The Recipe Library

GLP-1 Recipes for the metabolism you actually have

96 protein-forward, low-friction meals organized around the five metabolic systems we score in your assessment. The fiber target these meals are built around is on its own printable sheet.

For practical guidance beyond individual recipes, see what to eat on GLP-1 medications and how to build meals around your changing appetite.

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Browse by Category

Energy & Blood Sugar Control

Protein- and fiber-anchored meals that smooth glucose response and prevent the mid-morning crash.

Greek Yogurt Berry Protein Bowl

Greek Yogurt Berry Protein Bowl

Energy & Blood Sugar Control

Egg & Avocado Breakfast Plate

Egg & Avocado Breakfast Plate

Energy & Blood Sugar Control

Turkey Lettuce Taco Bowls

Turkey Lettuce Taco Bowls

Energy & Blood Sugar Control

Salmon Quinoa Bowl

Salmon Quinoa Bowl

Energy & Blood Sugar Control

Chicken Veggie Sheet Pan

Chicken Veggie Sheet Pan

Energy & Blood Sugar Control

Lentil Vegetable Soup

Lentil Vegetable Soup

Energy & Blood Sugar Control

Cottage Cheese Apple Bowl

Cottage Cheese Apple Bowl

Energy & Blood Sugar Control

Tuna Cucumber Boats

Tuna Cucumber Boats

Energy & Blood Sugar Control

Beef & Broccoli Cauliflower Bowl

Beef & Broccoli Cauliflower Bowl

Energy & Blood Sugar Control

Chia Protein Pudding

Chia Protein Pudding

5 min + chill·Easy

Energy & Blood Sugar Control

Shrimp Fajita Bowl

Shrimp Fajita Bowl

Energy & Blood Sugar Control

Bean & Greens Bowl

Bean & Greens Bowl

Energy & Blood Sugar Control

Sugarless Ketchup

Sugarless Ketchup

Energy & Blood Sugar Control

Sugarless BBQ Sauce

Sugarless BBQ Sauce

Energy & Blood Sugar Control

No-Sugar-Added Salsa (Roja & Verde)

No-Sugar-Added Salsa (Roja & Verde)

Energy & Blood Sugar Control

Sugarless Teriyaki Sauce

Sugarless Teriyaki Sauce

Energy & Blood Sugar Control

Sugarless Honey Mustard

Sugarless Honey Mustard

Energy & Blood Sugar Control

Sugarless Enchilada Sauce

Sugarless Enchilada Sauce

Energy & Blood Sugar Control

Sugarless Ranch Dressing

Sugarless Ranch Dressing

Energy & Blood Sugar Control

Appetite & Hunger Signals

Satisfying, protein-forward plates that work with your hunger signals instead of against them.

High-Protein Breakfast Scramble

High-Protein Breakfast Scramble

Appetite & Hunger Signals

Chicken Greek Salad Bowl

Chicken Greek Salad Bowl

Appetite & Hunger Signals

Turkey Meatball Veggie Bowl

Turkey Meatball Veggie Bowl

Appetite & Hunger Signals

Protein Smoothie (No Sugar)

Protein Smoothie (No Sugar)

Appetite & Hunger Signals

Egg Salad Cucumber Cups

Egg Salad Cucumber Cups

Appetite & Hunger Signals

Steak Avocado Salad

Steak Avocado Salad

Appetite & Hunger Signals

Rotisserie Chicken Plate

Rotisserie Chicken Plate

Appetite & Hunger Signals

Salmon Avocado Lettuce Wraps

Salmon Avocado Lettuce Wraps

Appetite & Hunger Signals

Savory Cottage Cheese Bowl

Savory Cottage Cheese Bowl

Appetite & Hunger Signals

Chicken White Bean Soup

Chicken White Bean Soup

Appetite & Hunger Signals

High Protein Snack Plate

High Protein Snack Plate

Appetite & Hunger Signals

Taco Salad Bowl

Taco Salad Bowl

Appetite & Hunger Signals

Breakfast Burrito with Black Beans and Salsa

Breakfast Burrito with Black Beans and Salsa

Appetite & Hunger Signals

Rice Cakes with Almond Butter

Rice Cakes with Almond Butter

Appetite & Hunger Signals

Mashed Sweet Potato with Nut Butter Swirl

Mashed Sweet Potato with Nut Butter Swirl

Appetite & Hunger Signals

Cucumber Slices with Hummus

Cucumber Slices with Hummus

Appetite & Hunger Signals

Simple Butternut Squash Soup

Simple Butternut Squash Soup

Appetite & Hunger Signals

Steak and Eggs with Roasted Potatoes

Steak and Eggs with Roasted Potatoes

Appetite & Hunger Signals

Smoked Salmon Bagel with Cream Cheese and Capers

Smoked Salmon Bagel with Cream Cheese and Capers

Appetite & Hunger Signals

Grilled Chicken Caesar Salad

Grilled Chicken Caesar Salad

Appetite & Hunger Signals

Steak and Blue Cheese Salad

Steak and Blue Cheese Salad

Appetite & Hunger Signals

Turkey Club Sandwich with Sweet Potato Fries

Turkey Club Sandwich with Sweet Potato Fries

Appetite & Hunger Signals

Chicken Caprese Sandwich

Chicken Caprese Sandwich

Appetite & Hunger Signals

Southwest Chicken Bowl with Rice and Black Beans

Southwest Chicken Bowl with Rice and Black Beans

Appetite & Hunger Signals

BBQ Pulled Chicken Sandwich with Coleslaw

BBQ Pulled Chicken Sandwich with Coleslaw

25 min (or use pre-cooked chicken)·Easy

Appetite & Hunger Signals

Baked Salmon with Roasted Potatoes and Green Beans

Baked Salmon with Roasted Potatoes and Green Beans

Appetite & Hunger Signals

Stuffed Bell Peppers with Ground Turkey and Rice

Stuffed Bell Peppers with Ground Turkey and Rice

Appetite & Hunger Signals

Shrimp Scampi with Linguine

Shrimp Scampi with Linguine

Appetite & Hunger Signals

Chicken Parmesan with Spaghetti

Chicken Parmesan with Spaghetti

Appetite & Hunger Signals

Thai Basil Chicken with Jasmine Rice

Thai Basil Chicken with Jasmine Rice

Appetite & Hunger Signals

Roasted Chickpeas

Roasted Chickpeas

Appetite & Hunger Signals

Turkey and Cheese Roll-Ups with Grapes

Turkey and Cheese Roll-Ups with Grapes

Appetite & Hunger Signals

Digestion & Gut Health

Whole-food, fiber-rich meals that ease digestive friction and support your gut signaling.

Kefir Berry Smoothie

Kefir Berry Smoothie

Digestion & Gut Health

Yogurt Chia Fiber Bowl

Yogurt Chia Fiber Bowl

Digestion & Gut Health

Lentil Carrot Soup

Lentil Carrot Soup

Digestion & Gut Health

Salmon Asparagus Plate

Salmon Asparagus Plate

Digestion & Gut Health

Turkey Sauerkraut Wraps

Turkey Sauerkraut Wraps

Digestion & Gut Health

Oats with Flax & Berries

Oats with Flax & Berries

Digestion & Gut Health

Chickpea Cucumber Salad

Chickpea Cucumber Salad

Digestion & Gut Health

Miso Ginger Chicken Bowl

Miso Ginger Chicken Bowl

Digestion & Gut Health

Vegetable Frittata

Vegetable Frittata

Digestion & Gut Health

Bean Avocado Salad

Bean Avocado Salad

Digestion & Gut Health

Overnight Oats with Chia

Overnight Oats with Chia

5 min + overnight·Easy

Digestion & Gut Health

Roasted Vegetable Quinoa Bowl

Roasted Vegetable Quinoa Bowl

Digestion & Gut Health

Lifestyle & Recovery

Steady-energy plates designed to support metabolic flexibility across the day.

Protein Oats Bowl

Protein Oats Bowl

Lifestyle & Recovery

Chicken Sweet Potato Bowl

Chicken Sweet Potato Bowl

Lifestyle & Recovery

Egg White Veg Omelet

Egg White Veg Omelet

Lifestyle & Recovery

Tuna White Bean Salad

Tuna White Bean Salad

Lifestyle & Recovery

Turkey Breakfast Patties

Turkey Breakfast Patties

Lifestyle & Recovery

Shrimp Rice Bowl

Shrimp Rice Bowl

Lifestyle & Recovery

Beef Vegetable Stir Fry

Beef Vegetable Stir Fry

Lifestyle & Recovery

Chicken Burrito Bowl

Chicken Burrito Bowl

Lifestyle & Recovery

Salmon Sweet Potato Plate

Salmon Sweet Potato Plate

Lifestyle & Recovery

Protein Snack Box

Protein Snack Box

Lifestyle & Recovery

Cottage Cheese Berry Bowl

Cottage Cheese Berry Bowl

Lifestyle & Recovery

Turkey Chili

Turkey Chili

Lifestyle & Recovery

Peanut Butter Banana Protein Muffins

Peanut Butter Banana Protein Muffins

30 min (batch of 8)·Easy

Lifestyle & Recovery

Turkey and Rice Bowl with Roasted Vegetables

Turkey and Rice Bowl with Roasted Vegetables

Lifestyle & Recovery

Chicken and Wild Rice Soup (Freezer-Friendly)

Chicken and Wild Rice Soup (Freezer-Friendly)

Lifestyle & Recovery

Lentil and Vegetable Curry (Freezer-Friendly)

Lentil and Vegetable Curry (Freezer-Friendly)

Lifestyle & Recovery

Roasted Edamame

Roasted Edamame

Lifestyle & Recovery

Slow Cooker Steel-Cut Oats with Pear

Slow Cooker Steel-Cut Oats with Pear

10 min active (6–8 hrs slow cook)·Easy

Lifestyle & Recovery

Vegetarian Chili (Freezer-Friendly)

Vegetarian Chili (Freezer-Friendly)

Lifestyle & Recovery

Shrimp and Vegetable Stir-Fry

Shrimp and Vegetable Stir-Fry

Lifestyle & Recovery

Slow Cooker Beef and Vegetable Stew

Slow Cooker Beef and Vegetable Stew

15 min active (6–8 hrs slow cook)·Easy

Lifestyle & Recovery

Hormones & Stress Response

Magnesium- and protein-rich foods that support sleep, recovery, and stress resilience.

Magnesium Smoothie Bowl

Magnesium Smoothie Bowl

Hormones & Stress Response

Salmon Greens Plate

Salmon Greens Plate

Hormones & Stress Response

Turkey Avocado Bowl

Turkey Avocado Bowl

Hormones & Stress Response

Chicken Bone Broth Soup

Chicken Bone Broth Soup

Hormones & Stress Response

Yogurt Walnut Bowl

Yogurt Walnut Bowl

Hormones & Stress Response

Egg Spinach Plate

Egg Spinach Plate

Hormones & Stress Response

Lentil Spinach Stew

Lentil Spinach Stew

Hormones & Stress Response

Tuna Avocado Salad

Tuna Avocado Salad

Hormones & Stress Response

Turkey Lettuce Wraps

Turkey Lettuce Wraps

Hormones & Stress Response

Warm Protein Oats

Warm Protein Oats

Hormones & Stress Response

Chicken Roasted Veg Plate

Chicken Roasted Veg Plate

Hormones & Stress Response

Cocoa Cottage Cheese Bowl

Cocoa Cottage Cheese Bowl

Hormones & Stress Response

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Twenty-one of these meals, organised into a printable guide.

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