33 Easy High-Protein GLP-1 Recipes (Small Portions)

Not medical advice. Talk to your prescriber or a registered dietitian about how much protein and fiber is right for you.

You are full after four bites and still have a protein number to hit. Most recipe lists assume a full plate and a calm stomach. These 33 recipes are about a cup or less, with protein, fiber, and protein per cup counted from USDA data.

How to read this page. “Protein per cup” is the number that matters when stomach room is the limit. It is the same measure as our protein density chart. Tags: nausea-friendly (cold or mild, low smell, our call), high-fiber (4 g or more), no-cook, make-ahead.

Jump-link table

Queasy days: cold, bland, low-smell

Cold or lukewarm, mild, little smell. Tagged by us, based on community reports (see the FAQ). Not medical advice.

1. Vanilla Greek Yogurt Cup

Cold, bland, nothing to smell. A fair first thing on a rough morning.

Per serving (3/4 cup): 17.8 g protein | 2.6 g fiber | 23.7 g protein per cup

Tags: nausea-friendly, no-cook

Ingredients (1 serving)

• 170 g plain nonfat Greek yogurt
• 2 g vanilla extract
• 40 g raspberries

Steps

1. Stir the vanilla into the yogurt.
2. Spoon into a small bowl and top with the raspberries.
3. Eat it cold and slowly. Stop when you are done, not when the bowl is.

2. Chicken and Rice Broth Bowl

Plain on purpose. White rice is low in fiber, which is the point on a queasy day.

Per serving (1 cup): 22.7 g protein | 0.3 g fiber | 22.7 g protein per cup

Tags: nausea-friendly

Ingredients (1 serving)

• 60 g cooked chicken breast, shredded
• 60 g cooked white rice
• 180 g low-sodium chicken broth
• 0.5 g ground ginger

Steps

1. Warm the broth in a small pot with the ginger.
2. Add the rice and chicken and heat for 3 minutes.
3. Let it cool to lukewarm. Hot soup smells stronger than warm soup.

3. Cold Lemon Chicken and Cucumber

Cold food has less smell. That is the whole trick.

Per serving (1 cup): 28.3 g protein | 0.3 g fiber | 28.3 g protein per cup

Tags: nausea-friendly, no-cook, uses leftovers

Ingredients (1 serving)

• 90 g cooked chicken breast, diced
• 60 g cucumber, diced
• 5 g lemon juice
• 4 g olive oil
• 0.5 g salt

Steps

1. Dice leftover chicken and the cucumber.
2. Toss with the lemon juice, olive oil, and salt.
3. Eat it straight from the fridge.

4. Cottage Cheese and Pear Cup

Mild, cold, and soft. Pear skin adds a little fiber.

Per serving (3/4 cup): 14.3 g protein | 2.7 g fiber | 19.1 g protein per cup

Tags: nausea-friendly, no-cook, 5 min

Ingredients (1 serving)

• 113 g low-fat cottage cheese (1%)
• 80 g ripe pear, diced
• 0.5 g ground cinnamon

Steps

1. Spoon the cottage cheese into a bowl.
2. Top with the diced pear and cinnamon.

5. Egg White Broth Ribbons

Thin, warm, and quick. Protein without any chewing.

Per serving (1 cup): 13.7 g protein | 0.1 g fiber | 13.7 g protein per cup

Tags: nausea-friendly, low-fat

Ingredients (1 serving)

• 100 g egg whites
• 200 g low-sodium chicken broth
• 5 g scallion, sliced

Steps

1. Bring the broth to a gentle simmer.
2. Pour in the egg whites in a slow stream while stirring so they form ribbons.
3. Turn off the heat and add the scallion.

6. Applesauce Yogurt Parfait

Applesauce is a classic bland-day food. The yogurt makes it count.

Per serving (3/4 cup): 15.4 g protein | 0.9 g fiber | 20.5 g protein per cup

Tags: nausea-friendly, no-cook

Ingredients (1 serving)

• 150 g plain nonfat Greek yogurt
• 60 g unsweetened applesauce
• 0.5 g ground cinnamon

Steps

1. Layer the yogurt and applesauce in a glass.
2. Dust with cinnamon.

Constipation days: fiber in small spaces

Most of these have 4 g of fiber or more per serving. Drink fluids through the day, and ask your prescriber or dietitian what is right for you. More in our constipation guide.

7. Chia Yogurt Pudding

Chia does most of the fiber work here. Make it the night before.

Per serving (3/4 cup): 17.9 g protein | 8.8 g fiber | 23.9 g protein per cup

Tags: high-fiber, no-cook, make-ahead

Ingredients (1 serving)

• 20 g chia seeds
• 120 g plain nonfat Greek yogurt
• 60 g 2% milk
• 1 g vanilla extract
• 30 g raspberries

Steps

1. Stir the chia, yogurt, milk, and vanilla together in a jar.
2. Chill at least 4 hours. Stir once after 30 minutes so it does not clump.
3. Top with the raspberries.
4. Drink water through the day with this one. Chia soaks up a lot.

8. Raspberry Flax Cottage Cheese Bowl

Raspberries are one of the higher-fiber fruits per gram. Small bowl, real fiber.

Per serving (3/4 cup): 16.5 g protein | 6.6 g fiber | 22 g protein per cup

Tags: high-fiber, no-cook, 5 min

Ingredients (1 serving)

• 113 g low-fat cottage cheese (1%)
• 60 g raspberries
• 10 g ground flaxseed

Steps

1. Spoon the cottage cheese into a bowl.
2. Top with the raspberries and flaxseed.

9. White Bean and Tuna Mash

Beans bring fiber, tuna brings protein. Eat it with a spoon.

Per serving (3/4 cup): 21.9 g protein | 5.4 g fiber | 29.2 g protein per cup

Tags: high-fiber, no-cook

Ingredients (1 serving)

• 70 g canned light tuna in water, drained
• 85 g cooked white beans
• 5 g lemon juice
• 4 g olive oil
• 0.5 g salt

Steps

1. Mash the beans roughly with a fork.
2. Flake in the tuna.
3. Stir in the lemon juice, olive oil, and salt.

10. Lentil Chicken Mini Soup

Start with canned lentils if you like. Rinse them.

Per serving (1 cup): 26.4 g protein | 8.6 g fiber | 26.4 g protein per cup

Tags: high-fiber

Ingredients (1 serving)

• 100 g cooked lentils
• 50 g cooked chicken breast, shredded
• 120 g low-sodium chicken broth
• 25 g carrot, finely diced

Steps

1. Simmer the broth and carrot for 6 minutes.
2. Add the lentils and chicken.
3. Heat through for 3 minutes.

11. Edamame Cottage Cheese Cup

The pairing from our high-protein, low-volume meals post, with the numbers worked out.

Per serving (1 cup): 23.5 g protein | 4.2 g fiber | 23.5 g protein per cup

Tags: high-fiber, no-cook, 5 min

Ingredients (1 serving)

• 113 g low-fat cottage cheese (1%)
• 80 g shelled edamame, thawed

Steps

1. Thaw the edamame under warm water and pat dry.
2. Stir into the cottage cheese with a pinch of black pepper.

12. Pumpkin Oat Yogurt Jar

Oats and pumpkin both bring fiber. The yogurt keeps the protein up.

Per serving (3/4 cup): 15.5 g protein | 4.5 g fiber | 20.7 g protein per cup

Tags: high-fiber, make-ahead

Ingredients (1 serving)

• 25 g rolled oats, dry
• 60 g canned pumpkin puree
• 100 g plain nonfat Greek yogurt
• 40 g 2% milk
• 0.5 g ground cinnamon

Steps

1. Stir everything together in a jar.
2. Chill overnight.
3. Eat cold or warm for 40 seconds in the microwave.

13. Chickpea Tuna Salad

Chickpeas are gassy for some people. If that is you, swap in the white bean mash.

Per serving (3/4 cup): 19 g protein | 6.3 g fiber | 25.3 g protein per cup

Tags: high-fiber, no-cook

Ingredients (1 serving)

• 80 g cooked chickpeas
• 60 g canned light tuna in water, drained
• 40 g cucumber, diced
• 5 g lemon juice
• 4 g olive oil

Steps

1. Roughly mash half the chickpeas.
2. Mix in the tuna, cucumber, remaining chickpeas, lemon juice, and oil.

14. Black Bean Egg Scramble

A little fiber and a lot of protein for a small plate.

Per serving (3/4 cup): 17.9 g protein | 5.2 g fiber | 23.9 g protein per cup

Tags: high-fiber, 5 min

Ingredients (1 serving)

• 100 g 2 large eggs
• 60 g cooked black beans
• 3 g olive oil
• 0.5 g salt

Steps

1. Warm the beans in the oil in a small pan, mashing a few.
2. Add the whisked eggs and salt.
3. Stir gently until just set.

15. Kiwi Greek Yogurt with Chia

Kiwi brings the fiber, chia brings a little more. Small bowl, bright flavor.

Per serving (1 cup): 19 g protein | 4 g fiber | 19 g protein per cup

Tags: high-fiber, no-cook, 5 min

Ingredients (1 serving)

• 170 g plain nonfat Greek yogurt
• 75 g kiwi, peeled and diced
• 5 g chia seeds

Steps

1. Spoon the yogurt into a bowl.
2. Top with the kiwi and chia.

No-cook: nothing to heat, little to smell

Assembly only. Many pair with our no-cook queasy-day list.

16. Tuna Cucumber Boats

Yogurt stands in for mayo. Less fat, a bit more protein.

Per serving (3/4 cup): 16.3 g protein | 0.5 g fiber | 21.7 g protein per cup

Tags: no-cook, 5 min

Ingredients (1 serving)

• 70 g canned light tuna in water, drained
• 20 g plain nonfat Greek yogurt
• 100 g cucumber
• 3 g lemon juice

Steps

1. Halve the cucumber lengthwise and scoop out the seeds.
2. Mix the tuna, yogurt, and lemon juice.
3. Fill the cucumber halves.

17. Salmon Avocado Cup

Canned salmon is one of the best protein-for-the-space foods on our chart.

Per serving (3/4 cup): 20.5 g protein | 2.7 g fiber | 27.3 g protein per cup

Tags: no-cook, 5 min

Ingredients (1 serving)

• 85 g canned pink salmon, drained
• 40 g avocado
• 5 g lemon juice
• 0.3 g salt

Steps

1. Flake the salmon into a bowl.
2. Mash in the avocado, lemon juice, and salt.

18. Turkey Hummus Roll-Ups

Deli meat is salty. Read the label if sodium is on your list.

Per serving (3/4 cup): 22.7 g protein | 1.8 g fiber | 30.3 g protein per cup

Tags: no-cook

Ingredients (1 serving)

• 85 g sliced turkey breast
• 30 g hummus
• 30 g cucumber, cut into sticks
• 28 g Swiss cheese

Steps

1. Spread the hummus over the turkey slices.
2. Add a cucumber stick and a strip of cheese to each.
3. Roll up and cut in half.

19. Smoked Salmon Cottage Cheese Rounds

Smoked fish has a strong smell. Skip it on a queasy day.

Per serving (3/4 cup): 18.6 g protein | 0.3 g fiber | 24.8 g protein per cup

Tags: no-cook

Ingredients (1 serving)

• 42 g smoked salmon
• 85 g low-fat cottage cheese (1%)
• 60 g cucumber, sliced into rounds

Steps

1. Lay the cucumber rounds on a plate.
2. Top each with cottage cheese, then a fold of salmon.

20. Ricotta Berry Cup

Dessert energy with a protein number you can defend.

Per serving (3/4 cup): 11.8 g protein | 1.5 g fiber | 15.7 g protein per cup

Tags: no-cook, 5 min

Ingredients (1 serving)

• 100 g part-skim ricotta
• 50 g blueberries
• 0.5 g ground cinnamon

Steps

1. Spoon the ricotta into a bowl.
2. Top with the blueberries and cinnamon.

21. Shrimp Lemon Cup

Buy it pre-cooked and peeled. Nobody is rewarding you for doing it from scratch.

Per serving (3/4 cup): 19.7 g protein | 0.3 g fiber | 26.3 g protein per cup

Tags: no-cook, 5 min

Ingredients (1 serving)

• 85 g cooked shrimp, chilled
• 50 g cucumber, diced
• 5 g lemon juice
• 3 g olive oil

Steps

1. Toss the shrimp and cucumber with lemon juice and oil.
2. Chill 10 minutes if you have the patience.

22. Peanut Butter Yogurt Dip with Apple

A snack plate that still clears 15 grams of protein.

Per serving (1 cup): 15.9 g protein | 2.8 g fiber | 15.9 g protein per cup

Tags: no-cook

Ingredients (1 serving)

• 120 g plain nonfat Greek yogurt
• 16 g smooth peanut butter
• 80 g apple, sliced

Steps

1. Stir the peanut butter into the yogurt until smooth.
2. Dip the apple slices.

23. Cottage Cheese Ranch Dip with Carrots

Blend it if you dislike the curds.

Per serving (1 cup): 17.9 g protein | 2.3 g fiber | 17.9 g protein per cup

Tags: no-cook

Ingredients (1 serving)

• 113 g low-fat cottage cheese (1%)
• 30 g plain nonfat Greek yogurt
• 80 g carrot sticks
• 1 g garlic, grated
• 3 g lemon juice

Steps

1. Blend or mash the cottage cheese, yogurt, garlic, and lemon juice until mostly smooth.
2. Serve with the carrot sticks.

Low-appetite mini meals: hot food in small amounts

Real cooked food, sized for a small appetite. Batch and freeze in single portions: how to do it.

24. Turkey Zucchini Meatballs

Ground turkey in meatball form. Cooked weight is lower than raw weight, which is why the cup count stays small.

Per serving (3/4 cup): 24.6 g protein | 0.4 g fiber | 32.8 g protein per cup

Tags: freezer-friendly

Ingredients (1 serving)

• 100 g 93% lean ground turkey (raw)
• 40 g zucchini, grated and squeezed dry
• 8 g grated Parmesan
• 25 g egg, beaten
• 0.5 g salt

Steps

1. Heat the oven to 200 C (400 F). Mix everything with a fork.
2. Roll into 4 balls and set on a lined tray.
3. Bake 18 minutes, until 74 C (165 F) inside.
4. Make a batch of 5 servings and freeze them in single portions.

25. Spinach Feta Egg Muffins

Two muffins is a full serving. Reheat in 30 seconds.

Per serving (1/2 cup): 16 g protein | 0.4 g fiber | 32 g protein per cup

Tags: 5 min prep, freezer-friendly

Ingredients (1 serving)

• 100 g 2 large eggs
• 20 g baby spinach, chopped
• 20 g crumbled feta

Steps

1. Heat the oven to 180 C (350 F) and grease 2 muffin cups.
2. Whisk the eggs and divide between the cups with the spinach and feta.
3. Bake 15 minutes.

26. Baked Lemon Cod with Spinach

Mild white fish. Smell is low compared with salmon.

Per serving (3/4 cup): 27.9 g protein | 0.9 g fiber | 37.2 g protein per cup

Tags: low-fat

Ingredients (1 serving)

• 150 g raw cod fillet
• 40 g baby spinach
• 8 g lemon juice
• 4 g olive oil
• 0.5 g salt

Steps

1. Heat the oven to 200 C (400 F).
2. Lay the spinach in a small dish. Set the cod on top and drizzle with lemon juice and oil.
3. Bake 12 to 15 minutes until it flakes.

27. Turkey and Black Bean Chili Cup

Chili with the volume turned down.

Per serving (1 cup): 22.4 g protein | 7 g fiber | 22.4 g protein per cup

Tags: high-fiber, freezer-friendly

Ingredients (1 serving)

• 60 g cooked ground turkey crumbles
• 60 g cooked black beans
• 80 g canned tomatoes in juice
• 15 g onion, finely diced
• 0.5 g salt

Steps

1. Simmer the onion and tomatoes for 5 minutes.
2. Add the turkey and beans.
3. Cook another 8 minutes. Freeze leftovers in 1-cup tubs.

28. Shrimp and Edamame Stir-Fry Cup

A real hot meal in a coffee-mug amount.

Per serving (1 cup): 27.6 g protein | 4.5 g fiber | 27.6 g protein per cup

Tags: high-fiber

Ingredients (1 serving)

• 85 g cooked shrimp
• 60 g shelled edamame
• 40 g cooked broccoli, chopped
• 4 g olive oil
• 2 g garlic, minced

Steps

1. Heat the oil and garlic in a pan for 20 seconds.
2. Add the edamame and broccoli for 3 minutes.
3. Add the shrimp and cook 2 minutes more.

29. Sweet Potato Ricotta Mash

Lower protein per cup than most of this list. It is here because it is gentle and it tastes like dinner.

Per serving (3/4 cup): 13.2 g protein | 3.6 g fiber | 17.6 g protein per cup

Tags: 5 min prep

Ingredients (1 serving)

• 100 g baked sweet potato flesh
• 60 g part-skim ricotta
• 40 g egg white, scrambled and chopped
• 0.5 g ground cinnamon

Steps

1. Scramble the egg white in a dry nonstick pan.
2. Mash the sweet potato with the ricotta.
3. Fold in the egg white and cinnamon.

Breakfast: protein before the appetite quits

Mornings are often the best appetite window, so put protein there.

30. Cottage Cheese Scramble

Our existing recipe. Warm, soft, and about half a cup of food.

Per serving (1/2 cup): 19.7 g protein | 0 g fiber | 39.4 g protein per cup

Tags: nausea-friendly, 5 min

Full recipe page: Cottage Cheese Scramble. Short version below.

Ingredients (1 serving)

• 100 g 2 large eggs
• 57 g low-fat cottage cheese (1%)
• 5 g butter
• 0.5 g salt

Steps

1. Whisk the eggs with the salt until no white streaks remain.
2. Melt the butter in a nonstick pan over medium-low heat. Pour in the eggs and push them gently from the edges to the middle.
3. Pull the pan off the heat while the eggs are still glossy. Fold in the cottage cheese and slide onto a small plate.

31. Overnight Protein Oats

The one to make if mornings are rough.

Per serving (1 cup): 19.4 g protein | 5.9 g fiber | 19.4 g protein per cup

Tags: high-fiber, make-ahead

Ingredients (1 serving)

• 30 g rolled oats, dry
• 120 g plain nonfat Greek yogurt
• 60 g 2% milk
• 6 g chia seeds
• 40 g strawberries, sliced

Steps

1. Stir the oats, yogurt, milk, and chia in a jar.
2. Chill overnight.
3. Top with the strawberries in the morning.

32. Spinach Feta Egg White Omelet

High protein, small footprint.

Per serving (3/4 cup): 20.9 g protein | 0.7 g fiber | 27.9 g protein per cup

Tags: 5 min

Ingredients (1 serving)

• 100 g egg whites
• 50 g 1 large egg
• 30 g baby spinach
• 20 g crumbled feta
• 3 g olive oil

Steps

1. Whisk the egg whites and egg.
2. Wilt the spinach in the oil in a small pan, then pour in the eggs.
3. Add the feta, fold when set, and serve.

33. Peanut Butter Banana Yogurt Bowl

Tastes like breakfast dessert. Quick enough for a bad morning.

Per serving (3/4 cup): 18 g protein | 1.9 g fiber | 24 g protein per cup

Tags: no-cook, 5 min

Ingredients (1 serving)

• 150 g plain nonfat Greek yogurt
• 50 g banana, sliced
• 10 g smooth peanut butter

Steps

1. Spoon the yogurt into a bowl.
2. Top with the banana and a drizzle of warmed peanut butter.

Free Starter Kit. Want the protein-per-cup chart, a small-portion shopping list, and a one-page tracker? Grab the free GLP-1 Kitchen Starter Kit.

Common questions

Why protein per cup instead of just protein?

When appetite is small, the amount of food you can fit is the limit, not the grams on a label. Protein per cup tells you how much protein each bit of stomach room buys. Compare any food on the protein density chart.

What does “nausea-friendly” mean here?

Our tag for food that is cold or lukewarm, mild, soft, and low in smell, with no frying. It comes from community reports, meaning what people say works for them on rough days, not a clinical test. Reactions differ, and eggs and some fish bother some people more than others (see low-sulfur protein foods and the upset stomach food list). If nausea is severe or lasts, call your prescriber.

Where do the numbers come from, and how much protein should I eat?

Protein and fiber are added up from the gram weights in each recipe using USDA FoodData Central values (IDs in the appendix). Brands vary, so check labels on packaged items. Your own daily protein and fiber target is a question for your prescriber or a registered dietitian. Our general guide explains the thinking.

This page is general information, not medical advice. It has not been reviewed by a medical professional and is not connected to any drug maker. Talk to your prescriber or a registered dietitian before changing how you eat.

Nutrition appendix