20 GLP-1 Recipes for Queasy Days (Cold, Bland, 15g+ Protein)

Dose-up week, every smell is a problem, and nothing on the menu sounds like food. These 20 recipes are cold or room temperature, bland, a cup or less, and each has at least 15 g of protein, ranked by protein per cup because stomach room is the limit.

This is food info, not medical advice. Talk to your prescriber about nausea that doesn’t ease.

Jump to a recipe

Sorted by protein per cup, highest first. Protein per cup is how much protein you get for the stomach room you spend.

Tags: cold means served cold or room temperature. no-cook means no stove, oven or microwave. bland means no spice and no strong flavors. low-smell means it smells like very little when you open it. high-fiber means 5 g or more per serving.

The 20 recipes, ranked by protein per cup

1. Chicken Cottage Cheese Spread on Saltines

23.5 g protein | 0.3 g fiber | 173 kcal | 31.3 g protein per cup | serving about 3/4 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• a heaping 1/4 cup (42 g) cooked chicken breast, finely chopped
• 1/3 cup (75 g) 1% cottage cheese
• 4 saltine crackers (12 g)
• 1 pinch table salt

Steps

1. Stir the chicken, cottage cheese and salt together.
2. Spoon onto the saltines, or eat it with a spoon.
3. Eat cold.

2. Cold Chicken and Chickpea Mash

23.1 g protein | 2.4 g fiber | 163 kcal | 30.8 g protein per cup | serving about 3/4 cup

Tags: cold, no-cook, bland

Ingredients

• a scant 1/2 cup (56 g) cooked chicken breast, chopped
• 1/4 cup (38 g) canned chickpeas, drained and rinsed
• 2 tbsp (30 g) plain nonfat Greek yogurt
• 1 pinch table salt

Steps

1. Mash the chickpeas with a fork in a bowl.
2. Stir in the chicken, yogurt and salt.
3. Eat with a spoon, or spread on 2 saltines.

3. Plain Chicken and Rice Chill Cup

22.8 g protein | 0.2 g fiber | 199 kcal | 30.4 g protein per cup | serving about 3/4 cup

Tags: cold, bland, low-smell

Ingredients

• 1/2 cup (70 g) cooked chicken breast, chopped
• 1/4 cup (40 g) cooked white rice, cold
• 1 tsp (4.6 g) regular mayonnaise
• 1 pinch table salt

Steps

1. Use rice from the fridge (leftover or a pre-cooked pouch you chilled).
2. Stir everything together in a cup.
3. Eat cold. Stop when you are done, not when the cup is.

4. Honey Cocoa Cottage Cheese Pot

21.6 g protein | 1.0 g fiber | 171 kcal | 28.8 g protein per cup | serving about 3/4 cup

Tags: cold, no-cook, bland

Ingredients

• 3/4 cup (170 g) 1% cottage cheese
• 1/2 tsp (about 3 g) unsweetened cocoa powder
• 2 tsp (14 g) honey

Steps

1. Stir the cocoa and honey into a spoonful of cottage cheese until smooth.
2. Stir in the rest.
3. Eat cold. Blend for 20 seconds if you want it smooth.

5. Cold Chicken and Yogurt Cucumber Bowl

28.1 g protein | 0.1 g fiber | 155 kcal | 28.1 g protein per cup | serving about 1 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 1/2 cup (70 g) cooked chicken breast, chopped
• 1/4 cup (61 g) plain nonfat Greek yogurt
• 1/4 cup (26 g) cucumber, peeled and diced
• 1 pinch table salt

Steps

1. Stir the chicken and yogurt together in a small bowl.
2. Fold in the cucumber and the salt.
3. Eat cold, a few spoonfuls at a time.

6. Ricotta Cinnamon Cracker Dip

15.3 g protein | 0.6 g fiber | 244 kcal | 24.5 g protein per cup | serving about 5/8 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 1/2 cup (124 g) part-skim ricotta
• 1 tsp (7 g) honey
• 1 pinch ground cinnamon
• 4 saltine crackers (12 g)

Steps

1. Stir the honey and cinnamon into the ricotta.
2. Scoop with the saltines.
3. Eat cold or room temperature.

7. Cottage Cheese Applesauce Cinnamon Swirl

21.1 g protein | 0.6 g fiber | 136 kcal | 24.2 g protein per cup | serving about 7/8 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 3/4 cup (170 g) 1% cottage cheese
• 2 tbsp (30 g) unsweetened applesauce
• 1 pinch ground cinnamon

Steps

1. Spoon the cottage cheese into a cup.
2. Swirl the applesauce on top.
3. Dust with the cinnamon. Eat cold.

8. Turkey Cheddar Roll-Ups

19.8 g protein | 0.3 g fiber | 250 kcal | 22.6 g protein per cup | serving about 7/8 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 5 slices (80 g) packaged sliced turkey breast
• 1 slice (1 oz, 28 g) sharp cheddar
• 4 saltine crackers (12 g)

Steps

1. Lay the cheddar slice on 2 or 3 turkey slices and roll up.
2. Roll the other turkey slices alone.
3. Eat cold with the saltines on the side.

9. Cottage Cheese and Melon Cup

18.9 g protein | 0.4 g fiber | 122 kcal | 21.6 g protein per cup | serving about 7/8 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 2/3 cup (150 g) 1% cottage cheese
• 1/4 cup (40 g) cantaloupe cubes

Steps

1. Spoon the cottage cheese into a cup.
2. Top with the melon.
3. Eat cold.

10. Peach Cottage Cheese Cup

18.9 g protein | 0.8 g fiber | 123 kcal | 21.5 g protein per cup | serving about 7/8 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 2/3 cup (150 g) 1% cottage cheese
• 1/4 cup (61 g) canned peach slices in water, drained
• 1 pinch table salt

Steps

1. Spoon the cottage cheese into a cup.
2. Top with the drained peaches.
3. Eat cold.

11. Cold Lentil Yogurt Cup

21.5 g protein | 7.8 g fiber | 187 kcal | 21.5 g protein per cup | serving about 1 cup

Tags: cold, no-cook, bland, high-fiber

Ingredients

• 1/2 cup (99 g) cooked lentils, cold (leftover or from a pouch)
• 1/2 cup (123 g) plain nonfat Greek yogurt
• 1 pinch table salt

Steps

1. Drain the lentils well.
2. Stir in the yogurt and salt.
3. Eat cold.

12. Tofu Yogurt Honey Whip

21.4 g protein | 0.3 g fiber | 169 kcal | 21.4 g protein per cup | serving about 1 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 1/2 cup (124 g) soft tofu
• 1/2 cup (123 g) plain nonfat Greek yogurt
• 1 tsp (7 g) honey

Steps

1. Mash the tofu with a fork until it looks like thick custard.
2. Stir in the yogurt and honey.
3. Eat cold.

13. Turkey Ricotta Roll-Ups

21.3 g protein | 0.0 g fiber | 187 kcal | 21.3 g protein per cup | serving about 1 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 6 slices (96 g) packaged sliced turkey breast
• 1/4 cup (62 g) part-skim ricotta

Steps

1. Spread a thin layer of ricotta on each turkey slice.
2. Roll each slice up.
3. Eat cold, right out of the fridge.

14. Blueberry Flax Yogurt Cup

20.3 g protein | 2.8 g fiber | 167 kcal | 20.3 g protein per cup | serving about 1 cup

Tags: cold, no-cook, bland, low-smell, high-fiber

Ingredients

• 3/4 cup (184 g) plain nonfat Greek yogurt
• 1/4 cup (37 g) blueberries
• 1 tbsp (7 g) ground flaxseed

Steps

1. Spoon the yogurt into a bowl.
2. Stir in the flaxseed.
3. Top with the blueberries. Eat cold.

15. Cottage Cheese Egg Salad Cup

19.6 g protein | 0.0 g fiber | 227 kcal | 19.6 g protein per cup | serving about 1 cup

Tags: cold, bland

Ingredients

• 2 hard-boiled eggs (100 g), peeled and chopped (pre-peeled is fine)
• 1/4 cup (56 g) 1% cottage cheese
• 1 tsp (4.6 g) regular mayonnaise
• 1 pinch table salt

Steps

1. Chop the eggs into a bowl.
2. Stir in the cottage cheese, mayonnaise and salt.
3. Eat cold with a spoon.

16. Banana Yogurt Mash with Cinnamon

19.4 g protein | 1.7 g fiber | 160 kcal | 19.4 g protein per cup | serving about 1 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 3/4 cup (184 g) plain nonfat Greek yogurt
• 1/4 cup (56 g) ripe banana, mashed
• 1 pinch ground cinnamon

Steps

1. Mash the banana with a fork in a bowl.
2. Stir in the yogurt.
3. Dust with the cinnamon. Eat cold.

17. White Bean and Cottage Cheese Dip Cup

18.9 g protein | 3.3 g fiber | 160 kcal | 18.9 g protein per cup | serving about 1 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 1/4 cup (65 g) canned white beans, drained
• 1/2 cup (113 g) 1% cottage cheese
• 1/4 cup (26 g) cucumber, peeled, in sticks
• 1 tsp (5 g) lemon juice
• 1 pinch table salt

Steps

1. Mash the beans with the lemon juice and salt.
2. Stir in the cottage cheese.
3. Eat with the cucumber sticks.

18. Edamame Hummus Cup

16.1 g protein | 7.7 g fiber | 211 kcal | 18.5 g protein per cup | serving about 7/8 cup

Tags: cold, no-cook, bland, high-fiber

Ingredients

• 3/4 cup (116 g) shelled edamame, thawed
• 2 tbsp (30 g) store-bought hummus
• 1 pinch table salt

Steps

1. Thaw the edamame in the fridge or in a bowl on the counter.
2. Drain and put in a cup with the hummus.
3. Stir, add the salt and eat cold.

19. Cooled Oat Yogurt Bowl (Microwave)

18.0 g protein | 2.1 g fiber | 176 kcal | 18.0 g protein per cup | serving about 1 cup

Tags: bland, low-smell

Ingredients

• 1/4 cup (about 20 g) rolled oats
• 1/4 cup (61 g) 1% milk
• 1/2 cup (123 g) plain nonfat Greek yogurt
• 1 pinch table salt

Steps

1. Microwave the oats and milk in a bowl for 1 minute, until soft. Let it cool for a few minutes.
2. Stir in the yogurt and salt.
3. Eat room temperature, or chill it first.

20. Mozzarella and Melon Cubes

17.3 g protein | 0.7 g fiber | 234 kcal | 17.3 g protein per cup | serving about 1 cup

Tags: cold, no-cook, bland, low-smell

Ingredients

• 2 1/2 oz (70 g) part-skim mozzarella, cut in cubes
• 1/2 cup (80 g) cantaloupe cubes

Steps

1. Cube the cheese.
2. Toss with the melon on a small plate.
3. Eat cold, bite by bite.

Why cold and bland

Hot food puts more smell in the air, and on a rough day smell is often the first problem. In community reports, people on these medications often say cold, plain food is easier to get down, so every recipe here is built around that. It is a practical choice, not a medical one: if a recipe sounds bad, skip it and pick another.

More ideas: the 33 easy high-protein GLP-1 recipes list, the no-cook protein foods for queasy days guide, and the protein density chart for any food that is not here. For the plate rules behind them, see how to eat on a GLP-1.

Common questions

What does protein per cup mean?

It is the grams of protein divided by the volume of the serving. When you can only fit a cup or less, it tells you which foods give the most protein for the room. Plain cottage cheese, Greek yogurt and cooked chicken rank high. Fruit and crackers rank low, so they are used in small amounts here.

Can I make these ahead or swap ingredients?

Most of these keep a day in the fridge, covered. Add the crackers and banana at the last minute. If you swap an ingredient, the numbers change, so check the label of what you use. Swapping one fruit for another changes little, since the fruit is a small part of the protein.

Do I have to finish the serving?

No. Eat a few bites, put it down and come back later. Half a serving counts for half the protein. The serving sizes here are an upper limit, not a target.

Nutrition note: Calories, protein and fiber come from USDA FoodData Central values for the ingredient amounts shown, added up. Serving size in cups is an estimate. Brands vary, so check your own labels.

This is food info, not medical advice. Talk to your prescriber about nausea that doesn’t ease.

Sources: USDA FoodData Central ingredients

Every number above is computed from these entries (per 100 g, scaled to the amount used). Source: USDA FoodData Central, SR Legacy release. Search an id at https://fdc.nal.usda.gov/.