What I Eat in a Day on GLP-1: Realistic, High-Protein & High-Fiber Meals That Keep Me Full!

Ingredients

• 3 tablespoons Chia Seeds (raw, unsweetened)
• 1 cup Coconut Milk (full‑fat, canned)
• 1/2 cup Greek Yogurt (plain, non‑fat)
• 1 tablespoon Honey (raw, optional for extra sweetness)
• 1 teaspoon Vanilla Extract (pure)
• 1/2 cup Raspberries (fresh or frozen)
• 1/4 cup Protein Granola (Aldi brand with dark chocolate pieces)
• 1 cup Coffee (brewed, hot)
• 2 tablespoons Coconut Milk (for coffee, unsweetened)
• 1 Tea Bag (any flavor you like, added to coffee for extra taste)
• 1 bag Sweet Potato Chips (kettle‑cooked, about 1 oz)
• 200 grams Firm Tofu (pressed and cubed)
• 1 cup Brown Rice (cooked)
• 1 cup Broccoli Florets (fresh or frozen)
• 1 tablespoon Nutritional Yeast (for B‑vitamins and cheesy flavor)
• 2 tablespoons Green Onions (chopped)
• 2 tablespoons Mayonnaise (store‑bought or homemade)
• 1 tablespoon Sriracha (adjust heat to taste)
• 1 teaspoon Honey (for bang‑bang sauce)
• 6 Pitted Dates (large Medjool dates)
• 1 teaspoon Natural Peanut Butter (smooth, no added sugar)
• 1/4 cup Semisweet Chocolate Chips (or almond bark)
• 2 tablespoons Walnuts (roughly chopped)
• 2 tablespoons Macadamia Nuts (roughly chopped)
• 200 grams Shrimp (peeled and deveined)
• 1 tablespoon Soy Sauce (low‑sodium)
• 1 tablespoon Rice Vinegar
• 1 tablespoon Honey
• 1 tablespoon Ketchup
• 1 teaspoon Cornstarch (mixed with water for slurry)
• 2 tablespoons Water
• 1 tablespoon Vegetable Oil (for stir‑frying shrimp)

Instructions

1. Prepare Chia Seed Pudding

   In a mixing bowl combine chia seeds, coconut milk, Greek yogurt, honey, and vanilla extract. Stir well, cover, and refrigerate for at least 4 hours or overnight.

   Time: PT10M

2. Add Toppings to Chia Pudding

   Before serving, top the chilled pudding with fresh raspberries and a sprinkle of protein granola for crunch.

   Time: PT2M

3. Brew Coffee and Prepare Protein Coffee

   Brew 1 cup of coffee. While hot, stir in 2 Tbsp coconut milk, a tea bag, and sweeten with honey if desired.

   Time: PT3M

   Temperature: hot

4. Cook Brown Rice

   Rinse 1 cup brown rice, add 2 cups water to a rice cooker or pot, and cook according to package directions (about 20 minutes).

   Time: PT20M

   Temperature: 212°F

5. Prepare Bang‑Bang Tofu

   Press tofu to remove excess water, then cut into 1‑inch cubes. Toss with a little oil and pan‑fry in a skillet over medium‑high heat until golden on all sides (about 8 minutes).

   Time: PT10M

   Temperature: medium‑high

6. Make Bang‑Bang Sauce

   In a small bowl whisk together mayonnaise, sriracha, honey, and a pinch of salt.

   Time: PT2M

7. Combine Tofu, Sauce, and Veggies

   Add cooked tofu to the skillet with steamed broccoli florets, drizzle the bang‑bang sauce, and toss to coat. Sprinkle nutritional yeast and chopped green onions on top.

   Time: PT5M

   Temperature: medium

8. Assemble Lunch Plate

   Serve the bang‑bang tofu over the cooked brown rice, arranging broccoli on the side.

   Time: PT2M

9. Prepare Date Snickers

   Using a double boiler (or microwave), melt semisweet chocolate chips until smooth. Remove from heat, stir in each pitted date and a tiny dab of peanut butter, then roll the stuffed dates in chopped walnuts and macadamia nuts.

   Time: PT10M

   Temperature: melted

10. Make Hunan Shrimp Sweet‑Sour Glaze

    In a saucepan combine soy sauce, rice vinegar, honey, ketchup, and cornstarch slurry (cornstarch mixed with water). Bring to a gentle boil, stirring until thickened (about 3 minutes).

    Time: PT5M

    Temperature: medium

11. Cook Shrimp

    Heat vegetable oil in a skillet over medium‑high heat. Add shrimp and sauté 2‑3 minutes per side until pink and opaque. Pour the sweet‑sour glaze over the shrimp and toss to coat.

    Time: PT8M

    Temperature: medium‑high

12. Serve Dinner

    Plate the glazed Hunan shrimp with any remaining brown rice or a simple side of steamed veggies.

    Time: PT2M

Nutrition Facts

Calories

1500

Protein

95 g

Carbohydrates

150 g

Fat

55 g

Fiber

35 g