GLP-1 Food List: Highest-Protein Picks
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When you can only eat a few bites, density matters. This is the go-to list of high-protein, easy-to-tolerate foods for life on a GLP-1.
Educational only, not medical advice.
Why protein leads the list
Protein protects muscle, hair, and facial fullness while you lose — the core of preventing Ozempic face. Lead with it at every meal.
The protein food list
| Food | Approx. protein | Why it works |
|---|---|---|
| Greek yogurt (¾ cup) | 18 g | Cold, soothing on nausea |
| Eggs (2) | 12 g | Cheap, fast, soft |
| Chicken breast (4 oz) | 26 g | Batch-cook ahead |
| Protein shake | 25–30 g | When chewing is too much |
| Cottage cheese (½ cup) | 12 g | Slow-digesting, before bed |
| Tofu / tempeh (4 oz) | 12–20 g | Plant-based, soft |
| Canned tuna/salmon (3 oz) | 20 g | No-cook, shelf-stable |
| Edamame (1 cup) | 17 g | Snackable, adds fiber |
Keep three in the fridge always
Yogurt, eggs, and a ready shake — on a bad-appetite day that's your whole protein target with zero cooking.
Build it into a plan
Use these inside the GLP-1 meal plan and the diet plan; see also what to eat on a GLP-1. Pair with muscle training.
Grocery lists done for you: The GLP-1 Meal & Protein Plan. $17.