The Cookbook Podcaster's Guide to Life on a GLP-1
a recipe
Tuna & White Bean Skillet with Spinach
A simple, healthy meal for one, packed with protein and flavor!
Ingredients:
1 tablespoon olive oil
1 small onion, finely chopped
1 jar Tonnino Tuna Filets in Olive Oil, drained
1 can Great Northern Beans, drained and rinsed
2 cups fresh spinach
Salt and pepper, to taste
Instructions:
Sauté the Onion – Heat olive oil in a skillet over medium heat. Add the chopped onion and sauté for about 3–4 minutes until softened and slightly golden.
Add the Beans – Stir in the great northern beans and cook for another 2 minutes, allowing them to absorb some of the onion flavor.
Add Tuna – Gently flake the Tonnino Tuna Filets into the skillet. Stir lightly to combine, cooking for another minute.
Wilt the Spinach – Add the fresh spinach and stir until wilted, about 1–2 minutes.
Season – Sprinkle with salt and pepper to taste. Give everything a final stir.
Serve – Enjoy warm as is, or with a slice of crusty bread for extra texture!
Why This Recipe Works:
This Tuna & White Bean Skillet with Spinach is a great meal for someone on a GLP-1 (like Mounjaro, Ozempic, or Wegovy) because it aligns with the dietary needs that support satiety, digestion, and balanced blood sugar levels.
1. High in Protein (Tuna & Beans)
Protein helps with satiety: Tuna is rich in lean protein, which slows digestion and helps you feel full longer—important for people on GLP-1s, which already slow gastric emptying.
Beans add plant-based protein and fiber, which provide a sustained energy release without spiking blood sugar.
2. Fiber-Rich for Digestive Support (Beans & Spinach)
Great northern beans are an excellent source of fiber, which aids digestion, supports gut health, and prevents blood sugar spikes. This is particularly useful on GLP-1s since slower digestion can sometimes lead to constipation.
Spinach adds additional fiber and essential vitamins like magnesium and folate, supporting overall metabolic health.
3. Healthy Fats for Satiety & Nutrient Absorption (Olive Oil & Tuna in Olive Oil)
Olive oil is a healthy fat that supports heart health and helps with the absorption of fat-soluble vitamins.
Tuna in olive oil enhances the meal’s satiety factor while providing omega-3 fatty acids, which can help reduce inflammation.
4. Balanced & Blood Sugar Friendly
This dish is low in simple carbs but high in fiber and protein, helping to keep blood sugar stable—especially important for people on GLP-1 medications, which help regulate insulin sensitivity.
The combination of protein, fiber, and healthy fats slows digestion, preventing any rapid glucose spikes.
5. Easy to Digest & Gentle on the Stomach
Soft, well-cooked ingredients like beans and sautéed onions make this meal gentle on the stomach—helpful for those experiencing GLP-1 side effects like nausea.
Not overly heavy or greasy, which can sometimes cause discomfort for people adjusting to their medication.