High-Protein Meal Ideas
One of the biggest questions I get is, “How do you hit your protein goals when your appetite changes on a GLP-1?”
And honestly — I get it. When you’re eating less overall, you want the food you do eat to actually work for you. For me, that meant leaning into high-protein, simple meals that were easy on my stomach, easy to prep, and kept me feeling satisfied.
This post is not medical advice or personalized nutrition guidance. It’s simply what has worked well in my own routine and may give you inspiration if you’re building meals while using a GLP-1 medication under your provider’s care.
Why Prioritizing Protein Helps (Without Overcomplicating It)
Protein plays a big role in helping you feel satisfied, maintaining muscle, and keeping your energy steady throughout the day. When you’re eating smaller portions or adjusting to new hunger cues, hitting 25 to 30 grams of protein per meal can make a noticeable difference in how balanced and supported you feel.
Think simple. Think convenient. Think realistic for your life — not some Instagram-perfect meal plan.
Below are my go-to ideas that consistently get me to about 30 grams of protein without feeling heavy or overwhelmed.
30g Protein Meal Ideas
Breakfast Ideas
High-protein breakfasts set the tone for the rest of the day and help you avoid the mid-morning slump.
• Veggie omelet with egg whites and cheese
• Greek yogurt bowl with berries and chia seeds
• Protein smoothie with collagen or protein powder
• High-protein waffles or pancakes (yes, they can taste good!)
• Cottage cheese with fruit and nuts
Lunch Ideas
I stick to meals that are easy to batch-prep, easy to reheat, and won’t upset my stomach.
• Chicken Caesar salad with light dressing
• Tuna or salmon salad with crackers or veggies
• Turkey wrap with hummus and greens
• Grilled chicken with roasted veggies
• Egg salad on high-protein bread
Dinner Ideas
Dinner is usually my most “normal” meal. I keep it balanced: protein, veggies, and something cozy like rice or potatoes when I feel like it.
• Baked salmon with a side salad
• Steak bites with air-fried potatoes
• Ground turkey taco bowl
• Shrimp stir-fry with veggies
• Rotisserie chicken with a steamed veggie mix
A Sample Day of Eating on a GLP-1
Breakfast – 30g Protein
Strawberry protein smoothie with:
• 1 scoop vanilla protein powder ( love CSE)
• ½ cup Greek yogurt
• ½ cup strawberries
• Almond milk
• Ice
This is easy to drink on slower-appetite mornings and gets me to ~30g without feeling heavy.
Lunch – 30g Protein
Chicken Caesar salad with:
• 4 ounces grilled chicken
• Romaine
• Light Caesar dressing
• Parmesan
• Croutons for crunch
It’s filling, fresh, and takes zero effort if I use a pre-made salad kit and add extra chicken.
Dinner – 30g Protein
Air-fried steak bites with:
• 4–5 ounces sirloin
• Garlic, salt, pepper
• Mixed greens or quick veggies on the side
Steak bites are perfect on days when I want something satisfying but super quick. They take like 8 minutes total.
Snacks (Optional)
Totally based on hunger cues.
• A Greek yogurt cup
• Cottage cheese
• Protein bar
• Hard-boiled eggs
Some days I need one snack. Some days none. Listening to your body is key.
High-protein meals don’t need to feel intimidating or like a second job. The goal isn’t perfection. The goal is consistency and choosing foods that help you feel nourished, steady, and supported as you navigate your GLP-1 journey.
If you want more high-protein recipes, PCOS-friendly meal ideas, or GLP-1 lifestyle tips, I share tons of weekly content here and on TikTok @actuallyal__.
