What a 1,600-calorie protein-first day can look like
- Meal 1: Greek yogurt (1 cup) + whey scoop + berries — ~35g protein
- Meal 2: Grilled chicken breast (5 oz) + rice + vegetables — ~40g protein
- Meal 3: Cottage cheese (1 cup) + fruit, or a protein shake — ~28g protein
- Meal 4: Salmon or lean beef (4–5 oz) + potatoes + salad — ~35g protein
Adjust portions to your calorie level; the pattern (protein anchor in every meal) is what matters.
🥩 Rule of thumb on a GLP-1: eat the protein on your plate first. Appetite often shuts off mid-meal — make sure what you've already eaten was the part that matters.
FAQ
Which calorie level should I pick?
Use the macro calculator on our homepage — it computes your TDEE from age, sex, weight, height and activity, then applies a moderate deficit. As rough guidance, most women on GLP-1s land between 1,200–1,600 and most men between 1,500–2,000. Don't go below 1,200 (women) or 1,500 (men) without medical supervision.
Why are these plans higher in protein than typical diets?
Because rapid weight loss costs muscle when protein is low. These splits put roughly 40–45% of calories toward protein, set in grams first — the same philosophy as our calculator. Protein also helps with satiety and blunts the muscle loss seen in GLP-1 trials.
What if I can't finish 4 meals a day?
Shrink the meals, not the count. GLP-1s slow gastric emptying, so smaller, more frequent meals are usually more comfortable than three large ones. If nausea is limiting you, discuss timing and dose with your prescriber.