Plate by Plate - Eating Well on Your GLP-1 Path - Recipe Book

Sep 27, 2026

A GLP-1-focused recipe booklet designed for simple, balanced, satisfying meals that support appetite changes, portion control, and new eating habits. Recipes emphasize gentle digestion, nutrient density, and bold flavor through practical ingredients and step-by-step instructions. Includes make-ahead options, storage guidance, serving sizes, and variation ideas to help users adapt meals while staying consistent with their goals.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages12

Reading Time30 min

AccessFree to download

Table of Contents

Overnight Oats with Chia Seeds

Egg Bites

Ham and Cheese Breakfast Casserole

Egg Roll in a Bowl

Additional Recipes Listed

Plate by Plate Eating Well on Your GLP-1 Path 007206c-1 6/25 CS RECIPE BOOK TABLE OF CONTENTS This recipe booklet was created with you in mind: simple, balanced, and satisfying meals that support your goals, respect your appetite, and help you feel your best. Whether you’re experiencing reduced hunger, working on portion control, or navigating new eating habits, the recipes here are designed to be gentle on your stomach, rich in nutrients, and full of flavor. Think of this as your go-to guide for fueling your progress—one delicious biteat a time. 3 4 5 6 7 8 9 10 11 12 Overnight Oats with Chia Seeds Egg Bites Ham and Cheese Breakfast Casserole Egg Roll in a Bowl Crispy Chicken Parmesan Tenders Gnocchi with Shrimp and Asparagus Sweet Potato and Black Bean Burritos Farro and White Bean Salad Buffalo Chicken Pasta Salad No Bake Energy Bites Overnight Oats with Chia Seeds INGREDIENTS INSTRUCTIONS 1 1/3 cups unsweetened plain almond milk 1 cup old-fashioned rolled oats ¼ cup low-fat plain Greek yogurt 1 tablespoon chia seeds ¼ teaspoon ground cinnamon ¼ teaspoon salt ¾ cup chopped peaches, thawed if frozen, divided ¼ cup chopped pecans plus 2 tablespoons, divided 2 teaspoons pure maple syrup for serving (optional) 1 Combine almond milk, oats, yogurt, chia seeds, cinnamon, salt, 1/2 cup peaches and 1/4 cup pecans in a medium bowl; stir to mix well. Cover and refrigerate until the oats have absorbed the liquid and the mixture has thickened, at least 8 hours or up to 5 days. 2 Divide the oats between 2 bowls. Top each bowl with 2 tablespoons peaches and 1 tablespoon pecans. Drizzle with maple syrup, if desired. Makes 2 servings VARIATIONS TO TRY Tropical: Replace the peaches with chopped fresh or frozen mango. Substitute 1 tablespoon unsweetened shredded coconut for the pecans. Omit the cinnamon and add 1/8 teaspoon ground ginger. Apple-Cinnamon: Swap chopped apples for the peaches and toss with cinnamon and 1/8 teaspoon ground nutmeg before adding to the mixture. Berry: Substitute fresh or frozen berries for the peaches and omit the cinnamon. Add ½ teaspoon vanilla extract. 3 4 Egg Bites INGREDIENTS Cooking spray 8 eggs 1 cup 4% cottage cheese 1/2 cup shredded sharp cheddar cheese ¼ teaspoon fine salt Pinch of black pepper 1/3 cup chopped meat, such as Canadian bacon, ham, bacon, or cooked breakfast sausage ½ cup diced vegetables, such as onions, bell peppers, mushrooms, zucchini, spinach or kale 1 Spray the cups of a regular size muffin tin with cooking spray. Preheat the oven to 350° . 2 In a blender, blend together the eggs, cottage cheese, cheddar, salt, and pepper until smooth. (Note: A small blender works great for this) . 3 Sauté the vegetables until softened. 4 Divide the egg mixture into the cups of the muffin pan filling each about half full. Add the sauteed ingredients and stir. 5 Bake for 20-22 minutes or until muffins are slightly firm to touch in the center. Remove the muffin pan from the oven. The egg bites will be puffed up, but they will settle down into the cups a bit after removing from the oven. Let the egg bites cool for a few minutes before removing them out of the pan to enjoy. 6 Store egg bites in an airtight container in the refrigerator for up to 5 days. 7 You can either eat the egg bites chilled or warm them up in the microwave for about 15 seconds. Serving size: 2 muffins • This recipe works best when using full fat (4%) cottage cheese. • Experiment with different cheeses such as any shredded or crumbled cheese • Experiment with more seasonings such as garlic powder, chili powder, dried herbs, hot sauce. • These last for 5 days in the fridge if stored in an airtight container. Let them cool completely before adding the lid. • You can use a mini muffin pan if desired. Ham and Cheese Breakfast Casserole INSTRUCTIONS Fine salt and black pepper taste 1 Preheat

FAQs

What is the purpose of the recipe booklet?

It provides simple, balanced, satisfying meals designed to support GLP-1 goals such as reduced hunger, portion control, and healthier eating habits.

How should Overnight Oats with Chia Seeds be prepared?

Combine the specified ingredients, refrigerate until thickened and the oats absorb the liquid for at least 8 hours (up to 5 days), then top with peaches and pecans.

How long can Egg Bites be stored?

Store Egg Bites in an airtight container in the refrigerator for up to 5 days.

Sep 27, 2026

Uploaded by BigDaveOnline