Home / Meal plans

High-protein meal ideas for people on GLP-1 medication

On a GLP-1 medication you eat less, so what you eat matters more. Here is one sample day for each food tradition our patients cook, with the calories and protein worked out.

Washington Trim Clinic, Bellevue, WA · Updated September 29, 2026
The short answer

Put a protein on your plate at every meal, fill half the plate with vegetables, and drink enough water. Each sample day below comes to about 1,500 calories and more than 100 g of protein. Your own goal may be higher or lower, and we set it from your 3D body scan.

Pick your food

Indian
A vegetarian day with moong dal chilla, rajma and palak paneer. About 1,500 calories and 125 g protein.
See the sample day →
Mexican
Huevos, caldo de pollo, pollo asado and more. English and Spanish.
Coming soon
American
Greek yogurt, chicken, salmon and chili, built around familiar meals.
Coming soon
Arabic and Middle Eastern
Ful, labneh, shawarma and grilled fish.
Coming soon

Why protein comes first

What is true

  • When weight comes off, some of it is muscle. In the STEP 1 trial’s body scan substudy, people on semaglutide lost 19.3% of their fat mass and 9.7% of their lean mass.
  • A 2025 joint advisory from four obesity and nutrition societies lists enough protein and strength training as priorities to protect lean mass on these medications.
  • Appetite drops on these medications, so it is easy to eat too little protein without noticing.

What we do about it

  • We scan every patient every month, so you see your fat and your muscle, not only the scale.
  • We set your calorie and protein goal from your scan.
  • Patients get a full meal guide in their own food tradition.
  • When appetite is low or side effects make eating hard, we help you adjust.

How each sample day is built

At 1,500 calories, the day splits like this. Protein is spread across every meal, because it is easier to eat 30 g at a time than 60 g at once.

~375Breakfast
~450Lunch
~450Dinner
~225Snacks

The full guide

Preview of the Washington Trim Clinic Indian nutrition guide, a 4-page handout for patients

What our patients get

  • A 4-page guide in their own food tradition
  • 6 breakfasts, 5 lunches, 5 dinners and 6 snacks
  • Every meal sized for 1,200, 1,500 or 1,800 calories
  • A calorie, protein and water goal set from their 3D body scan
  • Tips for low-appetite days, nausea and constipation

We check progress with a new scan every month, and adjust the plan with you.

Common questions

How much protein do I need on semaglutide or tirzepatide?

It depends on your body size and how much lean mass you have. We set each patient’s goal from their 3D body scan. The patient guides on this page run from 80 to 120 g of protein a day, at 1,200 to 1,800 calories.

Do I have to give up the food I grew up with?

No. That is why we built separate guides for Indian, Mexican, American and Arabic food. Most dishes need small changes, such as Greek yogurt in place of regular yogurt, measured oil, and a protein at every meal.

Do I need protein shakes?

Not usually. The sample days here get their protein from regular food. If you fall short on a given day, a protein shake works as a snack.

Can I pick a lower calorie level on my own?

Please do not go below your goal without talking to your care team. Eating too little can make side effects worse and can cost you muscle. Your goal should come from your own measurements.

More plain answers about starting a GLP-1 medication: 7 honest answers · our 3D body scan · pricing.

Get a plan built around your own body.

Your first visit is free and includes a 3D body scan. We set your calorie and protein goal from the scan, and patients get the full meal guide in their own food tradition. Our physician speaks with you by phone during the visit. About 45 to 60 minutes at our Bellevue clinic. No obligation.

Book a free visit   Call (425) 552-3755

Sources

General information only, not medical advice. Calorie and protein numbers are estimates and change with brand and portion size. If you are our patient, talk to us before you change your plan. If you are not, ask your own prescriber or a registered dietitian. Adjust any meal for allergies, health conditions, and dietary or religious needs.