3 Quick & Healthy Lunches for GLP-1 Success

Lunch should carry you through the midday lull without provoking hunger or blood sugar crashes.
These lunches are grab-and-go or prep ahead, balanced in protein, healthy fats, fiber, and moderate carbs.

Turkey & Avocado Lettuce Wraps

Ingredients (serves 1-2):

• ~4 oz sliced turkey breast (low sodium)

• ½ avocado, sliced

• 2 large lettuce leaves (romaine or butter lettuce)

• Optional: slices of tomato or cucumber, a smear of mustard or hummus

Instructions:

1. Wash lettuce leaves and lay them flat.

2. If using, spread a thin layer of mustard or hummus on the turkey.

3. Place turkey slices on the lettuce. Top with avocado slices and tomato/cucumber if using.

4. Roll up each leaf to make a wrap. Eat right away or wrap up for later.

Nutrition (approximate, for 1 wrap):

• Calories: ~185 kcal

• Protein: ~17 g

• Fat: ~8 g

• Carbs: ~5 g

Why good for GLP-1 clients:

• Very low in carbs, minimizing spikes in blood glucose

• Healthy fats (avocado) + lean protein support satiety

• Lettuce adds fiber and volume for fullness without many calories

• Quick and portable—helps avoid less-healthy fast food when busy

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Quinoa & Chickpea Salad

Ingredients (serves 1):

• ½ cup cooked quinoa

• ½ cup cooked chickpeas

• ¼ cup chopped cucumber

• ¼ cup chopped tomato

• 1 tbsp crumbled feta cheese

• Dressing: juice of ½ lemon + 1 tsp olive oil + salt & pepper

Instructions:

1. Cook quinoa ahead (or use leftover). Rinse if needed.

2. Rinse & drain chickpeas. Chop veggies.

3. In a bowl, combine quinoa, chickpeas, cucumber, tomato, feta.

4. Whisk together lemon juice, olive oil, salt, pepper; toss with salad.

Nutrition estimate (approximate):

• Calories: ~400-450 kcal

• Protein: ~15-18 g

• Fat: ~12-15 g

• Carbs: ~50-55 g

• Fiber: ~8-10 g

Why good for GLP-1 clients:

• Plant-based protein + fiber (chickpeas & quinoa) slow digestion and help blood sugar stay more stable

• Healthy fats from olive oil + feta help absorption and satiety

• Veggies add fiber, micronutrients

• Carbs are moderate but complex; good fuel without quick spikes

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Salmon Protein Box

Ingredients (serves 1):

• ~3 oz baked salmon

• 2 boiled eggs

• Baby carrots (about ½ cup)

• ~1 oz raw almonds

Instructions:

1. Pre-cook salmon (season with lemon, salt, pepper, bake at ~400°F for 12-15 min). Let cool.

2. Boil eggs in advance (10-12 min), peel.

3. Portion baby carrots & almonds.

4. Assemble in a lunch box: salmon, eggs, carrots, almonds.

Nutrition estimate (approximate):

• Calories: ~500-550 kcal

• Protein: ~35-40 g

• Fat: ~25-30 g (from salmon & almonds)

• Carbs: ~15-20 g (mostly from carrots)

• Fiber: ~4-5 g

Why good for GLP-1 clients:

• Very high in protein, especially from fish & eggs—supports lean mass, helps satiety

• Healthy fats (omega-3 from salmon, monounsaturated in almonds) support inflammation reduction & heart health

• Low-moderate carbs, mostly from vegetables; avoids refined sugars

• Good for prepping ahead; reduces risk of resorting to less healthy options

Your GLP-1 journey doesn’t have to feel overwhelming.
Follow along with periodic tips, recipes and guides to make your journey easier.