Doctor-Approved GLP-1 and Ozempic Recipes That Will Help You Keep Losing Weight!

Dr. Katrina Mattingly, Chief Medical Officer of Options Medical Weight Loss, recommends a simple breakfast of eggs, spinach and onion so you get enough protein and don’t lose muscle while taking GLP-1s. “Losing muscle mass while on GLP-1, when the appetite is decreased and caloric intake is lower, is a real possibility,” Dr Mattingly said. “It’s important to preserve this muscle mass, as it keeps our metabolism up and maintains mass on our bones, maintaining our bone density.”

Ingredients:

• 2 eggs or 1 cup liquid egg whites
• 1 cup fresh spinach
• 1/2 cup onion
• salt and pepper to taste

Directions:

• Active: 5 mins
• Total time: 7-10 mins
• Yield: 1 serving

1. Chop onion and sauté in a non-stick pan on medium-low heat for 2-3 minutes or until the onion is slightly translucent
2. Add spinach to the pan and cook with the onion for another 1-3 minutes
3. Add your eggs or egg whites and cook for another 2-3 minutes
4. Add salt and pepper for taste
5. Transfer to a plate and enjoy!

Weight Loss

Foods to Avoid on GLP-1s, According to Registered Dietitians

Even though weight loss medications like Ozempic and Wegovy may seem like miracle drugs, GLP-1 patients are also expected to make significant lifestyle changes. GLP-1s help facilitate weight loss, but adding regular exercise to prevent muscle loss, and dietary changes to to make sure you’re still getting good nutrition while eating less, are crucial for […]

Because of the appetite reduction effect of GLP-1s, smaller more frequent meals are better than practicing meal timing or frequency restrictions. Jennifer Lynn-Pullman MA, RD, CDCES, CSOWM, LDN recommends this delicious salad because it is packed with nutrients and flavor, but not a ton of calories. “Due to GLP-1 leading to early satiety and decreased hunger, meals should be small and consumed regularly throughout the day.”

Ingredients:

• 4 oz grilled chicken breast
• 1 cup romaine lettuce
• 10-15 grapes
• 1-2 tbsp crumbled feta cheese
• 1-2 tbsp no sugar added balsamic vinaigrette dressing
• Salt, pepper, Mediterranean spices to taste

Directions:

• Active: 15-20 mins
• Total time: 25 mins
• Yield: 1 serving

1. Cook your chicken breast on a grill, pan or oven until it reaches an internal temperature of 165ºF (about 6-8 minutes per side). Season with salt, pepper, or other Mediterranean spices. To save time, I used grilled chicken breast skewers from Costco.
2. If you cooked the chicken, set it aside to rest for 5 minutes. Chop into desired size pieces after it rests
3. Wash and chop romaine lettuce. Add to a plate
4. Add chicken breast to the top of the salad
5. Add 1-2 tbsp of crumbled feta on top of the chicken/lettuce
6. Add 10-15 grapes to the salad
7. Add 1-2 tbsp of no-sugar balsamic vinaigrette dressing to the top of the salad
8. Enjoy!

Nearly all the GLP-1 experts we spoke to recommended salmon for dinner. For this recipe, Katie Janeczek (MS/RDN/LDN), dietician and nutritionist at Ciba Health, recommends adding a serving of quinoa, roasted Brussels sprouts and/or steamed asparagus to round out the meal. You can cook the veggies next to the salmon (or ahead of time) to save time.

Ingredients:

• 4 oz salmon filet with skin on
• 1 cup Brussels sprouts
• 5-10 asparagus spears
• 1/4 cup dry quinoa
• 1/2 cup water
• 1 tbsp olive oil
• lemon juice, salt and pepper to taste

Directions:

• Active: 30 mins
• Total time: 45 hrs
• Yield: 1 serving

• Salmon
  • Preheat over to 425°F. Lightly coat salmon with olive oil, lemon juice, salt and pepper. Cook for 15 minutes or until an internal temperature of 145°F.
• Brussels sprouts:
  • Cut Brussels sprouts in half. On the same pan as the salmon, add your Brussels sprouts. Coat with olive oil, salt and pepper. Cook for 15 minutes.
• Quinoa:
  • Combine water and quinoa in a medium saucepan. Bring to a boil. Cover, reduce heat to low/simmer and cook for 10 minutes. Turn the heat off with the lid on and let the quinoa cook for another 5-7 minutes. Fluff with a fork and season with salt/pepper
• Arrange on a plate and enjoy!

Weight Loss

Is Trulicity or Ozempic Better for Weight Loss? Experts Weigh In

With so many different GLP-1 medications on the market, it can be hard to determine the best one to manage your blood sugar and aid weight loss. Two popular options? Ozempic and Trulicity. While both are effective GLP-1 drugs, one stands out as a clear winner when it comes to faster and more effective weight […]

Because of the appetite-reducing effects of GLP-1s, snacking tends to be a non-issue. However, if you need a snack, Katie Janeczek recommends store-bought hummus and baby carrots for a quick snack in less than five minutes. “Snacking while on GLP-1 can be useful for people who still feel hungry between meals. The key is to focus on high-protein, high-fiber snacks that won’t spike blood sugar.”

Ingredients:

• 10-15 baby carrots
• 1/3 cup store-bought hummus

Directions:

• Active: 5 mins
• Total time: 5 mins
• Yield: 1 serving

Weight Loss

Does Semaglutide Make You Tired? Here‘s What Experts Say

Before you start taking a GLP-1 for weight loss, it’s crucial to become familiar with the potential side effects of semaglutide medications. Some patients have reported feeling nauseous, while others have experienced constipation, cramping, headache, heartburn, and dizziness. As it goes with many medications, the list is extensive. One side effect that often goes undiscussed, […]

After speaking to several medical experts and patients taking GLP-1s, they agree that everyone’s experience is slightly different. Some patients enjoy foods while on Ozempic and GLP-1s, while others can barely eat anything. Because of this, it is best to work with your doctor and/or dietitian to get a custom meal plan catered to your needs.

The Ozempic recipes above are a general guideline and you should adjust the quantities to ensure you’re getting enough calories. Jennifer Lynn-Pullman explains: “Not everyone prescribed a GLP-1 has weight loss as their goal. These medications have been used for years by people diagnosed with diabetes in order to reduce their blood sugar.”