The hardest moment on a GLP-1 is often deciding what to eat when nothing sounds good. Prepared food in the fridge removes the decision.
What you'll make
- 8 cottage cheese egg cups
- 4 portions of baked chicken breast
- A pot of rice
- 3 cups of red lentil soup
- 6 boiled eggs
- Portioned snacks
The one-hour plan
- Turn the oven to 200°C / 400°F. Season 4 chicken breasts and bake for 25 minutes.
- Blend 8 eggs, 1 cup cottage cheese and ½ cup parmesan. Stir in spinach, pour into a muffin tin and bake for 20 minutes alongside the chicken.
- Start the rice.
- Simmer ½ cup red lentils with a carrot, an onion and 3 cups of stock for 20 minutes, then blend.
- Boil 6 eggs for 9 minutes; cool in cold water.
- Portion Greek yogurt and cottage cheese into small pots.
How it becomes the week
- Breakfasts: egg cups, or yogurt pots with berries
- Lunches: lentil soup, or chicken with rice and frozen vegetables
- Snacks: boiled eggs, cottage cheese pots
- Dinners: chicken in a wrap, in fried rice, or with potatoes
Storage
Cooked chicken, rice and egg dishes keep 3 to 4 days in the fridge. Freeze extra soup and anything you won't eat by Wednesday. Cool rice quickly and reheat it until steaming hot.
Sources
This article shares general food ideas, not medical advice. Talk to your prescriber about your dose, side effects and any condition that changes what you should eat.
