Nutrition on GLP-1 Therapy
The High-Protein, High-Fiber Food Guide
Quick-reference tables of high-protein, high-fiber, and nutrient-dense foods — with serving sizes and gram counts — built for smaller appetites on GLP-1 therapy.
Why Protein, Fiber & Nutrient Density Matter Right Now
GLP-1 medications reduce appetite, which is part of what makes them effective — but it also means you're likely eating less food overall. That makes every bite count more than it used to. This guide is designed to help you get the most nutrition out of a smaller volume of food.
- Protein helps preserve the muscle you're working to build and protect in your strength program — this matters even more when total food intake is lower
- Fiber supports digestion and regularity, which can be a common challenge on GLP-1 medications, and also helps you feel comfortably satisfied
- Nutrient-dense foods deliver more vitamins, minerals, and protein per bite — important when appetite limits how much you can eat in a day
High-Protein Foods
Aim to include a protein source at every meal and snack. Spacing protein throughout the day — rather than saving it all for one meal — helps your body use it more effectively to support muscle.
| Food | Serving Size | Protein |
|---|---|---|
| Chicken breast, cooked | 3 oz (about a deck of cards) | 26 g |
| Turkey breast, cooked | 3 oz | 25 g |
| Salmon, cooked | 3 oz | 22 g |
| White fish (cod, tilapia), cooked | 3 oz | 20 g |
| Shrimp, cooked | 3 oz | 18 g |
| Tuna, canned in water | 3 oz | 20 g |
| Lean beef (93/7), cooked | 3 oz | 22 g |
| Eggs | 1 large | 6 g |
| Egg whites | 1/2 cup | 13 g |
| Greek yogurt, plain nonfat | 3/4 cup | 15–18 g |
| Cottage cheese, low-fat | 1/2 cup | 12–14 g |
| Milk | 1 cup | 8 g |
| String cheese | 1 stick | 6–7 g |
| Food | Serving Size | Protein |
|---|---|---|
| Lentils, cooked | 1/2 cup | 9 g |
| Black beans, cooked | 1/2 cup | 7–8 g |
| Chickpeas, cooked | 1/2 cup | 7 g |
| Tofu, firm | 1/2 cup | 10 g |
| Tempeh | 1/2 cup | 15–16 g |
| Edamame, shelled | 1/2 cup | 9 g |
| Quinoa, cooked | 1 cup | 8 g |
| Peanut butter | 2 tbsp | 7–8 g |
| Almonds | 1/4 cup | 7–8 g |
| Protein powder (whey or plant) | 1 scoop | 20–25 g (check label) |
| Chia seeds | 2 tbsp | 4 g |
High-Fiber Foods
Most adults benefit from 25–35 grams of fiber per day, though your provider or dietitian may recommend a different target for you. Increase intake gradually and pair with plenty of water.
| Food | Serving Size | Fiber |
|---|---|---|
| Raspberries | 1 cup | 8 g |
| Lentils, cooked | 1/2 cup | 8 g |
| Black beans, cooked | 1/2 cup | 7–8 g |
| Split peas, cooked | 1/2 cup | 8 g |
| Chia seeds | 2 tbsp | 10 g |
| Artichoke, cooked | 1 medium | 10 g |
| Pear, with skin | 1 medium | 5–6 g |
| Avocado | 1/2 medium | 5 g |
| Broccoli, cooked | 1 cup | 5 g |
| Sweet potato, with skin | 1 medium | 4 g |
| Apple, with skin | 1 medium | 4–5 g |
| Whole wheat pasta, cooked | 1 cup | 6 g |
| Quinoa, cooked | 1 cup | 5 g |
| Oats, dry | 1/2 cup | 4 g |
| Brussels sprouts, cooked | 1 cup | 4 g |
| Popcorn, air-popped | 3 cups | 3.5 g |
Nutrient-Dense Foods: Small Volume, Big Nutrition
When you can only eat a limited amount at a time, these foods help you get more nutritional value out of every bite.
| Food | Why It Counts |
|---|---|
| Eggs | Protein, choline, vitamin D — a complete, portable package |
| Salmon & other fatty fish | Protein plus omega-3s for heart and brain health |
| Greek yogurt | Protein, calcium, and probiotics for gut health |
| Nut butters | Concentrated calories, healthy fat, and protein in a small volume |
| Avocado | Fiber, potassium, and healthy fat — easy to eat when appetite is low |
| Leafy greens (spinach, kale) | Iron, folate, and vitamin K; blend into a smoothie if volume is a challenge |
| Berries | Fiber and antioxidants with less sugar than many other fruits |
| Chia & ground flax seeds | Fiber, omega-3s, and a bit of protein — easy to stir into anything |
| Cottage cheese | Protein and calcium, gentle on the stomach for many patients |
| Edamame | A rare food that delivers both protein and fiber together |
Practical Tips for Eating on GLP-1 Therapy
- Eat protein first at each meal, before other foods, especially if you fill up quickly
- Plan for 3–4 small meals or snacks rather than 1–2 large ones, which are often more comfortable
- Keep easy-to-prepare, high-protein snacks on hand: hard-boiled eggs, Greek yogurt, string cheese, roasted edamame
- Sip fluids between bites rather than during them, and avoid drinking large amounts right before meals so there's room for food
- Eat slowly and pause partway through your meal to check in with your fullness — it can take extra time to register
Use This Guide as a Set
This guide pairs with our grab-and-go grocery checklist for shopping trips and the 12-week strength training program it was designed to fuel.
This information is for general education only and is not a substitute for medical advice. Always follow the guidance of your Contour Health care team, and message us with any questions.
More in Nutrition on GLP-1 Therapy
- The Grab-and-Go Grocery ChecklistA check-off shopping list of high-protein, high-fiber staples — including Costco and Sam's Club bulk picks — to print or pull up in the store.
- Eating Enough Protein Each DayProtein helps you feel satisfied after meals, supports steady energy, and — most importantly while you're losing weight — helps protect your lean muscle.…
- Preventing Muscle Loss Through DietNot all weight loss is the same. Losing muscle along with fat can leave you feeling weaker, slow your metabolism, and make it harder to keep weight off…
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