I’m a Dietitian Taking a GLP-1. These Are My Go-To Simple Meals

Friday tradition: Every Friday, without fail, I get a Dunkin’ Donuts egg and cheese on an everything bagel with an extra egg. My daughter loves grabbing her cool drink before school, so it’s become our little ritual, but I keep it to Fridays so it doesn’t become an expensive habit.

Lunch (12 p.m.)

I’m often not very hungry at lunch, but I’ve learned that if I don’t eat enough midday, I’m more likely to make a less-than-great choice at dinner.

My lunchtime go-to is a ChefRX meal, a ready-to-eat combo of protein, complex carbs, and veggies. (Full disclosure: I helped to formulate these meals!) My favorites include the steak, potato, and green bean plate; salmon with mango salsa; and the chicken enchiladas. Three minutes in the microwave and I’m set. If I need a little extra protein, I’ll add a scoop of Good Culture 2% cottage cheese on the side.

Afternoon Snacks (3 p.m.)

I usually crack open a Diet Coke while waiting for school pickup. A few days a week I’ll fit in a run before dinner; when I do, I grab a simple snack after, like a Fiber One bar and some fruit. I’m not a big snacker anymore, but we keep plenty of kid-friendly options at home (popcorn, pretzels, hummus, granola bars), so I’ll have those if I truly need something.

One thing I teach my GLP-1 clients (and practice myself) is why we snack. If it’s to bridge a long stretch between meals or fuel a workout, great. But a lot of snacking comes from habit or boredom, and on a GLP-1 it can actually make it harder to eat enough at meals. If someone feels constantly full, we often look at whether they’re eating again before their body has time to digest.

Dinner (6 p.m.)

Dinner is the meal I’m most likely to cook for the family, and I always keep it simple: a protein, a carb, a veggie, and plenty of flavor. Recent favorites include pork with roasted veggies, flank steak with asparagus, and shrimp pasta. I’m known for being a convenience cook: microwave rice, air-fryer potatoes, steamer-bag veggies, sheet-pan meals…anything that cuts down on dishes.

Pre-bed Snack

On nights when I’m hungrier, especially if I went for a run, I love having a bowl of cereal before bed. I’ll grab a fun Cheerios flavor, Froot Loops, or Cinnamon Toast Crunch, and use a vanilla Premier Protein shake as the “milk.” I didn’t do this while actively losing weight, but in maintenance (and when I’m lifting heavier), it fits perfectly and helps refuel my muscles.

Weekends

Weekends for me are all about flexibility…and a little bit of takeout! That usually means a dinner out at a restaurant or something delivered via Uber Eats. And since my husband has been on a GLP-1 for almost a year now, dining out has actually become more fun. We almost always split an entrée these days, which feels both satisfying and economical. When we do go out, we like to make it count. A great steak or a beautiful seafood spot are top choices!

https://www.self.com/story/dietitian-taking-glp-1-go-to-meals, GO TO SAUBIO DIGITAL FOR MORE ANSWERS AND INFORMATION ON ANY TOPIC

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