What I Eat in a Day on Glp-1: Realistic, High-Protein & High-Fiber Meals That Keep Me Full
What I Eat in a Day on GLP-1: Realistic, High-Protein & High-Fiber Meals That Keep Me Full! is a medium American recipe that serves 1. 1500 calories per serving. Recipe by Latrice Kelly on YouTube.
Prep: 25 min | Cook: 45 min | Total: 1 hr 25 min
Cost: $19.43 total, $19.43 per serving
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
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
Add Toppings to Chia Pudding
Before serving, top the chilled pudding with fresh raspberries and a sprinkle of protein granola for crunch.
Time: PT2M
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
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
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
Make Bang‑Bang Sauce
In a small bowl whisk together mayonnaise, sriracha, honey, and a pinch of salt.
Time: PT2M
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
Assemble Lunch Plate
Serve the bang‑bang tofu over the cooked brown rice, arranging broccoli on the side.
Time: PT2M
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
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
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
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
Dietary info: High protein, High fiber, Gluten‑free (if using gluten‑free soy sauce), Low sugar, Vegetarian-friendly (except shrimp)
Allergens: Dairy, Tree nuts, Peanuts, Shellfish, Soy
Ingredient Substitutions
- Instead of Chia Seeds: ground flaxseed
- Instead of Coconut Milk: almond milk
- Instead of Greek Yogurt: plain regular yogurt
- Instead of Honey: maple syrup
- Instead of Vanilla Extract: almond extract
- Instead of Raspberries: blueberries
- Instead of Protein Granola: regular granola
- Instead of Coffee: cold brew
- Instead of Coconut Milk: almond milk
- Instead of Tea Bag: herbal tea
- Instead of Sweet Potato Chips: regular potato chips
- Instead of Firm Tofu: tempeh
- Instead of Brown Rice: quinoa
- Instead of Broccoli Florets: green beans
- Instead of Nutritional Yeast: vegan parmesan
- Instead of Green Onions: chives
- Instead of Mayonnaise: Greek yogurt
- Instead of Sriracha: hot sauce
- Instead of Honey: agave syrup
- Instead of Pitted Dates: dried figs
- Instead of Natural Peanut Butter: almond butter
- Instead of Semisweet Chocolate Chips: dark chocolate chunks
- Instead of Walnuts: pecans
- Instead of Macadamia Nuts: cashews
- Instead of Shrimp: scallops
- Instead of Soy Sauce: tamari
- Instead of Rice Vinegar: apple cider vinegar
- Instead of Honey: agave syrup
- Instead of Ketchup: tomato paste diluted
- Instead of Cornstarch: arrowroot powder
- Instead of Vegetable Oil: canola oil
Equipment Needed
- Mixing Bowl
- Spoon or Whisk
- Saucepan
- Double Boiler Set (optional)
- Skillet or Frying Pan
- Rice Cooker or Pot with Lid
- Cutting Board
- Chef’s Knife
- Measuring Cups and Spoons
Critical Steps — Do Not Skip
- Refrigerate chia seed mixture for at least 4 hours to allow seeds to gel.
- Press and dry tofu before frying to achieve crisp texture.
- Melt chocolate gently using a double boiler to avoid scorching.
- Do not overcook shrimp; watch for pink color and firm texture.
Chef Tips from the Video
- Use a high‑quality vanilla extract for the most aromatic chia pudding.
- Add a pinch of smoked paprika to the bang‑bang sauce for a subtle smoky depth.
- For extra crunch, toast the walnuts and macadamia nuts lightly before sprinkling on Date Snickers.
- Finish the Hunan shrimp with a squeeze of fresh lime for bright acidity.
Troubleshooting
Chia pudding is too thick or clumpy.
Stir in an extra tablespoon of coconut milk and let sit for a few minutes; the texture will loosen.
Tofu turns soggy instead of crispy.
Press tofu thoroughly to remove moisture and coat lightly with cornstarch before frying.
Chocolate seizes or becomes grainy.
Remove the bowl from heat immediately once chocolate is mostly melted and stir continuously; add a teaspoon of coconut oil if needed.
Shrimp is rubbery.
Cook shrimp just until pink; overcooking beyond 3‑4 minutes per side makes it tough.
Storage
Refrigerator: Chia pudding, cooked tofu, cooked rice, and shrimp glaze keep 3‑4 days in airtight containers.
Freezer: Portion shrimp and glaze in freezer‑safe bags for up to 2 months; thaw before reheating.
Room temperature: Date Snickers can sit at room temperature for up to 12 hours; after that refrigerate.
Make-Ahead Tips
- Prepare the chia seed pudding the night before; it thickens overnight.
- Cook brown rice in bulk and store in the fridge for up to 4 days.
- Make the sweet‑sour glaze ahead and reheat gently before adding to shrimp.
Frequently Asked Questions
What is the cultural significance and history of chia seed pudding in American health food culture?
Chia seed pudding gained popularity in the United States during the early 2010s as a plant‑based, high‑fiber breakfast option. Influenced by traditional Mexican chia drinks, it was adapted into a pudding texture by Western health enthusiasts seeking omega‑3 rich, low‑sugar meals.
What are the traditional regional variations of bang‑bang tofu in Asian cuisine?
Bang‑bang tofu originates from Sichuan street food, where tofu is tossed in a spicy sesame‑peanut sauce. In the United States, the dish often incorporates creamy mayo‑based sauces and is served over rice, reflecting a fusion of Chinese flavors with American convenience.
How is Hunan shrimp traditionally served in Chinese cuisine?
In Hunan cuisine, shrimp is typically stir‑fried quickly over high heat with bold, spicy sauces featuring fermented bean paste, chilies, and aromatics. It is served hot, often with steamed rice, to balance the heat and showcase the region’s love for vibrant, tangy flavors.
What occasions or celebrations is Date Snickers commonly enjoyed in modern American snack culture?
Date Snickers, a healthier twist on the classic candy bar, is popular as a post‑workout snack, a midday energy boost, or a guilt‑free dessert for birthday celebrations where a lower‑sugar treat is desired.
What makes this GLP‑1 day‑of‑eating plan special or unique in American wellness cuisine?
Latrice Kelly’s plan combines high‑protein, high‑fiber foods with affordable, easy‑to‑prepare items that support blood‑sugar regulation—key for those on GLP‑1 medications. It balances whole foods with convenient snacks while staying budget‑friendly.
What are the most common mistakes to avoid when making the bang‑bang tofu in this recipe?
Common errors include not pressing the tofu, which leads to soggy bites, and overcrowding the pan, which prevents crispness. Also, adding the sauce too early can make the tofu steam instead of stay crunchy.
Why does this recipe use a double‑boiler method for melting chocolate instead of a microwave?
A double‑boiler provides gentle, even heat that prevents chocolate from scorching, preserving its glossy texture and flavor—crucial for the Date Snickers coating.
Can I make the chia seed pudding ahead of time and how should I store it?
Yes, prepare the chia pudding the night before and store it in an airtight container in the refrigerator. It will keep for up to 4 days and can be portioned for quick breakfasts or snacks.
What texture and appearance should I look for when the Hunan shrimp glaze is finished?
The glaze should be glossy, slightly thickened, and coat the back of a spoon. It should taste balanced between sweet, tangy, and salty without being watery.
How do I know when the shrimp is done cooking in the Hunan shrimp recipe?
Shrimp is done when it turns pink and opaque, and the edges curl. An internal temperature of 145°F (63°C) confirms doneness.
What does the YouTube channel Latrice Kelly specialize in?
The YouTube channel Latrice Kelly focuses on health‑focused lifestyle content, especially nutrition tips, meal planning for GLP‑1 medication users, and affordable, high‑protein, high‑fiber recipes for everyday wellness.
How does the YouTube channel Latrice Kelly's approach to American wellness cooking differ from other health‑food channels?
Latrice Kelly emphasizes realistic, budget‑conscious meals that fit into a busy schedule while specifically addressing the dietary needs of people on GLP‑1 meds. She blends practical grocery finds (like Aldi products) with nutrient‑dense recipes, unlike many channels that focus on gourmet or highly specialized diets.
Last updated: September 2, 2026
