The GLP-1 Plate: A Day of Eating to Support Your Natural GLP-1
GLP-1 is one of the most talked-about words in health right now. What most people don't realise is that your body already makes it, every time you eat.
Food won't do what a medication does, but the way you build your plate can support your natural fullness signals, steady your energy and keep you satisfied for longer. Here's how.
Your body already makes GLP-1
GLP-1 is a hormone made by cells lining your small intestine and colon. It's released soon after you start eating, and it has three main jobs:
It tells your brain you're full.
It slows how quickly your stomach empties, so you stay satisfied for longer.
It helps insulin manage your blood sugar after meals.
The foods that trigger it most strongly are protein, fibre and healthy fats.
The formula
You don't need a complicated plan. Every meal follows the same four steps:
Protein first: 25 to 30 grams per meal, about a palm-sized piece of fish.
Fibre: women need at least 25 grams a day, and most Australians fall short.
Healthy fats: a drizzle of olive oil, half an avocado or a small handful of nuts.
Eat slowly: fullness signals take around 20 minutes to arrive.
A full day of eating
Breakfast: chia and flax toast, eggs and avocado. Two slices of chia and flaxseed toast, two eggs and half an avocado. That's roughly 30 grams of protein and 18 grams of fibre before 9am. This is the breakfast that stops the 11am pantry raid.
Lunch: salmon and lentil salad. 100 grams of salmon, half a cup of lentils, rocket, cucumber, olive oil and lemon. Roughly 30 grams of protein and 8 grams of fibre. Lentils feed the gut bacteria that make short-chain fatty acids, compounds that help trigger GLP-1 release.
Snack: hummus, crunchy veg and walnuts. A quarter cup of hummus with carrot and cucumber sticks, plus 30 grams of walnuts. Around 8 grams of protein and 6 grams of fibre, with plant omega-3s from the walnuts.
Dinner: barramundi, sweet potato, broccoli and kimchi. 150 grams of baked barramundi, roasted sweet potato, steamed broccoli and two tablespoons of kimchi. Roughly 30 grams of protein and 8 grams of fibre, plus fermented food for your gut.
The day's total: roughly 100 grams of protein and 40 grams of fibre.
Why it works
Protein at every meal keeps you full and protects your muscle. Fibre feeds your gut and slows digestion. Healthy fats add flavour and staying power. Together, they keep your blood sugar steadier, which means fewer energy crashes and fewer cravings through the day.
If 40 grams of fibre is a big jump from where you are now, increase it gradually over a couple of weeks and drink plenty of water. Your gut will thank you.
Make it yours
This is a template, not a rulebook. Swap the salmon for chicken or tofu, the lentils for chickpeas, the barramundi for any white fish. As long as each meal has protein, fibre, healthy fat and colour, you're on track.
