Eating well during weight loss doesn't mean eating boring food. The recipes below are designed with our patients in mind — high in protein, balanced in macros, and built to support your body during medically supervised weight loss. Whether you're on GLP-1 medications and eating smaller portions or following a structured nutrition plan, these meals help you hit your targets while actually enjoying what you eat.
Greek yogurt protein bowl. Plain Greek yogurt (20g protein per cup) topped with a handful of walnuts, a sprinkle of chia seeds, and fresh berries. Quick, high-protein, and satisfying — ideal for mornings when appetite is limited on GLP-1 medications.
Turkey and vegetable stir-fry. Lean ground turkey sautéed with bell peppers, broccoli, snap peas, and a light soy-ginger sauce. Served over a small portion of cauliflower rice for patients on lower-carb plans, or brown rice for those with higher carb targets. Approximately 35g protein per serving.
Salmon with roasted asparagus. A 5 oz salmon fillet baked with lemon and dill, paired with roasted asparagus and a small sweet potato. Rich in omega-3s, high in protein (~30g), and nutrient-dense — exactly the kind of meal that supports body composition during weight loss.
Chicken and white bean soup. Shredded chicken breast, cannellini beans, spinach, garlic, and chicken broth. A single bowl delivers approximately 35-40g of protein with fiber from the beans. Easy to meal prep for the week.
Cottage cheese and avocado plate. A cup of low-fat cottage cheese (28g protein) with sliced avocado, cherry tomatoes, and everything-bagel seasoning. High protein, healthy fats, and ready in under two minutes — perfect for patients whose appetite on GLP-1 medications makes large meals unappealing.
When your appetite is reduced on semaglutide or tirzepatide, hitting your protein target often comes down to smart snacking between smaller meals. Consider: hard-boiled eggs (6g each), string cheese (7g each), protein shakes (20-30g per serving), jerky (10g per oz), edamame (17g per cup), and Greek yogurt cups (15-20g each).
Protein first. Build every meal around a protein source. Chicken, fish, turkey, eggs, Greek yogurt, cottage cheese, and legumes should be the centerpiece — not the side dish.
Volume matters. Non-starchy vegetables add volume and fiber to meals without significant calories. They help you feel full even when eating less overall — load your plate with greens, peppers, mushrooms, zucchini, and cruciferous vegetables.
Prep for the week. Patients who meal prep tend to hit their nutritional targets more consistently. Cook proteins and vegetables in bulk on Sunday, portion them into containers, and grab them throughout the week. This is especially important for patients on GLP-1 medications whose reduced appetite makes cooking feel like a chore.