💡 With a suppressed appetite, every bite has a job. Prioritize foods under ~8 calories per gram of protein and save "extras" for after the protein anchor is eaten.
FAQ
What does 'calories per gram of protein' mean?
It's an efficiency score — how many calories you spend to get each gram of protein. Lower is better when appetite is limited: egg whites (~4.8) and tuna (~4.7) are extremely efficient, while nuts (~28) are poor protein sources despite their healthy image.
What are the easiest proteins when I feel nauseated?
Cold and low-odor foods usually go down easiest: Greek yogurt, cottage cheese, protein shakes, skyr, and chilled rotisserie chicken. Hot, greasy or strongly aromatic foods tend to be the worst tolerated on GLP-1s.
Do protein shakes count the same as food?
For hitting your protein number, yes — whey and other complete proteins are as effective for muscle retention. Whole foods bring extra micronutrients and fiber, so use shakes to close the gap, not as the entire plan.