Guide · 6 min read

High-protein foods for GLP-1 users

On GLP-1 medication your appetite shrinks fast. The risk isn't the fat you're losing — it's the muscle that comes with it if protein stays low. Research suggests 1.2–1.6 g of protein per kg of body weight is enough to protect lean mass during weight loss.

What to look for

• · Dense protein per bite — appetite is small, so each gram counts.
• · Easy to digest — slow gastric emptying makes heavy meals uncomfortable.
• · Cold or no-cook options — useful when nothing sounds good.

Foods that earn their place

Greek yogurt (non-fat or 2%)

~17 g protein per 170 g cup. Cold, smooth, no cooking. Top with berries for fiber.

Cottage cheese

~14 g protein per ½ cup (113 g). Mild, easy when nausea hits. Pairs with fruit or cracked pepper and tomato.

Eggs

~18 g protein in 3 large eggs (~150 g). Soft-scrambled is the gentlest cook. Add an extra white for +3 g without more fat.

Chicken breast

~35 g protein per 4 oz cooked (113 g). Poach or slow-cook to keep it tender — dry chicken is the fastest way to lose appetite.

Tuna or salmon (pouches)

~20 g protein per 3 oz pouch (85 g). No prep, travels anywhere. Mix with Greek yogurt instead of mayo to push protein higher.

Whey or pea protein shake

~20–25 g protein per scoop. Liquid calories are easier when chewing feels like a chore. Blend with milk for +8 g.

Tofu (firm)

~17 g protein per ½ block (150 g). Cubed and pan-seared, or crumbled into soup.

A simple day that hits 100 g

Greek yogurt at breakfast (17 g) · cottage cheese mid-morning (14 g) · tuna pouch at lunch (20 g) · protein shake (20 g) · 4 oz chicken at dinner (35 g). Totals 106 g without a single big meal.

A note on medical advice

Plenty is a tracking tool, not medical advice. Talk to your prescriber about anything that changes your treatment.