Nutrition that naturally activates GLP-1, Oxyntomodulin, and Peptide YY.

Dec 26, 2024

3 min read

Weather you are looking to improve your metabolic health and body composition without, with, or after utilization of a GLP-1medication, knowledge of the proper nutritional approach, physical training, sleep and other lifestyle related aspects is important and integral.

What follows provides a sample of the proper nutritional approach to optimize the activation of GLP1 (Glucagon-like peptide-1, Oxyntomodulin, and Peptide YY. These meals emphasize satiety, stable blood sugar, and reduced calorie intake while maintaining nutrient density.

Breakfast: Keto Egg Muffins with Spinach and Salmon

Ingredients:

• Eggs: 6 large eggs (300 g)

• Smoked salmon: 100 g

• Spinach: 2 cups fresh (60 g)

• Heavy cream: 2 tbsp (30 ml)

• Olive oil: 1 tsp (5 ml)

• Salt: 1/4 tsp (1 g)

• Black pepper: 1/4 tsp (1 g)

Instructions:

1. Preheat oven to 375°F (190°C). Lightly grease a muffin tin with olive oil.

2. Sauté spinach in olive oil until wilted, then distribute evenly into 6 muffin cups.

3. Chop the smoked salmon and distribute into the muffin cups.

4. Whisk eggs, heavy cream, salt, and pepper together, then pour evenly over the spinach and salmon.

5. Bake for 15-18 minutes, until the egg muffins are set.

Macros per Serving (2 muffins, yields 3 servings):

• Calories: 225

• Protein: 18 g

• Fat: 16 g

• Carbohydrates: 2 g

• Fiber: 0.5 g

• Net Carbs: 1.5 g

Lunch: Grilled Chicken Salad with Avocado and Tahini Dressing

Ingredients:

• Grilled chicken breast: 150 g

• Mixed greens (arugula, spinach, and kale): 3 cups (90 g)

• Avocado: 1/2 medium (75 g)

• Cherry tomatoes: 5 (50 g)

• Cucumber: 1/2 (50 g)

• Tahini: 1 tbsp (15 g)

• Lemon juice: 1 tbsp (15 ml)

• Olive oil: 1 tbsp (15 ml)

• Garlic powder: 1/4 tsp (1 g)

• Salt and pepper: To taste

Instructions:

1. Slice grilled chicken, avocado, cherry tomatoes, and cucumber.

2. Toss mixed greens with the chicken, avocado, tomatoes, and cucumber in a bowl.

3. In a small bowl, whisk tahini, lemon juice, olive oil, garlic powder, salt, and pepper.

4. Drizzle dressing over the salad and serve immediately.

Macros per Serving (1 serving):

• Calories: 390

• Protein: 34 g

• Fat: 24 g

• Carbohydrates: 11 g

• Fiber: 6 g

• Net Carbs: 5 g

Dinner: Seared Salmon with Cauliflower Mash and Asparagus

Ingredients:

• Salmon fillet (skin-on): 200 g

• Cauliflower: 1 small head (300 g)

• Butter: 1 tbsp (15 g)

• Heavy cream: 2 tbsp (30 ml)

• Asparagus: 10 spears (150 g)

• Olive oil: 1 tbsp (15 ml)

• Garlic: 1 clove minced (5 g)

• Salt and pepper: To taste

Instructions:

1. Steam cauliflower until tender, then blend with butter, heavy cream, salt, and pepper until smooth.

2. Season salmon with salt and pepper. Sear in a skillet over medium-high heat, skin-side down, for 4-5 minutes, then flip and cook another 3-4 minutes.

3. Sauté asparagus in olive oil with minced garlic for 5-7 minutes.

4. Plate the salmon with cauliflower mash and asparagus on the side.

Macros per Serving (1 serving):

• Calories: 520

• Protein: 43 g

• Fat: 35 g

• Carbohydrates: 10 g

• Fiber: 5 g

• Net Carbs: 5 g