High protein GLP-1 dinner recipes: 12 small dinners with grams

A good dinner on a GLP-1 medication is small, lean and built on 25–35 g of protein: a palm of chicken, fish, lean meat, tofu or lentils, cooked vegetables, and a little starch, with a light sauce instead of a creamy or fried one. Below are 12 dinners, each written out in full with the protein per serving worked out from its ingredients.

Every recipe serves 2 unless it says otherwise and takes 35 minutes or less. Most keep well, so a dinner you can't finish becomes tomorrow's lunch.

What makes a dinner work on GLP-1 medication

• Protein first, and enough of it. Dinner is often the meal where your appetite is best, which makes it the easiest place to get 25–35 g. The 2025 joint nutrition advisory for GLP-1 treatment from four US obesity and nutrition societies puts daily protein at about 1.2–1.6 g per kg, or 80–120 g for most adults.
• Lean and lightly cooked. These medications slow how fast food leaves your stomach (their prescribing information says so), and fat slows it further. Bake, grill, roast, poach or stir-fry with a little oil.
• Small. Each recipe below makes a portion that fits a 9-inch plate. If that's too much, eat the protein and half the rest, and save the remainder.
• Early. Eating 2–3 hours before you lie down helps if you get reflux.
• Fibre, slowly. Cooked vegetables and beans help with constipation, but add them a little at a time.

Protein per serving below is worked out from USDA FoodData Central values for the raw ingredients, rounded. Brands vary, especially for tofu and pasta, so check your labels if you track closely.

The 12 dinners at a glance

1. Sheet-pan lemon chicken and chickpeas (33 g)

You need: 8 oz boneless skinless chicken breast, cut in chunks; 1 can chickpeas (use 1 cup, drained); 1 zucchini and 1 red pepper, chopped; 1 tbsp olive oil; 1 lemon; 1 tsp dried oregano; salt and pepper.

1. Heat the oven to 425°F. Toss everything except the lemon with the oil, oregano, salt and pepper on a lined tray.
2. Roast 20–25 minutes, until the chicken reaches 165°F inside.
3. Squeeze the lemon over. Serve as is, or with ¼ cup cooked rice.

Leftovers make a good cold lunch over greens.

2. Salmon with yogurt-dill sauce (31 g)

You need: two 4 oz salmon fillets; ½ cup plain nonfat Greek yogurt; 1 tbsp chopped dill (or 1 tsp dried); half a lemon; a little grated garlic; 8 oz baby potatoes, halved; 2 handfuls green beans.

1. Roast the potatoes at 425°F for 15 minutes. Add the green beans and salmon to the tray and roast 10–12 minutes more.
2. Stir the yogurt with the dill, lemon juice, garlic and a pinch of salt.
3. Serve the salmon with a big spoon of the sauce. It's good cold too, which helps on a nauseous evening.

3. Turkey taco bowls (35 g)

You need: 8 oz 93% lean ground turkey; 1 can black beans (use 1 cup, rinsed); 1 tsp each cumin and mild chilli powder; ½ cup cooked rice; ¼ cup plain Greek yogurt; 1 oz shredded cheese; lettuce, tomato, salsa.

1. Brown the turkey in a non-stick pan, breaking it up. Add the spices, the beans and a splash of water; simmer 5 minutes.
2. Build two bowls: lettuce, a quarter cup of rice each, the turkey and beans, cheese, a spoon of yogurt instead of sour cream, salsa.

Leave out the chilli and salsa on days you get reflux.

4. Shrimp and edamame stir-fry (33 g)

You need: 8 oz peeled raw shrimp; 1 cup frozen shelled edamame; 3 cups stir-fry vegetables (fresh or frozen); 2 tbsp low-sodium soy sauce; 1 tsp grated ginger; 1 garlic clove; 1 tsp oil; 1 cup cooked rice.

1. Heat the oil in a large pan. Stir-fry the vegetables and edamame 4–5 minutes.
2. Add the shrimp, ginger and garlic; cook 2–3 minutes until the shrimp turn pink.
3. Add the soy sauce, toss, and serve over ½ cup rice each.

5. Egg roll in a bowl (27 g)

You need: 8 oz lean ground pork (or turkey); half a bag of coleslaw mix (about 6 cups); 2 eggs; 2 tbsp low-sodium soy sauce; 1 tsp sesame oil; ginger and garlic; sliced spring onion.

1. Brown the pork with the garlic and ginger. Pour off any fat.
2. Add the coleslaw mix and soy sauce; cook 4–5 minutes until soft.
3. Push to one side, scramble the eggs in the space, then stir through. Finish with sesame oil and spring onion.

Cabbage is easier on the stomach cooked soft than raw.

6. Cottage cheese baked ziti (36 g)

You need: 4 oz dry chickpea or high-protein pasta; 4 oz 93% lean ground beef; 1½ cups marinara; ¾ cup low-fat cottage cheese; 1 oz shredded mozzarella; a handful of spinach.

1. Cook the pasta 2 minutes short of the packet time. Brown the beef and stir in the marinara and spinach.
2. Blend or mash the cottage cheese until smooth, then mix it with the pasta and sauce.
3. Put in a small baking dish, top with mozzarella, and bake at 400°F for 15 minutes.

The cottage cheese does the job of ricotta with more protein and less fat. Pasta brands vary from about 10 to 13 g of protein per 2 oz.

7. Chicken and white bean soup (serves 4, 32 g)

You need: 1 lb chicken breast; 1 can white beans, rinsed; 4 cups low-sodium chicken broth; 1 onion, 2 carrots and 2 celery sticks, diced; 2 handfuls spinach; 1 tsp thyme; 1 tsp oil.

1. Soften the onion, carrot and celery in the oil, 5 minutes.
2. Add the broth, thyme and whole chicken breasts. Simmer 15–18 minutes, until the chicken is cooked through.
3. Lift out the chicken, shred it, and return it with the beans and spinach. Simmer 3 minutes.

One of the easiest dinners on a bad day: warm, mild, and you can sip the broth if solids are hard. A serving is about 1½ cups.

8. Red lentil dal with yogurt (serves 3, 23 g)

You need: 1 cup dry red lentils; 3 cups water or broth; 1 onion; 2 garlic cloves; 1 tsp each cumin, turmeric and mild curry powder; 1 can diced tomatoes (optional); 2 handfuls spinach; 1 cup plain Greek yogurt.

1. Soften the onion and garlic, add the spices for a minute, then the lentils, water and tomatoes.
2. Simmer 20 minutes, stirring now and then, until soft. Stir in the spinach.
3. Serve each bowl with ⅓ cup Greek yogurt on top.

The lowest-protein dinner here, but soft, mild and full of fibre. Add a boiled egg or 3 oz of chicken to reach about 30 g.

9. Tofu and broccoli peanut stir-fry (31 g, vegan)

You need: one 14 oz block extra-firm tofu, pressed and cubed; 1 cup frozen shelled edamame; 1 head broccoli in small florets; for the sauce, 1 tbsp peanut butter, 2 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp maple syrup, water to thin.

1. Brown the tofu in a non-stick pan with a little oil, 8–10 minutes, turning.
2. Add the broccoli, edamame and a splash of water; cover and steam 4 minutes.
3. Stir the sauce together, pour over, and toss for a minute.

Tofu protein ranges a lot by brand (often 8–11 g per 3 oz). The edamame makes up the difference.

10. Turkey meatballs in marinara (serves 4, 28 g)

You need: 1 lb 93% lean ground turkey; 1 egg; ¼ cup grated parmesan; ¼ cup oats or breadcrumbs; 1 tsp Italian herbs; a jar of marinara (about 3 cups); zucchini noodles or 2 cups cooked pasta.

1. Mix the turkey, egg, parmesan, oats and herbs. Roll into 16 small balls.
2. Bake at 400°F for 15 minutes, then simmer in the marinara 10 minutes.
3. Serve 4 meatballs each over zucchini noodles or ½ cup pasta.

Freeze half in portions: a ready dinner for nights you can't face cooking.

11. Cod tacos with yogurt slaw (31 g)

You need: 10 oz cod fillets; 1 tsp paprika; 4 small corn tortillas; 2 cups shredded cabbage; 3 tbsp plain Greek yogurt; 1 lime; salt.

1. Season the cod with paprika and salt. Bake at 400°F for 10–12 minutes, or pan-cook 3 minutes a side.
2. Stir the cabbage with the yogurt, lime juice and a pinch of salt.
3. Flake the fish into warm tortillas and top with the slaw.

White fish is mild and low in fat, so many people find it easier than red meat on queasy days.

12. Beef and broccoli (29 g)

You need: 8 oz sirloin or flank steak, sliced thin across the grain; 1 head broccoli; 2 tbsp low-sodium soy sauce; 1 tsp cornstarch; 1 tsp grated ginger; 1 garlic clove; 1 tsp oil; 1 cup cooked rice.

1. Toss the beef with 1 tbsp of the soy sauce and the cornstarch.
2. Sear the beef in a hot pan, 2 minutes, then lift it out. Add the broccoli and a splash of water; cover 3 minutes.
3. Return the beef with the ginger, garlic and remaining soy sauce. Serve with ½ cup rice each.

A week of dinners and the shopping list

Shopping list: 1 lb chicken breast; 2 salmon fillets; 1½ lb 93% lean ground turkey; 8 oz shrimp; 10 oz cod; 1 tub plain Greek yogurt; 1 egg; parmesan; 1 oz cheese; canned white beans and black beans; frozen edamame and stir-fry vegetables; rice; corn tortillas; broth; marinara; onion, carrots, celery, spinach, baby potatoes, green beans, cabbage, lettuce, lemons, limes, garlic, ginger.

For breakfasts, lunches and snacks to go with these, see what to eat in a day on GLP-1 and our GLP-1 meal plan for beginners.

When you can only eat half

It is very common to be full after a few bites. Order matters more than finishing:

1. Eat the protein first. In most of these recipes, half the protein portion alone is 13–18 g.
2. Then a few bites of vegetables.
3. Box the rest straight away and put it in the fridge. Cooked leftovers keep 3–4 days in the fridge (USDA FoodKeeper).
4. If dinner came in well under 20 g, add a small protein top-up later: a cup of milk, a yogurt or a few slices of turkey. Our list of high protein snacks has 25 with grams.

Making any dinner GLP-1 friendly

• Swap the cooking method: fried to baked, air-fried or grilled.
• Swap the sauce: cream to tomato, broth or a yogurt sauce. Blended cottage cheese makes a mild "cream" sauce with protein in it.
• Swap the plate: protein a quarter to a third of it, vegetables half, starch a quarter or less.
• Add a protein booster: beans or lentils in soups and sauces, an egg in fried rice, Greek yogurt on chilli or curry.
• Keep the spice gentle if you get reflux, and keep portions small on the days after a dose increase.

Our guide on what not to eat on GLP-1 explains which foods tend to cause trouble and what to use instead.

Common mistakes with dinner

• Saving all your protein for dinner. A 50 g dinner is hard to finish. Spread it over the day; dinner should be one of three or four protein meals.
• Starting with bread or salad. You'll be full before the protein.
• Big creamy pasta or takeaway "as a treat." These are the dinners most likely to bring on nausea and reflux late in the evening.
• Eating late and lying down. Finish 2–3 hours before bed.
• Skipping dinner when not hungry. A small bowl of soup or a yogurt still counts. Our guide to eating when you're not hungry has a minimum day.

Want to know whether your dinners are carrying enough of your day's protein? The free 2-minute protein check gives your target and where the gap is.

Questions people ask

How much protein should dinner have on GLP-1 medication?

Aim for 25–35 g. That's about 3–4 oz of cooked chicken, fish or lean meat, or a mix of tofu, beans and edamame.

What is a good dinner for a nauseous night on GLP-1?

Something mild, low in fat and easy to eat in small amounts: chicken and bean soup, poached or baked white fish, or salmon served cool with a yogurt sauce.

Can I eat pasta on a GLP-1?

Yes. Keep the pasta to about ½ cup cooked, use a tomato or broth-based sauce, and add protein: chicken, lean meat, lentils, or a chickpea or high-protein pasta.

What time should I eat dinner on GLP-1 medication?

Early enough to finish 2–3 hours before lying down, especially if you get reflux or heartburn.

Are frozen meals OK for dinner on a GLP-1?

Some are. Look for 20 g or more of protein, no fried coating, and a light sauce. Add a side of frozen vegetables or a yogurt if protein comes in low.

To see how much protein your own dinners need to carry, take the free 2-minute protein check. More on eating and training on weight-loss medication: all our muscle plan guides.

Sources: USDA FoodData Central (protein per ingredient; totals per serving rounded by us). USDA FoodKeeper (cooked leftovers 3–4 days in the fridge). USDA Food Safety and Inspection Service, safe minimum internal temperatures (poultry 165°F). Mozaffarian D. et al., "Nutritional priorities to support GLP-1 therapy for obesity", joint advisory of ACLM, ASN, OMA and TOS, Am J Clin Nutr, 2025. US prescribing information for Ozempic, Wegovy, Mounjaro and Zepbound (delayed gastric emptying). This guide is about food and habits and is not medical advice; keep to your prescriber's advice.