The Men's GLP-1 Meal Guide: High-Protein Eating Made Simple

Your appetite is smaller on GLP-1 medication. That means every meal matters more. Here's the no-nonsense approach to eating that protects your muscle, fuels your workouts, and keeps things simple enough to actually follow.

The One Rule: Protein First, Always

Aim for 30-40g of protein at every meal. When your stomach capacity is reduced, the food you eat first is the food you'll finish. Make it protein. Chicken, beef, fish, eggs, Greek yogurt, cottage cheese, protein shakes — whatever gets you there.

A Day of Eating on GLP-1

Breakfast: Protein-loaded

3-4 eggs scrambled with cheese and turkey sausage, or a protein shake with a scoop of collagen and a banana. Target: 30-40g protein.

Lunch: Lean and simple

Grilled chicken or ground turkey over rice or in a wrap, with whatever vegetables sound good. Target: 30-40g protein.

Dinner: Protein + produce

Steak, salmon, or chicken thighs with roasted vegetables. Target: 30-40g protein. Don't stress about the sides — just make sure the protein anchor is there.

Snack (if you can manage one)

Greek yogurt, beef jerky, cheese and almonds, or a protein bar. Target: 15-20g protein.

Supplements That Help

Protein powder: Whey or casein, 1-2 scoops daily if you can't hit protein targets through food. Creatine: 3-5g daily for muscle preservation. Electrolytes: GLP-1 reduces food intake, which means less sodium, potassium, and magnesium from food. Supplement if you feel fatigued or crampy.