Semaglutide Lunch Ideas: 20 Delicious and Filling Meals to Support Your Weight Loss Journey

Taking semaglutide can change how you feel about food and your appetite. You might notice you’re less hungry or feel full faster than before. This makes picking the right lunch important so you get the nutrition you need without feeling uncomfortable.

Finding satisfying lunch options that work well with semaglutide can help you stay on track with your health goals while keeping meals enjoyable. The key is choosing foods that are filling but not too heavy, packed with nutrients, and easy on your stomach.

This guide offers a variety of lunch ideas that range from fresh salads and protein-rich bowls to creative wraps and veggie-based dishes. These options focus on whole foods, lean proteins, and plenty of vegetables to support your wellness journey.

Grilled chicken salad with avocado and cherry tomatoes

This meal gives you protein, healthy fats, and fresh vegetables in one bowl. You can make it ahead of time and pack it for lunch at work or school.

The grilled chicken keeps you full for hours. The avocado adds creaminess and healthy fats that help your body absorb vitamins.

Ingredients

You need 6 ounces of boneless chicken breast for one serving. Get one ripe avocado and about 10 cherry tomatoes.

For the greens, use 2 cups of mixed salad greens or spinach. You’ll also want 2 tablespoons of olive oil and 1 tablespoon of lemon juice or vinegar.

Add salt, pepper, and any herbs you like such as basil or oregano. Some people also add a tablespoon of feta cheese or nuts.

Cooking Instructions

Start by seasoning your chicken breast with salt, pepper, and herbs. Heat a grill pan or regular pan over medium-high heat.

Cook the chicken for 6-7 minutes on each side until it reaches 165 degrees inside. Let it rest for 5 minutes before slicing.

While the chicken cools, wash and dry your salad greens. Cut the cherry tomatoes in half and slice your avocado.

Put the greens in a bowl and add the tomatoes and avocado. Slice the chicken into strips and place it on top.

Mix the olive oil and lemon juice with a pinch of salt and pepper. Drizzle this dressing over your salad.

You can eat this right away or store it in the fridge for up to 3 days. Keep the dressing separate if you’re meal prepping.

Zucchini noodles with pesto and grilled shrimp

Zucchini noodles make a great lunch option when you’re taking semaglutide. They’re low in calories but filling enough to keep you satisfied. The noodles give you that pasta feeling without the heavy carbs.

Shrimp adds lean protein to this meal, which helps you feel full longer. Your body needs protein while on semaglutide to maintain muscle mass. Grilled shrimp is light and easy to digest.

Pesto brings healthy fats to the dish from olive oil and nuts. These fats help your body absorb nutrients better. A little pesto goes a long way in adding flavor.

Ingredients

You’ll need 2 medium zucchini for the noodles. Get 8 ounces of raw shrimp, peeled and deveined. Use 3 tablespoons of store-bought or homemade pesto.

Add 1 tablespoon of olive oil for grilling. You’ll want salt and pepper to taste. Optional additions include cherry tomatoes and a squeeze of lemon juice.

Cooking Instructions

Start by making your zucchini noodles with a spiralizer or vegetable peeler. If you don’t have these tools, you can buy pre-made zucchini noodles at most grocery stores. Set the noodles aside on paper towels to remove extra moisture.

Heat a grill pan or regular pan over medium-high heat. Toss your shrimp with a bit of olive oil, salt, and pepper. Cook the shrimp for 2-3 minutes on each side until they turn pink.

Remove the shrimp from the pan and set them aside. In the same pan, add your zucchini noodles. Cook them for just 2-3 minutes until they’re slightly softened but still have some crunch.

Take the pan off the heat and add your pesto to the noodles. Toss everything together so the noodles are evenly coated. Add the grilled shrimp back to the pan.

Mix everything one more time and serve right away. Zucchini noodles can get watery if they sit too long. This meal takes about 15 minutes from start to finish.

You can prepare the shrimp ahead of time and keep it in the fridge. The zucchini noodles are best made fresh when you’re ready to eat. This keeps them from getting soggy.

Quinoa bowl with roasted veggies and tahini dressing

This quinoa bowl gives you a filling meal that works well with semaglutide. The protein in quinoa helps you feel satisfied without being too heavy.

Roasted vegetables add fiber and nutrients that support your treatment. The tahini dressing provides healthy fats that your body needs.

Ingredients

You’ll need 1 cup of uncooked quinoa and 2 cups of water or vegetable broth. Pick your favorite vegetables like bell peppers, zucchini, broccoli, and cherry tomatoes.

Get 2 tablespoons of olive oil and add salt and pepper for seasoning. For the tahini dressing, you need 3 tablespoons of tahini, 2 tablespoons of lemon juice, 1 clove of minced garlic, and 2-3 tablespoons of water.

You can also add optional toppings like fresh herbs, chickpeas, or a sprinkle of feta cheese.

Cooking Instructions

Start by heating your oven to 425°F. Rinse the quinoa under cold water in a fine mesh strainer.

Cook the quinoa by bringing it to a boil with the water or broth. Once it boils, turn the heat to low and cover it. Let it simmer for 15 minutes until the liquid is absorbed.

While the quinoa cooks, cut your vegetables into bite-sized pieces. Toss them with olive oil, salt, and pepper on a baking sheet.

Spread the vegetables in a single layer and roast them for 20-25 minutes. Stir them halfway through so they cook evenly.

Make the tahini dressing by mixing tahini, lemon juice, and garlic in a small bowl. Add water one tablespoon at a time until you get a smooth, pourable consistency.

Fluff your cooked quinoa with a fork and divide it into bowls. Top each bowl with your roasted vegetables.

Drizzle the tahini dressing over everything. Add any extra toppings you like before serving.

Turkey lettuce wraps with cucumber and hummus

Turkey lettuce wraps make a perfect lunch when you’re taking semaglutide. They’re light, fresh, and packed with protein to keep you satisfied without feeling too full.

These wraps are easy to prepare and gentle on your stomach. The lean turkey provides the protein your body needs while the lettuce keeps things crisp and low in calories.

Ingredients

You’ll need large romaine or butter lettuce leaves as your wrap base. Pick leaves that are sturdy enough to hold your fillings without tearing.

Get 4-6 ounces of sliced deli turkey breast. Choose low-sodium options when possible to keep your meal healthier.

You’ll want half a cucumber, sliced into thin strips. Fresh cucumber adds a nice crunch and helps you stay hydrated.

Grab 2-3 tablespoons of hummus for spreading. Hummus gives you healthy fats and extra protein while adding creamy texture.

Cooking Instructions

Wash your lettuce leaves carefully and pat them dry with paper towels. Lay them flat on a clean plate or cutting board.

Spread about one tablespoon of hummus down the center of each lettuce leaf. Don’t use too much or your wrap will be messy to eat.

Place your turkey slices on top of the hummus. Fold them to fit the size of your lettuce leaf.

Add cucumber strips on top of the turkey. You can add 3-4 strips per wrap depending on how much crunch you want.

Roll up each lettuce leaf like a burrito, tucking in the sides as you go. The hummus will help everything stick together.

You can eat these wraps right away or wrap them in plastic wrap to take with you. They stay fresh in the refrigerator for up to 4 hours.

This meal gives you around 200-250 calories and 20-25 grams of protein. The high protein content works well with semaglutide to help you feel full longer.

Cauliflower rice stir-fry with tofu and broccoli

This meal works well when you’re taking semaglutide because it’s high in protein and low in calories. The tofu gives you about 20 grams of protein per serving. Cauliflower rice has only 25 calories per cup compared to 200 calories in regular rice.

The broccoli adds fiber to help you feel full longer. You’ll get about 5 grams of fiber in one serving of this dish.

Ingredients

You’ll need one 14-ounce block of extra-firm tofu. Press it for 15 minutes to remove extra water, then cut it into small cubes.

Get one medium head of cauliflower or buy a 12-ounce bag of pre-riced cauliflower. You’ll also need 2 cups of fresh broccoli florets.

For the sauce, gather 2 tablespoons of low-sodium soy sauce, 1 tablespoon of rice vinegar, and 1 teaspoon of sesame oil. Add 2 cloves of minced garlic and 1 teaspoon of fresh grated ginger.

You’ll use 2 tablespoons of olive oil for cooking. Keep some green onions and sesame seeds on hand if you want to add toppings.

Cooking Instructions

Heat 1 tablespoon of olive oil in a large pan or wok over medium-high heat. Add the tofu cubes in a single layer.

Cook the tofu for 3-4 minutes on each side until it turns golden brown. Take the tofu out of the pan and set it aside.

Add the remaining tablespoon of oil to the same pan. Toss in the broccoli florets and cook them for 3 minutes while stirring often.

Add the cauliflower rice to the pan with the broccoli. Cook everything together for 5-6 minutes until the cauliflower softens.

Mix the soy sauce, rice vinegar, sesame oil, garlic, and ginger in a small bowl. Pour this sauce over the vegetables in the pan.

Put the cooked tofu back into the pan. Stir everything together and cook for 2 more minutes so the flavors blend.

This recipe makes about 4 servings. Each serving has roughly 180 calories and keeps you satisfied without feeling too full.

Spinach and Feta Stuffed Chicken Breast

This dish gives you plenty of protein while keeping the carbs low. The chicken breast stays moist on the inside while the filling adds great flavor.

Ingredients

You will need 4 boneless, skinless chicken breasts for this recipe. Get about 2 cups of fresh spinach and 4 ounces of crumbled feta cheese. You also need 2 cloves of minced garlic.

Grab some olive oil, salt, and black pepper. One teaspoon of dried oregano works well too.

Cooking Instructions

Start by preheating your oven to 375°F. While it heats up, wash and dry the chicken breasts.

Cut a pocket into the side of each chicken breast. Be careful not to cut all the way through. You want to create a space for the filling.

Heat a pan over medium heat with a little olive oil. Add the minced garlic and cook it for about 30 seconds. Toss in the spinach and cook until it wilts down, which takes about 2 minutes.

Remove the pan from heat and let the spinach cool for a minute. Mix the cooked spinach with the crumbled feta cheese in a bowl.

Stuff each chicken breast pocket with the spinach and feta mixture. Use toothpicks to close the openings if needed.

Season the outside of each chicken breast with salt, pepper, and oregano. Heat an oven-safe skillet with olive oil over medium-high heat.

Sear the chicken breasts for 2-3 minutes on each side until they turn golden brown. Transfer the skillet to your preheated oven.

Bake for 20-25 minutes until the chicken reaches an internal temperature of 165°F. Let the chicken rest for 5 minutes before serving.

This meal works great with a side salad or roasted vegetables. Each serving gives you around 35 grams of protein with minimal carbs.

Egg salad on whole grain crackers

Egg salad on whole grain crackers makes a perfect lunch when you’re taking semaglutide. This meal is easy to prepare and gives you the protein your body needs. The combination keeps you full without feeling too heavy.

Hard-boiled eggs are the main source of protein in this dish. Protein helps you feel satisfied for longer periods, which works well with how semaglutide affects your appetite. You’ll get about 6 grams of protein from each egg.

Whole grain crackers add fiber and complex carbs to your meal. Fiber is important because it helps with digestion and keeps your blood sugar steady. Look for crackers that have at least 3 grams of fiber per serving.

Ingredients

You’ll need 4 hard-boiled eggs for this recipe. Get 2 tablespoons of plain Greek yogurt or light mayonnaise. Add 1 teaspoon of Dijon mustard and a pinch of salt and pepper.

Grab about 12-15 whole grain crackers. You can also add optional items like chopped celery, a small amount of diced onion, or fresh herbs.

Cooking Instructions

Peel your hard-boiled eggs and place them in a medium bowl. Use a fork to mash the eggs until they reach your preferred texture. Some people like chunky egg salad while others prefer it smoother.

Add the Greek yogurt or mayonnaise to the mashed eggs. Mix in the Dijon mustard, salt, and pepper. Stir everything together until well combined.

If you’re using celery, onion, or herbs, fold them in now. Taste your egg salad and adjust the seasoning if needed. You can add more mustard for tang or more yogurt for creaminess.

Spread the egg salad on your whole grain crackers when you’re ready to eat. You can make the egg salad ahead of time and store it in the fridge for up to 3 days. Just wait to put it on the crackers until serving time so they stay crispy.

This meal gives you around 250-300 calories depending on how many crackers you use. It’s a good portion size that won’t make you feel overly full.

Greek salad with olives and grilled salmon

Greek salad with grilled salmon makes a filling lunch that works well when you’re taking semaglutide. This meal gives you protein from the fish and lots of fresh vegetables. It’s light but satisfying enough to keep you full.

The salmon provides healthy fats that your body needs. The vegetables add fiber and nutrients without many calories. This combination helps you feel satisfied while supporting your weight loss goals.

Ingredients

You’ll need one salmon fillet, about 4 to 6 ounces. Get fresh romaine lettuce or mixed greens for your base. Grab one medium cucumber and two Roma tomatoes.

Pick up some Kalamata olives and a small red onion. You’ll want feta cheese, about 2 tablespoons crumbled. For the dressing, get olive oil, lemon juice, dried oregano, salt, and pepper.

Cooking Instructions

Start by heating your grill or grill pan to medium-high heat. Season your salmon with salt, pepper, and a little oregano. Let the grill get hot before you add the fish.

Place the salmon on the grill skin-side down if it has skin. Cook it for about 4 to 5 minutes on each side. The fish is done when it flakes easily with a fork.

While the salmon cooks, chop your lettuce into bite-sized pieces. Cut the cucumber into half-moons and dice the tomatoes. Slice your red onion thinly.

Put all the vegetables in a large bowl. Add the olives and sprinkle the feta cheese on top. Mix two tablespoons of olive oil with one tablespoon of lemon juice for your dressing.

Add oregano, salt, and pepper to your dressing and whisk it together. Pour the dressing over your salad and toss everything gently. Make sure the vegetables get coated evenly.

Once your salmon is ready, let it rest for a minute. Place the grilled salmon on top of your Greek salad. You can break it into chunks if that’s easier to eat.

This lunch gives you about 350 to 400 calories depending on your portion sizes. The protein from the salmon helps you stay full longer. The fresh vegetables provide volume without adding too many calories.

Turkey and spinach roll-ups with cream cheese

Turkey and spinach roll-ups make a simple lunch that works well when you’re taking semaglutide. These wraps are high in protein and low in carbs, which helps you feel full without overloading your stomach.

The cream cheese adds a creamy texture that makes the roll-ups taste good. You don’t need to cook anything, so you can put these together in just a few minutes.

Ingredients

You’ll need sliced deli turkey for the base of your roll-ups. Pick turkey that’s low in sodium if you can find it.

Fresh spinach leaves give you vitamins and a nice crunch. Get baby spinach because it’s easier to roll.

You’ll want cream cheese that’s softened so it spreads easily. Regular or low-fat cream cheese both work fine.

Cooking Instructions

Take a slice of turkey and lay it flat on a clean surface. Spread about one tablespoon of cream cheese across the turkey slice.

Place a few spinach leaves on top of the cream cheese. Don’t use too many leaves or the roll-up will be hard to close.

Roll the turkey slice tightly from one end to the other. The cream cheese will help it stick together.

You can cut each roll-up in half if you want smaller pieces. Eat them right away or store them in the fridge for up to two days.

Make three or four roll-ups for a complete lunch. They’re easy to pack in a container if you need to take lunch with you.

Caprese salad with balsamic glaze

Caprese salad is a simple lunch that works well when you’re taking semaglutide. It’s light on your stomach and provides protein from the mozzarella cheese. The fresh ingredients make it easy to digest.

This Italian salad combines just a few basic items. You don’t need cooking skills to put it together. It takes about 10 minutes from start to finish.

The high protein content helps you feel full longer. Fresh mozzarella gives you about 6 grams of protein per ounce. This matters because semaglutide often reduces your appetite, so you want nutrient-dense foods.

Ingredients

You’ll need fresh mozzarella cheese, about 8 ounces. Get ripe tomatoes, around 2 large ones or 3 medium ones.

Fresh basil leaves are important for flavor. You’ll want about 1/4 cup of leaves. Use extra virgin olive oil, roughly 2 tablespoons.

Balsamic glaze is different from regular balsamic vinegar. You can buy it pre-made or reduce balsamic vinegar yourself. You’ll need about 2 tablespoons.

Add salt and pepper to taste. Some people like to use sea salt or kosher salt.

Cooking Instructions

Slice your tomatoes into rounds about 1/4 inch thick. Cut the mozzarella into similar sized slices.

Arrange the tomato and mozzarella slices on a plate. You can alternate them or layer them however you prefer. Tuck the basil leaves between the slices.

Drizzle the olive oil over the top. Add the balsamic glaze in a thin stream across the salad.

Sprinkle salt and pepper over everything. Serve it right away for the best taste and texture.

You can make this ahead if needed. Just wait to add the oil and glaze until you’re ready to eat. This keeps the ingredients from getting soggy.

Chickpea and avocado salad with lemon dressing

This salad combines protein-rich chickpeas with creamy avocado to help you feel full longer. The fresh lemon dressing adds brightness without extra calories from heavy oils.

You’ll find this meal easy to prepare in just minutes. It works well for lunch at home or packed in a container for work.

Ingredients

You need one 15-ounce can of chickpeas, drained and rinsed. Dice one ripe avocado into chunks.

Add two cups of mixed greens or spinach. Include one small cucumber, chopped, and half a cup of cherry tomatoes cut in half.

For the dressing, you’ll use juice from one lemon, two tablespoons of olive oil, and one minced garlic clove. Add salt and pepper to taste.

Cooking Instructions

Put the chickpeas in a large bowl. Add the diced avocado, greens, cucumber, and tomatoes.

Make the dressing by whisking together the lemon juice, olive oil, and garlic in a small bowl. Season with salt and pepper.

Pour the dressing over the salad and toss gently to coat everything. The avocado might break apart slightly, which helps make the salad creamier.

Serve right away or refrigerate for up to two hours. If you’re making it ahead, wait to add the avocado and dressing until you’re ready to eat so nothing gets soggy.

This salad gives you about 350 calories per serving with good amounts of fiber and healthy fats. The chickpeas provide protein that supports your semaglutide treatment by helping maintain your muscle mass during weight loss.

Baked Sweet Potato Topped with Black Beans and Salsa

This simple lunch works well when you’re taking semaglutide because it gives you filling fiber and protein without too much fat. Sweet potatoes digest slowly, which helps you feel satisfied longer. The black beans add protein that your body needs to stay strong.

You can make this meal in about an hour, or you can prep it ahead of time. The ingredients are easy to find at any grocery store.

Ingredients

You’ll need one medium sweet potato for this meal. Get one can of black beans (15 ounces) and drain and rinse them before using. Pick up your favorite salsa from the store, or use homemade if you have it. You’ll want about 1/4 cup of salsa per serving.

Optional toppings include a tablespoon of plain Greek yogurt, fresh cilantro, lime juice, or a small amount of shredded cheese. These add flavor without making the meal too heavy.

Cooking Instructions

Start by heating your oven to 400 degrees Fahrenheit. Wash your sweet potato well and poke it several times with a fork. This lets steam escape while it cooks.

Place the sweet potato on a baking sheet lined with foil. Bake it for 45 to 60 minutes until it feels soft when you squeeze it gently with an oven mitt.

While the potato bakes, warm your black beans in a small pot on the stove over medium heat. You can add a pinch of cumin or garlic powder if you want extra flavor. Stir them occasionally and heat them for about 5 minutes.

When your sweet potato is done, take it out of the oven and let it cool for a couple of minutes. Cut it open lengthwise down the middle. Use a fork to fluff up the inside a bit.

Spoon the warm black beans over the opened sweet potato. Add your salsa on top of the beans. If you’re using any optional toppings, add them now.

This meal gives you about 300 to 350 calories depending on your toppings. It has around 12 grams of protein and 12 grams of fiber. The high fiber content helps you feel full, which is helpful when semaglutide is already reducing your appetite.

You can eat this meal at room temperature if you prefer. Some people find that very hot foods don’t feel as good when taking semaglutide.

Tuna salad stuffed bell peppers

Tuna salad stuffed bell peppers are a simple lunch option that fits well with your semaglutide meal plan. They’re packed with protein and keep you full without weighing you down. The peppers add a nice crunch and extra vitamins to your meal.

This recipe works great because you can make it ahead of time. You can prep several peppers at once and store them in your fridge for quick lunches throughout the week.

Ingredients

You’ll need 4 large bell peppers in any color you like. Red, yellow, or orange peppers tend to be sweeter than green ones.

For the tuna salad, grab 2 cans of tuna packed in water and drain them well. You’ll also need 2 tablespoons of plain Greek yogurt and 1 tablespoon of light mayonnaise.

Add 2 tablespoons of diced celery for crunch. Include 1 tablespoon of diced red onion and 1 teaspoon of lemon juice for flavor.

Season with salt and pepper to taste. You can also add a pinch of dried dill or parsley if you want extra flavor.

Cooking Instructions

Start by washing your bell peppers and cutting off the tops. Remove all the seeds and white parts from inside.

Mix the drained tuna in a bowl with the Greek yogurt and mayonnaise. Add the celery, red onion, and lemon juice. Stir everything together until well combined.

Season your tuna mixture with salt and pepper. Taste it and adjust the seasoning if needed.

Spoon the tuna salad into each hollowed-out pepper. Pack it in firmly so each pepper is nicely filled.

You can eat these right away or cover them and put them in the fridge. They stay fresh for up to 3 days when stored properly.

If you want to serve them warm, you can bake the stuffed peppers at 350°F for about 15 minutes. This softens the peppers slightly and warms the filling.

Each stuffed pepper gives you a good amount of protein from the tuna. The Greek yogurt adds even more protein while keeping the calories reasonable. This helps you stay satisfied longer between meals while taking semaglutide.

Lentil and roasted beet salad with goat cheese

This colorful salad combines protein-rich lentils with sweet roasted beets and tangy goat cheese. It’s filling enough to keep you satisfied while staying light on calories. The combination of flavors and textures makes this a lunch you’ll actually look forward to eating.

Lentils provide about 18 grams of protein per cup, which helps you feel full longer. The fiber in both the lentils and beets supports healthy digestion. Goat cheese adds creaminess and extra protein without too many calories.

Ingredients

You’ll need 1 cup of cooked green or brown lentils for this recipe. Grab 2 medium beets and 2 tablespoons of olive oil. Pick up 2 ounces of crumbled goat cheese and 4 cups of mixed greens.

You’ll also want 2 tablespoons of balsamic vinegar and 1 tablespoon of Dijon mustard. Add salt and pepper to taste. Fresh herbs like parsley or dill work great as optional toppings.

Cooking Instructions

Heat your oven to 400 degrees Fahrenheit. Wash and peel the beets, then cut them into small cubes. Toss the beet cubes with 1 tablespoon of olive oil and a pinch of salt.

Spread the beets on a baking sheet in a single layer. Roast them for 25 to 30 minutes until they’re tender when you poke them with a fork. Let them cool while you prepare the rest of your salad.

Cook your lentils according to the package directions if you haven’t already. Drain them well and let them cool slightly.

Make the dressing by whisking together the remaining olive oil, balsamic vinegar, and Dijon mustard in a small bowl. Season it with salt and pepper.

Put the mixed greens in a large bowl or on your plate. Add the cooled lentils and roasted beets on top. Sprinkle the crumbled goat cheese over everything.

Drizzle your dressing over the salad right before eating. Add fresh herbs if you’re using them. You can make the components ahead and store them separately in your fridge for up to three days.

Eggplant and zucchini lasagna with marinara

This lasagna replaces traditional pasta with layers of eggplant and zucchini. It gives you a filling meal with fewer carbs and more vegetables. The dish works well when you’re taking semaglutide because it’s high in protein and fiber.

The vegetables help you feel full without adding too many calories. You can make this ahead of time and reheat portions throughout the week.

Ingredients

You’ll need two medium eggplants and two medium zucchinis, sliced lengthwise into thin strips. Grab 15 ounces of ricotta cheese and 2 cups of shredded mozzarella cheese. You’ll also want 1/2 cup of grated parmesan cheese.

Get 3 cups of marinara sauce and one pound of lean ground turkey or chicken. Add one egg, 2 cloves of minced garlic, and Italian seasoning to your list. Don’t forget olive oil, salt, and pepper.

Cooking Instructions

Preheat your oven to 375 degrees Fahrenheit. Slice the eggplant and zucchini into thin strips about 1/4 inch thick. Lay them on paper towels and sprinkle with salt to remove excess moisture.

Let the vegetables sit for 10 minutes, then pat them dry. Brush both sides with olive oil and place them on baking sheets. Roast for 15 minutes until they start to soften.

Cook the ground turkey or chicken in a pan over medium heat until it’s no longer pink. Add the garlic and cook for one more minute. Mix in 2 cups of marinara sauce and set aside.

Mix the ricotta cheese with the egg, half the parmesan, and Italian seasoning in a bowl. Spread 1/2 cup of marinara sauce on the bottom of a 9×13 inch baking dish.

Layer half the eggplant and zucchini strips over the sauce. Spread half the ricotta mixture on top, then add half the meat sauce. Sprinkle with 1/2 cup of mozzarella cheese.

Repeat the layers with the remaining vegetables, ricotta mixture, and meat sauce. Top with the rest of the mozzarella and parmesan cheese. Cover the dish with foil and bake for 30 minutes.

Remove the foil and bake for another 15 minutes until the cheese turns golden and bubbly. Let the lasagna rest for 10 minutes before cutting. This helps the layers stay together when you serve it.

Shrimp and mango salad with cilantro lime dressing

This colorful salad combines sweet mango with tender shrimp for a filling lunch option. The fresh flavors work well together while keeping your meal light and satisfying.

Ingredients

You will need one pound of cooked shrimp, peeled and deveined. Get two ripe mangoes, peeled and cut into cubes.

Add four cups of mixed greens or spinach to your shopping list. You will also need one red bell pepper, thinly sliced, and half a red onion, thinly sliced.

For the dressing, gather a quarter cup of fresh lime juice and one quarter cup of olive oil. You need one quarter cup of fresh cilantro, chopped, plus one minced garlic clove. Add one teaspoon of honey, salt, and pepper to taste.

Cooking Instructions

If your shrimp is not already cooked, boil it for two to three minutes until pink. Let the shrimp cool, then place it in your refrigerator while you prepare the other ingredients.

Wash and dry your greens, then put them in a large bowl. Add the mango cubes, sliced bell pepper, and red onion to the bowl.

Make the dressing by whisking together the lime juice, olive oil, cilantro, garlic, and honey in a small bowl. Add salt and pepper to your taste.

Add the cooled shrimp to your salad bowl. Pour the cilantro lime dressing over everything and toss gently to combine.

You can serve this salad right away or refrigerate it for up to two hours before eating. The protein from the shrimp helps keep you full, which can support your goals while taking semaglutide.

Roasted cauliflower and chickpea bowl with tahini

This bowl combines roasted vegetables with protein-rich chickpeas to create a filling lunch that won’t weigh you down. The tahini dressing adds healthy fats that help you feel satisfied longer.

Roasted cauliflower is easy on your stomach and provides fiber without excess calories. Chickpeas give you plant-based protein to keep your energy steady throughout the afternoon.

Ingredients

You’ll need one head of cauliflower cut into florets and one can of chickpeas (drained and rinsed). For the bowl base, get two cups of mixed greens or spinach.

Grab three tablespoons of olive oil and one teaspoon each of cumin and paprika. Add salt and pepper to taste.

For the tahini dressing, you need three tablespoons of tahini and two tablespoons of lemon juice. Get one clove of minced garlic and two to three tablespoons of water to thin it out.

Cooking Instructions

Heat your oven to 425°F. Pat the chickpeas dry with a paper towel to help them get crispy.

Toss the cauliflower florets and chickpeas with olive oil, cumin, paprika, salt, and pepper. Spread everything on a baking sheet in a single layer.

Roast for 25 to 30 minutes. Flip everything halfway through so it browns evenly.

While the vegetables roast, make your tahini dressing. Mix the tahini, lemon juice, and garlic in a small bowl.

Add water one tablespoon at a time until you reach your desired consistency. The dressing should be pourable but not too thin.

Place your greens in a bowl once the cauliflower and chickpeas are done roasting. Add the roasted vegetables on top while they’re still warm.

Drizzle the tahini dressing over everything. You can add extra toppings like cherry tomatoes, cucumber, or fresh herbs if you want.

This bowl stays fresh in the fridge for up to three days if you keep the dressing separate. The portions are easy to adjust based on your appetite that day.

Smoked salmon and cucumber sandwiches on rye

Smoked salmon and cucumber sandwiches on rye bread make a perfect lunch when you’re taking semaglutide. These sandwiches are light but filling, and they give you good protein without being too heavy on your stomach.

The protein in smoked salmon helps you feel full longer, which works well with how semaglutide affects your appetite. Rye bread has more fiber than white bread, so it keeps your blood sugar steady throughout the day.

Ingredients

You’ll need 2 slices of rye bread for each sandwich. Get 2-3 ounces of smoked salmon per sandwich.

Grab half a cucumber and slice it thin. You’ll also want 1 tablespoon of cream cheese or Greek yogurt. Add fresh dill if you like it, plus a squeeze of lemon juice.

Cooking Instructions

Spread the cream cheese or Greek yogurt on both slices of rye bread. Make sure you use a thin layer so the sandwich isn’t too rich.

Place the smoked salmon on one slice of bread. Layer the cucumber slices on top of the salmon.

Sprinkle fresh dill over the cucumber if you’re using it. Squeeze a bit of lemon juice over everything for extra flavor.

Put the second slice of bread on top. Cut the sandwich in half or into quarters.

You can eat this sandwich right away or wrap it up for later. It stays fresh in the fridge for a few hours if you pack it for lunch at work.

This meal gives you about 250-300 calories depending on how much salmon you use. The high protein content helps manage hunger while you’re on semaglutide.

Chicken Caesar Salad with Homemade Dressing

Chicken Caesar salad makes a great lunch choice when you’re taking semaglutide. This classic meal gives you protein from the chicken and keeps you full without making you feel stuffed.

The homemade dressing lets you control what goes into your meal. You can adjust the ingredients to match your taste and health needs.

Ingredients

For the salad, you’ll need 4 ounces of grilled chicken breast cut into strips. Get 2 cups of chopped romaine lettuce and 2 tablespoons of shaved parmesan cheese.

The homemade dressing requires 2 tablespoons of plain Greek yogurt and 1 tablespoon of olive oil. You’ll also need 1 teaspoon of lemon juice, 1 minced garlic clove, 1 teaspoon of Dijon mustard, and a pinch of salt and pepper.

Add 1 tablespoon of whole wheat croutons if you want some crunch.

Cooking Instructions

Start by making your dressing. Mix the Greek yogurt, olive oil, lemon juice, minced garlic, and Dijon mustard in a small bowl. Add salt and pepper to taste.

Season your chicken breast with salt and pepper. Heat a grill pan or regular pan over medium heat and cook the chicken for 6-7 minutes on each side until it reaches 165°F inside.

Let the chicken rest for 5 minutes after cooking. This helps keep it juicy when you cut it.

Wash and chop your romaine lettuce into bite-sized pieces. Put the lettuce in a large bowl.

Cut the cooked chicken into thin strips. Add the chicken strips on top of your lettuce.

Drizzle the homemade dressing over your salad. Sprinkle the parmesan cheese on top and add your croutons if you’re using them.

This meal gives you about 25 grams of protein from the chicken and Greek yogurt. The protein helps you feel satisfied for hours after eating.

The Greek yogurt in the dressing adds creaminess with less fat than traditional Caesar dressing. It also gives you extra protein and probiotics.

You can prep the chicken and dressing ahead of time. Store them in separate containers in your fridge for up to 3 days.

Field greens with pear, walnuts, and blue cheese

This salad brings together sweet and savory flavors that work well with semaglutide. The protein from the cheese and walnuts helps you feel full longer.

Field greens give you a nutritious base without many calories. You get vitamins and fiber that support your health goals.

Ingredients

You’ll need 3 cups of mixed field greens for one serving. Get one ripe pear and slice it thin.

Measure out 2 tablespoons of chopped walnuts. Add 2 tablespoons of crumbled blue cheese.

For the dressing, use 1 tablespoon of olive oil and 1 tablespoon of balsamic vinegar. Add a pinch of salt and pepper to taste.

Cooking Instructions

Wash your field greens and pat them dry with a paper towel. Place them in a large bowl.

Slice your pear into thin pieces. Remove the core but you can leave the skin on for extra fiber.

Toast your walnuts in a dry pan over medium heat for 2-3 minutes. Watch them closely so they don’t burn. Let them cool before adding to your salad.

Mix the olive oil and balsamic vinegar in a small bowl. Add your salt and pepper.

Put the greens on your plate first. Arrange the pear slices on top of the greens.

Sprinkle the toasted walnuts over the pears. Add the crumbled blue cheese last.

Drizzle your dressing over the entire salad. You can toss it all together or eat it as layered.

This meal gives you about 250 calories per serving. The combination of healthy fats, protein, and fiber makes it filling. You can eat this for lunch without feeling too full, which is helpful when taking semaglutide.