High-Protein GLP-1 Lunch: Prawn Quinoa Salad

August 2, 2026

GLP-1 Nutrition · Recipes

Prawn Quinoa Salad

A light, fresh salad of juicy prawns and fluffy quinoa with crisp cucumber and tomatoes. High in protein, refreshing, and easy to prep ahead.

Why this works on GLP-1

Prawns are lean and protein-dense, delivering a lot of protein for very few calories, which is exactly what you want on GLP-1 medication where appetite is lower and protein helps protect lean muscle during weight loss. Pairing them with quinoa, one of the few plant foods that is a complete protein, lifts the total further.

Cucumber and tomatoes add fibre, freshness, and volume for almost nothing, keeping the salad light and easy to eat. It travels well and holds up in the fridge, making it a reliable prepared lunch.

~33 gProtein
per serving

~380Calories
per serving

20 minSalad,
single serving

Ingredients · makes 1 serving

Prawns, cookedKing prawns, peeled · fresh or defrosted 150 g
Quinoa, dryRinsed 70 g
CucumberDiced 80 g
TomatoesChopped, or a handful of cherry tomatoes 80 g
DressingWalnut oil, lemon juice, garlic, salt and pepper 1 tbsp
To finish, optionalFresh parsley or dill, red onion, a pinch of chilli to taste

Method

Cook the quinoa. Rinse the quinoa, then simmer in about 150 ml of water for 12 to 15 minutes, until the water is absorbed and the grains are fluffy. Fluff with a fork and let it cool.
Make the dressing. Whisk the walnut oil, lemon juice, a little crushed garlic, salt, and pepper. Walnut oil is lovely here as a finishing oil, adding a gentle nutty note.
Mix and serve. In a bowl, combine the cooled quinoa, prawns, cucumber, and tomatoes. Pour over the dressing and toss to coat. Finish with parsley, dill, or a pinch of chilli, and eat slowly to gauge fullness on a reduced appetite. It keeps well chilled for a day.

Approximate nutrition per serving

~33 gProtein ~380Calories ~6 gFibre ~40 gCarbs ~9 gFat

Makes one serving. Prawns provide most of the protein, with quinoa adding more as a complete protein. Figures vary with the prawn portion and the quinoa.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.