Salmon is one of the best things you can put on a GLP-1 dinner plate, and this steamed pesto version keeps it simple, quick and delicious. Steaming keeps the fish moist and healthy, a spoon of pesto adds a punch of flavour, and the whole thing delivers 34g of protein plus a proper dose of omega-3 for around 420 calories. Dinner on the table in twenty minutes, and it feels a bit special too.
A quick word first: I am not a doctor or a dietitian, just someone who lived this. None of these foods or supplements are medication, and if you are on a GLP-1, check anything new with your GP or pharmacist. Right, let us get to it.
For more evening ideas, see my high-protein dinner ideas, and for hitting your protein, how much protein per day.
Why salmon is a GLP-1 dinner star
If I could get everyone on a GLP-1 to eat one thing more often, oily fish like salmon would be near the top.
34g of protein and a big dose of omega-3. Salmon gives you a serious protein hit and one of the best sources of omega-3 going, which supports heart and brain health — a genuine bonus.
Steaming keeps it moist and clean. Steaming needs no added fat and keeps the fish beautifully moist, so you get all the benefits without a greasy pan.
It is genuinely quick. Salmon cooks in minutes, so this is a proper dinner you can pull together after a long day when the takeaway is calling.
Why I made oily fish a weekly non-negotiable
After a lifetime of carrying too much weight, one of the shifts I made was to start thinking about my long-term health, not just the number on the scales. Getting oily fish in regularly became one of my weekly non-negotiables for exactly that reason. Salmon, mackerel and sardines are among the best sources of omega-3, which is genuinely good for your heart and brain, and after years of a poor diet, looking after my heart moved right up my list of priorities.
The bonus is that salmon is also a brilliant, convenient, high-protein food that cooks in minutes, so eating it well is no hardship. A dish like this steamed pesto salmon proves you do not need to do anything clever — a good fillet, a bit of flavour, and some veg, and you have a dinner that is quick, delicious and doing real good for your body. On a GLP-1, where every meal counts, choosing foods that deliver on both fronts — satisfying your appetite and supporting your health — is the smart play, and oily fish is one of the very best. Aim for a couple of portions a week and your body will thank you.
The macros that matter
Here is roughly what one serving gives you. Treat these as a guide rather than gospel, since it depends on your exact ingredients and portions:
| Approx per serving | Amount |
|---|---|
| Calories | ~420 kcal |
| Protein | 34g |
| Carbohydrate | 8g |
| Fat | 28g |
| Fibre | 3g |
The protein figure is the one I watch on a GLP-1. As a rough guide I aim for somewhere around 1.2 to 1.6g of protein per kilo of body weight across the day to protect muscle while losing fat, and I judge every meal by how much of that it contributes. I log meals like this in Cronometer (it is free) so I know I am actually hitting my targets rather than hoping. The first time I tracked properly I realised I was eating far less protein than I thought, so if you have never done it, give it two weeks.
What you need (serves 1)
- 2 salmon fillets (about 130g each)
- 2 tsp green pesto
- 1 lemon, sliced
- A handful of green beans or tenderstem broccoli
- A courgette, sliced into ribbons
- A handful of cherry tomatoes
- Black pepper
- Fresh basil to finish
- Optional: a drizzle of olive oil
How to make it
- Set up a steamer, or a colander over a pan of simmering water with a lid.
- Spread a teaspoon of pesto over each salmon fillet.
- Place the salmon in the steamer with a couple of lemon slices on top.
- Add the green beans or broccoli and courgette ribbons around or below the fish.
- Cover and steam for 8–10 minutes until the salmon is just cooked through and flakes easily.
- Add the cherry tomatoes for the last couple of minutes to warm through.
- Serve with black pepper, fresh basil and an extra squeeze of lemon.
Adjusting it to your goals
This is high-protein and very low-carb, and easy to adapt:
Add a carb if you need it. Some new potatoes or a little quinoa rounds it out for a hungrier day.
Pan-sear instead of steam. If you prefer crispy skin, sear the salmon in a hot pan instead — still quick, slightly higher in calories.
Make your own lighter pesto. Blend basil, a little olive oil, garlic and parmesan for a fresher, lower-calorie version. See how much protein per day.
Why steaming deserves a place in your cooking
Steaming has an unfairly boring reputation, but it is one of the healthiest and most useful cooking methods going, and it deserves a spot in your repertoire on a GLP-1. It needs no added fat, so it keeps calories down, and because the food never touches the water, it holds onto more of its nutrients than boiling does. For delicate proteins like fish, it is ideal — gentle, moist heat cooks salmon perfectly without drying it out or needing oil. It is also brilliantly forgiving and low-effort: you set it going, put the lid on, and get on with something else for ten minutes. You can steam the fish and the vegetables together in one go, as this recipe does, which keeps the washing up minimal. And it is quick, which matters on a tired evening. Do not write steaming off as bland — with a bit of flavour like the pesto and lemon here, it produces clean, moist, delicious food with almost no effort or added calories. It is a genuinely useful technique for anyone eating well.
Quick to cook, prep the veg
Salmon is best cooked fresh, and since it only takes ten minutes to steam, that is no hardship. You can prep the veg ahead so it is a two-minute job to get the steamer going. Leftover cooked salmon is brilliant flaked cold into a next-day high-protein lunch salad, so it is worth cooking an extra fillet. A fast, clean option for my meal prep ideas for Mounjaro.
How it fits a full day of eating
At 34g of protein plus a dose of omega-3, this pulls strong weight for a dinner, and the omega-3 is a health bonus most meals do not offer. I still aim for a solid high-protein breakfasts and high-protein lunch, but a dinner like this makes hitting my protein target straightforward.
Being very low-carb, it suits an evening where I have had carbs earlier, or I add potatoes if I need the energy. a protein shake covers any post-workout gap. On the nights I eat oily fish, I may skip my omega-3 supplement, since the salmon has it covered. My complete GLP-1 guide explains how I plan the day.
No appetite today?
Light, moist and gentle, steamed salmon is one of the easier dinners to manage on a low-appetite evening — even a few flakes with some veg deliver excellent protein and omega-3. When cooking is beyond you, HelloFresh keeps proper meals coming. More in what to eat with no appetite.
Supplements that pair well
This dinner already gives you a great dose of omega-3, so you may not need a supplement on the days you eat it — though I still take Super Omega-3 EPA on non-fish days. Salmon is also a natural source of vitamin D, which I otherwise top up with Vitamin D3 + K2 in winter. The free Lily & Loaf lifestyle analysis matches a routine to your goals.
Frequently asked questions
Is salmon good for weight loss?
Very — it is high in protein, which keeps you full and protects muscle, and rich in healthy omega-3 fats. It is one of the best proteins to build a GLP-1 dinner around, and it cooks in minutes.
How do I know when salmon is cooked?
It turns from translucent to opaque and flakes easily when pressed with a fork. Steamed salmon takes about 8–10 minutes. Do not overcook it, or it dries out — just cooked through is perfect.
Can I use frozen salmon?
Yes — defrost it fully first, then steam as normal. Frozen salmon is often cheaper and just as nutritious, so it is a budget-friendly way to eat oily fish regularly.
Is shop-bought pesto OK?
A teaspoon or two is fine and adds a lot of flavour for modest calories. It can be oily, so keep the portion small, or make a lighter homemade version with basil, garlic and a little olive oil.
How often should I eat oily fish?
A couple of portions a week is a widely recommended target for the omega-3 benefits. Salmon, mackerel and sardines all count, and dishes this quick make hitting that easy.
The bottom line
Steamed pesto salmon is a GLP-1 dinner star — 34g of protein, a proper dose of omega-3, and a clean, moist result for around 420 calories, all in twenty minutes. Making oily fish a weekly habit is one of the smartest things you can do for your long-term health while you lose weight. Add potatoes if you need the energy, or pan-sear for crispy skin. To match your supplements to an omega-3-rich diet, the free Lily & Loaf lifestyle analysis is a quick, no-pressure check.
The tools I lean on
If you are putting a GLP-1 routine together, this is the order I would do it in, free tools first:
- Track a fortnight of food in Cronometer so you can see your real protein and calories.
- Take the free Lily & Loaf lifestyle analysis to find the supplements actually worth buying.
- Start an Audible trial for something to listen to while you cook or walk.
- Keep HelloFresh on standby for the weeks cooking from scratch just is not happening.
- Batch-cook and freeze portions in a set of freezer-safe containers so there is always a healthy dinner a few minutes away.
A bit about me
I am Alan Spicer. I lost around seven stone on Mounjaro and filmed the whole thing, warts and all, on my YouTube channel. Simple, protein-first dinners like this were a real part of how I held onto muscle and kept the weight off.
This article shares my personal experience and general information only. It is not medical advice. Food and supplements support a balanced diet and healthy lifestyle and do not replace it or any treatment prescribed by your doctor. Speak to your GP or pharmacist before making changes, especially while on a GLP-1 medication. Nutrition figures are approximate and will vary with the exact ingredients and brands you use.
Inspired by the kind of fresh, wholefood dinners in the Lily & Loaf evening meals collection. This is my own version, written from my own kitchen.
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