what I eat on a glp1

The Nurses’s RX no. 7: Snowed in & feeling snacky?

Published on April 11, 2026April 1, 2026 by J. Nicole, RNLeave a comment

Okay soooo…..

If you’re like me and snowed in for a few days, you might be feeling a little extra snacky! I know I am. That’s my M.O. though. I always snack more at home than when at work or out running errands.

EVEN ON A GLP-1

The difference now… I don’t eat as large of quantities of anything as I used to, and I also typically reach for healthier options – That’s It fruit bars, protein bars that taste like candy, protein chips, granola bars, etc…

Do I still cave in and have a fun size snickers?
You bet I do!

But I don’t eat a whole bag of them. And I don’t feel guilty over wanting and having a Snickers once in a blue moon now.

That’s what happens when you’ve used these medications as a TOOL and not a quick fix.

This is also a part of where I am on my wellness journey. I’m well in maintenance, but also slowly decreasing my dosing to allow for slightly higher intake than when I was actively losing…. and the snow fell right at the perfect time for me to get snacky. I take my injection tonight, and I’ve now been snowed in since yesterday morning lol. I’m in that balancing act between increasing my intake and decreasing my dose, and not doing either one too quickly or too slowly. I do not want to lose any more, but I also don’t want to gain more than a few pounds in the process, to maintian my other health goals such as lower blood pressure.

Maintenance is not as easy as it looks… but I have amazing tools and resources at my fingertips with EllieMD to keep it up!

If you’ve been thinking about starting a GLP-1 but you’re worried that you’ll gain all the weight back when you stop, keep reading…

If you start, or continue your GLP-1 journey with me, I will help you learn how to make better choices that keep you full longer, so that you can continue these healthy habits when you’re ready to come off the meds.

It’s ok to do a slow taper off if that makes you feel more comfortable. Ease into doing it all on your own. Just plan the taper doses with your doctor, and plan to adjust your diet accordingly to maintain your current weight. Then, if the weight does start creeping back, we can talk about how a microdose for a short term might be beneficial.

Depending on your personal health history, like mine with PCOS, it’s also ok if you need to be on these medications long-term. It’s up to you and your doctor if this is the right choice.

STILL HAVE QUESTIONS? TEXT ME!

XOXO,
NIKI, RN

PCOS. Perimenopause. Metabolic health. The real stuff. Not just “eat less, move more.”

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_{Let’s be clear about who I am (and who I’m not)}

_{I’m a registered nurse and health coach who shares real, BS-free information about metabolic health, PCOS, perimenopause, and weight loss, because y’all deserve better than vague wellness fluff. But here’s what I need you to know: I am not YOUR nurse. Everything I share here is for educational purposes only. It is not medical advice, it’s not a diagnosis, and it doesn’t create a provider-patient relationship between us. Nothing here replaces the care of a licensed provider who actually knows your full health history. The opinions and content here are my own and do not reflect the views of my employer or the hospital where I work.}

_{Scope of practice}

_{As a nurse health coach, I can recommend over-the-counter products and supplements that may support your wellness goals. I don’t prescribe specific prescription medications. When it comes to GLP-1s and peptides, what I can do is talk about the science, what’s available, and what may be beneficial, so you can have an informed conversation with your licensed medical provider. The decision about what’s right for your body always belongs to you and your provider. Always consult your licensed provider before starting any prescription treatment. These statements have not been evaluated by the FDA. Products discussed are not intended to diagnose, treat, cure, or prevent any disease.}

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The Best Creamy Sun-Dried Tomato Chicken Pasta (Ready in 20 Mins!)

Published on September 26, 2025November 25, 2025 by J. Nicole, RNLeave a comment

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Stop what you’re doing. I think I just found our new favorite fall pasta. 🍝

Okay, besties, can we talk about “fall flavors” for a sec? I love a good pumpkin spice or apple cider moment as much as the next person, but sometimes I crave something cozy and comforting that isn’t that. I’m always on the hunt for those perfect fall dishes that feel like a warm hug in a bowl, and this one? This one immediately got added to the permanent rotation.

It’s creamy, it’s savory, and it has this bright, zesty kick from lemon and sun-dried tomatoes that cuts through the richness in the most perfect way. It’s a dish that is helping me switch up my fall menu, and I know you’re going to be obsessed, too.

The best part? It comes together SO fast, especially if you use my favorite shortcut: a pre-shredded rotisserie chicken from the grocery store. It’s the definition of a low-effort, high-reward meal that tastes like you spent hours on it. This is a quick way to solve the “what’s for dinner?” problem on a busy night.

Trust me, you’re going to want to make this ASAP.

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Creamy Sundried Tomato & Chicken Pasta

This dish is a weeknight dinner that immediately earns a spot in your permanent rotation. It’s bright, creamy, and comes together in the time it takes to boil your pasta

Yields: 4-6 servings
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients

16 oz spaghetti
2 tbsp butter
1-2 cooked chicken breasts, shredded (rotisserie chicken works perfectly!)
1 tbsp Webber’s Garlic & Parmesan Seasoning (or to taste)
1 tbsp Kinder’s Caramelized Onion Seasoning (or to taste)
1 jar (approx. 7 oz) julienne-cut sun-dried tomatoes in oil, drained
1 jar (approx. 3.5 oz) capers, drained
2 large lemons
1 ½ cups heavy cream
½ cup grated parmesan cheese, plus more for garnish
Salt for pasta water

Instructions

Cook the Pasta: Bring a large pot of well-salted water to a boil.
Cook the spaghetti until al dente according to package directions. Before draining, reserve about ½ cup of the starchy pasta water.
Sauté the Chicken: While the pasta cooks, melt the butter in a large skillet over medium heat. Add the shredded chicken and season to taste with the garlic & parmesan and caramelized onion seasonings. Cook until the chicken is warmed through and fragrant, about 3-5 minutes.
Build the Flavor: Add the drained sun-dried tomatoes and capers to the skillet with the chicken. Stir and cook for another 2 minutes to let the flavors meld together.
Make the Sauce: Zest both lemons directly into the skillet. Then, cut them in half and squeeze the juice of both lemons into the pan to deglaze, scraping up any tasty bits from the bottom.
Get Creamy: Pour in the heavy cream and bring the mixture to a gentle simmer. Once simmering, reduce the heat to low and stir in the ½ cup of grated Parmesan cheese. Continue stirring until the cheese is melted and the sauce has started to thicken.
Combine & Finish: Drain the cooked pasta and add it directly to the skillet with the sauce. Toss everything together until the spaghetti is fully coated. If the sauce is too thick, add a splash (about 1/8 to 1/4 cup) of the reserved pasta water to reach your desired consistency.
Serve: Garnish generously with additional grated parmesan cheese and enjoy immediately!

Creamy Caesar Chicken Pasta

Published on September 23, 2025November 25, 2025 by J. Nicole, RNLeave a comment

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Here’s a quick way to solve the “what’s for dinner?” panic for good.

Okay, besties, let’s talk about the 5 p.m. fridge stare. You open the fridge. Nothing looks good. You’re tired. The idea of a complicated meal is a big NOPE. We’ve all been there.

What if you could have a restaurant-worthy, creamy, savory pasta on the table in about 20 minutes, using stuff you probably already have?

This Creamy Caesar Chicken Pasta has been my secret weapon for years, and I’m finally sharing the super simple recipe. It’s the definition of a low-effort, high-reward meal that will save you on busy weeknights.

Trust me, this one’s a game-changer. Scroll on down for the full recipe! 👇

Why You’ll Be Obsessed With This Recipe

Before you get to the how-to, let’s talk about why this is about to become your new favorite dish. This is all about making your life easier.

The Ultimate Hack: The secret is using Caesar dressing as your sauce base! It’s a full-on cheat code because it already has the garlic, parmesan, and tangy goodness built right in.
Use What You’ve Got: This recipe is so forgiving. Don’t have heavy cream? Use sour cream or cream cheese. No broccoli? Toss in some spinach. It’s designed for you to use what’s in your fridge right now.
Seriously Fast: From start to finish, you’re looking at about 20 minutes. The sauce comes together in the same pan you used for the chicken, so cleanup is a breeze.

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My 20-Minute Creamy Caesar Chicken Pasta

Yields: 2-3 servings Prep time: 5 minutes Cook time: 15-20 minutes

Ingredients

8 oz pasta of your choice (penne, spaghetti, bowties, and rotini work great!)
1 lb boneless, skinless chicken breast (optional: cut into bite-sized pieces)
1 tbsp butter
Webber Garlic Parmesan & Kinders Caramelized Onion Butter (or whatever tasty seasoning you have on hand) to taste
Juice of 1 lemon (or lemon juice from the bottle works too!)
1/2 cup Caesar dressing (the creamy kind!)
1/4 cup cream base (heavy cream, sour cream, or cream cheese)
1-2 cups of a green vegetable (broccoli florets or fresh spinach)
Grated parmesan cheese for serving

Instructions

Cook the Pasta & Veg: Get a pot of salted water boiling and cook your pasta according to package directions. If you’re using broccoli, toss the florets in for the last 3-4 minutes of cooking to blanch them perfectly.
Sauté the Chicken: While the pasta is cooking, heat the butter in a large skillet over medium-high heat. Season your chicken and cook until golden brown and cooked through, about 5-7 minutes. Optional: (sometimes I do, sometimes I dont lol) Remove the chicken from the skillet and set it aside.
Deglaze the pan with the lemon juice
Make the Pan Sauce: Turn the heat down to low. In the same skillet, whisk together the Caesar dressing and your cream base (heavy cream, sour cream, or cream cheese) until it’s smooth and starts to bubble slightly.
Combine & Serve: Add the cooked chicken back into the skillet (if you took it out haha) with the sauce. Drain your pasta and broccoli and add them to the skillet as well. If you’re using spinach, toss it in now. Stir everything together until the pasta and chicken are fully coated in that glorious, creamy sauce.
Serve immediately, topped with a little extra parmesan cheese if you’re feeling fancy!

What’s your secret weapon weeknight meal? Let me know in the comments!