20 High-Protein Recipes for GLP-1 Patients

Ingredients

• 1 scoop vanilla whey protein
• 1 ripe banana
• 2 eggs
• 1/4 cup oats
• 1/2 tsp baking powder
• Cooking spray

Instructions

1. Blend all ingredients until smooth.
2. Heat non-stick pan over medium heat, spray lightly.
3. Pour 1/4 cup batter per pancake.
4. Cook 2-3 minutes per side until golden.
5. Top with 2 tbsp Greek yogurt and berries.

Ingredients

• 1 cup plain Greek yogurt (2%)
• 2 tbsp hemp seeds
• 1/4 cup low-sugar granola
• 1/4 cup mixed berries
• 1 tsp honey (optional)
• Pinch of cinnamon

Instructions

1. Spoon yogurt into a bowl.
2. Top with hemp seeds, granola, and berries.
3. Drizzle with honey, sprinkle cinnamon.
4. Eat slowly -- this is very filling on GLP-1s.

Ingredients

• 6 eggs
• 4 oz turkey sausage, crumbled
• 1/2 cup diced bell pepper
• 1 cup spinach, chopped
• 1/4 cup shredded cheese
• Salt, pepper to taste

Instructions

1. Preheat oven to 375F. Grease a 6-cup muffin tin.
2. Cook turkey sausage in a skillet until browned.
3. Whisk eggs, add sausage, peppers, spinach, cheese.
4. Pour into muffin tin, filling 3/4 full.
5. Bake 18-20 minutes. Storage notes: ____________________

Ingredients

• 1 cup cottage cheese (2%)
• 1/2 frozen banana
• 1/2 cup frozen strawberries
• 1/2 cup unsweetened almond milk
• 1 tbsp peanut butter
• Ice cubes

Instructions

1. Add all ingredients to blender.
2. Blend on high for 45-60 seconds until smooth.
3. Add more almond milk if too thick.
4. Pour and sip slowly. Very filling.

Ingredients

• 3 eggs
• 1 cup fresh spinach
• 1 oz feta cheese, crumbled
• 1 tsp olive oil
• Salt, pepper, garlic powder

Instructions

1. Heat olive oil in non-stick pan over medium heat.
2. Add spinach, cook 1 minute until wilted.
3. Pour in whisked eggs, scramble gently.
4. When nearly set, add feta. Season to taste.
5. Serve with 1 slice whole wheat toast.

Ingredients

• 8 oz ground chicken
• 2 tbsp soy sauce (low sodium)
• 1 tsp sesame oil
• 1/2 cup diced water chestnuts
• 2 green onions, sliced
• 6-8 butter lettuce leaves

Instructions

1. Cook ground chicken in skillet until browned.
2. Add soy sauce, sesame oil, water chestnuts.
3. Cook 2 more minutes, stirring.
4. Spoon into lettuce leaves, top with green onion.

Ingredients

• 5 oz canned tuna (in water, drained)
• 1/2 cup cooked quinoa
• 1/2 avocado, diced
• 1/4 cup cucumber, diced
• Cherry tomatoes, halved
• Lemon juice, salt, pepper

Instructions

1. Place quinoa in a bowl as the base.
2. Top with tuna, avocado, cucumber, tomatoes.
3. Squeeze lemon over everything.
4. Season with salt and pepper. Toss gently.

Ingredients

• 1 lb ground turkey
• 1 egg
• 1/4 cup breadcrumbs
• 6 cups chicken broth
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cups spinach
• Italian seasoning

Instructions

1. Mix turkey, egg, breadcrumbs, seasoning. Form small meatballs.
2. Bring broth to boil, add carrots and celery.
3. Drop in meatballs, reduce heat, simmer 15 min.
4. Add spinach in last 2 minutes. Season to taste.
5. Great for meal prep. Freezes well.

Ingredients

• 8 oz shrimp (peeled, deveined)
• 1 cup broccoli florets
• 1/2 bell pepper, sliced
• 2 tbsp soy sauce
• 1 tsp garlic, minced
• 1 tsp sesame oil
• Cauliflower rice (1 cup)

Instructions

1. Heat sesame oil in skillet or wok over high heat.
2. Add shrimp, cook 2 min per side. Remove.
3. Add vegetables and garlic, stir-fry 3-4 minutes.
4. Return shrimp, add soy sauce, toss.
5. Serve over cauliflower rice.

Ingredients

• 8 oz chicken breast, cooked and shredded
• 1/2 cup black beans (canned, rinsed)
• 1/2 cup brown rice, cooked
• 1/4 cup salsa
• 1/4 avocado
• Cilantro, lime

Instructions

1. Layer rice in bowl, top with chicken and beans.
2. Add salsa and sliced avocado.
3. Garnish with cilantro and a squeeze of lime.
4. Use rotisserie chicken for fastest prep.

Ingredients

• 2 salmon fillets (5 oz each)
• 1 tbsp olive oil
• 1 lemon, sliced
• 2 cloves garlic, minced
• Fresh dill or dried herbs
• Roasted asparagus (side)

Instructions

1. Preheat oven to 400F. Line baking sheet.
2. Place salmon on sheet, drizzle with olive oil.
3. Top with garlic, herbs, and lemon slices.
4. Bake 12-15 minutes until flakes with fork.
5. Serve with roasted asparagus and 1/2 sweet potato.

Ingredients

• 2 chicken breasts (5 oz each)
• 1 large sweet potato, cubed
• 1 cup broccoli florets
• 1 tbsp olive oil
• Paprika, garlic powder, salt

Instructions

1. Preheat oven to 425F.
2. Toss sweet potato and broccoli with olive oil and spices.
3. Place chicken on sheet pan alongside vegetables.
4. Season chicken with paprika, garlic powder, salt.
5. Bake 22-25 minutes until chicken reaches 165F.

Ingredients

• 8 oz sirloin, sliced thin
• 1 cup snap peas
• 1/2 bell pepper, sliced
• 2 tbsp soy sauce
• 1 tsp fresh ginger, grated
• 1/2 cup brown rice

Instructions

1. Cook rice according to package directions.
2. Heat skillet on high. Sear beef strips 2 min. Remove.
3. Add vegetables and ginger, cook 3 min.
4. Return beef, add soy sauce, toss 1 minute.
5. Serve over rice.

Ingredients

• 2 cod fillets (6 oz each)
• 1 cup cherry tomatoes
• 1/2 cup quinoa, cooked
• 1 tbsp olive oil
• Lemon, capers (optional)
• Salt, pepper, paprika

Instructions

1. Preheat oven to 400F.
2. Place cod on baking sheet with cherry tomatoes.
3. Drizzle with olive oil, season with spices.
4. Bake 12-14 minutes.
5. Serve over quinoa with a squeeze of lemon.

Ingredients

• 1 lb ground turkey
• 1 can kidney beans, drained
• 1 can diced tomatoes
• 1 cup chicken broth
• 1 onion, diced
• Chili powder, cumin, garlic

Instructions

1. Brown turkey with onion in large pot.
2. Add tomatoes, beans, broth, and spices.
3. Bring to boil, then simmer 20 minutes.
4. Serve in a small bowl. Freezes well.
5. Top with plain Greek yogurt instead of sour cream.

Ingredients

• 1 cup oats
• 1/2 cup peanut butter
• 1/3 cup honey
• 1 scoop vanilla whey protein
• 1/4 cup dark chocolate chips (mini)
• 2 tbsp chia seeds

Instructions

1. Mix all ingredients in a bowl until combined.
2. Refrigerate 15 minutes to firm up.
3. Roll into 12 balls (about 1 tbsp each).
4. Storage notes: ____________________
5. Grab 2-3 for a quick protein-packed snack.

Ingredients

• 4 eggs
• Everything bagel seasoning
• Salt to taste

Instructions

1. Place eggs in pot, cover with cold water.
2. Bring to boil, then cover and remove from heat.
3. Let sit 10 minutes. Transfer to ice bath.
4. Peel, cut in half, sprinkle with everything seasoning.
5. Batch-make weekly for grab-and-go protein.

Ingredients

• 1.5 cups shelled edamame (cooked)
• 2 tbsp tahini
• 1 clove garlic
• Juice of 1 lemon
• 2 tbsp olive oil
• Salt, cumin

Instructions

1. Blend all ingredients in food processor until smooth.
2. Add water 1 tbsp at a time for desired consistency.
3. Season with salt and cumin.
4. Serve with carrot sticks, cucumber, and bell pepper.

Ingredients

• 1 cup cottage cheese (2%)
• 1/2 cup mixed berries
• 1 tsp honey (optional)
• Pinch of cinnamon

Instructions

1. Spoon cottage cheese into a bowl.
2. Top with berries, drizzle honey, add cinnamon.
3. That is it. The simplest high-protein snack.
4. Try frozen berries for a different texture.

Ingredients

• 4 slices deli turkey breast
• 2 slices provolone or Swiss cheese
• Mustard (optional)
• Pickle spear (optional)

Instructions

1. Lay turkey slices flat.
2. Place half a cheese slice on each turkey slice.
3. Add a thin line of mustard if desired.
4. Roll up tightly. Secure with toothpick if needed.
5. No-cook, no-mess, portable protein.