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

Cooking and planning high protein meals while on GLP-1s can be challenging at first, especially if you’re vegetarian. That’s why we’ve teamed up with dietician Mei Wan to create a daily meal plan of plant-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. 

Meal Plan Suggestion

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: Greek Yogurt with oats and apple

Ingredients list: 

• 6 oz Greek yogurt
• 1.4 oz oats
• 1 small apple

Instructions: 

Mix the Greek yogurt with oats and top with sliced apple.

Lunch: Poached eggs on toast with avocado

Ingredients list: 

• 2 medium-sized eggs
• 1 sourdough toast
• 1 baby avocado

Instructions: 

Poach the eggs and serve on a piece of toasted sourdough bread with sliced avocado.

Dinner: Butternut squash and lentil soup

‍Ingredients list: 

• 3.5 oz butternut squash
• 1.7 oz lentils
• 1 teaspoon mixed seeds

Instructions:

‍Cook the squash and lentils, blitz both in a blender. Serve with a sprinkle of mixed seeds.

Snack: 1.7 oz baby carrots and 1 oz low-fat hummus

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.