Best High-Protein Foods to Eat on a GLP-1, Per a Dietitian

As a registered dietitian, I work with a lot of patients who are taking GLP-1 medications like semaglutide or tirzepatide. And one question comes up more than any other: What should I actually be eating on this medication? Your appetite changes on a GLP-1. You fill up faster, meals feel smaller, and some days eating feels like an afterthought. That’s by design, but it also means the food you do choose needs to count. And high-protein foods should be at the top of that list. But what are the best high-protein foods to eat on a GLP-1? One stands out above the rest: eggs. More on that in a moment.

Here’s what I recommend to my patients about eating high-protein foods on a GLP-1, and why making protein the focus of your smaller, more intentional meals can make a real difference in how you feel and how well you stay healthy on this medication.

GLP-1 medications work by slowing how quickly your stomach empties and quieting hunger signals in the brain. The result is that you naturally eat less. That’s helpful for weight goals, but it creates a real nutritional risk: when total food intake drops, it becomes easier to fall short on key nutrients.

A recent narrative review found that GLP-1 therapy is associated with nutritional shortfalls due to appetite suppression, delayed gastric emptying, and altered nutrient absorption. And the authors specifically note that as a result, people taking GLP-1s may be at risk of falling short on protein and other nutrients.

When your overall calorie intake drops, your body still needs enough protein to protect your muscle mass. This is the part I see people miss most often. Weight loss isn’t automatically fat loss. Without enough protein in your diet, some of what you lose can come from lean muscle, which is the kind that keeps you strong, supports your metabolism, and helps you stay active day to day.

Data have shown that protein insufficiency can contribute to lean mass loss in people using GLP-1 therapy. As a dietitian, protecting that muscle is one of my top priorities when working with patients on these medications.

Protein also works with your medication, not against it. It helps suppress ghrelin, the hormone that drives hunger, which means it can help you feel fuller and more satisfied from smaller meals.

What counts as a high-protein food?

A high-protein food is one where protein is the main event. These are foods that give you a solid amount of protein relative to their calories, and not just a gram or two as a bonus. Eggs, Greek yogurt, fish, chicken, tofu, and legumes are all good examples. Ideally, many of your protein choices are complete proteins, meaning they provide all of the essential amino acids your body needs. But incomplete proteins can still absolutely count too, especially when you eat a variety of plant proteins over the course of the day.

Quality varies, but on a GLP-1, the most important thing is simply getting enough protein spread throughout your day. Even if your meals are small, include a protein source at each one.

When I think about which high-protein foods are best suited to life on a GLP-1, eggs consistently come to the top of my list. Here’s why.

They deliver a lot of protein in a small volume

One large egg has about 6 grams of high-quality protein at just 72 calories. When you’re eating less overall, that efficiency is exactly what you need. You’re getting real, usable nutrition without having to eat a large volume of food, which is often just not realistic on a GLP-1. Eggs are considered one of the highest-quality protein sources available, and they’re a complete protein source.

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They help you feel satisfied

Research shows that eggs can help lower levels of ghrelin compared to some other breakfast options. For someone on a GLP-1, that means eggs can help you feel steady and satisfied from a small, nutrient-dense meal, which is what most of my patients are navigating every day.

They’re easy to eat and prepare

Eggs are soft, quick to make, and easy on the stomach. They work even on days when a full sit-down meal feels like too much. Scramble them, hard-boil a batch for the week, add them to whatever vegetables you have on hand. I always tell patients: keep the yolk. It adds nutritional value and contributes to the overall protein content.

Eggs are a strong foundation, but rotating in other high-protein foods keeps meals interesting and helps ensure you’re covering your nutritional bases—which matters even more when you’re eating less overall.

• Greek yogurt and cottage cheese. High in protein, easy to eat when appetite is low, and versatile enough to go sweet or savory.
• Fish and seafood. Salmon, tuna, and shrimp are lean and protein-rich. Fatty fish like salmon also provide omega-3 fats, which is an added bonus.
• Poultry. Chicken and turkey are easy to batch-cook and work in dozens of different meals.
• Tofu, tempeh, and edamame. Solid plant-based protein options that also provide fiber, which supports digestion—something worth paying attention to on a GLP-1.
• Legumes. Lentils, chickpeas, and beans are affordable, filling, and easy to add to soups, salads, or grain bowls.
• Dairy. Milk, kefir, and cheese contribute both protein and calcium, which is worth noting given that calcium insufficiency has also been linked to lean mass loss in people on GLP-1 therapy.

As a dietitian, my core recommendation for anyone on a GLP-1 medication is this: make high-protein foods the priority at every meal. These medications are effective in part because they reduce how much you eat, but that means the quality of what you do eat matters more than ever. Protein helps preserve muscle, supports satiety, and works in alignment with how your medication functions.

Start with eggs. They’re one of the most practical, protein-dense foods you can reach for when your appetite is smaller and your nutritional needs are higher. Build from there with other high-protein foods that fit your preferences and routine. And if you want a plan that’s tailored to your specific goals, connect with a registered dietitian to help.