GLP-1 Friendly Meals: My Mix & Match Meal Template

Ingredients

• 440 g Pre‑seasoned Salmon Fillets (skin on, frozen; cook from frozen)
• 1 large Long English Cucumber (thinly sliced; no need to peel)
• 1 tsp Pink Himalayan Salt (lightly salted cucumber slices)
• 1 tsp Monk Fruit Sweetener Blend (optional, for cucumber salad)
• 2 tbsp Rice Vinegar (adds acidity to cucumber salad)
• 260 g Frozen Shelled Edamame (thawed; provides extra protein)
• 260 g Mixed Frozen Vegetables (Costco vegetable medley, small‑cut)
• 240 g Organic Frozen Mango Chunks (thawed; adds sweetness and fiber)
• 260 g Long Grain White Rice (uncooked; cooked in rice cooker)
• 60 g Mayonnaise (regular or light; base for sauce)
• 15 g Sriracha Hot Chili Sauce (adjust to taste; mixed with mayo)
• 1 spray Avocado Oil Spray (for skillet; low‑calorie oil substitute)

Instructions

1. Preheat Oven and Bake Salmon

   Preheat the oven to 375°F. Place the frozen salmon fillets skin‑side down on a baking sheet. Bake for about 30 minutes or until the internal temperature reaches 145°F. The skin will release easily.

   Time: PT30M

   Temperature: 375°F

2. Cook Rice

   Rinse the rice, add the measured 260 g to the rice cooker with the appropriate water ratio, and start the cooker. Let it finish (about 20 minutes).

   Time: PT20M

3. Prepare Quick Cucumber Salad

   Wash the cucumber, slice thinly with a knife, place in a mixing bowl, sprinkle with pink Himalayan salt, monk fruit sweetener, and rice vinegar. Toss and let sit for 1 minute.

   Time: PT5M

4. Char Edamame

   Heat the skillet over medium‑high heat, lightly spray with avocado oil. Add the thawed edamame, stir once, then let sit to develop charred edges for about 5 minutes.

   Time: PT5M

5. Heat Mixed Vegetables

   In the same skillet (or a second one), spray lightly with avocado oil and add the frozen mixed vegetables. Stir‑fry for 5 minutes until heated through and slightly caramelized.

   Time: PT5M

6. Make Sriracha Mayo

   In a small bowl, combine 60 g mayonnaise with 15 g sriracha. Mix until smooth. Adjust spiciness to taste.

   Time: PT2M

7. Assemble Bowls and Portion

   Place a serving bowl on the food scale, tare to zero. Add 65 g cooked rice, 110 g salmon, 60 g mango, 65 g charred edamame, 65 g mixed vegetables, 60 g cucumber salad, and drizzle 15 g sriracha mayo. Repeat for each of the four bowls.

   Time: PT5M

Nutrition Facts

Calories

750

Protein

48g

Carbohydrates

62g

Fat

23g

Fiber

10g