If you’re on a GLP-1 medication for weight loss or blood sugar support – like Ozempic, Wegovy, or Mounjaro – your approach to food may need to shift. These medications work by slowing digestion, supporting insulin regulation, and reducing appetite, which means that how and what you eat can play a major role in your results, your comfort, and your long-term success. GLP–1 friendly meals are different from your standard diet approach. Instead of focusing on restriction or quick fixes, they prioritize how your body feels and functions on the medication. These meals typically share a few important characteristics:

✅ Lower in calories and portions – Because GLP-1 meds often reduce hunger and slow gastric emptying, large portions may feel uncomfortable or even lead to nausea. Smaller, nutrient-dense meals are easier to digest and keep you satisfied.

✅ High in protein – Protein is critical for preserving lean muscle, regulating blood sugar, and managing hunger — especially when appetite is lower. It helps create a sense of fullness without overeating.

✅ Low glycemic and sugar-free (or very low sugar) – GLP-1 medications help manage blood glucose levels, so meals that are low on the glycemic index (meaning they don’t spike blood sugar) support more stable energy and fewer crashes or cravings.

✅ Fiber-rich and nutrient-dense – Whole foods like vegetables, legumes, and healthy fats help keep digestion smooth and support gut health — both important on a GLP-1 journey.

✅ Simple to prepare – Let’s be honest, no one wants to spend hours in the kitchen. These dinners are designed for busy weeknights — quick, nourishing, and fully aligned with your goals.

If you're looking for meals that support your medication, nourish your body, and are easy to throw together after a long day, these 3 GLP-1-friendly dinners are your new go-to.

Let’s dive in!

Pork Fried Cauliflower Rice

Servings: 4 | 314 calories per serving

Ingredients:
1/4 cup Coconut Aminos
2 tbsps Lime Juice
2 tbsps Water
4 Garlic (clove, minced)
1 tbsp Ginger (fresh, grated) 1 lb Lean Ground Pork
1/4 tsp Sea Salt
1 Yellow Onion (chopped)
6 cups Baby Spinach (chopped)
3 cups Cauliflower Rice
1/2 cup Cilantro (chopped)

Directions:

In a small mixing bowl combine the coconut aminos, lime juice, water, garlic and ginger. Set aside.
Heat a large skillet over medium-high heat and brown the pork, breaking it up into small pieces as it cooks. Once it's cooked through, remove excess drippings from the pan and season the pork with the salt.
Add the onion in with the pork and sauté until the onion just starts to soften, about 5 minutes. Stir in the spinach until it is wilted.
Add your previously mixed sauce into the skillet and let it simmer for 3 to 5 minutes.
Add the cauliflower rice to the skillet and stir to combine. Cook for 1 minute for crunchier
cauliflower and up to 5 minutes for a softer texture.
Stir in the cilantro. Divide between plates and enjoy!

Notes:

Leftovers - Refrigerate in an airtight container for up to three days.

Serving Size - One serving is equal to approximately 1 1/4 cups.

More Flavor - Add sesame oil and red pepper flakes to the sauce.

Additional Toppings - Top with green onion, sesame seeds, hot sauce or extra cilantro.

No Pork - Use ground turkey or ground chicken instead.

No Coconut Aminos - Use tamari instead.

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Chicken, Kale & Avocado Bowl

Servings: 4 | 362 calories per serving

Ingredients:
1 tsp Avocado Oil
12 White Button Mushrooms (sliced)
8 cups Kale Leaves (chopped)
1/4 tsp Sea Salt (divided)
1 lb Extra Lean Ground Chicken
1/2 tsp Dried Thyme
1/2 tsp Onion Powder
1/4 tsp Oregano
1/4 tsp Garlic Powder
2 Avocado (sliced)

Directions:

Heat a large skillet over medium heat and add the avocado oil and then the mushrooms. Cook for 8 to 10 minutes, until cooked through. Add the kale leaves and stir, cooking until just wilted. Season with half of the sea salt. Remove from the skillet and set aside.
In the same skillet, over medium heat, add the chicken, thyme, onion powder, oregano, garlic and the remaining sea salt. Cook for 10 to 12 minutes or until cooked through.
Add the mushrooms, kale and chicken to a bowl and top with sliced avocado. Serve and enjoy!

Notes:

Leftovers - Refrigerate in an airtight container for up to three days.

More Flavor - Season the mushrooms and kale with additional spices or herbs.

Additional Toppings - Top with fresh herbs such as parsley.

No Avocado Oil - Use olive or coconut oil instead.

One Pan Ricotta & Spinach Stuffed Chicken with Broccoli

Servings: 2 | 421 calories per serving

Ingredients:
8 ozs Chicken Breast (boneless)
2 tbsps Avocado Oil (divided)
1/2 cup Ricotta Cheese
2 cups Baby Spinach (finely chopped)
1/2 tsp Sea Salt (divided)
4 cups Broccoli (chopped into florets)

Directions:

Preheat oven to 375oF (190oC).
Make a slice lengthwise in each chicken breast to create a deep pocket. Coat well with half the oil and set aside.
In a bowl, mix together the ricotta, spinach and half the sea salt until well combined. Stuff the ricotta mix into each chicken breast. Transfer chicken to the middle of a glass baking dish.
Add broccoli to the baking dish and coat with the remaining oil. Sprinkle the remaining salt over the broccoli and chicken. Bake for 30 minutes or until chicken is tender and cooked through.
Remove the chicken from the oven and serve. Enjoy!

Notes:

No Ricotta Cheese - Use goat cheese, cashew cheese or tofu ricotta cheese instead.

No Avocado Oil - Use olive oil or coconut oil instead.

Leftovers - Keep refrigerated in an airtight container up to 3 days.

Eating well on a GLP-1 medication doesn’t have to be complicated

It definitely doesn’t have to be boring either. But focusing on protein, fiber, blood sugar balance, and portion-conscious meals, you’re giving your body what it needs to feel good, support your medication, and reach your health goals. These three dinners are a great place to start: quick, nourishing, and packed with real food ingredients your body will love. Looking for more simple supportive recipes that align with your journey? Check out our GLP one blueprint for wellness and weight loss. It’s packed with over 200 recipes to support your journey as well as nutrition information, wellness, guidance, tracking tools, and so much more.

Just want GLP one recipes? We’ve got the perfect bundle for you: get the GLP one recipe pack here.