These 10 recipes were developed specifically for GLP-1 users. Each one prioritizes high protein density, easy digestibility, and small portion sizes that fit a suppressed appetite. Most can be batch-cooked for meal prep and refrigerated for 4 days.
On this page
Breakfast recipes
1. Protein-Packed Overnight Oats
Prep: 5 min · Serves: 1 · Protein: 28g · Calories: 320
Combine 1/3 cup rolled oats, 1 scoop 🌿 Orgain protein powder, 1 tbsp chia seeds, 1/2 cup milk, 1/4 cup Greek yogurt, and 1/2 cup frozen berries in a jar. Stir, cover, refrigerate overnight. Eat cold.
GLP-1 note: Cold temperature helps with morning nausea. Chia adds gentle fiber without gas-producing vegetables.
2. Soft Scrambled Eggs with Smoked Salmon
Prep: 8 min · Serves: 1 · Protein: 28g · Calories: 340
Whisk 3 eggs with 1 tbsp milk and pinch of salt. Melt 1 tsp butter in non-stick pan over low heat. Pour in eggs, stir slowly with spatula for 4-5 minutes until soft curds form. Fold in 2 oz smoked salmon. Serve with sourdough toast.
GLP-1 note: Low-and-slow scrambling produces a softer texture that's easier on delayed gastric emptying.
3. Greek Yogurt Pancakes
Prep: 15 min · Serves: 2 · Protein: 22g per serving · Calories: 290 per serving
Blend 1 cup Greek yogurt, 2 eggs, 1 cup flour, 1 tsp baking powder, 1 tsp vanilla. Cook 1/4 cup portions in non-stick pan over medium heat until bubbles form, flip, cook 1 more minute. Top with berries and a drizzle of honey instead of syrup.
GLP-1 note: Higher protein than traditional pancakes, lower sugar than syrup-topped versions.
Lunch recipes
4. Lemon-Herb Chicken Quinoa Bowl
Prep: 25 min · Serves: 4 · Protein: 35g per serving · Calories: 420 per serving
Marinate 4 chicken breasts in juice of 1 lemon, 2 tbsp olive oil, 1 tsp dried oregano, salt, pepper for 30 minutes. Grill or bake at 400°F for 20 min. Slice. Serve over 1/2 cup cooked quinoa with cucumber-tomato salad and tzatziki.
GLP-1 note: Bright acidic flavors cut through the medication's effect on taste perception. Quinoa is gentler than brown rice.
5. Tuna Salad Stuffed Avocado
Prep: 10 min · Serves: 1 · Protein: 28g · Calories: 380
Mix 1 can tuna (drained) with 2 tbsp Greek yogurt, 1 tsp Dijon, 1 tbsp diced red onion, salt, pepper. Halve 1 avocado, remove pit, fill with tuna mixture. Serve with cucumber slices.
GLP-1 note: Greek yogurt replaces mayo for higher protein and easier digestion. Avocado provides healthy fats in small amounts.
6. Mediterranean Lentil Soup
Prep: 40 min · Serves: 6 · Protein: 18g per serving · Calories: 280 per serving
Sauté 1 diced onion, 2 carrots, 2 celery stalks in olive oil. Add 1 cup rinsed lentils, 6 cups vegetable broth, 1 can diced tomatoes, 1 tsp cumin, 1 tsp smoked paprika. Simmer 30 min. Stir in 2 cups chopped spinach. Serve with sourdough.
GLP-1 note: Lentils are gentle fiber. Soup format is hydrating and easy on the stomach.
Dinner recipes
7. Sheet Pan Salmon with Roasted Vegetables
Prep: 30 min · Serves: 4 · Protein: 32g per serving · Calories: 380 per serving
Heat oven to 400°F. On sheet pan: 4 salmon fillets, 1 lb trimmed asparagus, 1 lb diced sweet potato. Drizzle with olive oil, sprinkle with salt, pepper, lemon zest. Roast 20 min. Squeeze fresh lemon over before serving.
GLP-1 note: Salmon's omega-3s may help with the inflammation component of "Ozempic face." Sweet potato is gentler than white.
8. Pulled Chicken Tacos (Small Portions)
Prep: 4 hours (slow cooker) · Serves: 6 · Protein: 30g per serving · Calories: 340 per serving
In slow cooker: 1.5 lbs chicken breasts, 1 cup salsa, 1 tsp cumin, 1 tsp chili powder, salt. Cook on low 4 hours. Shred. Serve 4 oz per person in small corn tortillas with cabbage slaw and Greek yogurt (instead of sour cream).
GLP-1 note: Pulled meat is easier to eat in small amounts than whole cuts. Small tortillas enforce portion control.
9. Tofu Stir-Fry with Quinoa
Prep: 25 min · Serves: 4 · Protein: 22g per serving · Calories: 320 per serving
Press and cube 2 blocks extra-firm tofu. Sear in oil over high heat until golden. Remove. Stir-fry 1 bag frozen mixed vegetables (avoid broccoli if gas-sensitive). Add tofu back with 3 tbsp soy sauce, 1 tbsp ginger, 1 tbsp honey, 1 tsp garlic. Serve over 1/2 cup cooked quinoa per person.
GLP-1 note: Tofu is exceptionally easy on the stomach. Quinoa is gentler than brown rice.
Snack recipes
10. Protein Energy Bites
Prep: 15 min + 30 min chill · Serves: 16 bites · Protein: 5g per bite · Calories: 110 per bite
In bowl: 1 cup rolled oats, 1/2 cup 🥜 PB2 powdered peanut butter reconstituted with 3 tbsp water, 1/4 cup honey, 1/4 cup chocolate chips, 2 tbsp chia seeds, 1 scoop vanilla protein powder. Mix, roll into 1-inch balls, refrigerate 30 min. Keep in fridge up to 1 week.
GLP-1 note: PB2 gives peanut flavor without the heavy oil of regular peanut butter. Two bites = 10g protein snack.
Recipes 4, 6, 7, and 8 scale beautifully for Sunday meal prep. Make a full batch, portion into glass containers (🥡 Bayco set), refrigerate for up to 4 days or freeze for up to 2 months.
Related: See also our 5 weekly meal prep plans and snack list for more options.