This is the plan from our “GLP-1 Meal Prep Sunday” pin: one cooking session, five different lunches, each portioned for a smaller appetite.
Plan on 45 to 60 minutes. The oven and the stovetop work at the same time, so the order below matters more than speed.
At a glance
| Recipe | Protein per serving | Calories | Time |
|---|---|---|---|
| Teriyaki chicken, rice and broccoli | about 36 g | 420 | about 17 min |
| Lemon salmon, quinoa and zucchini | about 36 g | 510 | about 19 min |
| Turkey meatballs with marinara and spinach | about 35 g | 340 | about 26 min |
| Shrimp and edamame stir-fry | about 39 g | 400 | about 13 min |
| Chicken Caesar with a Greek yogurt dressing | about 40 g | 340 | about 20 min |
Food safety for a 5-day plan
Cooked food keeps 3 to 4 days in the fridge. Eat the shrimp and salmon lunches first (Monday and Tuesday) and the chicken Caesar on Wednesday. Freeze the teriyaki chicken and turkey meatball containers for Thursday and Friday. Move each one to the fridge the night before, then reheat it to 165°F (74°C). Do not freeze the Caesar; romaine does not freeze well.
The order of work
- Start the rice and quinoa, or use pre-cooked.
- Heat the oven to 425°F (220°C). Roll the turkey meatballs and bake them with the salmon and zucchini.
- In one large skillet, cook the plain Caesar chicken first, then the teriyaki chicken, so the sauce does not coat the Caesar chicken.
- Steam the broccoli, warm the tomato sauce, and toast the bread for the croutons.
- Stir-fry the shrimp last; it takes about 5 minutes.
- Pack each dish into shallow containers as it finishes and refrigerate within 2 hours of cooking. Warm food can go straight into the fridge.
1. Teriyaki chicken, rice and broccoli
Serves 1 (one container). About 17 minutes.
Ingredients
- 4.5 oz (130 g) chicken breast, cut into pieces
- 1 tablespoon low-sodium soy sauce (14 g)
- 2 teaspoons honey
- 1 garlic clove and 1/2 teaspoon grated ginger
- 1 teaspoon oil
- 2/3 cup cooked white rice (105 g)
- 1 cup broccoli florets (90 g)
Steps
- Steam the broccoli for 3 to 4 minutes.
- Cook the chicken in the oil over medium-high heat for 5 to 6 minutes.
- Add the soy sauce, honey, garlic, and ginger and cook 1 to 2 minutes more, until glossy and the chicken reaches 165°F (74°C).
- Pack with the rice and broccoli.
Nutrition: About 36 g protein, 420 calories, 9 g fat, 49 g carbohydrate, 3 g fiber, and 590 mg sodium per serving.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (05062) | 130 | 29.2 g |
| Soy sauce made from soy and wheat (shoyu), low sodium (16424) | 14 | 1.3 g |
| Honey (19296) | 14 | 0.0 g |
| Garlic, raw (11215) | 3 | 0.2 g |
| Oil, olive, salad or cooking (04053) | 4.5 | 0.0 g |
| Rice, white, long-grain, regular, enriched, cooked (20045) | 105 | 2.8 g |
| Broccoli, raw (11090) | 90 | 2.5 g |
2. Lemon salmon, quinoa and zucchini
Serves 1 (one container). About 19 minutes.
Ingredients
- 5 oz (140 g) salmon fillet
- 2/3 cup cooked quinoa (123 g)
- 1 medium zucchini (about 150 g), sliced
- 1 teaspoon olive oil
- Lemon juice, salt, and dill
Steps
- Roast the salmon and zucchini with the oil at 425°F (220°C) for 12 to 15 minutes, until the salmon reaches 145°F (63°C).
- Squeeze lemon over it and pack with the quinoa.
Nutrition: About 36 g protein, 510 calories, 26 g fat, 32 g carbohydrate, 5 g fiber, and 100 mg sodium per serving.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Fish, salmon, Atlantic, farmed, raw (15236) | 140 | 28.6 g |
| Quinoa, cooked (20137) | 123 | 5.4 g |
| Squash, summer, zucchini, includes skin, raw (11477) | 150 | 1.8 g |
| Oil, olive, salad or cooking (04053) | 4.5 | 0.0 g |
| Lemon juice, raw (09152) | 10 | 0.0 g |
3. Turkey meatballs with marinara and spinach
Serves 1 (one container). About 26 minutes.
Ingredients
- 5.3 oz (150 g) 93% lean ground turkey
- 1 tablespoon beaten egg
- 1 tablespoon breadcrumbs (7 g)
- 1 tablespoon grated Parmesan (5 g)
- 1/2 cup canned crushed tomatoes (120 g), plus a pinch of garlic and dried basil
- 1 cup baby spinach (30 g)
Steps
- Mix the turkey, egg, breadcrumbs, and Parmesan, and roll into 6 meatballs.
- Bake at 425°F (220°C) for 15 to 18 minutes, until they reach 165°F (74°C) inside.
- Warm the crushed tomatoes with the garlic and basil for 5 minutes.
- Pack the meatballs over the spinach with the tomato sauce.
Nutrition: About 35 g protein, 340 calories, 16 g fat, 16 g carbohydrate, 3 g fiber, and 510 mg sodium per serving.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Ground turkey, 93% lean, 7% fat, raw (05665) | 150 | 28.1 g |
| Egg, whole, raw, fresh (01123) | 15 | 1.9 g |
| Bread crumbs, dry, grated, plain (18079) | 7 | 0.9 g |
| Cheese, parmesan, grated (01032) | 5 | 1.4 g |
| Tomatoes, crushed, canned (11693) | 120 | 2.0 g |
| Spinach, raw (11457) | 30 | 0.9 g |
4. Shrimp and edamame stir-fry
Serves 1 (one container). About 13 minutes.
Ingredients
- 7 oz (200 g) raw shrimp, peeled (thawed if frozen)
- 1/3 cup shelled edamame (50 g), cooked from frozen as the package directs
- 1 1/4 cups snow peas (80 g)
- 1/2 red bell pepper (60 g), sliced
- 2 teaspoons low-sodium soy sauce (9 g)
- 1 teaspoon sesame oil
- 1/2 cup cooked white rice (79 g)
Steps
- Cook the edamame as the package directs (usually 3 to 5 minutes in boiling water) and drain.
- Stir-fry the snow peas and pepper in the sesame oil for 2 minutes.
- Add the shrimp and cook 3 to 4 minutes, until pink and opaque.
- Stir in the edamame and soy sauce and pack with the rice.
Nutrition: About 39 g protein, 400 calories, 10 g fat, 39 g carbohydrate, 6 g fiber, and 1,470 mg sodium per serving.
Sodium: frozen shrimp is often packed with added salt. USDA lists about 566 mg of sodium per 100 g for previously frozen shrimp, against about 119 mg for fresh. Check the bag, or buy shrimp without added sodium.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Crustaceans, shrimp, mixed species, raw (may have been previously frozen) (15149) | 200 | 27.2 g |
| Edamame, frozen, prepared (11212) | 50 | 6.0 g |
| Peas, edible-podded, raw (11300) | 80 | 2.2 g |
| Peppers, sweet, red, raw (11821) | 60 | 0.6 g |
| Soy sauce made from soy and wheat (shoyu), low sodium (16424) | 9 | 0.8 g |
| Oil, sesame, salad or cooking (04058) | 4.5 | 0.0 g |
| Rice, white, long-grain, regular, enriched, cooked (20045) | 79 | 2.1 g |
5. Chicken Caesar with a Greek yogurt dressing
Serves 1 (one container). About 20 minutes.
Ingredients
- 4.5 oz (130 g) chicken breast
- 1 teaspoon olive oil (for the chicken)
- 2 cups chopped romaine (95 g)
- 2 tablespoons grated Parmesan (10 g)
- Dressing: 2 tablespoons plain nonfat Greek yogurt (30 g)
- Dressing: 1 teaspoon lemon juice and a little minced garlic
- Dressing: 1/2 teaspoon yellow mustard
- 1 small slice whole wheat bread (25 g), toasted and cubed
Steps
- Cook the chicken in the oil over medium-high heat, 5 to 7 minutes per side, to 165°F (74°C). Slice when cool.
- Toast the bread and cut it into cubes.
- Stir together the dressing ingredients.
- Pack the romaine, chicken, Parmesan, and croutons, with the dressing in a small separate cup.
Nutrition: About 40 g protein, 340 calories, 12 g fat, 17 g carbohydrate, 4 g fiber, and 400 mg sodium per serving.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (05062) | 130 | 29.2 g |
| Oil, olive, salad or cooking (04053) | 4.5 | 0.0 g |
| Lettuce, cos or romaine, raw (11251) | 95 | 1.2 g |
| Cheese, parmesan, grated (01032) | 10 | 2.8 g |
| Yogurt, Greek, plain, nonfat (01256) | 30 | 3.1 g |
| Lemon juice, raw (09152) | 5 | 0.0 g |
| Mustard, prepared, yellow (02046) | 2.5 | 0.1 g |
| Bread, whole-wheat, commercially prepared (18075) | 25 | 3.1 g |
Grocery list
Total amounts for all five lunches:
- Boneless, skinless chicken breast: about 260 g (9.2 oz)
- Raw shrimp, peeled: about 200 g (7.1 oz)
- Cooked white rice: about 185 g (6.5 oz)
- Zucchini: about 150 g (5.3 oz)
- 93% lean ground turkey: about 150 g (5.3 oz)
- Salmon fillet: about 140 g (4.9 oz)
- Cooked quinoa: about 125 g (4.4 oz)
- Canned crushed tomatoes: about 120 g (4.2 oz)
- Romaine: about 95 g (3.4 oz)
- Broccoli florets: about 90 g (3.2 oz)
- Snow peas: about 80 g (2.8 oz)
- Red bell pepper: about 60 g (2.1 oz)
- Frozen shelled edamame: about 50 g (1.8 oz)
- Baby spinach: about 30 g (1.1 oz)
- Parmesan, grated: about 3 tablespoons (15 g)
- Plain nonfat Greek yogurt: 2 tablespoons
- Egg: 1 large (you use about 1 tablespoon)
- Breadcrumbs: 1 tablespoon
- Whole wheat bread: 1 small slice
- Low-sodium soy sauce: about 1 1/2 tablespoons
- Honey: 2 teaspoons
- Olive oil: about 1 tablespoon; sesame oil: 1 teaspoon
- Garlic: 2 to 3 cloves; ginger: a small piece
- Lemon: 1
- Yellow mustard, dried basil, dill, salt, and pepper
We calculated these numbers from USDA FoodData Central values (SR Legacy) for each ingredient at the weight shown. Herbs, spices, and added salt are not counted, so sodium does not include salt you add. Brands differ, so check your labels if you track closely.
For more low-volume meals, see our 7-day high-protein meal plan and the best foods for queasy days. These recipes are general food information, not medical advice. If you cannot keep fluids down, call your prescriber.
