A Nutritionist Recommends: Protein-Rich Meals Ideas

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: Blueberry smoothie with almond butter

(Also suitable for vegetarians)

Ingredients list: 

• 2.82 oz blueberries
• 8.12 fl oz almond milk or dairy-free alternative of your choice
• 1 teaspoon of almond butter

Instructions: 

Blend all ingredients and enjoy

Lunch: Scrambled eggs on toast

(Also suitable for vegetarians)

Ingredients list:

• 2 medium-sized eggs
• 1 slice of wholegrain toast
• 1 teaspoon of mixed seeds

Instructions: 

Crack two eggs in a frying pan with 1 pump spray of oil and quickly scramble the eggs. Serve on toasted wholegrain bread topped with a sprinkle of seeds.

Dinner: Salmon with wild rice and greens

Ingredients list: 

• 3.88 oz salmon fillet
• 1.06 oz wild rice
• 1.41 oz kale
• 1 spritz frying spray oil

Instructions: 

Lightly fry the salmon until cooked through. While the rice is cooking, boil the kale until al dente. Serve the salmon with the rice and kale.

Snack: 2 Ryvita crackers and 3.88 oz low-fat cottage cheese

(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.