Dinner idea: Salmon + Arugula Salad 🙌 (per serving: 266 calories | 18g fat | 5g carbs | 20g protein). Serves 4: 1 large Salmon Filet 2 tbsp coconut oil 2 garlic cloves, minced 2 cups arugula 2-3 artichoke hearts, chopped 3/4 cup cherry tomato, halved a few sprigs of thyme sea salt and black pepper to taste Directions: 1. Heat the grill and keep at medium-low heat. Season both sides of the salmon with salt and pepper. 2. Place on a sheet of foil (enough to wrap around the whole piece of fish). Drizzle with coconut oil and sprinkle top of the fish with minced garlic and a few sprigs of thyme. Seal the salmon in foil and place on the grill. 3. Cook 15-20 minutes or until pink and flaky. In a large salad bowl combine arugula, cherry tomatoes and artichoke hearts. (prepare salad dressing). 4. Once the salmon has cooked, remove from grill and allow to cool for a few minutes. Using a fork, pull apart the salmon and serve wile salmon is still a little warm. The Ingredients below and the Nutritional Information are based on one serving size.

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Today’s lunch idea: Roasted Pecans + Fresh Pears with Mixed Greens. Sweet + savory + crunchy, with a bright lemony vinaigrette. Roasted Pecans and Fresh Pears with Mixed Greens Makes 4 servings. Adjust ingredients as needed. Ingredients: ½ cup of raw pecans 4 cups of mixed greens of choice (spring mix, baby spinach, or arugula) ¼ red onion, thinly sliced in rounds, cut in half 1 ripe pear Vinaigrette: 2 tablespoons of vinegar of choice Juice of ½ lemon (≈1.5 tablespoons) ½ clove of garlic (or ½ teaspoon minced garlic) ¼ teaspoon of ground cumin ½ tablespoon of raw honey ½ teaspoon of Dijon mustard ¼ teaspoon of sea salt ⅛ teaspoon of pepper 1 tablespoon of fresh minced parsley 2 chopped green onions 2 tablespoons of extra-virgin olive oil Directions: - Roast raw pecans in a 350° F oven for 5–8 minutes or until browned. Be careful not to burn nuts. - In a large salad bowl, toss together greens and onions. - Top with cooled roasted pecans. - Just before serving, peel pears, cut in chunks, and place on top of salad. - Top with either variation of the Everyday Basic Vinaigrette below, and toss all of the other ingredients right before serving. Vinaigrette: - Add to a blender the vinegar, lemon juice, garlic, cumin, honey, mustard, sea salt and pepper, and blend. - Add the fresh chopped parsley and onion, and blend. - Add oil and blend (if possible, slowly stream in oil through an opening in the top of the blender). Serve at room temperature.

Dinner idea for tonight: Grilled Chicken with Broccoli — easy, filling, and protein-packed. Per serving: 336 calories | 29g protein | 22g fat | 7g carbs Why it’s a great choice: ✅ Complete protein ✅ Micronutrients from broccoli ✅ Healthy fats from extra virgin olive oil ✅ Tastes great with your favorite low-salt spices How to make it: • Cook 8 oz boneless chicken breast (grill, sauté, or bake) until done. • Chop 1/3 head of broccoli, drizzle with 1 Tbsp extra virgin olive oil, then roast at 400°F for 30 minutes. Source: mybodysite If you try it, drop a photo or share how you seasoned your chicken!

Non‑starchy vegetables are ideal while on GLP‑1. Why? ✅ Low in calories ✅ High in fiber ✅ Support blood sugar stability ✅ Help you feel full longer Great options include: Artichoke, asparagus, beans, beets, Brussels sprouts, broccoli, cauliflower, eggplant, garlic, leafy greens, onions, peppers, and salad lettuce.