15 High-Protein Meals for Ozempic, Wegovy and Mounjaro Users

200g full-fat Greek yoghurt (20g protein) layered with 30g granola, a handful of berries, and a tablespoon of mixed seeds. Simple, cold, and requires zero cooking — which matters on mornings when the thought of a hot kitchen triggers nausea.

Tip: Use 0% fat Greek yoghurt if you want to cut calories, but full-fat sits better in most GLP-1 stomachs. Add a scoop of unflavoured protein powder to push it above 40g.

One banana mashed with two eggs and 30g protein powder, cooked as small pancakes in a non-stick pan. Top with a drizzle of honey and a few blueberries. Tastes like a treat, hits like a meal.

Tip: Batch-cook these on a Sunday and reheat during the week. They keep in the fridge for three days and microwave well.

Whisk 6 eggs with diced peppers, spinach, and 50g feta. Pour into a muffin tin and bake at 180C for 15 minutes. Three muffins gives you 24g protein. They're fridge-stable for four days and can be eaten cold or reheated in 30 seconds.

Tip: Make 12 on a Sunday. They freeze well too — microwave from frozen for 90 seconds. The perfect zero-effort breakfast when appetite is low.

40g oats, one scoop of protein powder, 150ml milk, a tablespoon of peanut butter. Stir, refrigerate overnight. In the morning, top with sliced banana. No cooking, no thinking, and it's surprisingly filling even in small portions.

Tip: If texture is an issue (common on GLP-1s), blend the oats smooth before adding the other ingredients. The thinner consistency is easier to get down.

Two slices of rye bread topped with 80g smoked salmon, a tablespoon of cream cheese, and a squeeze of lemon. Light, cold, and savoury — a good option when sweet breakfasts feel nauseating.

Tip: Swap rye for sourdough if rye is hard to find. Add a soft-boiled egg on the side to push protein to 28g.

150g cooked chicken breast (shredded or sliced), half an avocado, mixed leaves, cherry tomatoes, cucumber, and a lemon-olive oil dressing. High protein, high fibre, and genuinely filling without the heaviness that triggers nausea.

Tip: Rotisserie chicken is your friend. Buy one on a Monday and use it across three days of lunches. No cooking, minimal prep.

One tin of tuna (drained), 80g cannellini beans, a squeeze of lemon, chopped red onion, and a handful of rocket — all wrapped in a large wholemeal tortilla. Packs flat, travels well, and the beans add fibre that helps with GLP-1 constipation.

Tip: If wraps feel too bulky, serve this as a salad instead. The protein count stays the same, and it's easier to eat in smaller bites.

Turkey mince meatballs (200g) simmered in a light tomato broth with chopped carrots, celery and small pasta. Warm, comforting, and one of the best GLP-1-friendly meals because liquid-based foods tend to sit better in a slow-emptying stomach.

Tip: Make a big batch and freeze in portions. This is the meal to reach for on tough nausea days — the broth keeps you hydrated and the protein count is solid.

200g king prawns stir-fried with pak choi, mangetout, garlic and ginger in a splash of soy sauce, served over 50g rice noodles. Quick, light, and the ginger genuinely helps with nausea — it's not just folklore.

Tip: Frozen king prawns are cheap, high-protein and defrost in 10 minutes under cold water. Keep a bag in the freezer at all times.

100g pre-cooked puy lentils, 80g grilled halloumi, roasted red peppers, a handful of spinach and a tahini dressing. The best vegetarian option on this list — halloumi provides the protein density that most plant-based lunches lack.

Tip: Halloumi is high in saturated fat, so keep portions to 80g. If you want to reduce fat, swap for paneer or extra-firm tofu.

One salmon fillet (150g) baked at 200C with tenderstem broccoli, cherry tomatoes, and a drizzle of olive oil. Season with lemon, garlic and dill. Everything goes on one tray, everything cooks in 20 minutes, and washing up is minimal.

Tip: Salmon is one of the best protein sources on GLP-1s — the omega-3 fats are anti-inflammatory and the texture is soft enough for days when chewing feels like effort.

Two bone-in, skin-on chicken thighs roasted with sweet potato, courgette and red onion. Season with smoked paprika and cumin. Chicken thighs have more flavour and moisture than breast — and on GLP-1s, food tasting good is half the battle.

Tip: Don't remove the skin before cooking — it keeps the meat moist. You can remove it before eating if you want to cut calories.

250g turkey mince browned with onions, garlic, tinned tomatoes, kidney beans and a generous hit of chilli powder and cumin. Serve with 50g brown rice or a small baked potato. High protein, high fibre, and it reheats perfectly.

Tip: This makes 4 portions easily. Freeze the extras. Future-you on a rough nausea day will be genuinely grateful for the freezer stash.

One cod loin (150g) pan-fried in a little butter, served with crushed new potatoes, steamed green beans and a squeeze of lemon. Light, clean-tasting, and easy to digest — cod is one of the gentlest proteins for a GLP-1 stomach.

Tip: Any white fish works here — haddock, pollock, and sea bass are all good substitutes. Buy whatever is freshest or on offer.

200g extra-firm tofu (pressed and cubed), 80g edamame beans, pak choi and mushrooms stir-fried in sesame oil with soy sauce and a pinch of chilli flakes. Serve over 50g brown rice. The best fully plant-based dinner on this list.

Tip: Press tofu for at least 20 minutes before cooking — wrap it in kitchen roll and put a heavy pan on top. It makes the texture firmer and the flavour much better.

Can I get enough protein without eating meat?

Yes. Greek yoghurt, eggs, tofu, tempeh, lentils, and protein powder can all hit the 1.2-1.6g/kg target. It takes more planning on a fully vegan diet, and a good plant-based protein powder becomes close to essential, but it's absolutely doable. Our meal library has vegetarian and vegan filters.

Should I track protein with an app?

For the first two weeks, yes — it's eye-opening. Most people overestimate their protein intake by 30-50%. Use MyFitnessPal, Cronometer, or Nutracheck to log meals for 14 days. After that, you'll have a good intuitive sense of portion sizes and can stop tracking.

Is too much protein bad for my kidneys?

In people with healthy kidneys, there's no evidence that protein intakes up to 2.0g/kg cause harm. If you have existing kidney disease, talk to your GP before increasing protein. For the vast majority of GLP-1 users, getting too little protein is a far bigger risk than getting too much.

What about protein bars — are they a good option?

They're a decent emergency option but not a meal replacement. Most protein bars have 15-20g of protein alongside significant sugar or sweeteners. Use them as a bridge when you can't eat a real meal, not as a daily staple. Check the label — if sugar is higher than protein, it's a chocolate bar in disguise.

Do I still need this much protein after I stop the medication?

Yes. Maintaining muscle mass is just as important during maintenance as it is during active weight loss. The protein target may shift slightly (closer to 1.0-1.2g/kg if you're weight-stable), but the principle stays: protein-first at every meal, combined with strength training, is what prevents regain.