Best High-Protein Foods to Eat on GLP-1 Medications When Appetite Is Low

Some days on a GLP-1, a full plate looks great. Other days, it looks like an ambitious suggestion.

That’s why the best high-protein foods on a GLP-1 tend to be the ones that are easy, gentle, and repeatable.

A helpful guideline for many women is 25–35 grams of protein per meal, while many men may do well with 35–45 grams per meal. These are a practical starting point, not a rigid rule. This kind of structure can support fullness and help preserve lean muscle without making meals feel oversized.

UCLA Health also emphasizes prioritizing protein during GLP-1 treatment to help protect lean mass. (UCLA Health)

Easy options include:

• Dairy-free Greek yogurt 
• Dairy-free cottage cheese 
• Eggs
• Rotisserie chicken
• Tuna packets
• Turkey roll-ups
• Tofu or edamame
• Protein shakes
• Lentil soup with added protein
• Salmon or shrimp

Liquid or softer protein options can be especially helpful on lower-appetite days.

One smart move is to keep three no-cook protein options in your fridge at all times. That way, when cooking sounds wildly unappealing, your nutrition plan does not disappear with it.

Protein does not need to be fancy. It just needs to show up.

‍