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GLP-1 Recipes

Every ingredient in these recipes is a food that research suggests may support natural GLP-1 production.

These recipes use only GLP-1 supporting foods — ingredients rich in fiber, healthy fats, fermented compounds, and plant polyphenols that research suggests may stimulate L-cells and support gut health. See our GLP-1 Foods Guide for the science behind each ingredient.

1. Turmeric Lentil Soup

A warming, fiber-rich soup combining legumes, spices, and leafy greens. Serves 4.

Ingredients

  • 1 cup red lentils, rinsed
  • 2 tablespoons extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 onion, diced
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 4 cups water or vegetable broth
  • 3 cups fresh spinach
  • Juice of 1 lemon
  • Salt and black pepper to taste

Instructions

  1. Heat olive oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
  2. Add turmeric, ginger, and cinnamon. Stir for 30 seconds until fragrant.
  3. Add lentils and water. Bring to a boil, then reduce to a simmer. Cook for 20–25 minutes until lentils are tender.
  4. Stir in spinach and cook until wilted, about 2 minutes.
  5. Add lemon juice, salt, and pepper. Serve warm.

GLP-1 foods used: Lentils (fiber, resistant starch), olive oil (healthy fat), garlic & onion (prebiotics), turmeric, ginger, cinnamon (polyphenols), spinach (fiber, thylakoids).

2. Quinoa & Avocado Power Bowl

A nutrient-dense bowl combining whole grains, healthy fats, and vegetables. Serves 2.

Ingredients

  • 1 cup quinoa, rinsed
  • 1 ripe avocado, sliced
  • 1 cup chickpeas (cooked or canned, rinsed)
  • 2 cups kale, stems removed, roughly chopped
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon chia seeds
  • 1/2 teaspoon ground turmeric
  • Salt and black pepper to taste

Instructions

  1. Cook quinoa according to package directions. Let cool slightly.
  2. Massage kale with 1 tablespoon olive oil and lemon juice until softened, about 2 minutes.
  3. Divide quinoa between two bowls. Top with kale, chickpeas, and avocado slices.
  4. Drizzle remaining olive oil, sprinkle chia seeds and turmeric. Season with salt and pepper.

GLP-1 foods used: Quinoa (fiber, complete protein), avocado (monounsaturated fat, fiber), chickpeas (resistant starch), kale (fiber, polyphenols), olive oil (healthy fat), chia seeds (soluble fiber), turmeric (curcumin).

3. Overnight Oats with Flax, Walnuts & Cinnamon

A no-cook breakfast packed with beta-glucan fiber and omega-3 fats. Serves 1.

Ingredients

  • 1/2 cup rolled oats
  • 1 tablespoon ground flaxseed
  • 2 tablespoons chopped walnuts
  • 1/2 cup plain Greek yogurt
  • 1/2 cup kefir (or additional yogurt)
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon chia seeds

Instructions

  1. Combine oats, flaxseed, chia seeds, and cinnamon in a jar or container.
  2. Add Greek yogurt and kefir. Stir well.
  3. Cover and refrigerate overnight (at least 6 hours).
  4. Top with walnuts before serving. Eat cold or at room temperature.

GLP-1 foods used: Oats (beta-glucan), flaxseed (omega-3, soluble fiber), walnuts (healthy fat), Greek yogurt (probiotics, protein), kefir (diverse probiotics), cinnamon (polyphenol), chia seeds (soluble fiber).

4. Sweet Potato & Black Bean Stew

A hearty, one-pot stew with resistant starch and prebiotic fiber. Serves 4.

Ingredients

  • 2 medium sweet potatoes, peeled and cubed
  • 1 can (15 oz) black beans, drained and rinsed
  • 2 tablespoons extra virgin olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground ginger
  • 3 cups kale, chopped
  • 3 cups water or vegetable broth
  • Juice of 1 lemon
  • Salt and black pepper to taste

Instructions

  1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened.
  2. Add turmeric and ginger, stir for 30 seconds.
  3. Add sweet potatoes and water. Bring to a boil, then simmer for 15 minutes until sweet potatoes are nearly tender.
  4. Add black beans and kale. Cook 5 more minutes until kale is wilted and beans are heated through.
  5. Finish with lemon juice, salt, and pepper.

GLP-1 foods used: Sweet potatoes (resistant starch, fiber), black beans (fiber, resistant starch), olive oil (healthy fat), onion & garlic (prebiotics), turmeric & ginger (polyphenols), kale (fiber).

5. Kimchi Egg Scramble with Spinach

A quick, savory breakfast combining fermented foods with protein and greens. Serves 2.

Ingredients

  • 4 eggs
  • 1/2 cup kimchi, roughly chopped
  • 2 cups fresh spinach
  • 1 tablespoon extra virgin olive oil
  • 1 clove garlic, minced
  • Black pepper to taste

Instructions

  1. Heat olive oil in a skillet over medium heat. Add garlic and cook 30 seconds.
  2. Add spinach and cook until just wilted, about 1 minute.
  3. Add kimchi and stir for 30 seconds.
  4. Whisk eggs and pour into the skillet. Gently scramble until just set.
  5. Season with black pepper. Serve immediately.

GLP-1 foods used: Eggs (protein, healthy fat), kimchi (probiotics, fermented), spinach (fiber, thylakoids), olive oil (monounsaturated fat), garlic (prebiotic).

6. Broccoli & Barley Bowl with Lemon-Turmeric Dressing

A warm grain bowl rich in beta-glucan and sulforaphane. Serves 2.

Ingredients

  • 1 cup pearl barley
  • 2 cups broccoli florets
  • 1/4 cup almonds, roughly chopped
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon ground turmeric
  • 1 clove garlic, minced
  • Salt and black pepper to taste

Instructions

  1. Cook barley according to package directions. Drain any excess water.
  2. Steam or roast broccoli until tender-crisp, about 5–7 minutes.
  3. Whisk together olive oil, lemon juice, turmeric, and garlic to make dressing.
  4. Divide barley between bowls. Top with broccoli and almonds.
  5. Drizzle dressing over everything. Season with salt and pepper.

GLP-1 foods used: Barley (beta-glucan), broccoli (sulforaphane, prebiotic fiber), almonds (healthy fat, fiber), olive oil (monounsaturated fat), turmeric (curcumin), garlic (prebiotic).

7. Matcha Chia Pudding

A creamy, no-cook dessert or snack with soluble fiber and green tea polyphenols. Serves 2.

Ingredients

  • 3 tablespoons chia seeds
  • 1 cup kefir (or plain Greek yogurt thinned with water)
  • 1 teaspoon matcha powder
  • 1 tablespoon ground flaxseed
  • 2 tablespoons chopped almonds

Instructions

  1. Whisk matcha powder into kefir until dissolved.
  2. Stir in chia seeds and flaxseed.
  3. Cover and refrigerate for at least 4 hours or overnight.
  4. Top with chopped almonds before serving.

GLP-1 foods used: Chia seeds (soluble fiber), kefir (probiotics), matcha (EGCG catechins), flaxseed (omega-3, fiber), almonds (healthy fat).

8. Brussels Sprouts & Lentil Sauté with Ginger

A quick side dish or light meal combining cruciferous vegetables with legume protein. Serves 2.

Ingredients

  • 2 cups Brussels sprouts, halved
  • 1 cup cooked green lentils
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh ginger, grated
  • 2 cloves garlic, sliced
  • 2 tablespoons walnuts, chopped
  • Juice of 1/2 lemon
  • Salt and black pepper to taste

Instructions

  1. Heat olive oil in a large skillet over medium-high heat.
  2. Add Brussels sprouts cut-side down. Cook without stirring for 4 minutes until charred.
  3. Flip sprouts, add garlic and ginger. Cook 2 more minutes.
  4. Add cooked lentils and toss to warm through.
  5. Finish with lemon juice and walnuts. Season with salt and pepper.

GLP-1 foods used: Brussels sprouts (soluble fiber), lentils (resistant starch, fiber), olive oil (healthy fat), ginger (polyphenol), garlic (prebiotic), walnuts (omega-3).

Note: These recipes feature foods that research suggests may support natural GLP-1 production. They are intended as part of a balanced diet and are not medical treatments. Individual nutritional needs vary. Consult a healthcare provider or registered dietitian for personalized dietary advice.

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