We recommend aiming for 25-35 grams of protein per meal, plus 10-20 grams for snacks. Protein helps you preserve muscle, feel satisfied on smaller portions, and maintain your energy while your calories are lower on a GLP-1.
Build each meal around the "simple plate": half non-starchy veggies, a quarter lean protein, a quarter high-fiber carbs, plus a small amount of healthy fat.
Protein per meal (25--35 g):
Breakfast: Greek yogurt + protein scoop + berries, or 2 eggs + 3 egg whites + veggies
Lunch: 4-6 oz chicken/fish + quinoa or beans + salad, or lentil bowl with feta
Dinner: 4-6 oz salmon or lean beef + roasted veggies + lentils, or tofu/tempeh stir-fry
Snacks (10-20 g): cottage cheese, edamame, string cheese + fruit, or a protein shake
The simple plate: ½ plate non-starchy veggies (greens, broccoli, peppers). ¼ plate lean protein (25-35 g). ¼ plate high-fiber carbs (beans, lentils, quinoa, oats). 1-2 tsp healthy fat (olive oil, avocado, nuts/seeds).
Fiber: Aim for 25-35 g/day total. Increase by about 5g every 3-4 days to avoid bloating. Good sources: oats, berries, chia/flax, beans, veggies, psyllium husk.
Hydration: 2-3 L fluids per day. Add electrolytes during dose increase weeks, travel, or workouts.
On low-appetite days: Prioritize protein even in smaller portions. Liquid or soft options (protein shakes, yogurt, eggs) can be easier to tolerate than full meals.
Remember: Something is always better than nothing.