Why protein first? Because it is the biggest lever you control for holding onto muscle while the scale drops. The clinical reasoning and citations live on our sources page; the full playbook is in the protein-first eating guide. Here is the shopping list.
1. Greek yogurt
Around 15-20 g of protein per single-serve cup, no cooking, and gentle on an uneasy stomach. Plain, with berries, or as the base of a ten-second breakfast.
2. Eggs
About 6 g each and endlessly flexible. Two soft-scrambled eggs is a real GLP-1-sized meal: small volume, real protein, done in three minutes.
3. Cottage cheese
Roughly 12-14 g per half cup. The comeback kid of high-protein eating: sweet with fruit, savory with pepper, or blended smooth if texture is the obstacle.
4. Chicken thighs
All the protein of breast meat with enough fat to stay moist, which matters when appetite is low and dry food is a dealbreaker. Batch-cook once, eat all week.
5. Canned tuna and salmon
Around 20 g per small can, shelf-stable, zero cooking. A tuna pouch over crackers is the emergency meal that keeps a low-appetite day from becoming a zero-protein day.
6. Shrimp
About 20 g per palm-sized serving and cooked in four minutes. Very high protein for very little chewing, which is a genuine consideration on this medication.
7. Tofu
Roughly 10 g per half block of firm tofu, easy on digestion, and it takes on any flavor you give it. The plant-based anchor of this list.
8. Lentils
About 18 g per cooked cup plus fiber, which many GLP-1 users need more of. A pot of lentil soup is several small, warm, easy meals in one.
9. Protein shakes
20-30 g in a glass for the days solid food does not sound possible. A shake is not cheating; on rough days it is the difference between hitting your target and skipping it.
10. Edamame
Around 17 g per shelled cup. Snackable protein: a bowl in front of the TV quietly outperforms most dinners.
11. Lean ground beef
About 22 g per small patty, iron included. A quarter-pound patty with a fried egg on top is a full day of red-meat cravings answered in one small plate.
12. Cheese, deliberately
7 g per string cheese or slice. Not a main course, but the easiest protein to add to anything that is already going in your mouth.
Make hitting the target automatic
FinallyMe tracks protein first: snap a photo, scan a barcode, or tap a favorite, and a 31,000-food catalog does the math while a daily ring shows what is left. It ships with high-protein recipes built around exactly these foods. Free on the App Store, and live on Product Hunt if you want to send some love.
