GLP-1 Recipes
GLP-1 recipes on this page are 10 simple meals, each with the protein per serving worked out from USDA data.
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About these recipes
Each recipe makes one serving. Each one lists every ingredient with its weight in grams and its protein, so you can check the math. They are plain meals with few steps, built from the same foods as the GLP-1 meal plan builder.
No recipe here comes with a calorie count or a promise about weight. They are ideas for meals with protein in them.
All 10 recipes at a glance
| Recipe | Meal | Protein per serving |
|---|---|---|
| Greek yogurt berry bowl | Breakfast | 20.8 g |
| Spinach egg scramble with toast | Breakfast | 17.1 g |
| Strawberry yogurt smoothie | Breakfast | 25.5 g |
| Cottage cheese banana oatmeal | Breakfast | 18.3 g |
| Tuna chickpea salad | Lunch | 25.3 g |
| Chicken quinoa bowl | Lunch | 32.7 g |
| Warm lentil bowl with egg | Lunch | 25.7 g |
| Baked salmon, sweet potato and green beans | Dinner | 23.5 g |
| Turkey black bean rice bowl | Dinner | 36.6 g |
| Tofu edamame stir-fry | Dinner | 25.3 g |
Tap a recipe name to jump to it. The protein is for one serving, rounded to 0.1 g.
Breakfast recipes
Greek yogurt berry bowl
20.8 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Greek yogurt, plain, nonfat | 1 container | 170 g | 17.3 g | 170894 |
| Blueberries | 1/2 cup | 74 g | 0.5 g | 171711 |
| Almonds | 1/2 oz, chopped | 14 g | 3 g | 170567 |
- Spoon the yogurt into a bowl.
- Top with the berries and chopped almonds.
Spinach egg scramble with toast
17.1 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Eggs, scrambled | 2 large eggs | 122 g | 12.2 g | 172187 |
| Spinach, raw | 1 cup raw | 30 g | 0.9 g | 168462 |
| Whole-wheat bread | 1 slice | 32 g | 4 g | 172688 |
| Olive oil | 1 tsp | 5 g | 0 g | 171413 |
- Warm the oil in a pan over medium heat and wilt the spinach.
- Add the beaten eggs and stir until the yolks and whites are firm.
- Serve with the toast.
Strawberry yogurt smoothie
25.5 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Greek yogurt, plain, nonfat | 1 container | 170 g | 17.3 g | 170894 |
| Milk, 1% milkfat | 1/2 cup | 122 g | 4.1 g | 170872 |
| Strawberries | 1/2 cup | 76 g | 0.5 g | 167762 |
| Peanut butter, smooth | 1 tbsp | 16 g | 3.6 g | 172470 |
- Put everything in a blender.
- Blend until smooth. Add a little more milk if it is too thick.
Cottage cheese banana oatmeal
18.3 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Oatmeal, cooked with water | 1 cup, cooked | 234 g | 5.9 g | 173905 |
| Cottage cheese, 2% milkfat | 4 oz | 113 g | 11.8 g | 172182 |
| Banana | 1/2 medium, sliced | 59 g | 0.6 g | 173944 |
- Cook the oats in water.
- Stir in the cottage cheese and top with the banana.
Lunch recipes
Tuna chickpea salad
25.3 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Tuna, canned in water, drained | 3 oz, drained | 85 g | 16.5 g | 173709 |
| Chickpeas, cooked | 1/2 cup, cooked | 82 g | 7.3 g | 173757 |
| Red bell pepper, raw | 1/2 medium, diced | 60 g | 0.6 g | 170108 |
| Spinach, raw | 1 cup raw | 30 g | 0.9 g | 168462 |
| Olive oil | 1 tsp | 5 g | 0 g | 171413 |
- Toss the tuna, chickpeas and pepper with the oil.
- Serve on the spinach.
Chicken quinoa bowl
32.7 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Chicken breast, roasted | 1 breast half, roasted | 86 g | 26.7 g | 171477 |
| Quinoa, cooked | 1/2 cup, cooked | 93 g | 4.1 g | 168917 |
| Broccoli, cooked | 1/2 cup, cooked | 78 g | 1.9 g | 169967 |
| Olive oil | 1 tsp | 5 g | 0 g | 171413 |
- Roast the chicken until it reaches 165°F (74°C) inside.
- Slice it and serve over the quinoa and broccoli.
- Drizzle with the oil.
Warm lentil bowl with egg
25.7 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Lentils, cooked | 1 cup, cooked | 198 g | 17.9 g | 172421 |
| Carrots, raw | 1 medium, grated | 61 g | 0.6 g | 170393 |
| Spinach, raw | 1 cup raw | 30 g | 0.9 g | 168462 |
| Hard-boiled eggs | 1 large, hard-boiled | 50 g | 6.3 g | 173424 |
| Olive oil | 1 tsp | 5 g | 0 g | 171413 |
- Warm the lentils and stir in the spinach until it wilts.
- Top with the carrot and the sliced egg.
- Drizzle with the oil.
Dinner recipes
Baked salmon, sweet potato and green beans
23.5 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Salmon, baked | 3 oz | 85 g | 18.8 g | 175168 |
| Sweet potato, baked | 1 medium | 114 g | 2.3 g | 168483 |
| Green beans, cooked | 1 cup, cooked | 125 g | 2.4 g | 169141 |
| Olive oil | 1 tsp | 5 g | 0 g | 171413 |
- Bake the sweet potato until soft.
- Bake the salmon until it reaches 145°F (63°C), or until it flakes with a fork and is no longer see-through.
- Toss the green beans with the oil and serve.
Turkey black bean rice bowl
36.6 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Turkey breast, roasted | 3 oz, roasted | 85 g | 25.6 g | 171496 |
| Black beans, cooked | 1/2 cup, cooked | 86 g | 7.6 g | 173735 |
| Brown rice, cooked | 1/2 cup, cooked | 101 g | 2.8 g | 169704 |
| Red bell pepper, raw | 1/2 medium, sliced | 60 g | 0.6 g | 170108 |
- Cook the turkey until it reaches 165°F (74°C) inside.
- Warm the beans and rice.
- Slice the turkey and serve it over the rice with the beans and pepper.
Tofu edamame stir-fry
25.3 g protein in one serving, from the USDA values below.
| Ingredient | Amount | Grams | Protein | FDC ID |
|---|---|---|---|---|
| Tofu, firm | 1/2 cup, cubed | 126 g | 11.4 g | 172448 |
| Edamame, cooked | 1/2 cup, shelled | 78 g | 9.2 g | 168411 |
| Broccoli, cooked | 1/2 cup | 78 g | 1.9 g | 169967 |
| Brown rice, cooked | 1/2 cup, cooked | 101 g | 2.8 g | 169704 |
| Olive oil | 1 tsp | 5 g | 0 g | 171413 |
- Brown the tofu in the oil.
- Add the edamame and broccoli and cook until hot.
- Serve over the rice.
Why these recipes lead with protein
A 2025 joint advisory about eating well on GLP-1 medicines says protein can be hard to get enough of, because appetite drops and some foods stop tasting good. It suggests eating protein-rich foods first in a meal.
It names fish, eggs, Greek yogurt, cottage cheese, and nuts and seeds as lower volume protein foods. Every recipe here starts from one of those, or from chicken, turkey, beans, lentils or tofu.
If side effects change what you can eat, ask your clinician or read your medicine's patient information. This site gives no advice on side effects. To see protein ranges for your weight, use the GLP-1 protein calculator.
Sources: joint GLP-1 nutrition advisory, Am J Clin Nutr 2025, PMID 40450457.
Cook to a safe temperature
These temperatures come from FoodSafety.gov, the US government food safety site. Check them with a food thermometer.
| Food | Cook until |
|---|---|
| Chicken and turkey | 165°F (74°C) inside |
| Fish such as salmon and cod | 145°F (63°C), or until it is no longer see-through and flakes with a fork |
| Shrimp | The flesh is pearly or white and not see-through |
| Eggs | The yolk and white are firm |
| Leftovers | 165°F (74°C) when reheated |
Sources: FoodSafety.gov, Safe Minimum Internal Temperature Chart, last reviewed November 21, 2024.
How we counted the protein
Every ingredient has an FDC ID from USDA FoodData Central, the US government food database (SR Legacy foods). Protein = protein per 100 g × the grams used ÷ 100. Each ingredient is rounded to 0.1 g, and the recipe total is the sum of those rounded rows, so you can add them up yourself.
The grams come from USDA's own household measures, such as 1 cup of cooked lentils at 198 g. Olive oil has 0 g of protein in the USDA data. Salt, pepper and spices are not counted.
These recipes have not been weighed on a kitchen scale yet, so each gram weight is USDA's household measure for now.
Sources: USDA FoodData Central, SR Legacy foods (April 2018 release); each ingredient's FDC ID is in its recipe.
Put recipes into a 7-day plan
The GLP-1 meal plan builder uses the same foods. Tick the ones from the recipes you like, and it builds a week showing each meal's protein. A blank week to fill in by hand is on the GLP-1 diet plan PDF page.
Questions
What are good GLP-1 breakfast ideas?
The breakfast recipes here are a Greek yogurt berry bowl, a spinach egg scramble with toast, a strawberry yogurt smoothie, and oatmeal with cottage cheese and banana. Each lists its protein per serving. The joint advisory names eggs, Greek yogurt and cottage cheese as lower volume protein foods.
What are easy GLP-1 lunch ideas?
Try the tuna chickpea salad, the chicken quinoa bowl, or the warm lentil bowl with egg. Each takes a few steps and lists its protein from USDA data.
What can I make for dinner on GLP-1?
The dinner recipes are baked salmon with sweet potato and green beans, a turkey black bean rice bowl, and a tofu edamame stir-fry. Cook chicken and turkey to 165°F and fish to 145°F, as FoodSafety.gov advises.
Are there GLP-1 smoothie recipes?
Yes, one: the strawberry yogurt smoothie blends Greek yogurt, milk, strawberries and peanut butter. Its protein per serving is in the recipe table on this page.
What are good GLP-1 meal prep recipes?
The bowls work well for meal prep. Cook the chicken, turkey, lentils, rice or quinoa ahead, then build each bowl when you eat. FoodSafety.gov says to reheat leftovers to 165°F.
Sources
3 sources with read dates
- USDA FoodData Central, SR Legacy (April 2018) data download, US Department of Agriculture, read 2026-10-06
- Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory, Mozaffarian D and others, Am J Clin Nutr 2025;122:344-367, PMID 40450457; full text read on PubMed Central (PMC12612741), read 2026-10-06
- Safe Minimum Internal Temperature Chart, FoodSafety.gov, last reviewed November 21, 2024, read 2026-10-06