Recipes Made Simple: High Protein Gut-Friendly GLP-1(Part II)

Trying to eat for GLP-1 support can feel like a puzzle, especially when your appetite drops and your stomach gets picky. You still need solid nutrition, but huge plates and heavy meals often don’t sit well. Are you ready for Recipes Made Simple: High Protein Gut-Friendly GLP-1(Part II)?

This guide keeps recipes simple, high-protein, gut-friendly, low carb, and sugar free. It’s built for people using GLP-1 meds (like semaglutide or tirzepatide), and it also works for anyone who wants steadier appetite and blood sugar without a lot of prep.

GLP-1 eaters often do best with smaller portions, more protein, and gentle fiber. Protein helps you stay satisfied and protect muscle while you’re eating less, and easy-to-digest fiber supports regularity without making nausea worse.

You’ll find practical meals that fit real life, including slow cooker dinners, air fryer mains, sheet pan combos, and quick, no-fuss breakfasts and lunches. Expect familiar comfort-food flavors, simple grocery lists, and tips to keep portions small but filling.

Quick safety note: follow your clinician’s advice, especially if you’re adjusting medication. If fiber upsets your stomach or you deal with constipation, increase it slowly, and drink plenty of fluids.

GLP-1 friendly eating basics, high protein, gut-friendly, and low carb

When you’re eating less (or getting full fast), every bite counts. A GLP-1 friendly approach keeps it simple: protein first, easy-to-digest plants and fiber, and lower sugar and refined carbs. This combo helps steady appetite, supports digestion, and keeps meals low carb and sugar free, which fits the focus here.

Protein matters even more during weight loss because it helps maintain muscle while your body weight changes. A simple range to discuss with your provider is 25 to 35 g protein per meal. You can hit that with chicken, turkey, eggs, Greek yogurt (or lactose-free yogurt), seafood, tofu, or lean beef in smaller portions.

If nausea or reflux pops up, go smaller and gentler. Many people feel better with smaller meals, fewer greasy foods, and well-cooked veggies. Broth-based soups can be soothing, and ginger or peppermint tea can help if you tolerate it. For constipation, add fiber slowly (chia or psyllium) and keep fluids up.

The easy plate method for GLP-1 meals (no counting required)

Think of your plate like a simple template you can repeat anywhere, even at a holiday table.

• Protein: 1 palm to 1.5 palms (this is your anchor)
• Non-starchy veggies: 1 to 2 fists (cooked is often easier on the stomach)
• Healthy fat: 1 thumb (helps satisfaction without needing a big portion)
• Optional slow carbs: a small portion if you want it, but keep it low carb for this site’s style

If you’re aiming for that 25 to 35 g protein range, these are easy wins:

• 4 to 6 oz chicken, turkey, fish, or shrimp
• 2 to 3 eggs plus egg whites
• 1 cup Greek yogurt (lactose-free works too)
• 5 to 7 oz tofu or tempeh

For gut comfort, veggie choice matters. These tend to be gentler (especially cooked): zucchini, spinach, carrots, peeled cucumber, sautéed mushrooms, green beans. “Sometimes” foods that can trigger gas (especially raw or in large portions) include raw broccoli, cauliflower, cabbage, big servings of beans, and sugar alcohol-heavy products.

Gut-friendly flavor boosters that keep sugar low

Low carb doesn’t have to taste flat. Keep a few punchy, low sugar staples on hand and meals get easier fast.

Try: lemon, vinegar, mustard, herbs, garlic, onion powder, smoked paprika, cumin, chili flakes, salsa, sugar-free BBQ sauce, pickles, olives, and a sprinkle of feta.

If dairy bothers you, look for lactose-free Greek yogurt or skip creamy add-ons and use olive oil plus lemon instead. If you’re sensitive to FODMAPs, swap garlic and onion for garlic-infused oil and chives (same cozy flavor, less stomach drama).

Food safety and texture tips for slow cooker and meal prep

Slow cooker meals are perfect for GLP-1 days because soft textures often go down easier. Keep safety simple: cook chicken and turkey to 165 F. Fish is done when it flakes, and shrimp is done when it turns opaque.

Lean meats can dry out, even in a slow cooker. Use moisture to protect texture: a splash of broth, salsa, or tomatoes while cooking, then add yogurt-based sauces after cooking so they don’t break or taste sharp. If reflux is an issue, go lighter on heavy cream and very spicy sauces.

For meal prep, cool food fast, then store in the fridge for 3 to 4 days. Freeze extra portions right away so you’re not stuck cooking when appetite is low.

Budget tip: build your plate with frozen veggies, family packs of meat you portion out, and leftovers that turn into quick lunches. If you use beans, keep the portion modest, rinse canned beans well, and pair them with extra protein.

Smart prep for smaller appetites, meal prep, portions, and leftovers

When GLP-1 lowers your appetite, “normal” recipes can turn into a fridge full of half-eaten containers. The fix isn’t cooking less every time, it’s packing smarter. Cook once, portion small, freeze early, and keep protein easy to add so your meals stay low carb, sugar free, and satisfying without forcing big servings.

Portion and protein hacks that prevent wasted food

Cook your usual recipe size, then portion it like you’re stocking a café. Aim for 4 to 8 small portions, not 2 huge ones.

A simple method:

1. Let food cool for a few minutes, then portion right away (before you start picking at it).
2. Use 1-cup containers for most meals (soups, skillet meals, shredded chicken, taco meat).
3. Put half in the freezer the same day. This is the easiest way to prevent “day-4 leftovers fatigue.”

For small appetites, think of protein like a volume knob, you can turn it up without adding a lot of food:

• Greek yogurt: Stir into chili or taco bowls after reheating (keeps it creamy, stays sugar free).
• Cottage cheese: Blend for a quick “cream sauce” or add a few spoonfuls to eggs.
• Collagen peptides in coffee: An easy extra boost when breakfast feels like too much.
• Egg whites: Scramble into whole eggs, add to fried cauliflower rice, or mix into soups near the end.
• Canned tuna: Fold into a low sugar salsa bowl, or mix with Greek yogurt for a quick salad.
• Edamame (if tolerated): Add a small scoop to bowls for fiber plus protein.

A simple weekly plan using these recipes (breakfast, lunch, dinner)

Keep the week boring on purpose, then make it taste different. A clean structure looks like this: 2 breakfasts repeated, 2 lunches repeated, 3 dinners, plus one soup that becomes an easy lunch.

Example rhythm:

• Breakfasts: egg cups one day, Greek yogurt bowl the next.
• Lunches: taco turkey bowls, then chicken salad wraps in low carb tortillas (optional).
• Dinners: one Mexican-style, one Mediterranean-style, one BBQ-style.
• Soup: broth-based chicken and veggie soup for “can’t deal with cooking” days.

Budget and pantry list for low carb, sugar free cooking

These basics build weeks of meals without special shopping trips. Store brands work great, and bulk packs save the most.

Core pantry and freezer staples:

• Canned tomatoes, broth
• Spices (cumin, chili powder, garlic powder, smoked paprika, Italian blend)
• Frozen cauliflower rice, frozen shrimp
• Chicken thighs or breasts, ground turkey, eggs
• Greek yogurt, feta, olives
• Low sugar salsa, sugar-free BBQ sauce
• Low carb tortillas (optional)

Holiday tie-in: when you batch-cook for a gathering (pulled chicken, taco meat, soup), freeze extra 1-cup portions before you serve the crowd. Future you gets quick, GLP-1-friendly meals for weeks.

Slow cooker recipes (high protein, sugar free, low carb)

Slow cooker meals are a great fit when you’re eating smaller portions but still need solid protein. The textures turn out soft and easy to tolerate, and you can keep flavors bright without adding sugar or heavy starches.

Slow Cooker Lemon Garlic Chicken

This chicken stays light, tangy, and high-protein, which helps when rich meals feel like too much. The broth-based sauce is gentle, and you can thicken it without flour.

Ingredients

• 2 lb boneless, skinless chicken breasts
• 1 cup chicken broth (low sodium)
• 1/4 cup lemon juice
• 4 cloves garlic, minced
• 2 tsp Italian seasoning
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1 tsp xanthan gum (optional, for thickening)

Directions

1. Add chicken to the slow cooker.
2. Whisk broth, lemon juice, garlic, Italian seasoning, salt, pepper, and olive oil, then pour over chicken.
3. Cook on Low for 3 to 4 hours, until chicken reaches 165 F.
4. Optional: shred chicken, switch to High, sprinkle in xanthan gum, and stir for 1 minute to thicken.

Serving tip: Spoon over zucchini noodles, or keep it simple with steamed green beans.

Spicy Crockpot Turkey Chili

This chili keeps carbs low by going bean-light, while still tasting like the real thing. Simmered spices tend to sit better than harsh, raw heat, and Greek yogurt adds creaminess without the tang of sour cream.

Ingredients

• 2 lb extra lean ground turkey (99%)
• 1 (14.5 oz) can diced tomatoes (no sugar added)
• 1 (6 oz) can tomato paste
• 1 cup chicken broth (low sodium)
• 1 cup diced bell pepper
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 cup canned black soybeans, rinsed (optional), or skip for bean-free
• 1/2 cup plain Greek yogurt, for serving

Directions

1. Brown turkey in a skillet over medium heat, then drain and add to the slow cooker.
2. Add tomatoes, tomato paste, broth, bell pepper, onion, garlic, spices, salt, and pepper. Stir well.
3. Cook on Low for 5 to 6 hours (or High for 3 to 4 hours).
4. Stir in black soybeans for the last 20 minutes (optional), then serve with a dollop of Greek yogurt.

Notes: For a mild option, skip cayenne and use 2 tsp chili powder. If your stomach is sensitive, start with a smaller bowl and keep toppings simple.

Slow Cooker Garlic Butter Shrimp

Shrimp is fast protein, but it can turn rubbery if it cooks too long. This method uses the slow cooker like a warm poach, with buttery garlic flavor and zero sugar.

Ingredients

• 1 1/2 lb large shrimp, peeled and deveined
• 3 tbsp butter or ghee
• 4 cloves garlic, minced
• 2 tbsp lemon juice
• 2 tbsp chicken broth
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp chopped parsley
• 1/4 tsp red pepper flakes (optional)

Directions

1. Add butter, garlic, lemon juice, broth, salt, pepper, and red pepper flakes to the slow cooker.
2. Cook on High for 10 minutes, until butter melts and the sauce is hot.
3. Add shrimp, stir, and cook on High for 20 to 30 minutes, just until shrimp turn opaque.
4. Stir in parsley and serve right away.

Swaps: Dairy-free works well with 3 tbsp olive oil instead of butter.
Serving tip: Serve over cauliflower rice, or with sautéed spinach to keep it light.

Crockpot Mediterranean Chicken with Olives and Feta

This one tastes bright and tangy, not heavy, which helps when appetite is low. Olives and lemon bring flavor without sugar, and feta goes in at the end so it stays fresh.

Ingredients

• 2 lb boneless, skinless chicken thighs
• 1 (14.5 oz) can diced tomatoes (no sugar added)
• 1/2 cup chicken broth
• 1 cup sliced kalamata olives
• 2 tbsp lemon juice
• 1 tsp dried oregano
• 2 cloves garlic, minced
• 1/2 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 cup crumbled feta (added at the end)
• 2 tbsp chopped parsley (optional)

Directions

1. Add chicken thighs to the slow cooker.
2. Add tomatoes, broth, olives, lemon juice, oregano, garlic, salt, and pepper.
3. Cook on Low for 4 to 5 hours, until chicken is tender and reaches 165 F.
4. Turn off heat, then top with feta and parsley before serving.

Low lactose note: Use sheep’s milk feta, or use 1/4 cup feta for a lighter touch.

Easy Slow Cooker Beef and Veggie Stir-Fry

You get the comfort of stir-fry flavors without added sugar or cornstarch. Cooking the broccoli well also makes it easier on digestion than crisp-tender versions.

Ingredients

• 1 1/2 lb flank steak, sliced thin
• 1 cup broccoli florets
• 1 cup sliced mushrooms
• 1 cup sliced bell pepper
• 1/2 cup beef broth (low sodium)
• 1/4 cup low sugar soy sauce (or coconut aminos)
• 1 tbsp rice vinegar
• 1 tbsp grated fresh ginger
• 3 cloves garlic, minced
• 1 tsp sesame oil
• 1/2 tsp black pepper
• 1/2 tsp xanthan gum (optional, for thickening)

Directions

1. Add beef, broccoli, mushrooms, and bell pepper to the slow cooker.
2. Whisk broth, soy sauce, rice vinegar, ginger, garlic, sesame oil, and pepper, then pour over.
3. Cook on Low for 3 to 4 hours, until beef is tender.
4. Optional: sprinkle xanthan gum over the sauce, stir for 1 minute, and let sit 5 minutes to thicken.

Serving tip: Pile it over shredded cabbage, or use cauliflower rice to soak up the sauce.

Crockpot Mexican Chicken Bowls

These bowls are high-protein, easy to portion, and simple on the stomach if you keep the spice moderate. Salsa adds moisture and flavor without needing sugar.

Ingredients

• 2 lb boneless, skinless chicken breasts (or thighs)
• 1 1/2 cups salsa (no sugar added)
• 1 tsp ground cumin
• 1 tsp chili powder
• 1 tsp kosher salt
• 1/2 tsp garlic powder
• 1/2 tsp black pepper
• 2 cups cauliflower rice, for serving
• 1 cup chopped lettuce, for topping
• 1 avocado, sliced, for topping
• 1/2 cup shredded cheese, for topping (optional)
• 1/2 cup plain Greek yogurt, for topping

Directions

1. Add chicken to the slow cooker.
2. Pour salsa over chicken, then sprinkle cumin, chili powder, salt, garlic powder, and pepper.
3. Cook on Low for 4 to 5 hours, until chicken reaches 165 F.
4. Shred chicken, then serve over cauliflower rice with your toppings.

Spice options: For mild, use mild salsa and skip chili powder. For spicy, use hot salsa and add 1/4 tsp cayenne.

Slow Cooker Protein-Packed Lentil Soup

Lentils can work well for gut-friendly meals when they’re cooked very soft and served in small portions. This version adds extra protein so you don’t need a huge bowl to feel satisfied.

Ingredients

• 1 cup dried brown lentils, rinsed
• 8 oz turkey sausage, sliced
• 6 cups chicken broth (low sodium)
• 1/2 cup diced carrots
• 1/2 cup diced celery
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 tbsp lemon juice (optional, to brighten)

Directions

1. Add lentils, turkey sausage, broth, carrots, celery, onion, garlic, thyme, salt, and pepper to the slow cooker.
2. Cook on Low for 7 to 8 hours, until lentils are very soft.
3. Stir well, then add lemon juice if you want a brighter taste.
4. Serve in small bowls, and save the rest in 1-cup containers.

Gut note: Lentils bother some people, especially during dose changes. Start with a small serving, and cook until they’re very soft.

Slow Cooker BBQ Pulled Chicken

Pulled chicken is a batch-cook hero, and it freezes well in small containers. Sugar-free BBQ sauce plus vinegar gives you that classic tang without the sugar spike.

Ingredients

• 2 lb boneless, skinless chicken breasts
• 1 cup sugar-free BBQ sauce
• 2 tbsp apple cider vinegar
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/4 tsp cayenne pepper (optional)

Directions

1. Add chicken to the slow cooker.
2. Stir BBQ sauce, apple cider vinegar, spices, salt, and pepper, then pour over chicken.
3. Cook on Low for 4 to 5 hours, until chicken reaches 165 F.
4. Shred chicken, stir into the sauce, and serve.

Serving ideas: Use lettuce wraps, serve with low carb coleslaw, or spoon over roasted veggies like zucchini and peppers.

Oven and air fryer dinners that are easy on digestion

When GLP-1 appetite is low, dinner goes better when it’s warm, simple, and not too greasy. These oven and air fryer meals keep protein high, carbs low, and textures soft (think roasted veggies, tender meat, and light, brothy sauces). If your stomach is touchy, start with a smaller portion, then go back for more if you want it.

Herb and Garlic Roasted Pork Tenderloin and Veggies

This sheet pan dinner feels like a Sunday roast, but it cooks fast and stays light. Pork tenderloin is lean, and roasting zucchini and bell pepper until soft makes them easier to tolerate than crunchy veggies.

Ingredients

• 1 1/2 lb pork tenderloin
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 tbsp chopped fresh rosemary (or 1 tsp dried)
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 medium zucchini, sliced into half-moons
• 2 bell peppers, sliced
• 1 small red onion, sliced (optional)
• 1 tbsp lemon juice (optional)

Directions

1. Heat oven to 425 F. Line a sheet pan with foil for easy cleanup.
2. Pat pork dry. Rub with olive oil, garlic, rosemary, salt, and pepper.
3. Toss zucchini, bell pepper, and onion with a light coating of olive oil, plus a pinch of salt and pepper.
4. Place pork in the center of the pan, spread veggies around it.
5. Roast 20 to 25 minutes, until pork reaches 145 F in the thickest part.
6. Rest pork 5 to 10 minutes before slicing (this keeps it juicy). Finish veggies with lemon juice if you want brightness.

Stuffed Zucchini Boats

These feel like comfort food, but they’re lighter than stuffed peppers. The key is keeping the filling thick so you don’t end up with a watery boat.

Ingredients

• 3 medium zucchini
• 1 tbsp olive oil
• 1 lb ground turkey (93% lean) or lean ground beef
• 1/2 cup diced onion (optional)
• 2 garlic cloves, minced
• 1 cup marinara sauce (no added sugar)
• 1 tsp Italian seasoning
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 cup shredded mozzarella
• 2 tbsp chopped basil or parsley (optional)

Directions

1. Heat oven to 400 F. Slice zucchini lengthwise, scoop out centers, and chop the scooped zucchini.
2. Sprinkle zucchini halves lightly with salt and place cut-side down on paper towels for 10 minutes (this helps drain water). Pat dry.
3. Heat olive oil in a skillet over medium heat. Cook turkey (or beef) with onion until browned, then drain excess fat.
4. Add garlic and chopped zucchini. Cook 3 to 4 minutes, until the zucchini softens.
5. Stir in marinara, Italian seasoning, salt, and pepper. Simmer 3 to 5 minutes to thicken.
6. Place zucchini boats in a baking dish, fill with meat mixture, top with mozzarella.
7. Bake 18 to 22 minutes, until zucchini is tender and cheese melts. Add herbs before serving.

Herb-Encrusted Roast Turkey Breast

Turkey breast is mild, high-protein, and easy to portion for small appetites. A little broth in the pan keeps it moist, which matters when dry meat sounds like a chore.

Ingredients

• 2 lb boneless turkey breast (or turkey breast roast)
• 1 tbsp olive oil
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp garlic powder
• 1/2 tsp onion powder (optional)
• 1 cup chicken broth (low sodium)
• 1 tsp Dijon mustard (optional, for pan sauce)
• 1 tsp lemon juice (optional, for pan sauce)

Directions

1. Heat oven to 375 F. Place turkey in a roasting pan or baking dish.
2. Rub turkey with olive oil, then coat with salt, pepper, thyme, rosemary, garlic powder, and onion powder.
3. Pour broth into the pan around the turkey (not over the top).
4. Roast 45 to 60 minutes, until the thickest part reaches 165 F.
5. Rest 10 minutes, then slice.
6. Quick pan sauce (optional): warm pan juices in a small saucepan, whisk in Dijon and lemon juice, then spoon lightly over slices.

Leftover idea: chop turkey for salads, cauliflower rice bowls, or lettuce wraps with cucumber and a yogurt sauce.

Stewed Mediterranean White Fish

This is light, brothy, and gentle, like a cozy soup that happens to be high-protein. Cod or tilapia cook fast, so dinner feels easy even on low-energy nights.

Ingredients

• 1 1/4 lb cod or tilapia fillets
• 1 tbsp olive oil
• 3 garlic cloves, minced (or 1 tbsp garlic-infused oil for a gentler option)
• 1 (14.5 oz) can diced tomatoes (no added sugar)
• 1 cup chicken broth (or seafood stock), low sodium
• 1/3 cup sliced olives
• 1 tbsp capers, rinsed (optional)
• 1 tsp dried oregano
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp chopped parsley
• 1 tbsp lemon juice

Directions

1. In a large skillet or oven-safe pan, warm olive oil over medium heat. Add garlic and cook 30 seconds.
2. Add tomatoes, broth, olives, capers (if using), oregano, salt, and pepper. Simmer 8 to 10 minutes.
3. Nestle fish into the broth. Cover and cook 6 to 10 minutes, until fish flakes easily.
4. Turn off heat, then stir in parsley and lemon juice.
5. Serve with a spoonful of broth over the top (it goes down easier than a dry bite).

Air Fryer Crab Cakes

These are crisp on the outside without deep frying, so they tend to sit better. Using almond flour keeps them low carb, and the flavor stays classic.

Ingredients

• 12 oz canned crab meat, drained well
• 1 large egg
• 3 tbsp mayonnaise or plain Greek yogurt
• 1/3 cup almond flour
• 1 tsp Old Bay seasoning
• 1 tbsp Dijon mustard
• 1 tbsp chopped parsley (optional)
• Oil spray

Directions

1. In a bowl, mix egg, mayo (or yogurt), Old Bay, Dijon, and parsley.
2. Fold in crab and almond flour. Chill 10 minutes so the mixture firms up.
3. Shape into 6 small patties (smaller cakes hold together better).
4. Preheat air fryer to 375 F. Spray basket lightly with oil.
5. Air fry 8 to 10 minutes, flipping once, until golden and heated through.

Low carb dipping sauce options: lemon aioli (mayo plus lemon juice) or Greek yogurt dill sauce (yogurt, lemon, dill, salt).

Chicken Shawarma Kebabs

The yogurt-lemon marinade keeps chicken tender and adds a cool, calm flavor. You still get warm spices, but the result isn’t heavy.

Ingredients

• 1 1/2 lb boneless skinless chicken thighs (or breasts), cut into 1 1/2-inch pieces
• 1/2 cup plain Greek yogurt
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 2 tsp ground cumin
• 2 tsp smoked paprika
• 1 tsp ground coriander
• 1/2 tsp turmeric (optional)
• 1 tsp kosher salt
• 1/2 tsp black pepper

Directions

1. Mix yogurt, lemon juice, olive oil, garlic, spices, salt, and pepper.
2. Toss chicken in marinade. Refrigerate 30 minutes (or up to 8 hours).
3. Thread chicken onto skewers (or use an oiled sheet pan if you don’t have skewers).
4. Oven method: bake at 425 F for 16 to 20 minutes, flipping once, until chicken reaches 165 F.
5. Grill method: grill over medium heat 10 to 14 minutes, turning as needed, until 165 F.

Serving ideas: cucumber salad, a tahini drizzle (tahini plus lemon and water, no sugar), or simple lettuce wraps for a lighter bite.

High-protein breakfasts and quick lunches that stay low carb

On GLP-1 days, breakfast and lunch work best when they’re small, warm, and protein-forward. If mornings feel rough, start with a half portion, sip ginger tea, and choose soft foods (eggs, yogurt, baked fish) instead of greasy or extra fibrous meals. These options also hold up well for meal prep, so you can grab food before your appetite disappears.

Mushroom, Tomato, and Herb Frittata

This baked frittata gives you a gentle, savory breakfast that reheats well and doesn’t feel heavy.

Ingredients (8 slices)

• 8 large eggs
• 1 cup liquid egg whites (optional, replace 4 eggs)
• 1 cup mushrooms, sliced
• 1 cup cherry tomatoes, halved
• 2 cups spinach, chopped
• 1/2 cup crumbled feta or grated parmesan
• 1 tbsp olive oil
• 1 tsp dried Italian seasoning (or 1 tbsp fresh herbs)
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

1. Heat oven to 375 F. Grease a 9 x 13-inch dish.
2. Sauté mushrooms in olive oil for 4 minutes. Add spinach, cook 1 minute.
3. Spread mushrooms, spinach, and tomatoes in the dish. Top with cheese.
4. Whisk eggs (and egg whites if using) with seasoning, salt, and pepper. Pour in.
5. Bake 22 to 28 minutes, until set in the center.
6. Cool 10 minutes, slice, and portion.

Meal prep storage: Refrigerate slices up to 4 days. Freeze individual slices wrapped in parchment, then place in a freezer bag. Reheat gently so eggs stay tender.

High-Protein Breakfast Sandwich

This one feels like “real breakfast,” but you can keep it low carb with the right base.

Ingredients (1 sandwich)

• 1 large egg
• 2 egg whites
• 1 turkey sausage patty or 2 slices Canadian bacon
• 1 slice cheddar or provolone (about 1 oz)
• 1 low carb English muffin, split (or 1 chaffle)
• 1/2 tsp butter or olive oil, for the pan

Directions

1. Cook sausage or Canadian bacon until hot, set aside.
2. Scramble egg and egg whites in butter (or oil) until just set.
3. Toast the muffin (or warm the chaffle), then assemble with cheese and eggs.
4. Let it sit 1 minute so the cheese melts, then eat or wrap.

Freezer tip: Wrap tightly in parchment, then foil. Freeze up to 2 months. Thaw overnight, then warm in the microwave in short bursts.

Greek Yogurt Parfait (sugar free, high protein)

Cold foods can bother some people early in the day. If that’s you, let the yogurt sit out for 10 minutes first.

Ingredients (1 serving)

• 1 cup plain Greek yogurt
• 1 tbsp chia seeds
• 1/2 tsp cinnamon
• 1/2 tsp vanilla extract
• 1/3 cup berries (strawberries, blueberries, or raspberries)
• 1 to 2 tsp powdered sugar-free sweetener (optional)
• 2 tbsp chopped walnuts or almonds

Directions

1. Stir yogurt with cinnamon, vanilla, and sweetener (if using).
2. Mix in chia seeds and rest 5 minutes to thicken.
3. Top with berries and nuts, then eat.

Gut note: If you’re sensitive, start with 1 tsp chia and increase slowly.

Grilled Chicken Salad with Lemon Vinaigrette

This is crisp and fresh, but still protein-centered so it actually satisfies.

Ingredients (1 large salad)

• 5 oz grilled chicken breast, sliced
• 3 cups mixed greens
• 1/2 cup cucumber, sliced
• 1/2 cup tomatoes, chopped
• 2 tbsp olives, sliced
• 2 tbsp crumbled feta (or dairy-free feta)

Lemon vinaigrette

• 1 1/2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/4 tsp salt
• 1/4 tsp black pepper

Directions

1. Whisk vinaigrette ingredients in a small bowl.
2. Add greens and veggies to a bowl, top with chicken and feta.
3. Drizzle dressing, toss lightly, and eat.

Low acid swap (reflux-friendly): Use 1 tbsp water plus 1 tsp Dijon instead of lemon, then add a pinch of dried dill.

Quinoa and Black Bean Bowl (lighter, portion-controlled)

You can keep this low carb by keeping quinoa small and letting protein do the heavy lifting.

Ingredients (1 bowl)

• 1/4 cup cooked quinoa (about 45 g)
• 1/4 cup black beans, rinsed and drained
• 4 oz cooked chicken or turkey
• 1 cup chopped cucumber and tomatoes
• 1 tbsp olive oil
• 1 tbsp lime juice (or 1 tbsp water for low acid)
• 1/4 tsp salt

Directions

1. Add quinoa to a bowl. Top with beans, chicken, and veggies.
2. Stir olive oil, lime juice (or water), and salt. Pour over and mix.
3. Eat right away, or chill for later.

Gas note: Beans can cause bloating. For a bean-free bowl, skip beans and quinoa, use 2 cups cauliflower rice plus extra veggies and chicken.

Turkey and Zucchini Stir-Fry

Fast skillet meals are perfect when you need lunch in 10 minutes and nothing sounds good.

Ingredients (2 servings)

• 1 lb ground turkey (93% lean)
• 2 medium zucchini, sliced
• 2 tbsp soy sauce (or coconut aminos)
• 1 tsp fresh ginger, grated (or 1/2 tsp ground)
• 1 tsp sesame oil
• 1 tbsp olive oil

Directions

1. Brown turkey in olive oil over medium heat, 6 to 7 minutes.
2. Add zucchini and cook 4 minutes, until tender.
3. Stir in soy sauce, ginger, and sesame oil. Cook 1 more minute.
4. Serve over shredded cabbage or cauliflower rice.

Baked Salmon with Asparagus

Salmon is easy protein, and the omega-3 fats support heart health and can help with inflammation.

Ingredients (2 servings)

• 2 salmon fillets (5 oz each)
• 1 bunch asparagus (about 1 lb), trimmed
• 1 tbsp olive oil
• 1 tbsp lemon juice (or use dill and skip lemon for low acid)
• 1 tsp dried dill (or 1 tbsp fresh)
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

1. Heat oven to 400 F. Place salmon and asparagus on a sheet pan.
2. Brush with olive oil. Season with dill, garlic powder, salt, and pepper.
3. Bake 10 to 12 minutes, until salmon flakes easily.
4. Add lemon juice after baking.

Moisture tip: Don’t overbake. Pull it when it flakes, then rest 2 minutes before eating.

Comfort-food style dinners (still gut-friendly and GLP-1 aware)

Comfort food can still work when you’re keeping carbs low, skipping added sugar, and trying not to upset your stomach. The trick is simple: soft textures, steady protein, and fiber in a dose you tolerate. These dinners keep that cozy, “spoon-and-breathe” vibe, without the heavy starch load that can feel like a brick on GLP-1.

Kale and White Bean Chili (with low carb options)

This chili eats like a warm blanket, but you can keep it low carb by going light on beans and heavier on turkey (or chicken). Kale can be rough for some people, so chop it fine and cook it longer until it turns silky.

Ingredients

• 1 tbsp olive oil
• 1 lb lean ground turkey (93% or leaner)
• 1/2 cup yellow onion, finely diced (optional)
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 (14.5 oz) can diced tomatoes (no sugar added)
• 4 cups chicken broth (low sodium)
• 1 (15 oz) can cannellini beans, rinsed and drained (use 1/2 can for lower carb)
• 4 cups kale, finely chopped
• 1 1/2 cups cooked shredded chicken (optional, for extra protein)

Directions

1. Warm olive oil in a large pot over medium heat. Add turkey and cook 6 to 8 minutes, breaking it up. Drain excess grease if needed.
2. Add onion (if using) and cook 3 minutes, until soft. Stir in garlic for 30 seconds.
3. Stir in chili powder, cumin, paprika, salt, and pepper for 30 seconds.
4. Add diced tomatoes and broth. Bring to a gentle simmer.
5. Stir in beans (use less for lower carb), then add kale. Simmer 20 to 25 minutes, until kale is very tender.
6. Stir in shredded chicken (if using) and heat 2 minutes. Serve warm, in smaller bowls.

Stuffed Bell Peppers

Stuffed peppers hit that classic casserole note, but this version stays low carb with cauliflower rice and no sugar added tomato sauce. Pre-baking the peppers helps them turn soft, not squeaky.

Ingredients

• 4 large bell peppers, tops cut off and seeds removed
• 1 lb ground turkey or lean ground beef
• 2 cups cauliflower rice
• 1 cup tomato sauce (no sugar added)
• 1 tsp Italian seasoning
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 cup shredded mozzarella or cheddar
• 2 tbsp chopped parsley (optional)

Directions

1. Heat oven to 375 F. Place peppers cut-side up in a baking dish with 1/4 cup water. Bake 15 minutes, then pour off water.
2. Brown meat in a skillet over medium heat, 6 to 8 minutes. Drain grease.
3. Stir in cauliflower rice, tomato sauce, Italian seasoning, salt, and pepper. Simmer 5 minutes to thicken.
4. Fill peppers with the mixture, then top with cheese.
5. Bake 20 to 25 minutes, until peppers are tender and cheese melts. Rest 5 minutes before serving.

Eggplant Lasagna (no noodles)

This gives you the same cozy layers, minus the pasta. Salting the eggplant first pulls out water, which keeps your lasagna from turning into soup.

Ingredients

• 2 medium eggplants, sliced into 1/4-inch rounds
• 1 1/2 tsp kosher salt (for salting eggplant)
• 1 lb ground beef or Italian turkey sausage
• 2 cups marinara sauce (no sugar added)
• 1 tsp Italian seasoning
• 1/2 tsp black pepper
• 1 cup ricotta or cottage cheese
• 1 1/2 cups shredded mozzarella
• 1/4 cup grated parmesan (optional)

Directions

1. Sprinkle eggplant slices with salt and let sit 20 minutes. Pat very dry with paper towels.
2. Heat oven to 400 F. Roast eggplant on a sheet pan 15 minutes, flipping once (this softens it and dries it out).
3. Brown meat in a skillet over medium heat, 6 to 8 minutes. Drain grease. Stir in marinara, Italian seasoning, and pepper.
4. In a 9 x 13-inch dish, layer eggplant, meat sauce, ricotta (or cottage cheese), and mozzarella. Repeat once more.
5. Top with parmesan (if using). Bake 25 minutes, until bubbly. Rest 10 minutes to set before slicing.

Spicy Shrimp and Cauliflower Rice

This is a quick skillet comfort meal, like takeout vibes without the sugar. Keep the spice adjustable, and cook the cauliflower rice until it’s tender, not crunchy.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 1/2 tsp smoked paprika
• 1/2 tsp kosher salt
• 1/4 tsp cayenne pepper (optional)
• 4 cups cauliflower rice
• 2 cups fresh spinach (optional)
• 1 tbsp lime juice
• 2 tbsp chopped cilantro (optional)

Directions

1. Pat shrimp dry. Warm olive oil in a large skillet over medium heat.
2. Add garlic and cook 30 seconds. Stir in paprika, salt, and cayenne (if using).
3. Add shrimp and cook 2 to 3 minutes per side, until opaque. Move shrimp to a plate.
4. Add cauliflower rice to the skillet. Cook 6 to 8 minutes, stirring, until soft and steam-cooked.
5. Stir in spinach (if using) until wilted. Add shrimp back in, then finish with lime juice and cilantro.

Enjoy!

GLP-1 friendly eating works best when you keep the basics steady and the meals simple. Put protein first so you stay satisfied and protect muscle when portions get smaller. Add gentle fiber in a way your stomach can handle, cooked veggies, chia in small amounts, and soups that are soft and warm.

The easiest path is repeating a few methods you can count on. Slow cooker meals give you tender textures and ready-to-portion leftovers. Sheet pan and air fryer dinners keep cleanup low and flavors familiar. Then you lock in consistency with breakfast, eggs, yogurt, or a make-ahead frittata, so you are not guessing when appetite is low.

For this week, pick two slow cooker recipes and one breakfast from this post. Cook once, portion into 1-cup containers, and freeze half the same day. You will have food ready for the “nothing sounds good” moments, without wasting ingredients.

Save this post so you can come back to it on busy weeks. Share it with a friend who is also eating low carb or sugar free, and explore more sugar free, low carb recipe collections on The Frugal Ones for holidays, gatherings, and budget-friendly meal plans.

Most important, listen to your body. If nausea, reflux, or constipation shows up, lower the fat, slow down the fiber, and build back up at a pace you tolerate.

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