Looking for the perfect GLP-1 boost meal plan? You are in the right place!
The GLP-1 epidemic will not go away anytime soon. The good news is that you don’t necessarily need medication to raise your levels, support your metabolism, and manage your weight. (To put it, Hum’s Freat Me Fiber and Best of Berberine can provide this support seamlessly. No prescription required.)
“GLP-1 is a powerful hormone that your body produces to regulate blood sugar levels, appetite and digestion,” says Kim Shapira, MS, MS and RD, a celebrity nutritionist based in Los Angeles. “You can raise your GLP-1 levels with consistent habits. She offers simple rules that naturally support GLP-1 production through simple and consistent lifestyle shifts, such as walking 10,000 steps per day, drinking eight glasses of water, or getting at least seven hours of sleep. In terms of diet, she recommends eating when you’re hungry, eating what you like (and your body comes back), and eating without distractions. But with these points in mind, should you actually make it on your plate?
Continue reading to discover the principles of building a GLP-1 boost diet, followed by a week’s worth of healthy diet ideas for weight loss.
How to build a GLP-1 boost diet plan
The two things you want to prioritize most to boost your GLP-1 levels and support weight loss are protein and fiber, says Marisa Landetta, a gluten-free, plant-based nutritionist who specializes in weight management in Lehigh, Utah.
She advises that she aims to get 25-30 grams of protein per meal.
5oz Lean Grey Round Turkey 4oz Grand Beef 4oz Chicken Breast 5oz Tempe 10oz Tofu 1/2 cup Dried Textured Vegetable Protein
From there, Landetta proposes adding produce as the main source of fiber for the diet. (As a friendly reminder, women should aim for around 25 grams of fiber per day, while men should be close to 38 grams, but their exact fiber needs will vary.) This includes:
3oz side salad with each of 4-5 vegetables (add 1oz cheese for extra protein or 1oz nuts/seeds for extra plant protein and fiber) 5oz cooked vegetables
Adding other carbohydrate sources can help you be more cautious about your yields. “It’s very easy to eat too many carbohydrates, so take your time to measure or separate them,” she shares. To keep your weight goals on track, choose the following sources:
Whole Grain Toast Faro Rice Quinoa
7 Days Healthy Meals for Weight Loss
Naturally, I don’t expect to cook 21 unique meals every week. That being said, take a look at Shapira’s recommendations on healthy, weight loss-friendly diet ideas. (Of course, you can also mix and match from Landetta’s suggestion above.)
breakfast
Greek yogurt with sliced banana, almond butter and hemp seeds is topped with flaxseed, cinnamon and berries, whole grain toast chia pudding made with almond milk, served with eggs with fried spinach and avocado
lunch
Tuna salad lettuce wrap with chopped vegetables and olive oil, cucumber, cherry tomato, feta lentils and quinoa salad with faro bowl, roasted sweet potato, kale, tahini
dinner
Simmer in roasted broccoli and olive oil glass-covered sweet potatoes and freshly baked salmon tofu, brown rice, edamame, peppers, zucchini noodles and marinara sesame turkey meatballs
Tips and tips
Many of these healthy meals will go well for a few days if you prepare in advance. You can also change each of the above diets by replacing protein sauces or fixing equipment to enjoy new flavors and textures that will liven up the palate.
Plus, you can always be creative with leftovers between different meals and meals. For example, Shapira offers flexible hacking for leftovers.
Roasted vegetables are thrown into a pharo or quinoa grain bowl, topped with eggs and tahini flake salmon on a green mixed with avocado, pumpkin seeds and vinaigrette dressing, combined with remaining lentils or quinoa with black beans, corn and salsa, stuffed with wrap and octopus.
Plus, we’ll have healthy snacks on hand and let you flush between meals. The same principle of protein-fiber pairing is applied to increase GLP-1 levels and promote satiety and weight loss. According to Shapira, here are some great snack options for your GLP-1 boost diet plan:
Cottage cheese with berry and chia seeds is sliced apple with almond butter hummus with carrots and whole grain crackers
If you are craving new and quick to make for breakfast, as a snack, or for fun after workouts, Landetta suggests making a protein-rich and fiber-rich smoothie. Here, she offers the foundation for any recipe, so it’s nutritious and flexible to whatever taste you like:
Add-ins of 1 cup liquid-based (milk, alto milk, water) 1 cup produce (including selected fruits and lush greenery) 1 cup protein powder (vegan ham, low-fodmap core strength, etc.) (e.g., chia, hemp, flax, nut butter)
Take home healthy meals to lose weight
The above nutritionist-approved healthy diet for weight loss should be used as inspiration rather than as Scripture to break the journey of GLP-1 boost. Whatever you choose, it is important to intentionally cook a meal. This is not the same as stiffness or limitations. “When you keep your goal of maintaining true hunger and feeling good in your body, the GLP-1 hormone responds naturally,” says Shapira. “You’ll be full, your cravings will settle, and your energy will improve.”
Above all, preparing a healthy diet for weight loss can be sustainable and enjoyable when you are intentional but allow for flexibility. “Start with simplicity, stick to what you like and let your body take the lead,” concludes Shapira.
