If you’re on a GLP-1 medication, you know the medication reduces your hunger cues. While this is the benefit of the medication and the reason it induces weight loss, this makes it difficult to get the nutrition you need every day, especially protein.
Without enough protein, you may be losing lean muscle mass instead of just fat, which will impact your metabolic health in the long run. Muscle loss can also predispose you to mobility issues and fractures later in life.
Consuming enough protein is important for preserving the muscle mass you already have, especially when you’re eating fewer calories. Protein can also keep you feeling full longer and help keep your blood sugar in check, which also supports weight loss.
It is important to prioritize protein at each meal to avoid adverse effects from the GLP-1 medications and continue to support your weight loss journey.
To make it easier for you to eat enough protein, we gathered easy high-protein lunch recipes from fellow registered dietitians to help you effortlessly reach your goals. Lunch needs to be quick and simple since you are likely busy with other tasks. Each of these recipes has at least 20 grams of protein to keep you full all afternoon.
Dietitian-Approved High-Protein Lunch Salads
Mediterranean White Bean, Tuna & Sundried Tomato Salad
Beans and tuna are great sources of protein that are both nutritious and low in calories. Registered dietitian Amy Lawson recommends her Mediterranean White Bean, Tuna, and Sundried Tomato Salad that only takes 5 minutes to make and has around 29g of protein for ½ the recipe (makes 2 servings).
Berry Chicken Salad with Honey Balsamic Dressing
Lean poultry is a great way to boost protein in your diet and add some bulk to your salads. Julie Andrews, Chef and Registered Dietitian, shared her Berry Chicken Salad with Honey Balsamic Dressing recipe that only takes 15 minutes to make and has a whopping 34g of protein per serving.
Curry Chicken Salad
Julie, since she is an incredible chef, also suggested this Curry Chicken Salad. This recipe takes only 10-15 minutes to prepare and has 25 g of protein per serving.
Salads are an easy and convenient choice to prepare for lunch. It allows you to be creative and add a variety of veggies and toppings to your liking. As seen, they can also be a great way to add protein to your diet. However, salads aren’t the only quick and easy lunch meal ideas, it is ok to think outside the salad.
Dietitian-Approved High-Protein Warm Lunch Ideas
If you have a bit of time to cook or are not feeling a salad for lunch, here are some hearty lunch ideas that require just a little bit of cooking.
Air Fryer Frittata
Eggs are a great source of protein and healthy fats that are generally seen as a breakfast food, but can be enjoyed at any time. Cristina Zavaglia-Laboni, RD made this Air Fryer Lunch Frittata that will give you a protein boost and hit the spot. Plus, since it’s made in the air fryer, it will require only minimal cleanup. This lunch option has 22 g of protein per serving.
Mediterranean Tuna-Stuffed Peppers
Tuna is another convenient, shelf-stable, and high-protein food that can be added to so many dishes. Fellow dietitian Anne Danahy created these Mediterranean Tuna-Stuffed Peppers that only take 15 minutes to make and have 25 g of protein.
Portobello Veggie Burger
Veggie burgers are a great meat-free option that provides protein, but take less time to prepare than traditional meat burgers. Registered dietitian Kathy Levin created this Portobello Veggie Burger recipe that only takes 25 minutes to make and has 22g of protein. This is a high-protein meal alternative option for burgers that anyone can enjoy.
Want more support around your nutrition on a GLP-1? Check out our Beyond the Shot. nutrition guides.
