5 Fall Friendly Meals for GLP-1 Diets: Cozy, High Protein, Easy to Portion
Author
glp winnerDate Published
- Twitter
- Facebook
- LinkedIn
- Instagram
- Copy Link
Cooler weather calls for warm, comforting meals that help you stay full without overwhelming your appetite. If you are on a GLP-1 medication, you may find yourself craving smaller portions, simple flavors, and meals that sit comfortably while still packing in enough protein and fiber.
These fall friendly dishes were designed with that in mind. They use accessible North American grocery ingredients, feature cozy seasonal flavors, and cover a culturally diverse range of soups and stews. Each recipe includes servings and macros so you can plan ahead.
1. Moroccan Inspired Chicken and Chickpea Stew
Warm spices + tender chicken + chickpeas equals a deeply cozy one-pot meal.
Servings: 4
Macros per serving:
Calories 340
Protein 32 g
Carbs 30 g
Fat 11 g
Fiber 6 g
Ingredients:
• 1 pound boneless skinless chicken thighs, chopped
• 1 cup canned chickpeas, rinsed
• 1 cup diced tomatoes
• 1 cup low sodium chicken broth
• 1 diced onion
• 2 minced garlic cloves
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1 teaspoon turmeric
• Salt and pepper
• 1 tablespoon olive oil
Instructions:
Sauté onion and garlic in olive oil until soft. Add spices and chicken. Cook until lightly browned. Add tomatoes, chickpeas, broth, salt, and pepper. Simmer for 20 to 25 minutes until everything is tender.
2. Thai Inspired Coconut Red Lentil Soup (Vegetarian)
Creamy, soothing, and full of protein from red lentils. Gentle spice from curry paste makes this perfect for chilly nights.
Servings: 4
Macros per serving:
Calories 315
Protein 18 g
Carbs 36 g
Fat 11 g
Fiber 10 g
Ingredients:
• 1 cup dry red lentils
• 1 can light coconut milk
• 2 cups vegetable broth
• 1 diced onion
• 1 tablespoon red curry paste
• 1 tablespoon olive oil
• Salt
Instructions:
Sauté onion in olive oil. Add curry paste and cook until fragrant. Add lentils, coconut milk, broth, and salt. Simmer about 20 minutes until thick and creamy, until lentils are soft.
3. Italian Turkey Meatball and Spinach Soup
Comforting, light, and high in protein. Ideal if you want something warm that will not sit heavy.
Servings: 4
Macros per serving:
Calories 295
Protein 30 g
Carbs 22 g
Fat 9 g
Fiber 3 g
Ingredients:
• 1 pound lean ground turkey
• 1 egg
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper
• 6 cups chicken broth
• 2 cups chopped spinach
• 1 cup sliced carrots
Instructions:
Mix turkey, egg, garlic powder, onion powder, salt, and pepper. Form into small meatballs. Bring broth to a boil, add carrots and meatballs, and simmer 15 minutes or until meatballs cooked all the way through. Add spinach and cook 2 minutes more.
4. Japanese Inspired Salmon and Miso Vegetable Broth
Light, savory, and nutrient dense. Poached salmon makes this filling without being heavy.
Servings: 2
Macros per serving:
Calories 425
Protein 40 g
Carbs 18 g
Fat 23 g
Fiber 4 g
Ingredients:
• 2 salmon fillets
• 3 cups vegetable broth
• 1 tablespoon miso paste
• 1 cup sliced mushrooms
• 1 cup chopped bok choy
• 1 tablespoon soy sauce
Instructions:
Heat broth to a low simmer and whisk in miso. Add mushrooms, bok choy, and soy sauce. Once vegetables soften, gently place salmon in the broth and poach for 10 minutes or until cooked.
5. Harvest Chicken and Sweet Potato Bake
Easy, delicious, and perfect for meal prep. The apple adds subtle sweetness and classic fall flavor.
Servings: 3
Macros per serving:
Calories 380
Protein 34 g
Carbs 34 g
Fat 12 g
Fiber 5 g
Ingredients:
• 1 pound chicken breast, sliced
• 2 medium sweet potatoes, cubed
• 1 diced apple
• 1 tablespoon olive oil
• 1 teaspoon cinnamon
• Salt and pepper
Instructions:
Combine chicken, sweet potatoes, and apple with olive oil, cinnamon, salt, and pepper. Spread on a baking sheet and bake at 400°F for 25 to 28 minutes until chicken is baked through and sweet potatoes are fork-tender.
FAQ
Are these meals designed specifically for GLP-1 eaters?
Yes. They focus on lean proteins, moderate healthy carbs, fall flavors, and easy digestibility. Portions are naturally smaller while still being satisfying.
Can I freeze these meals?
Everything freezes well except the salmon miso broth, which tastes best fresh.
How should I portion these while on GLP-1s?
Start with a small amount, eat slowly, and stop when you feel comfortable. Most people on GLP-1s find they need less volume.
If you enjoy posts like these, you can subscribe to receive newsletter updates.
Keep Reading
Curated by
