GLP-1 Recipes
Free, high-protein recipes built for a smaller appetite on GLP-1 medication — Ozempic, Wegovy, Mounjaro and Zepbound. Every recipe lists protein and calories per serving, with tips for low-appetite and nausea days.
- Breakfast · 30g protein
High-Protein Greek Yogurt Breakfast Bowl (30g Protein)
A 5-minute, no-cook GLP-1 breakfast bowl with 30g of protein — Greek yogurt, berries, and a crunchy seed-and-nut topping. Gentle on a small appetite.
5 min · 320 kcal - Dinner · 42g protein
One-Pan Garlic Butter Chicken & Greens (40g Protein)
An easy one-pan GLP-1 dinner — tender garlic-butter chicken with wilted greens, around 40g of protein and under 450 calories. Ready in 20 minutes.
20 min · 410 kcal - Breakfast · 28g protein
Gentle Cottage Cheese Scrambled Eggs (28g Protein)
Soft, creamy scrambled eggs folded with cottage cheese — a gentle, high-protein GLP-1 meal for low-appetite or nausea days. 28g protein, 10 minutes.
8 min · 290 kcal - Dinner · 35g protein
Lemon Herb Salmon Traybake (35g Protein)
A hands-off GLP-1 salmon traybake with cherry tomatoes and asparagus — about 35g of protein, rich in omega-3, and ready in 20 minutes. One tray, no fuss.
20 min · 380 kcal - Lunch · 20g protein
High-Protein Red Lentil Soup (20g Protein, High Fibre)
A cosy, blended red lentil soup that is gentle on the stomach and high in fibre — around 20g of plant protein per bowl. Great for nausea and constipation on GLP-1.
30 min · 260 kcal - Snack · 8g protein
No-Bake Peanut Butter Protein Bites (8g Protein Each)
Three-ingredient no-bake protein bites for GLP-1 snacking — about 8g of protein each, naturally sweet, and small enough for a tender appetite. Makes 12.
10 min · 110 kcal - Drink · 25g protein
GLP-1 Protein Berry Smoothie (25g Protein)
A sippable, high-protein berry smoothie for low-appetite and nausea days on GLP-1 — about 25g of protein and easy to get down when food feels like too much.
5 min · 300 kcal - Breakfast · 24g protein
High-Protein Overnight Oats (24g Protein, Make-Ahead)
Make-ahead overnight oats with 24g of protein — a no-cook GLP-1 breakfast you prep the night before for an easy, gentle start with steady fibre.
5 min · 360 kcal - Dinner · 38g protein
Lean Turkey Meatballs with Courgette (38g Protein)
Tender, lean turkey meatballs with courgette in a light tomato sauce — about 38g of protein per serving and easy on the stomach. A simple high-protein GLP-1 dinner.
30 min · 340 kcal - Lunch · 32g protein
Tuna & White Bean Protein Salad (32g Protein, High Fibre)
A no-cook tuna and white bean salad with 32g of protein and plenty of fibre — a fast, gentle high-protein lunch for busy GLP-1 days.
5 min · 330 kcal - Dinner · 34g protein
Slow Cooker Chicken Chili (34g Protein, High Fibre)
A cosy, batch-cook slow cooker chicken chili with 34g of protein and lots of fibre — gentle, freezer-friendly, and perfect for GLP-1 meal prep.
250 min · 360 kcal - Breakfast · 26g protein
High-Protein Cottage Cheese Pancakes (26g Protein)
Fluffy, high-protein cottage cheese pancakes with 26g of protein — a gentle, satisfying GLP-1 breakfast that feels like a treat without the sugar crash.
15 min · 320 kcal - Dinner · 33g protein
Sheet-Pan Garlic Shrimp & Vegetables (33g Protein)
A fast sheet-pan garlic shrimp dinner with peppers and broccoli — about 33g of protein, low in calories, and on the table in 15 minutes. Easy GLP-1 weeknight food.
17 min · 280 kcal - Snack · 15g protein
Whipped Cottage Cheese Veggie Dip (15g Protein)
A creamy whipped cottage cheese dip with crunchy veg — about 15g of protein per serving, a savoury GLP-1 snack for when you want something light but satisfying.
5 min · 130 kcal
GLP-1 eating: common questions
- What are the best foods to eat on GLP-1 medication?
- Lean protein (chicken, fish, eggs, Greek yogurt, cottage cheese, beans), plus vegetables and fibre-rich foods. Aim to eat protein first at each meal, keep portions small, and favour gentle, moist textures that are easy to eat on a reduced appetite.
- How much protein should I eat on Ozempic, Wegovy or Mounjaro?
- A common target is roughly 0.6–0.8g of protein per pound of goal body weight (about 1.2–1.6g per kg), which lands many people between 80 and 120g a day. Spreading it across meals and snacks — 25–30g at a time — protects muscle while you lose weight.
- What foods help with GLP-1 nausea?
- Plain, cool, low-fat foods tend to settle best: Greek yogurt, cottage cheese, smooth soups, smoothies, crackers, and gentle scrambled eggs. Eat small amounts slowly, and avoid greasy, fried, rich or very spicy meals, which commonly trigger nausea.
- Are these GLP-1 recipes free?
- Yes — every recipe on this page is free to read, with protein and calories listed per serving. The Basilino app adds hundreds more recipes, automatic protein tracking, and scaling to your appetite.
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