What to eat on GLP-1 Medication: Effortless Meal Planning

Ingredients

• 2 oz Chicken Breast (defrosted, cut into bite‑size pieces)
• 0.25 tsp Salt (to taste)
• 0.25 tsp Black Pepper (freshly ground)
• 0.5 tsp Trader Joe's Citrus Garlic Seasoning (or any citrus‑garlic blend)
• 1 piece Hero High‑Protein Tortilla (approx. 7 g protein per tortilla)
• 3 tbsp Plain Greek Yogurt (non‑fat, unsweetened)
• 1 tsp Lemon Juice (freshly squeezed if possible)
• 0.25 tsp Dill Seasoning (dried dill or dill weed)
• 2 slices Cucumber (thinly sliced)
• 2 slices Tomato (ripe, medium size)
• 2 tbsp Frozen Peas (thawed)

Instructions

1. Defrost Chicken

   Place the frozen chicken breast pieces in a microwave‑safe bowl and use the defrost setting for about 2 minutes, stirring halfway through.

   Time: PT2M

2. Season Chicken

   Sprinkle the chicken with salt, pepper, and the citrus‑garlic seasoning. Toss to coat evenly.

   Time: PT1M

3. Steam Chicken in Microwave

   Cover the bowl loosely with a microwave‑safe lid or plate and microwave on high for 5 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

   Time: PT5M

4. Prepare Veggies

   While the chicken cooks, slice cucumber and tomato, and measure out thawed peas.

   Time: PT3M

5. Make Yogurt Dressing

   In a mixing bowl, combine Greek yogurt, lemon juice, dill seasoning, and a pinch of salt. Stir until smooth.

   Time: PT2M

6. Combine Chicken and Veggies

   Add the cooked chicken, cucumber, tomato, and peas to the yogurt dressing. Toss gently to coat everything evenly.

   Time: PT2M

7. Assemble the Wrap

   Lay the Hero tortilla flat, spoon the chicken‑yogurt mixture down the center, then fold the sides and roll tightly.

   Time: PT1M

Nutrition Facts

Calories

320

Protein

25 g

Carbohydrates

30 g

Fat

10 g

Fiber

8 g