A Nutritionist Recommends: Protein-Rich Vegetarian Meal Ideas

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. 

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: Scrambled-tofu on toast

Ingredients list: 

• 4.2 oz soft tofu
• 1 seeded bread
• 0.5 oz low-fat cheese spread
• 1kcal frying spray oil
• 1 pinch of turmeric

Instructions: 

Cook the tofu as directed on the packaging in a pan with one spray of frying oil, once cooked add a pinch of turmeric. Spread a thin layer of low-fat cheese on your toasted seeded bread and top with the scrambled tofu.

Lunch: Kale salad with beans and wild rice

Ingredients list: 

• 1 oz kale
• 1 oz wild rice
• 1.7 oz canned mixed beans (cooked and in water, no added salt)
• 0.3 oz tomatoes
• 0.3 oz cucumber
• 1 squeeze of lemon juice

Instructions: 

Cook the wild rice. In a large bowl mix the wild rice with the drained and washed beans. Roughly chop the kale, tomatoes and cucumber then add these to the bowl. Squeeze a little fresh lemon over the ingredients and mix well. 

Dinner: Roasted vegetables with low-fat cheese in a wholemeal pita

Ingredients list: 

• 0.7 oz zucchini
• 0.7 oz bell peppers
• 0.7 oz mushrooms
• 0.7 oz eggplant
• 0.7 oz beetroot
• 0.5 oz low fat cheese
• 1 small wholemeal pita
• 1 spritz of frying spray oil

Instructions: 

In a large baking tray, evenly spread the chopped vegetables and mix well with 1 spray of oil. Cook in the oven for 10 minutes. Slice open the pita and spread the cheese and fill with the vegetables. 

Snack: 4 almonds and 1 peach

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.