GLP-1-Forward Dinner Recipes That Won’t Break the Bank

Looking to incorporate GLP-1 foods into your diet but don’t know where to start? We’re breaking down GLP-1-forward dinner recipes that won’t break the bank.

You’ve probably heard the buzz about GLP-1 medications (yes, uber-popular injectable weight loss and diabetes drugs like Ozempic and Mounjaro), but did you know you already naturally have GLP-1 in your body? Yes, GLP-1 is a naturally occurring hormone that helps to regulate blood sugar, appetite, and digestion. It’s an incretin hormone (AKA a gut peptide), primarily secreted by L-cells in the GI tract (and some from the pancreas and brain), mainly after we eat. It’s usually released within 15 minutes of consuming food to signal to the body that nutrients and energy are on the way.

Some individuals experience reduced levels or impaired responses of naturally occurring GLP-1 in their bodies, particularly if they have insulin resistance, are overweight, or suffer from gut dysbiosis. It can also be caused by genetics, aging, inflammation, and certain medications.

If you’re looking for a GLP-1 boost without the incredibly expensive medication (and uncomfortable side effects), we’ve got you covered. You can naturally stimulate GLP-1 production with certain fiber and protein-rich foods without spending a fortune. Pair it with Hum’s GLP-1 Booster and healthy lifestyle practices (aka managing stress, exercising daily, hydrating, and getting enough sleep), and voila, you’ve cooked up better blood sugar and hormone balance.

Here, check out five GLP-1 boosting dinner (or anytime) recipes that are easy to make, affordable, and naturally delicious.

5 Budget-Friendly GLP-1 Supporting Dinner Recipes

Fiber-Packed Lentil & Kale Stew

This warming, savory supper is packed with taste, as well as viscous fiber, which contributes to increased GLP-1 secretion. Using canned goods like diced tomatoes and dried legumes such as lentils is a smart, budget-friendly way to get essential nutrients into your diet without the hefty price tag.

• Estimated cost per serving: $2.00 – $2.50
• Yields: 4-6 servings 
• Prep time: 15 minutes 
• Cook time: 30-40 minutes

Ingredients:

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 (14.5 ounce) can diced tomatoes
• 1 cup brown or green lentils, rinsed well (no need to soak!)
• 6 cups low-sodium vegetable broth 
• 1 teaspoon dried thyme 
• 1/2 teaspoon dried rosemary 
• Salt and pepper
• 4-5 cups kale, tough stems removed and chopped (about 1/2 a large bunch)
• Optional garnish: Fresh parsley or a squeeze of lemon juice

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables soften, about 5-7 minutes.
2. Stir in the garlic, thyme, rosemary, and a pinch of black pepper. Cook for another minute.
3. Pour in the can of diced tomatoes (including the juice), the rinsed lentils, and the broth. Stir well, then bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes, or until the lentils are tender.
4. Add the chopped kale to the pot. Stir until the kale wilts down into the stew (about 5 minutes).
5. Taste the stew and add salt as needed. If desired, stir in a squeeze of fresh lemon juice or garnish with fresh parsley.

Easy Spicy Black Bean & Sweet Potato Tacos

When it comes to nurturing your gut health, fiber is your undisputed secret weapon. Luckily, two powerhouse plant-based foods, sweet potatoes and beans, are not only especially easy on your wallet but also naturally complement your body’s GLP-1 production. These simple ingredients are extremely high in resistant starch and fiber, key elements that promote fullness, improve digestion, and contribute to a diverse gut microbiome. Plus, you can easily buy no-salt-added canned black beans and sweet potatoes at your local store, often for less than half the price of typical taco meat.

• Estimated cost per serving: $2
• Yields: 8-10 tacos (serves 3-4 people) 
• Prep time: 15 minutes 
• Cook time: 25-30 minutes

Ingredients:

For the Filling:

• 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon smoked paprika 
• Pinch of cayenne pepper
• Salt and black pepper 
• 1 (15-ounce) can black beans, rinsed and drained
• 1/4 cup vegetable broth 
• 1 tablespoon lime juice 

For Assembly:

• 8-10 small corn or flour tortillas
• Your favorite toppings (avocado, guacamole, cilantro, cotija cheese, sour cream or Greek yogurt, salsa, hot sauce, shredded lettuce, etc.)

Instructions:

1. Preheat your oven to 400°F. On a large baking sheet, toss the diced sweet potatoes with olive oil, chili powder, cumin, garlic powder, smoked paprika, cayenne pepper, salt, and pepper.. Spread them in a single layer. Roast for 20-25 minutes or until tender and lightly caramelized.
2. While the sweet potatoes roast, heat a skillet over medium heat. Add the rinsed and drained black beans. Pour in the vegetable broth and bring to a gentle simmer. Cook for 5-7 minutes, stirring occasionally, until the liquid is mostly absorbed and the beans are heated through. Remove from heat and stir in the lime juice.
3. Once the sweet potatoes are roasted, add them to the skillet with the black beans. Gently stir to combine the two components. Taste and adjust seasoning.
4. While the filling is still warm, warm your tortillas using a dry skillet over medium heat to warm each side for about 30 seconds, or microwave them wrapped in a damp paper towel for 30 seconds, or wrap them in foil and heat in the oven for a few minutes.
5. To assemble the tacos, fill each warm tortilla with a generous scoop of the spicy black bean and sweet potato mixture. Top with your favorite garnishes!

Oven-Roasted Salmon with Broccoli & Quinoa

When it comes to a well-rounded, satisfying dinner that is both nutritious and affordable, stick to a simple formula: protein, fiber-rich vegetables, and a grain. This tasty salmon, broccoli, and quinoa dish checks all the boxes: it’s packed with omega-3-rich protein, savory roasted broccoli, and nutty-flavored quinoa. Plus, it’s super easy to adjust the flavorings based on your mood. If you’re looking for an Asian-inspired dish, consider swapping the olive oil for a dash of low-sodium soy sauce and sesame oil, or try a more Mediterranean-style dish by adding cherry tomatoes, kalamata olives, and a sprinkle of oregano.

• Estimated cost per serving: $6.50-$7.50. Note that this is more expensive than the more plant-based meals on this list due to the cost of the fish. To further reduce the cost, buy frozen salmon when it’s on sale. Alternatively, consider swapping it for a less expensive protein, such as chicken, and skip fresh herbs if your budget is extremely tight.
• Yields: 2 servings 
• Prep time: 10 minutes 
• Cook time: 20-25 minutes

Ingredients:

For the Quinoa:

• 1/2 cup quinoa, rinsed well
• 1 cup water or vegetable broth
• Pinch of salt

For the Salmon & Broccoli:

• 2 salmon fillets (about 5-6 oz each, skin on or off)
• 1 head broccoli, cut into bite-sized florets
• 2 tablespoons olive oil, divided
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and black pepper to taste
• Optional for serving: Lemon wedges, fresh dill or parsley

Instructions:

1. Cook the quinoa according to the instructions on the package. (In a small saucepan, combine the rinsed quinoa, broth (or water), and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until all the liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.)
2. Preheat your oven to 400°F. Line a large baking sheet with parchment paper. On the baking sheet, toss the broccoli florets with 1 tablespoon of olive oil, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, salt, and black pepper. Place the baking sheet with the broccoli in the preheated oven. Roast for 10 minutes. 
3. While the broccoli is roasting, pat the salmon fillets dry with a paper towel. Drizzle the remaining 1 tablespoon of olive oil over the salmon fillets. Season them generously with the remaining 1/4 teaspoon garlic powder, salt, and black pepper. After the broccoli has roasted for 10 minutes, remove the baking sheet from the oven. Push the broccoli to one side and place the seasoned salmon fillets on the other side of the baking sheet.
4. Return the baking sheet to the oven and continue roasting for another 10-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the broccoli is tender-crisp and slightly charred. Cooking time will depend on the thickness of your salmon fillets.
5. To serve, divide the cooked quinoa between two plates. Top with the roasted salmon and broccoli. Serve immediately with lemon wedges and a sprinkle of fresh dill or parsley if you’re feeling extra fancy.

Egg Roll in a Bowl (with Ground Turkey or Tofu)

Elevate the humble, typically fried egg roll into this better-for-you, high-protein, high-fiber “Egg Roll in a Bowl.” It combines plenty of fragrant garlic and ginger with traditional shredded cabbage and carrots, plus an extra protein boost thanks to the turkey or tofu. Beyond just fantastic flavor, these ingredients are metabolic champions: ginger supports optimal digestion and quiets inflammation, while tofu or turkey packs a protein punch, and cabbage contributes ample fiber.

• Estimated cost per serving: with ground turkey $4.50-$5.50; with tofu $2.50-$3.00
• Yields: 4 servings 
• Prep time: 10-15 minutes 
• Cook time: 15-20 minutes

Ingredients:

For the Protein:

• 1 tablespoon olive oil or sesame oil
• 1 lb ground turkey OR 1 (14-ounce) block extra-firm tofu, pressed and crumbled

For the Veggies & Sauce:

• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 (16-ounce) bag coleslaw mix (or 6-7 cups shredded cabbage and 1 shredded carrot)
• 1/4 cup low-sodium soy sauce 
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil (use this for the sauce even if you used olive oil for cooking)
• 1 teaspoon Sriracha 
• 1/2 teaspoon black pepper
• Optional garnishes: Toasted sesame seeds, sliced scallions, extra sriracha

Instructions:

1. Heat 1 tablespoon of olive oil (or sesame oil) in a large skillet or wok over medium-high heat.

• If using ground turkey: Add the turkey to the skillet and cook, breaking it up with a spoon, until it’s fully browned and cooked through, about 7-9 minutes. Drain any excess fat, then remove the turkey from the skillet and set aside.
• If using crumbled tofu: Add the crumbled tofu to the skillet and cook, stirring occasionally, until it starts to brown and gets a bit crispy, about 8-12 minutes. Remove the tofu from the skillet and set aside.

2. Add the sliced onion to the same skillet (add a touch more oil if needed). Cook for 3-5 minutes until softened. Stir in the minced garlic and grated ginger (if using). Cook for another 1 minute until fragrant. Add the coleslaw mix (or shredded cabbage and carrot) to the skillet. 
3. In a small bowl, whisk together the soy sauce, rice vinegar, 1 tablespoon sesame oil, Sriracha (if using), and black pepper. Pour the sauce over the cabbage mix in the skillet. Toss everything together to combine. Cover the skillet and let the cabbage cook down for 5-7 minutes, stirring occasionally, until it’s tender-crisp. Return the cooked ground turkey or tofu to the skillet with the vegetables. Stir well to combine.
4. To serve, divide the “egg roll in a bowl” mixture among serving bowls. Garnish with toasted sesame seeds and sliced green onions and serve hot.

Barley & Roasted Veggie Power Bowls

These fiber-rich bowls possess an extraordinary metabolic-boosting power. Barley is rich in beta-glucan, a fiber shown to stimulate GLP-1. Combine that with roasted broccoli, peppers, and sweet potato, and you’ve got a bowl with superpowers. Depending on the ingredients you have on hand and what’s within your budget, you can add or subtract add-ins. Boost the protein content with chickpeas, add a crunch with toasted pumpkin seeds, or add some creamy feta for a salty, protein-packed flavor boost.

• Estimated cost per serving: $3.50-$4.50
• Yields: 2 servings 
• Prep time: 15 minutes 
• Cook time: 35-45 minutes (mostly passive roasting time)

Ingredients:

For the Barley:

• 1/2 cup pearl barley, rinsed well
• 1.5 cups vegetable broth 
• Pinch of salt

For the Roasted Veggies:

• 1 medium sweet potato, peeled and diced into 1/2-inch cubes
• 1 cup broccoli florets 
• 1 cup chopped bell peppers 
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon dried oregano
• Salt and black pepper

For the Dressing (Simple Lemon-Herb Vinaigrette):

• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice (from about 1/2 a lemon)
• 1/2 teaspoon dried dill or dried parsley (or 1 tablespoon fresh, chopped)
• Pinch of salt and black pepper

Optional Add-ins: 1/4 cup cooked chickpeas or edamame (for extra protein/fiber), a handful of spinach or arugula per bowl, a sprinkle of toasted seeds (ex, pumpkin) or nuts, crumbled feta or goat cheese.

Instructions:

1. Cook the barley per instructions on the package. (In a small saucepan, combine the rinsed barley, vegetable broth, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes or until the barley is tender and chewy. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.)
2. Preheat your oven to 400°F. Line a large baking sheet with parchment paper, then add the diced sweet potato, broccoli florets, and chopped bell peppers. Add 1 tablespoon of olive oil, garlic powder, dried oregano, salt, and black pepper. Toss well to coat. Roast for 20-25 minutes until they are tender and slightly caramelized or browned at the edges.
3. In a small bowl, whisk together all the dressing ingredients (2 tablespoons olive oil, 1 tablespoon lemon juice, dried dill/parsley, salt, and pepper).
4. To serve:
   • Divide the cooked barley between two serving bowls.
   • Add a handful of fresh greens (spinach or arugula) to each bowl, if using.
   • Top generously with the roasted vegetables.
   • If using, add chickpeas, edamame, or any other optional add-ins.
   • Drizzle each bowl with half of the prepared lemon-herb vinaigrette.
   • Garnish with toasted seeds or cheese. Serve immediately.

A Note From an Expert:

“GLP-1 (glucagon-like peptide-1) is a hormone that our body makes that helps us feel full and satisfied and keep blood sugar levels in check. Certain foods that are high in fiber, as well as foods rich in protein and healthy fat, can stimulate the body to release GLP-1.

High-fiber foods, including whole grains like oats, quinoa, and sorghum, as well as beans, can help release GLP-1. These foods provide both soluble and insoluble fiber. The soluble fiber helps to slow digestion, keeping food in the gut longer, which stimulates GLP-1 release. The insoluble fiber acts as a prebiotic, helping to promote gut health. 

Healthy fats, including EVOO, avocado, and certain nuts like almonds, pistachios, and peanuts, also promote release of GLP-1. Adding these ingredients to your meals can improve satiety, meaning you’ll feel full longer.” 

— Frances Largeman-Roth, RDN, nutrition expert and author

FAQ Section: Cooking to Support GLP-1 Naturally 

What are GLP-1 foods?

GLP-1 foods are a way to describe foods that naturally stimulate the production and release of Glucagon-Like Peptide-1 (GLP-1) in your body. These foods are generally high in fiber, protein, and healthy fats. Examples include legumes, whole grains, fruits and veggies, nuts and seeds, lean proteins, and fermented foods.

Do I need to be on a GLP-1 medication to benefit from these recipes?

Absolutely not! These healthy, nutrient-packed recipes are packed with tons of delicious goodness that’s beneficial for everyone looking to feel fuller longer and support a healthy metabolism. While GLP-1 medications are powerful tools for some individuals (particularly those with type 2 diabetes or obesity), they mimic the effects of a hormone your body already produces. Eating foods that naturally stimulate GLP-1 is a fundamental way to support your metabolic health, whether or not you’re on medication. In fact, many healthcare providers recommend a diet rich in these types of foods in conjunction with GLP-1 medications to enhance their effects. 

Is high protein or high fiber better for GLP-1 support?

Both high protein and high fiber are excellent for GLP-1 support, and ideally, you want a diet that incorporates both. To best support your body’s natural GLP-1 production, consume a well-balanced diet with fiber and protein from whole foods. HUM’s GLP-1 Booster is an excellent way to complement a healthy, protein and fiber-rich diet.

Can I pair these meals with HUM’s GLP-1 Booster?

Absolutely! HUM’s GLP-1 Booster pairs perfectly with these nutrient-dense, delicious, and wallet-friendly meals.

Conclusion on GLP-1 Goods

Naturally boosting your metabolism doesn’t need to be difficult or expensive. You have the power to make daily food choices (ahem, choosing fiber and protein-rich foods) that support both your general well-being and natural GLP-1 production. 

If you’re looking to take your wellness game to the next level, support your system with HUM’s GLP-1 Booster. Take the first step to better health by trying out one of these wallet-friendly meals this week (and pair it with the delicious, fiber-rich GLP-1 Booster). Want to take it another step further? Maximize your budget and well-being by embracing meal prep: cook a few extra servings of these fiber and protein-rich recipes to enjoy healthy, delicious meals all week for significantly less than eating out.