A GLP-1 meal plan the whole family can eat

Ingredients

• 1 lb baby potatoes, halved
• 2 tbsp olive oil
• 1 tsp salt
• 1½ lb boneless skinless chicken breast
• 3 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp black pepper
• 1 lemon, zested and juiced
• 1 lb green beans, trimmed

Steps

1. 1Heat the oven to 425°F. Toss the potatoes with 1 tablespoon of the oil and half the salt on a large sheet pan and roast 15 minutes.
2. 2Meanwhile, pound the chicken to an even ¾ inch and rub it with the rest of the oil and salt, the garlic, oregano, pepper and lemon zest.
3. 3Add the green beans and chicken to the pan and roast 18 to 20 minutes more, until the potatoes are tender and the chicken reaches 165°F.
4. 4Squeeze the lemon juice over everything. Pack one portion for tomorrow’s lunch before you sit down.

Ingredients

• 1 tsp olive oil
• 1 lb 93% lean ground turkey
• 2 tsp chili powder
• 1 tsp ground cumin
• ½ tsp salt
• 1 (15 oz) can black beans, drained and rinsed
• ½ cup salsa
• 6 cups chopped romaine
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• ½ cup plain Greek yogurt
• 1 lime

On the side, not counted: warm tortillas for the family.

Steps

1. 1Heat the oil in a large skillet over medium-high heat. Cook the turkey with the chili powder, cumin and salt, breaking it up, until it reaches 165°F, 7 to 8 minutes.
2. 2Stir in the beans and salsa and simmer 3 minutes.
3. 3Divide the lettuce and tomatoes among bowls and top with the turkey and beans, the avocado and a spoonful of yogurt. Squeeze the lime over the top.
4. 4Pack one bowl for tomorrow’s lunch, with the avocado and yogurt in a separate small container.

Ingredients

• 2 tbsp olive oil
• 3 cloves garlic, sliced
• 1 (14.5 oz) can diced tomatoes
• 1 (15 oz) can cannellini beans, drained and rinsed
• ½ tsp smoked paprika
• 1 tsp salt
• 3 cups baby spinach
• 1½ lb cod fillets
• 1 lemon

On the side, not counted: crusty bread for the family to mop up the sauce.

Steps

1. 1Heat the oven to 400°F. Warm the oil and garlic in an oven-safe skillet over medium heat until the garlic sizzles, about 1 minute.
2. 2Add the tomatoes, beans, paprika and half the salt and simmer 5 minutes. Stir in the spinach until it wilts.
3. 3Season the cod with the rest of the salt, nestle it into the sauce and bake 12 to 15 minutes, until it flakes easily and reaches 145°F.
4. 4Squeeze the lemon over the top before serving.

Ingredients

• 1 tbsp toasted sesame oil
• 1¼ lb ground turkey
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 (14 oz) bag coleslaw mix
• 3 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 2 eggs, beaten
• 3 green onions, sliced

On the side, not counted: rice for the family.

Steps

1. 1Heat the sesame oil in a large skillet over medium-high heat. Cook the turkey, breaking it up, until it reaches 165°F, 7 to 8 minutes.
2. 2Add the garlic and ginger for 30 seconds, then the coleslaw mix, soy sauce and vinegar. Toss 3 to 4 minutes, until the cabbage is just tender.
3. 3Push everything to one side, pour the eggs into the empty space and scramble until set, then stir them through.
4. 4Top with the green onions. Pack one portion for tomorrow’s lunch.

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1½ lb boneless skinless chicken breast
• 1 tsp salt
• 4 cups low-sodium chicken broth
• 2 (15 oz) cans great northern beans, drained and rinsed
• 1 (4 oz) can diced green chiles
• 1 cup frozen corn
• ½ cup plain Greek yogurt
• 1 lime, juiced

Steps

1. 1Heat the oil in a large pot over medium heat and cook the onion 5 minutes, until soft. Add the garlic, cumin and oregano for 30 seconds.
2. 2Add the whole chicken breasts, salt, broth, beans and green chiles. Bring to a boil, then cover and simmer 20 minutes, until the chicken reaches 165°F.
3. 3Lift out the chicken, shred it with two forks and return it to the pot with the corn. Mash a cup of the beans against the side of the pot to thicken the chili, and simmer 5 minutes.
4. 4Off the heat, stir in the yogurt and lime juice.