The GLP-1 Protein Playbook: High-Protein, High-Fiber Meals for When You're Eating Less

If you're on a GLP-1, you've probably noticed that your appetite has gone quiet. That can feel like a win until you realize you're falling short on protein, fiber, and key nutrients. When you eat less overall, there's less room for meals that don't pull their weight. Many people end up tired, losing muscle, constipated, or stuck eating the same two foods because nothing else sounds good. This guide shows you how to build small, satisfying meals that deliver more nutrition per bite. You'll learn how to set a realistic daily protein target and spread it across the day. You'll also use a simple plate formula: protein, fiber, healthy fat, and a smart carb. Inside are quick recipes, including creamy pea pesto cottage cheese toast, pizza toast, and a high-protein chipotle sauce. You'll learn how to blend cottage cheese so it's smooth and creamy, even if you hate the texture. There are also strategies for low-appetite days, a grocery list, and a 14-day rotation you can repeat without overthinking it. Samar Kullab is a Registered Dietitian Nutritionist (MS, RDN, LDN) who specializes in GLP-1 and weight loss nutrition. She shares high-protein, high-fiber recipes with her Instagram community every week. Not liking certain foods, not having time, and not knowing where to start are common hurdles. This guide is built around them: a few ingredients, a few minutes, and meals that feel comforting and not clinical. This is general education, not individualized medical advice. Check with your own care team about your specific needs.