 Amplifies GLP-1
Fatty fish like salmon and cod contain EPA & DHA which directly upregulate GLP-1 receptor expression — making your body more responsive to every GLP-1 signal.
Fibre Feeds GLP-1 Bacteria
Prebiotic fibres from vegetables and legumes feed gut bacteria that produce butyrate — a short-chain fatty acid that stimulates GLP-1 secretion through the gut-brain axis.
Healthy Fats Slow Glucose
Olive oil and avocado fats slow gastric emptying, flattening the blood sugar curve and extending the window during which GLP-1 remains active after eating.
Fermented Foods Support GLP-1
Yogurt, kefir and fermented vegetables increase microbiome diversity — a diverse gut microbiome produces significantly more GLP-1 than a depleted one.
📚 Get 100+ GLP-1 optimised recipes + a complete 30-day metabolic reset plan in the full guide!
Your 7-Day Visual Meal Plan
Complete overview of all 21 meals at a glance
Quick Reference — Times & Calories
| DAY | ☀️ BREAKFAST Energising & satisfying |
🍽️ LUNCH Complete & nourishing |
🌙 DINNER Light & restorative |
|---|---|---|---|
|
📅
MONDAY |
Greek Yogurt Berry Bowl 🫐 | Chicken Quinoa Salad 🥗 | Lemon Salmon & Greens 🍋🐟 |
|
📅
TUESDAY |
Avocado Egg Toast 🥑 | Turkey Lettuce Wraps 🥬 | Zucchini Noodles & Meatballs 🍝 |
|
📅
WEDNESDAY |
Chia Protein Pudding 🍓 | Tuna Chickpea Bowl 🐟 | Herb Chicken Veg Tray 🍗 |
|
📅
THURSDAY |
Cottage Cheese Pear Bowl 🍐 | Salmon Power Bowl 🥗 | Stuffed Bell Peppers 🫑 |
|
📅
FRIDAY |
Almond Overnight Oats 🌙 | Mediterranean Egg Salad 🥚 | Shrimp Stir-Fry 🍤 |
|
📅
SATURDAY |
Matcha Chia Bowl 🍵 | Grilled Chicken Caesar Lite 🥗 | Turkey Zucchini Skillet 🍳 |
|
📅
SUNDAY |
Smoked Salmon Scramble 🐟 | Lentil Feta Salad 🥗 | Baked Cod & Broccoli 🐟 |
🥬 Low GI Every Meal
💪 High Protein 20–42g
🧠 Anti-Cravings Formula
✅ GLP-1 Compatible
⏱ Ready in 5–30 min
All 21 Recipes — Full Details
Ingredients · Step-by-step instructions · GLP-1 science explained for every dish
MONDAY 3 full recipes · Low GI · GLP-1 Optimised
☀️
Breakfast
Greek Yogurt Berry Bowl 🫐
A powerhouse breakfast that combines probiotics, antioxidants and slow-release carbs to keep GLP-1 levels elevated all morning.
🛒 Ingredients
- 150g full-fat Greek yogurt (plain, no sugar added)
- 80g mixed berries (blueberries, strawberries, raspberries)
- 1 tbsp chia seeds
- 1 tbsp almond butter
- 1 tsp raw honey
- 1 tbsp crushed walnuts
- ½ tsp cinnamon
👨🍳 Instructions
- Spoon Greek yogurt into a wide bowl and smooth the surface.
- Arrange mixed berries over the yogurt in clusters.
- Drizzle almond butter and honey in a thin zigzag.
- Scatter chia seeds, crushed walnuts and cinnamon on top.
- Let sit 2 minutes so chia seeds begin to hydrate — serve immediately.
🔬 GLP-1 Science: Greek yogurt triggers GLP-1 release via its high protein content. The berries' polyphenols slow gastric emptying, amplifying the satiety signal for 3–4 hours.
🍽️
Lunch
Chicken Quinoa Salad 🥗
A complete protein salad with all essential amino acids, anti-inflammatory vegetables and a metabolism-boosting lemon dressing.
🛒 Ingredients
- 150g grilled chicken breast, sliced
- 80g cooked quinoa (or 30g dry)
- 1 handful baby spinach
- 10 cherry tomatoes, halved
- ½ cucumber, diced
- ¼ red onion, finely sliced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- Salt, pepper, fresh parsley
👨🍳 Instructions
- Cook quinoa per package instructions; fluff and cool to room temperature.
- Season and grill chicken breast 6 min per side. Slice thinly.
- Whisk olive oil + lemon juice + Dijon mustard + salt + pepper.
- Combine spinach, quinoa, tomatoes, cucumber and red onion.
- Top with chicken, drizzle dressing generously, finish with fresh parsley.
🔬 GLP-1 Science: Chicken + quinoa = complete protein that maximises the incretin effect. The olive oil further slows gastric emptying, extending the satiety window to 4–5 hours.
🌙
Dinner
Lemon Salmon & Greens 🍋🐟
Omega-3-rich salmon with fibre-dense greens — the perfect GLP-1 evening meal that reduces inflammation and promotes overnight recovery.
🛒 Ingredients
- 180g salmon fillet
- 150g broccoli florets
- 100g asparagus
- 2 garlic cloves, minced
- 2 tbsp olive oil
- Zest and juice of 1 lemon
- Fresh dill
- Salt, pepper, red chilli flakes
👨🍳 Instructions
- Preheat oven or air fryer to 200°C. Season salmon with salt, pepper and lemon zest.
- Steam broccoli and asparagus 5 min — keep them crisp.
- Sear salmon in an oven-safe pan, skin side down, 3 min.
- Add garlic and lemon juice, transfer to oven for 8–10 min.
- Plate greens, place salmon on top, drizzle pan juices and finish with fresh dill.
🔬 GLP-1 Science: Omega-3 fatty acids in salmon directly enhance GLP-1 secretion from intestinal L-cells. Broccoli's sulforaphane improves insulin sensitivity overnight.
TUESDAY 3 full recipes · Low GI · GLP-1 Optimised
☀️
Breakfast
Avocado Egg Toast 🥑
A nutrient-dense breakfast combining healthy fats, protein and complex carbs for sustained morning energy without a blood sugar spike.
🛒 Ingredients
- 2 slices sourdough rye bread (low GI)
- 1 ripe avocado
- 2 eggs (poached or fried)
- ½ tsp chilli flakes
- Juice of ½ lemon
- Salt, pepper
- Microgreens or fresh rocket to garnish
👨🍳 Instructions
- Toast rye bread until golden and firm.
- Mash avocado with lemon juice, salt and chilli flakes in a bowl.
- Poach eggs 3 min in simmering water with a splash of vinegar.
- Spread avocado mash thickly on each slice of toast.
- Top with poached eggs, microgreens, extra chilli flakes and a pinch of flaky salt.
🔬 GLP-1 Science: Avocado's monounsaturated fats trigger GLP-1 release from duodenal cells. Combined with protein from eggs, this breakfast keeps hunger at bay for 4+ hours.
🍽️
Lunch
Turkey Lettuce Wraps 🥬
Light, fresh and packed with lean protein — these wraps are the ideal GLP-1 lunch that avoids post-meal blood sugar crashes.
🛒 Ingredients
- 200g lean ground turkey
- 8 large butter lettuce leaves
- ½ red pepper, finely diced
- 1 carrot, grated
- 2 garlic cloves
- 1 tbsp tamari (low-sodium soy sauce)
- 1 tsp sesame oil
- 1 tsp fresh ginger, grated
- Sesame seeds, lime wedges
👨🍳 Instructions
- Brown ground turkey in a hot pan 5–7 min, breaking it apart.
- Add garlic, ginger, pepper and carrot — cook 3 min.
- Stir in tamari and sesame oil, cook 1 more minute.
- Remove from heat and cool slightly.
- Spoon into lettuce leaves, top with sesame seeds and a squeeze of lime.
🔬 GLP-1 Science: Replacing bread with lettuce eliminates refined carbs entirely, dramatically reducing the glycaemic load while the lean turkey protein maximises GLP-1 stimulation.
🌙
Dinner
Zucchini Noodles & Meatballs 🍝
The ultimate low-GI pasta alternative — all the comfort of spaghetti and meatballs with a fraction of the glycaemic impact.
🛒 Ingredients
- 200g lean beef mince (90%)
- 3 medium zucchini, spiralized
- 1 egg
- 2 tbsp almond flour
- 1 garlic clove, minced
- 200ml passata
- 1 tsp dried oregano
- Fresh basil
- Parmesan (optional)
- Salt, pepper, olive oil
👨🍳 Instructions
- Mix beef + egg + almond flour + garlic + salt + pepper. Form 12 small meatballs.
- Brown meatballs in olive oil 5 min on all sides.
- Add passata + oregano, simmer 15 min until sauce thickens.
- Salt spiralized zucchini, let sit 5 min, pat dry — this removes excess water.
- Sauté zucchini noodles 2 min in a dry pan, plate with meatballs and sauce. Top with basil.
🔬 GLP-1 Science: Zucchini noodles cut the glycaemic load by 85% vs regular pasta. The beef protein + fat from olive oil create a powerful GLP-1 stimulus in the small intestine.
WEDNESDAY 3 full recipes · Low GI · GLP-1 Optimised
☀️
Breakfast
Chia Protein Pudding 🍓
Prepare the night before for a zero-effort morning meal rich in omega-3, fibre and slow-release energy.
🛒 Ingredients
- 30g chia seeds
- 250ml unsweetened almond milk
- 1 scoop vanilla protein powder (optional)
- 1 tbsp almond butter
- 80g fresh strawberries, sliced
- 1 tsp maple syrup
- ½ tsp vanilla extract
👨🍳 Instructions
- Mix chia seeds + almond milk + protein powder + vanilla extract in a jar.
- Stir vigorously for 1 minute to prevent clumping.
- Refrigerate minimum 4 hours or overnight — seeds will swell and gel.
- In the morning, stir again and check consistency (add milk if too thick).
- Top with strawberries, a drizzle of almond butter and maple syrup.
🔬 GLP-1 Science: Chia seeds form a gel in the gut that dramatically slows glucose absorption. Their omega-3 content also directly stimulates GLP-1 secretion in the small intestine.
🍽️
Lunch
Tuna Chickpea Bowl 🐟
A Mediterranean-inspired power bowl combining complete proteins, prebiotic fibre and heart-healthy fats.
🛒 Ingredients
- 1 can tuna in spring water (120g drained)
- 150g chickpeas (canned, rinsed)
- ½ cucumber, diced
- 10 cherry tomatoes
- ¼ red onion, finely sliced
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- Fresh parsley and mint
- Salt, pepper, cumin
👨🍳 Instructions
- Drain and rinse chickpeas thoroughly; pat dry.
- Combine chickpeas, cucumber, tomatoes and red onion in a large bowl.
- Flake tuna over the vegetables.
- Whisk olive oil + red wine vinegar + cumin + salt + pepper for dressing.
- Toss everything together, finish with fresh herbs and serve.
🔬 GLP-1 Science: Chickpeas' resistant starch acts as a prebiotic that feeds gut bacteria producing short-chain fatty acids — which in turn stimulate additional GLP-1 secretion.
🌙
Dinner
Herb Chicken Veg Tray 🍗
One-pan simplicity at its finest — aromatic herbs, roasted vegetables and tender chicken with minimal washing up.
🛒 Ingredients
- 2 chicken thighs (skin-on for flavour)
- 1 courgette, chunked
- 1 red pepper, chunked
- 150g cherry tomatoes
- 1 red onion, quartered
- 3 garlic cloves, whole
- 3 tbsp olive oil
- Rosemary, thyme, oregano
- Salt, pepper, lemon zest
👨🍳 Instructions
- Preheat oven to 200°C. Place all vegetables and garlic on a large baking tray.
- Drizzle with 2 tbsp olive oil, season generously with herbs, salt and pepper.
- Rub chicken with remaining olive oil, lemon zest, salt and herbs.
- Nestle chicken among the vegetables on the tray.
- Roast 25 min, turning vegetables once at 15 min. Serve directly from the tray.
🔬 GLP-1 Science: The combination of chicken protein + olive oil creates a sustained GLP-1 response. Roasting garlic concentrates its allicin, which supports gut microbiome diversity.
THURSDAY 3 full recipes · Low GI · GLP-1 Optimised
☀️
Breakfast
Cottage Cheese Pear Bowl 🍐
An underrated high-protein breakfast with natural sweetness, prebiotic fibre and blood-sugar-stabilising cinnamon.
🛒 Ingredients
- 200g low-fat cottage cheese
- 1 ripe pear, thinly sliced
- 1 tbsp crushed walnuts
- 1 tbsp pumpkin seeds
- 1 tsp cinnamon
- 1 tsp honey
- ½ tsp vanilla extract
👨🍳 Instructions
- Spoon cottage cheese into a bowl and smooth the top.
- Fan pear slices decoratively over the cottage cheese.
- Sprinkle crushed walnuts and pumpkin seeds.
- Dust generously with cinnamon.
- Drizzle honey and add vanilla extract. Serve immediately.
🔬 GLP-1 Science: Cottage cheese is one of the highest GLP-1-stimulating foods — its casein protein digests slowly, creating a prolonged satiety signal that can last 4–6 hours.
🍽️
Lunch
Salmon Power Bowl 🥗
A nutritional powerhouse combining omega-3 salmon, prebiotic edamame and blood-sugar-balancing vegetables.
🛒 Ingredients
- 150g cooked salmon (grilled or poached)
- 100g edamame (shelled, cooked)
- ½ avocado, sliced
- 1 carrot, grated
- ½ cucumber, ribboned with peeler
- 2 tbsp tamari
- 1 tsp sesame oil
- 1 tsp ginger, grated
- Black sesame seeds
- Brown rice or cauliflower rice base
👨🍳 Instructions
- Prepare base of cauliflower rice or a small portion of brown rice.
- Arrange edamame, grated carrot and cucumber ribbons around the bowl.
- Flake or slice salmon and place in the centre.
- Fan avocado slices alongside.
- Mix tamari + sesame oil + ginger for dressing, drizzle over everything. Top with sesame seeds.
🔬 GLP-1 Science: This bowl delivers a triple GLP-1 stimulus: omega-3 from salmon, phytoestrogens from edamame, and resistant starch from cauliflower — creating one of the most potent natural GLP-1 meals possible.
🌙
Dinner
Stuffed Bell Peppers 🫑
A colourful, satisfying dinner where the pepper itself becomes the bowl — packed with lean protein and anti-inflammatory spices.
🛒 Ingredients
- 2 large bell peppers (any colour)
- 200g lean ground turkey or beef
- 80g cooked brown rice
- 1 can diced tomatoes (400g)
- 1 onion, diced
- 2 garlic cloves
- 1 tsp cumin + 1 tsp paprika
- Fresh coriander
- Salt, pepper, olive oil
- Grated cheese to top (optional)
👨🍳 Instructions
- Preheat oven to 190°C. Cut peppers in half lengthways, remove seeds.
- Sauté onion and garlic in olive oil 3 min. Add meat, cook until browned.
- Stir in diced tomatoes, rice, cumin, paprika, salt and pepper. Simmer 5 min.
- Fill pepper halves generously with the mixture.
- Bake 20–25 min until peppers are tender. Top with cheese last 5 min if using.
🔬 GLP-1 Science: Bell peppers are rich in capsanthin and vitamin C, both of which support GLP-1 pathway activity. The combination of protein + fibre in this dish keeps blood sugar flat for 5+ hours.
FRIDAY 3 full recipes · Low GI · GLP-1 Optimised
☀️
Breakfast
Almond Overnight Oats 🌙
Prep in 5 minutes the evening before — wake up to a ready-made GLP-1 breakfast with no morning effort.
🛒 Ingredients
- 50g rolled oats (not instant)
- 200ml unsweetened almond milk
- 1 tbsp almond butter
- 1 tbsp chia seeds
- 1 tsp cinnamon
- 1 tsp maple syrup
- 50g blueberries
- 1 tbsp flaked almonds
👨🍳 Instructions
- Combine oats + almond milk + chia seeds + cinnamon + maple syrup in a mason jar.
- Stir well, ensuring oats are fully submerged in the milk.
- Seal and refrigerate overnight (minimum 6 hours).
- In the morning, give a good stir — add splash of milk if too thick.
- Top with almond butter, fresh blueberries and flaked almonds before serving.
🔬 GLP-1 Science: Overnight oats develop resistant starch during refrigeration — this RS ferments in the gut, feeding bacteria that produce butyrate and additional GLP-1. Cold oats are nutritionally superior to hot oats.
🍽️
Lunch
Mediterranean Egg Salad 🥚
A Mediterranean twist on a classic — rich in healthy fats, antioxidant-packed vegetables and satisfying protein.
🛒 Ingredients
- 4 large eggs, hard-boiled
- ½ cucumber, diced
- 10 kalamata olives, pitted
- 80g cherry tomatoes, halved
- 30g feta cheese, crumbled
- ¼ red onion, finely sliced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Dried oregano
- Fresh mint and parsley
👨🍳 Instructions
- Hard boil eggs 10 min, cool under cold water, peel and quarter.
- Combine cucumber, tomatoes, olives and red onion in a bowl.
- Whisk olive oil + lemon juice + oregano for the dressing.
- Add eggs to the salad, pour dressing and toss gently.
- Top with crumbled feta and fresh herbs. Serve immediately or chill 30 min.
🔬 GLP-1 Science: Eggs are scientifically proven to be among the top GLP-1-stimulating foods. Their choline content also supports liver function and fat metabolism — essential for GLP-1 medication effectiveness.
🌙
Dinner
Shrimp Stir-Fry 🍤
A lightning-fast, high-protein dinner with anti-inflammatory ginger and gut-health-boosting fermented tamari.
🛒 Ingredients
- 200g raw shrimp, peeled
- 150g broccoli florets
- 1 red pepper, sliced
- 100g snap peas
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp tamari
- 1 tsp sesame oil
- 1 tsp cornstarch (to thicken sauce)
- Spring onions, sesame seeds
👨🍳 Instructions
- Mix tamari + cornstarch + ½ tsp sesame oil + splash of water for sauce.
- Heat wok over high heat until smoking. Add sesame oil.
- Stir-fry garlic and ginger 30 seconds — don't burn.
- Add shrimp, cook 2–3 min until pink. Remove and set aside.
- Stir-fry vegetables 3 min on high heat. Return shrimp, pour sauce, toss 1 min. Serve over cauliflower rice.
🔬 GLP-1 Science: Shrimp is extremely high in iodine and protein with almost zero fat — it provides maximum GLP-1 stimulation per calorie. Ginger contains gingerols that independently enhance GLP-1 receptor sensitivity.
SATURDAY 3 full recipes · Low GI · GLP-1 Optimised
☀️
Breakfast
Matcha Chia Bowl 🍵
A vibrant, antioxidant-loaded bowl combining the calm energy of matcha with the gut-healing power of chia seeds.
🛒 Ingredients
- 1 tsp ceremonial grade matcha powder
- 200ml warm (not boiling) coconut milk
- 2 tbsp chia seeds
- 1 tsp honey
- 1 kiwi, sliced
- 30g fresh blueberries
- 1 tbsp desiccated coconut
- ½ tsp vanilla extract
👨🍳 Instructions
- Whisk matcha powder with 2 tbsp warm water until a smooth paste forms — no lumps.
- Add coconut milk, honey and vanilla. Whisk until fully combined.
- Stir in chia seeds and mix for 1 minute to prevent clumping.
- Let sit 5 minutes while chia begins to swell.
- Pour into a bowl and top with kiwi, blueberries and desiccated coconut.
🔬 GLP-1 Science: Matcha's EGCG catechins have been shown in studies to increase GLP-1 secretion by up to 30% compared to a control meal. The chia seeds further extend gastric emptying time.
🍽️
Lunch
Grilled Chicken Caesar Lite 🥗
A lightened Caesar salad that keeps all the flavour while eliminating the blood-sugar-spiking croutons and heavy dressing.
🛒 Ingredients
- 150g grilled chicken breast
- 2 large heads romaine lettuce
- 20g Parmesan, shaved
- 1 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 anchovy fillet (optional)
- 1 garlic clove
- Black pepper
- Sunflower seeds instead of croutons
👨🍳 Instructions
- Grill or pan-fry chicken breast, slice against the grain.
- Blend olive oil + lemon juice + mustard + garlic + anchovy for dressing.
- Wash and dry romaine leaves, tear into large pieces.
- Toss lettuce with dressing until evenly coated.
- Top with sliced chicken, shaved Parmesan and sunflower seeds. Serve immediately.
🔬 GLP-1 Science: Replacing croutons with sunflower seeds reduces the glycaemic load from 28 to under 10 while adding magnesium — a mineral that improves GLP-1 receptor signalling in pancreatic cells.
🌙
Dinner
Turkey Zucchini Skillet 🍳
A one-pan Saturday night dinner that's ready in 20 minutes and delivers a complete nutrient profile for overnight recovery.
🛒 Ingredients
- 250g lean ground turkey
- 2 medium zucchini, diced
- 1 can diced tomatoes
- 1 onion, diced
- 3 garlic cloves
- 1 tsp Italian seasoning
- ½ tsp chilli flakes
- 2 tbsp olive oil
- Fresh basil
- Salt, pepper
- 30g mozzarella (optional)
👨🍳 Instructions
- Heat olive oil in a large skillet over medium-high heat.
- Sauté onion and garlic 3 min until softened and golden.
- Add ground turkey, cook 5–7 min until no longer pink.
- Add zucchini + diced tomatoes + Italian seasoning + chilli flakes. Simmer 8 min.
- Season, top with fresh basil and mozzarella if desired. Serve hot straight from the pan.
🔬 GLP-1 Science: Turkey is one of the richest sources of leucine — an amino acid that directly triggers GLP-1 secretion and also activates mTOR pathways for muscle preservation during weight loss.
SUNDAY 3 full recipes · Low GI · GLP-1 Optimised
☀️
Breakfast
Smoked Salmon Scramble 🐟
A luxurious weekend breakfast that delivers omega-3, complete protein and a powerful GLP-1 boost to start your batch-cook Sunday.
🛒 Ingredients
- 3 large eggs
- 80g smoked salmon, torn
- 1 handful fresh spinach
- 1 tbsp cream cheese (light)
- 1 tbsp butter or olive oil
- Fresh chives, dill
- Black pepper
- 1 slice rye toast (optional)
👨🍳 Instructions
- Beat eggs gently with cream cheese — don't overwork.
- Melt butter in a non-stick pan over very low heat.
- Pour egg mixture in and fold slowly with a spatula — keep heat very low.
- When 80% set, add spinach and smoked salmon. Fold gently 1 more minute.
- Remove from heat (residual heat finishes cooking). Top with chives and dill. Serve with rye toast.
🔬 GLP-1 Science: This breakfast contains the highest natural GLP-1 stimulation of the week: eggs (protein), salmon (omega-3), cream cheese (fat) and spinach (magnesium) — all four major GLP-1 triggers combined.
🍽️
Lunch
Lentil Feta Salad 🥗
A hearty, plant-powered lunch rich in prebiotic fibre — perfect for a relaxed Sunday and excellent for meal prep.
🛒 Ingredients
- 200g cooked green lentils (or Puy lentils)
- 60g feta cheese, crumbled
- 1 large handful rocket
- 100g cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ cucumber, diced
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1 tsp Dijon mustard
- Fresh mint, salt, pepper
👨🍳 Instructions
- Drain and cool lentils (use canned for speed — rinse well).
- Combine rocket, tomatoes, cucumber and red onion in a salad bowl.
- Whisk olive oil + balsamic + Dijon mustard + salt + pepper.
- Add lentils to the salad and pour dressing over. Toss gently.
- Top with crumbled feta and fresh mint. Serve at room temperature for best flavour.
🔬 GLP-1 Science: Lentils have one of the lowest GI scores of all foods (GI ~28) and their prebiotic fibre feeds Lactobacillus bacteria that produce additional GLP-1 through the gut-brain axis.
🌙
Dinner
Baked Cod & Broccoli 🐟
A clean, elegant Sunday dinner that ends the week perfectly — lean protein, cruciferous vegetables and anti-inflammatory herbs.
🛒 Ingredients
- 200g cod fillet (or haddock)
- 250g broccoli florets
- 2 garlic cloves, minced
- 2 tbsp olive oil
- Zest and juice of 1 lemon
- 1 tsp capers (optional)
- Fresh parsley
- ½ tsp paprika
- Salt, pepper
- Cherry tomatoes for colour
👨🍳 Instructions
- Preheat oven to 200°C. Line a baking tray with parchment.
- Toss broccoli with 1 tbsp olive oil, salt and pepper. Spread on tray.
- Place cod on the same tray. Drizzle with remaining olive oil, lemon juice and zest.
- Sprinkle garlic, paprika, capers and parsley over the fish.
- Roast 20–22 min until fish flakes easily and broccoli edges are golden. Serve with cherry tomatoes.
🔬 GLP-1 Science: Cod is one of the leanest, highest-protein fish available, maximising GLP-1 stimulation with minimal calories. Broccoli's DIM compound supports liver detoxification — crucial for optimal GLP-1 metabolism.
⚡ 5 Quick Prep Tips to Succeed
1
Batch-cook protein on Sunday. Grill 4 chicken breasts, hard-boil 8 eggs and cook a big pot of lentils — your proteins are ready for the whole week.
2
Wash and chop veggies in advance. Store in airtight containers in the fridge — this turns a 15-min recipe into a 5-min assembly job.
3
Keep low-GI staples on hand. Stock your pantry with: canned chickpeas, lentils, canned tuna, almond butter, chia seeds, olive oil, tamari and oats.
4
Build meals around protein + fibre. Before any meal, ask: "Where is my protein?" and "Where are my fibre-rich vegetables?" — this ensures maximum GLP-1 stimulation.
5
Use simple sauces and seasonings. Olive oil + lemon, tamari + ginger, Greek yogurt + herbs — these flavour bases are GLP-1 friendly and take 30 seconds to prepare.
📚 Your Complete Reference
Ready to go deeper? The Complete GLP-1 Diet Guide 2026
100+ quick, affordable and delicious GLP-1 recipes. A complete 30-day metabolic reset to accelerate fat loss, eliminate cravings and restore your energy — whether you're on medication or not.
✔ Accelerate fat burning & sustainable weight loss
✔ Boost satiety & eliminate food cravings
✔ Optimise metabolic health & energy levels
✔ Recipes ready in 15 minutes or less
✔ Compatible with Ozempic, Wegovy & natural GLP-1