In short
A 2025 joint advisory says people on GLP-1 medicines eat 16% to 39% less, and suggests small, frequent meals with enough protein. Every recipe here has at least 15 g of protein per serving. No recipe treats a side effect. To set a daily target, try the protein estimate, and see muscle loss and protein for why it matters.
Get all 23 recipes as a free PDFHigh-protein recipes for a smaller appetite, ready for the kitchen.
Get the free 7-day meal planFour small, high-protein meals a day, with a shopping list and all 16 recipes.
Breakfast
24 g proteinProtein overnight oats with prunes360 kcal · 9 g fiber · 5 min
22 g proteinCottage cheese and peach toast248 kcal · 3 g fiber · 5 min
21 g proteinEgg and spinach muffin cups157 kcal · 0 g fiber · 25 min
21 g proteinPepper and zucchini egg scramble201 kcal · 2 g fiber · 10 min
19 g proteinGreek yogurt berry bowl180 kcal · 4 g fiber · 5 min
17 g proteinApple and peanut butter oatmeal368 kcal · 7 g fiber · 10 minSmall meals
23 g proteinTuna and white bean salad227 kcal · 5 g fiber · 10 min
22 g proteinStrawberry yogurt smoothie229 kcal · 3 g fiber · 5 min
22 g proteinHummus, egg and vegetable plate397 kcal · 7 g fiber · 15 min
22 g proteinChickpea and egg salad378 kcal · 9 g fiber · 15 min
22 g proteinBlack bean and mozzarella quesadilla314 kcal · 10 g fiber · 10 min
19 g proteinEdamame snack bowl191 kcal · 8 g fiber · 5 min
18 g proteinCottage cheese and cucumber bowl156 kcal · 1 g fiber · 5 minSoups
26 g proteinChicken and rice soup
22 g proteinTurkey and zucchini soup
20 g proteinBroccoli and white bean soup
18 g proteinLentil and vegetable soupDinner
31 g proteinChicken and quinoa bowl286 kcal · 4 g fiber · 30 min
28 g proteinShrimp, broccoli and rice306 kcal · 3 g fiber · 15 min
28 g proteinBaked cod with sweet potato297 kcal · 6 g fiber · 35 min
27 g proteinTofu and broccoli stir-fry391 kcal · 8 g fiber · 20 min
24 g proteinBaked salmon, potatoes and green beans356 kcal · 4 g fiber · 30 min
23 g proteinTurkey stuffed pepper271 kcal · 4 g fiber · 40 minHow we work out the numbers
Each figure is added up from USDA FoodData Central values for each ingredient by weight, then divided by the servings and rounded. Your brands and portions will differ, so treat them as estimates. Read more in what to eat on a GLP-1 and muscle loss and protein.
This is general information and not medical advice. If you have kidney disease, diabetes, a food allergy or a special diet, ask your prescriber or a dietitian.