Vegetarian GLP-1 Meals
Eggs, dairy and legumes do a lot of heavy lifting on a vegetarian GLP-1 diet. These meals keep protein high without relying on meat, and many are gentle enough to eat even on a nausea day.
11 free vegetarian meals
Plain Greek Yoghurt with Banana
Cool, creamy, and easy to tolerate. Add a drizzle of honey if needed. The protein helps keep you full longer.
In Nausea-Friendly Meals
Scrambled Eggs on Toast
Soft scrambled eggs on white or sourdough toast. Simple, protein-rich, and usually well-tolerated.
In Nausea-Friendly Meals
Mashed Sweet Potato with Cottage Cheese
Smooth, easy to digest, and packed with nutrients. The cottage cheese adds protein without heaviness.
In Nausea-Friendly Meals
Tofu Scramble on Sourdough
Crumbled firm tofu cooked with turmeric and nutritional yeast, served on sourdough toast. Soft, savoury, and surprisingly close to scrambled eggs — easy to eat when you can't face much.
In Nausea-Friendly Meals
Protein Smoothie Bowl
Blend protein powder, frozen berries, spinach, and a splash of milk. Top with seeds and sliced banana.
In High-Protein Meals
Vegan Protein Smoothie Bowl
Pea-protein powder blended with frozen banana, frozen berries, peanut butter, and oat milk. Thick enough to eat with a spoon, topped with seeds and granola.
In High-Protein Meals
Overnight Protein Oats
Oats, protein powder, chia seeds, and milk. Mix the night before and grab from the fridge in the morning.
In Easy Meal Prep Ideas
Egg Muffins
Whisked eggs with diced peppers, spinach, and a little cheese, baked in a muffin tin.
In Easy Meal Prep Ideas
Chickpea & Spinach Curry
Tinned chickpeas simmered with tomatoes, coconut milk, garlic, ginger, and wilted spinach. Serve over brown rice. Makes 4 portions, freezes well.
In Easy Meal Prep Ideas
Veggie-Packed Stir Fry
Tofu with pak choi, broccoli, mushrooms, and peppers in a light soy and ginger sauce with brown rice.
In Transition & Maintenance Meals
Lentil & Vegetable Soup
Red lentils, carrots, celery, and onion in a cumin-spiced broth. Hearty and filling.
In Transition & Maintenance Meals
Tips for vegetarian eating on GLP-1
- Protein first. Your appetite drops fast — eat the protein on your plate before the carbs.
- Small, frequent meals. 3–4 smaller meals usually work better than two big ones, especially in the first weeks.
- Stay hydrated. GLP-1s slow digestion; plenty of water helps reduce constipation and nausea.
- Read labels. Dietary tags on our meals are based on core ingredients — always check soy sauce, broths, oats and sauces for your specific requirements.
Get 7 days of vegetarian GLP-1 meals
A free starter guide with a week of vegetarian meals, protein targets and shopping lists — straight to your inbox.
Free. No spam. Unsubscribe anytime.
Want every vegetarian meal plus shopping lists?
- ✓ Vegetarian variations for every GLP-1 recipe
- ✓ Weekly meal plans for every phase of your journey
- ✓ Printable shopping lists
- ✓ Full macro breakdowns (protein, carbs, fat, fibre)
- ✓ New recipes added every week