Did you know that you can unlock GLP-1 naturally through food? Yes, this is true! This is…

GLP-1 weight loss has taken center stage in the conversation around weight management in recent months, thanks in large part to drugs like Ozempic. But did you know that your body will naturally produce GLP-1? This incredible hormone plays a major role in balancing blood sugar, suppressing appetite and improving satiety – all of which can support your weight loss goals. The best part? You don’t need a prescription to naturally increase GLP-1 to lose weight!

With the right foods, especially those with high protein and fiber content, you can naturally stimulate the production of GLP-1. That’s why as a registered dietitian, I’ve provided you with some simple, nutritious recipes (plus our latest supplements) to help you balance your blood sugar and support your GLP-1 weight loss journey.

What is GLP-1 and how to support weight loss?

GLP-1 or glucagon-like peptide-1 is a hormone secreted in the intestine. It slows down digestion, helps regulate blood sugar, and signals your brain. The three-game winning streak of this benefit makes GLP-1 a game-changing game for weight management.

GLP-1 levels naturally increase in eating higher proteins and fibers. Studies have shown that high protein and high fiber powder can help stimulate GLP-1 and improve satiety.

Apart from protein and fiber, it is important to consider combining some healthy fats to stay satisfied and potentially help slowly emptying the stomach and promote a balanced blood sugar.

Here are three GLP-1-friendly recipes for breakfast, lunch and dinner, as well as two satisfying snacks. Each recipe is approved by a dietitian and is filled with the nutrients the body needs to naturally support GLP-1 weight loss.

GLP-1 Promotion Meals

**Protein-packed pancakes (20G protein, 5G fiber*)**

Why GLP-1 Weight Loss Friendly: These protein-packed pancakes combine fiber-rich oats and flax seeds with Greek yogurt (or cheese) and eggs to help promote fullness and support balanced blood sugar – keeping you full and energetic throughout the morning.

Ingredients:

1/2 cup rolled oats (calories reduced)
2 medium-ripe bananas
3/4 cup Greek yogurt or cheese (increase to maintain protein)
2 large eggs + 1 egg white (excess egg white to increase calories of protein)
1–2 tablespoons ground flax seeds
1 teaspoon vanilla extract
1 teaspoon baking powder
1/4 teaspoon cinnamon (optional)
Pinch salt
Coconut oil or avocado oil spray

instruct:

Add oats, bananas, yogurt (or cheese), eggs, flax seeds, vanilla extract, baking powder, cinnamon and salt to the blender. Mix until smooth and let the batter sit for 2-3 minutes to thicken.
Heat the non-stick pan over medium heat and lightly grease with coconut oil spray.
Pour each pancakes into 1/4 cup batter and pour over a skillet. Cook for 2-3 minutes, or until bubbles form, then flip and cook for 2-3 minutes, until golden brown.
Serve with optional toppings such as fresh berries, almond butter or chia seeds

*Recipe based on 1 recipe, protein and fiber

Lunch: Grilled salmon salad with lentils and kale (28 protein, 7g fiber*)

Why GLP-1 Weight Loss Friendly: This salad combines omega-3-rich salmon with fiber-packaged lentils and nutritious kale to provide a balanced, crispy and delicious dish to support satiety and blood sugar balance.

raw material:

4 oz salmon slices
1/2 cup cooked lentils (provided ~9G protein and 4G fiber)
2 cups chopped kale
1/4 cup diced cucumber
2 tablespoons olive oil, split
1 tablespoon lemon juice
1 teaspoon 2jiang mustard
Taste salt and pepper

instruct:

Prepare salmon:
- Preheat the grill or baking tray to medium heat.
- Spread the salmon fillets over the salmon fillets with 1/2 tablespoon of olive oil and season with salt and pepper.
- Place the salmon skin noodles on the grill. Cook for 4-5 minutes, then flip and cook for another 3-4 minutes, or until the internal temperature reaches 145°F (63°C). Rest for 2-3 minutes before peeling.
Prepare salad:
- Massage the chopped kale with 1 tablespoon of olive oil until tender.
- Add cooked lentils and diced cucumbers to the kale. Top with flakes of roasted salmon.
Make dressings:
- In a small bowl, stir the remaining 1 tablespoon of olive oil, lemon juice, second mustard and a little salt and pepper. Drizzle with salad.
Try gently and serve immediately.

*Recipes can provide 2 servings of protein and fiber-based foods in 1 serving

Dinner: Turkish stuffed bell peppers (27g protein, 8g fiber*).

Why GLP-1 Weight Loss Friendly: This dish combines Türkiye’s lean protein with fiber-rich quinoa and Bell peppers to promote fullness and help balance blood sugar, a satisfying and nourishing dinner option.

raw material:

2 medium bell peppers, half, seed removal
1/2 pound Türkiye
1/2 cup cooked quinoa
1/4 cup diced tomatoes (canned or fresh)
1/2 teaspoon garlic powder
1/2 teaspoon cumin
Taste salt and pepper
2 tablespoons chopped cheese (optional)

instruct:

Preheat the oven: Preheat the oven to 375°F (190°C). Gently grease the baking tray and cut half of the bell into one side.
Cook Turkish Mix: In a skillet over medium heat, cook the turkey until browned and cooked. Add the diced tomatoes, quinoa, garlic powder, cumin, salt and pepper. Stir well and cook for another 2-3 minutes until heated.
chili: Pour the turkey mixture evenly into half of the bell pepper. Top with chopped cheese.
bake: Cover the plate with foil and bake for 25-30 minutes, or until the peppers are tender. If you want the cheese to be slightly browned, remove the foil in the last 5 minutes.
Serve: Enjoy the warmth with fresh herbs or avocados for extra flavor and healthy fats.

*Recipe based on 1 recipe, protein and fiber

Snack 1: Coconut Seed Pudding with Berries (10g protein, 10g fiber)

Why GLP-1 Weight Loss Friendly: Chia seeds are rich in protein and fiber, while coconut milk and berries provide healthy fats and antioxidants to help stabilize blood sugar and stay full.

raw material:

2 tablespoons chia seeds
1/2 cup unsweetened coconut milk
1/4 cup Greek yogurt (or plant-based yogurt without dairy options)
1/4 cup mixed berries (such as blueberries, raspberries or strawberries)
1 teaspoon vanilla extract
1 teaspoon honey or maple syrup (optional)

instruct:

In a bowl or jar, mix chia seeds, coconut milk, Greek yogurt and vanilla extract until well combined.
Cover and refrigerate for at least 2 hours (or overnight) to allow the Chia seeds to absorb the liquid and form a pudding-like consistency.
Before serving, sprinkle with mixed berries and drizzle with honey or maple syrup if needed.

Snack 2: Turkish-wrapped avocado celery sticks (12G protein, 5G fiber)

Why GLP-1 Weight Loss Friendly: A creative and crunchy way to pack proteins and fibers.

raw material:

2 celery stems, cut into 3-inch sticks
1/4 avocado, mashed
4 pieces of cooked Türkiye (looking for low-sodium, nitrate-free options)
Pinch all bagel seasonings or black pepper (optional)

instruct:

Sprinkle a thin layer of mashed potatoes in the grooves of each celery stick.
Wrap a slice of turkey around celery and avocado.
If needed, sprinkle all the Bagel seasoning or black pepper for extra flavor.

Supplemental Spotlight: Buzzing

If you are looking for a delicious and effective way to support digestion My fiberNew members of Hum’s lineup are a game-changer, designed to balance blood sugar, reduce bloating and manage weight naturally.

What is my fiber?
My fiber is a powder supplement that provides 9-10 grams of prebiotic fiber (depending on your portion size) naturally enhances GLP-1 and uses it in combination with Hum’s clinically studied digestive enzymes to relieve bloating in just 30 minutes. Its strawberry lemonade flavor makes your daily routine easy and delicious.

How does it work?

Prebiotic fiber (9-10G): Fiber plays a vital role in digestive health and fullness. One serving (9G) can help you feel more satisfied after a meal, while double (10G) can increase GLP-1 production by up to 2x in 4 hours, allowing you to suppress cravings and take longer, which may help your weight management goals.
Blue-removing enzyme: The fast-acting enzyme in light-colored me fiber works quickly to break down food and minimize bloating, so you can feel lighter in just 30 minutes.
Daily Digestion Support: In addition to the immediate benefits, consistent use can promote regularity, balance intestinal health, and support continuous digestion through its pre-prebiotic fibers.

Food-enhanced takeaway for GLP-1

GLP-1 is a natural ally in weight management, and there is a way to improve it through diet! With these protein and fiber-rich recipes and some help from the right supplements, you can support your body’s natural GLP-1 production, balance blood sugar, and feel the best.