Meal Planning on GLP-1s: Protein-Rich Dishes

Cooking and planning high protein meals while on GLP-1s can be challenging at first, especially if you’re not used to cooking particular ingredients or planning every meal and snack. That’s why we’ve teamed up with dietician Mei Wan to create a daily meal plan of meat-based dishes packed with protein to support muscle maintenance and keep you feeling full.

Why Protein is Important

GLP-1 medications can lead to a reduction in appetite. With a lower food intake, the risk of muscle mass loss is higher, so ensuring a high protein intake is crucial. Protein plays an important role in muscle preservation, supporting satiety, blood sugar regulation, immune functions and overall metabolic functions. Ensuring you eat enough daily protein will help to reduce the loss of lean muscle mass that typically results when using GLP-1 medications. 

Suggested Meal Plan

If you’re struggling to think of what to eat, we recommend these protein-rich healthy meal options for breakfast, lunch, dinner and snack time. We have designed these recipes with your goals in mind. 

Breakfast: Overnight oats with berries and almond butter

(Also suitable for vegetarians)

Ingredients list: 

• 1.4 oz oats
• 1.4 oz berries
• 1 teaspoon almond butter

Instructions: 

Soak the oats in water overnight. In the morning, top with sliced banana and almond butter.

Lunch: Grilled chicken breast with spinach and sweet potato

Ingredients list: 

• 3.8 oz chicken breast
• 1.4 oz spinach
• 3.5 oz sweet potato

Instructions: 

Grill the chicken breast and oven-cook the potato. Serve with lightly wilted spinach.

Dinner: Lean beef mince bolognese with mashed potato

Ingredients list: 

• 4.2 oz extra lean beef mince
• 1.4 oz tomato passata
• 0.7 oz onion
• 3.5 oz white potato
• 1kcal frying spray oil

Instructions: 

Lightly fry the onion in the 1 pump of frying spray oil. Add the beef and when nearly cooked add the tomato passata. Boil the potato and when cooked, mash the potato until desired texture. Serve with the beef bolognese on top of the mash. 

Snack: 6 oz Greek yogurt with 10 walnut halves

(Also suitable for vegetarians)

Interested in more nutrition guidance?

We’re here to support your weight loss journey every step of the way, if you have any questions visit our support center or get in touch.

About Mei Wan

Mei Wan, BSc (Hons), is a Registered Dietitian and Nutritionist and Levity Consultant. Mei obtained her nutrition and dietetics honours degree from the University of Surrey, UK, in 2014. She works across a wide array of specialisms, such as sustainable weight management, type 2 diabetes remission, PCOS, (peri-)menopause, heart health, fatty liver, and habit change. Mei advocates enhancing lifespan through delicious, science-backed nutrition advice.