Greek Yogurt Marinated Chicken
270 cal, 30 min
GLP-1 Friendly Recipes
High-protein, GLP-1 friendly recipes for people on semaglutide or tirzepatide: protein-dense, moderate in fat and easy to eat in small portions.
16 recipes, sorted by protein per serving.
Garlic Ginger Shrimp Stir Fry
300 cal, 20 min
High-Protein White Chicken Chili
348 cal, 50 min
38gprotein per serving
Greek Yogurt Chicken Salad
300 cal, 15 min
Miso Glazed Salmon with Broccoli and Edamame
455 cal, 32 min
Lemon Chicken Soup with White Beans
296 cal, 45 min
Protein Hot Chocolate
231 cal, 5 min
Greek Yogurt Chocolate Mousse
260 cal, 5 min
Greek Yogurt Tuna Salad
130 cal, 10 min
Strawberry Protein Fluff
177 cal, 8 min
Cottage Cheese Egg Bites
255 cal, 43 min
High-Protein Red Lentil Soup
275 cal, 40 min
Chocolate Protein Pudding
170 cal, 5 min
Egg White Bites with Roasted Red Pepper
134 cal, 35 min
Two-Ingredient Cottage Cheese Flatbread
166 cal, 40 min
12gprotein per serving
Crispy Cottage Cheese Chips
95 cal, 40 min
Pick by goal
The most protein per serving
- Greek Yogurt Marinated Chicken: 43g protein, 270 calories, 30 minutes
- Garlic Ginger Shrimp Stir Fry: 41g protein, 300 calories, 20 minutes
- High-Protein White Chicken Chili: 40g protein, 348 calories, 50 minutes
- Greek Yogurt Chicken Salad: 38g protein, 300 calories, 15 minutes
- Miso Glazed Salmon with Broccoli and Edamame: 38g protein, 455 calories, 32 minutes
Lightest, under 300 calories
- Crispy Cottage Cheese Chips: 12g protein, 95 calories, 40 minutes
- Greek Yogurt Tuna Salad: 26g protein, 130 calories, 10 minutes
- Egg White Bites with Roasted Red Pepper: 20g protein, 134 calories, 35 minutes
- Two-Ingredient Cottage Cheese Flatbread: 19g protein, 166 calories, 40 minutes
- Chocolate Protein Pudding: 23g protein, 170 calories, 5 minutes
Ready in 20 minutes or less
- Protein Hot Chocolate: 33g protein, 231 calories, 5 minutes
- Greek Yogurt Chocolate Mousse: 31g protein, 260 calories, 5 minutes
- Strawberry Protein Fluff: 25g protein, 177 calories, 8 minutes
More glp-1 friendly recipes
- Lemon Chicken Soup with White Beans: 35g protein, 296 calories, 45 minutes
- Cottage Cheese Egg Bites: 23g protein, 255 calories, 43 minutes
- High-Protein Red Lentil Soup: 23g protein, 275 calories, 40 minutes
GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) reduce appetite, which makes it harder to eat enough protein. The recipes on this page are designed for that situation: a lot of protein in a modest portion, moderate fat, and nothing very greasy or heavy.
How we choose a GLP-1 friendly recipe
- Protein-dense: at least 1 gram of protein for every 10 to 12 calories where possible.
- Moderate fat: greasy and fried foods are the most common complaint, so we keep fat moderate.
- Easy to eat small: soups, egg bites and mousse are easy to portion and eat slowly.
- Fiber included: beans, vegetables and berries help with digestion.
Good starting points
The lemon chicken and white bean soup gives 23 grams of protein in a single cup. Two cottage cheese egg bites make a small breakfast with 15 grams. The Greek yogurt chocolate mousse is a cold, smooth dessert with 31 grams of protein and only 5 grams of fat.
This page is recipe guidance, not medical advice. Read our nutrition disclaimer and talk to your care team about your protein and calorie targets.
Questions people ask
What should I eat on a GLP-1 medication?
General guidance for people on GLP-1 medications emphasizes protein at every meal, plenty of fluids, fiber from vegetables, fruit and beans, and limiting greasy, fried and very sugary foods. Your prescriber or a registered dietitian should set your specific targets.
Why is protein important on GLP-1 medications?
When appetite drops and weight comes off quickly, getting enough protein helps preserve muscle. Protein-dense meals deliver more protein in a smaller portion.
Are these recipes medical advice?
No. They are recipes designed around common eating guidance. Always follow the advice of your healthcare provider.