Appetite down, protein needs up — that's the weird math of eating on a GLP-1. These six are the meals that make it easy: small, satisfying, and hard to under-eat protein on. Not sure how much protein you personally need? Run the numbers on our protein calculator first.
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This is the one we reach for when we can't face cooking. Stir a scoop of protein powder into plain Greek yogurt, throw some berries on top, and you've quietly covered a huge chunk of your day's protein before 9am.
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Blending cottage cheese into your eggs before they hit the pan is one of those tricks that sounds odd and works great — the curds basically melt away, and you end up with a scramble that's doing a lot more nutritional heavy lifting for the same amount of food.
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One pan, minimal thinking, and it portions out perfectly into containers for the week. This is the recipe that keeps you from having to cook from scratch on your busiest days — which is usually when protein intake slips the most.
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Salmon brings omega-3s along with the protein, and this whole dinner bakes together on one sheet pan. On lower-appetite days, this is small enough to finish and still substantial enough to actually matter.
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Zero stove time required. This is the pick for days when even "cook something" feels like too much — just roll it up and eat.
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When solid food just isn't happening — common enough, especially early in titration — a smoothie is often the easiest way to still get real nutrition in. Blend, drink, done.
Protein does more when it's paired with resistance training — together they're the two biggest levers for making sure more of your weight loss comes from fat, not muscle. See our beginner strength training post, or the research behind it in our muscle loss on GLP-1 guide.