Meal prep is the ideal strategy on GLP-1 treatment. In 2 hours on Sunday, prepare 5 balanced protein meals for the whole week. No more excuses for skipping meals.
Monday: Mediterranean bowl
Quinoa (100 g), grilled chicken (120 g), cucumber, tomatoes, olives, feta (30 g), yogurt-lemon sauce. Protein: 34 g.
Tuesday: Asian shrimp salad
Rice noodles, cooked shrimp (150 g), edamame, shredded carrot, cilantro, soy-sesame dressing. Protein: 28 g.
Wednesday: Lentil dhal and rice
Red lentils cooked with turmeric (200 g) on basmati rice (100 g), with plain yogurt. Protein: 22 g.
Thursday: Smoked salmon wrap
Whole wheat tortilla, light cream cheese, smoked salmon (60 g), arugula, cucumber. Roll and wrap. Protein: 20 g.
Friday: Chicken and veggie gratin
Sliced zucchini and eggplant, cooked chicken pieces (120 g), tomato sauce, shredded mozzarella (30 g). Reheat 10 min. Protein: 32 g.
GLP-1 meal prep tips
On GLP-1 treatment, meal prep saves you from cooking on low-energy days. Golden rules:
- Batch cook proteins (chicken, shrimp) then divide
- Cook grains (quinoa, rice) in bulk
- Keep sauces separate to prevent sogginess
- Aim for 20-35 g protein per lunchbox
- Freeze 2 portions if unsure you’ll eat them all