The High Protein GLP-1 Meal Plan
On a GLP-1 your appetite is gone, which makes eating enough protein the hard part. This plan fixes that. It is built around South African staples, lands near 1,900 calories and 180 grams of protein a day, and it is designed to go down easily when you are barely hungry.
How the plan works
Protein comes first at every meal. You eat three meals and a couple of small snacks, so no single sitting has to be large. The daily target is roughly 1,900 calories and 180 grams of protein. The calories keep you in a deficit so the fat comes off. The protein holds your muscle while it does. Adjust portions to your appetite, but protect the protein first.
For why the numbers look like this, read the protein guide.
Sample day one
Breakfast. Three scrambled eggs, two slices of wholewheat toast, a glass of milk. Around 28 grams of protein.
Mid morning. A handful of biltong, about 30 grams. Around 15 grams of protein.
Lunch. 150 grams of grilled chicken, a cup of cooked lentils, mixed veg. Around 63 grams of protein.
Afternoon. A tub of plain Greek yoghurt with a few nuts. Around 16 grams of protein.
Dinner. 150 grams of lean beef mince cooked with onion and tomato, a small portion of rice or pap, veg. Around 40 grams of protein.
That day lands near 180 grams of protein and 1,900 calories.
Sample day two
Breakfast. Plain Greek yoghurt with oats and a scoop of whey stirred in. Around 45 grams of protein.
Mid morning. Two boiled eggs. Around 13 grams of protein.
Lunch. A tin of pilchards or tuna, a salad, a wholewheat roll. Around 28 grams of protein.
Afternoon. A glass of maas and a handful of biltong. Around 23 grams of protein.
Dinner. 150 grams of grilled fish or chicken, veg, a small sweet potato. Around 45 grams of protein.
Add a glass of milk or a whey shake if you are short of the target.
Sample day three
Breakfast. A three egg omelette with cheese and tomato, a glass of milk. Around 30 grams of protein.
Mid morning. Cottage cheese on a couple of wholewheat crackers. Around 14 grams of protein.
Lunch. Leftover mince and beans over rice. Around 40 grams of protein.
Afternoon. A whey shake. Around 24 grams of protein.
Dinner. 150 grams of chicken, a cup of lentils, veg. Around 63 grams of protein.
A go to recipe, high protein mince and beans
This one is easy to batch cook. It reheats well and gives you a high protein dinner or lunch with almost no effort. It makes four servings at about 40 grams of protein each.
Ingredients.
- 500 grams lean beef mince
- 1 tin of baked beans or kidney beans
- 1 onion, chopped
- 2 tomatoes, chopped
- 2 cloves garlic, crushed
- 1 teaspoon curry powder or mixed spice
- Salt and pepper
- A splash of oil
Method.
- Heat the oil and fry the onion and garlic until soft.
- Add the mince and brown it, breaking up any lumps.
- Stir in the tomatoes and spices and cook for a few minutes.
- Add the beans and a splash of water, then simmer for 15 minutes.
- Season, then serve over a small portion of rice or pap with veg.
Your shopping basics
Stock these and every meal above is covered. Eggs, chicken, lean beef mince, tinned pilchards and tuna, biltong, milk, maas, plain Greek yoghurt, cottage cheese, whey protein, lentils, beans, wholewheat bread, oats and plenty of vegetables.
Low appetite days
Some days you will not manage solid meals, especially after a dose increase. On those days lean on liquids. A whey shake, a glass of milk or maas, and yoghurt go down when food will not. Getting most of your protein still beats getting none.
If you do not eat much meat
Build your protein from eggs, dairy, Greek yoghurt, cottage cheese, lentils, beans and a whey or plant shake. You can hit the target without meat. It just takes a little planning.
Talk to your doctor
If you have diabetes, kidney trouble or another health condition, run your eating plan past your doctor, because your protein and calorie needs may differ. This plan is a general guide, not a prescription.
Common questions
What should I eat on Ozempic?
Eat protein first at every meal. Build your day around eggs, chicken, lean mince, fish, biltong and dairy, with vegetables and a small portion of starch. Aim for around 180 grams of protein spread across three meals and a couple of snacks.
How many calories should I eat on Ozempic?
There is no single number, but many men do well around 1,800 to 2,000 calories a day while losing fat on a GLP-1. Keep protein high, near 180 grams, so you hold muscle. A doctor or dietitian can set a target for your body.
What do you eat when you have no appetite on Ozempic?
Lean on protein you can drink. A whey shake, milk, maas and Greek yoghurt go down when solid food will not. Eat small amounts more often, and always take the protein first.
What is a good high protein breakfast on Ozempic?
Eggs are the easy answer. Three eggs with a glass of milk gets you close to 30 grams. Greek yoghurt with a scoop of whey stirred in is another simple option when you do not feel like cooking.
Want the full two week plan done for you? Join the founding offer for the meal plan, training plan and tracking tools built for men over 45 on a GLP-1.
A quick note. This is nutrition information, not medical advice. Talk to your doctor before changing your eating, especially with diabetes or kidney problems, since your needs may differ. Protein and calorie targets here are a general guide.