Why Protein Matters on GLP-1
Protein helps you preserve muscle, feel satisfied on smaller portions, and recover from activity. It also steadies energy when overall calories decline.
How Much Protein to Aim For
A practical target for many adults on GLP-1: 25–35 grams of protein per meal, plus 10–20 grams for snacks.
If you prefer a daily range, many patients do well at 0.7–1.0 g per pound of goal body weight (talk with your clinician if you have kidney or other medical conditions).
Protein Per Meal (Build from these)
Breakfast (25–35 g):
Greek yogurt (¾–1 cup) + 1 scoop whey/plant protein + berries
2 eggs + 3 egg whites + veggies, or tofu scramble
Lunch (25–35 g):
4–6 oz chicken/turkey/fish + quinoa or beans + salad
Lentil bowl (1–1½ cups) with veggies and feta
Dinner (25–35 g):
4–6 oz salmon, tuna, or lean beef + roasted veggies + lentils
Firm tofu/tempeh stir-fry (6–8 oz) with mixed vegetables
Snacks (10–20 g):
Cottage cheese (¾ cup), edamame (1 cup), string cheese + fruit
Protein shake (ready-to-drink or powder with water/milk alternative)
The Simple Plate (works for every meal)
½ plate non-starchy veggies (greens, broccoli, peppers)
¼ plate protein (25–35 g)
¼ plate high-fiber carbs (beans, lentils, quinoa, oats)
1–2 tsp healthy fat (olive oil, avocado, nuts/seeds)
Sample One-Day High-Protein Menu
Breakfast: Greek yogurt parfait + protein scoop + chia + berries (~35 g)
Lunch: Chicken-quinoa bowl with mixed greens and vinaigrette (~30 g)
Snack: Cottage cheese + cucumber (~15 g)
Dinner: Baked salmon + roasted asparagus + ½ cup lentils (~35 g)
Hydration: 2–3 L water; consider low-sugar electrolytes on active or hot days.
Grocery List & Meal Prep for Weight Loss
Proteins: eggs, chicken breast, canned tuna/salmon, lean beef/turkey, tofu/tempeh, Greek yogurt, cottage cheese, protein powder.
High-fiber carbs: beans, lentils, quinoa, oats, whole-grain wraps.
Veggies & fruit: leafy greens, crucifers (broccoli/cauliflower), peppers, berries.
Fats & flavor: olive oil, avocado, nuts/seeds, herbs/spices, salsa.
Prep tips: batch-cook 2 proteins + 1 grain; pre-wash greens; portion protein (25–35 g) into containers; keep a ready-to-drink shake for busy days.
If You’re Experiencing Nausea or Reflux
Go small and slow: half portions eaten over 15–20 minutes.
Choose gentle proteins (eggs, yogurt, fish, tofu) and baked/grilled prep methods.
Avoid high-fat, spicy, or late-night meals, sip fluids between meals, not during.
Quick Checklist
25–35 g protein per meal (+10–20 g snacks)
Pair protein with veggies + high-fiber carbs
Meal prep 2 proteins + 1 grain weekly
Keep a backup shake for low-appetite days
Hydrate 2–3 L/day; add electrolytes when active