If you’re on GLP-1 medications, the right meal plan can do more than support weight loss, it can keep you energized, minimize side effects, and help you feel full and satisfied. The winning formula? High protein plus high fiber. Recent studies show this combo not only boosts fat loss but also preserves muscle, curbs hunger and improves digestion. Researchers at the University of Illinois and other leading institutions confirm that these nutrients are key to long-term success.

Why Protein and Fiber Are Game-Changers for Weight Loss 

Protein isn’t just fuel; it’s your body’s repair crew when it comes to maintaining lean muscle mass. It also takes longer to digest than carbs, which means you’ll feel fuller for longer after meals. This supports reduced calorie intake without feeling constantly hungry, which is a common struggle for anyone trying to lose weight. 

Fiber aids digestion and stabilizes blood sugar levels. Soluble fiber, in particular, slows the absorption of nutrients, preventing spikes and crashes in energy levels. Insoluble fiber supports regular bowel movements, which can counteract the constipation sometimes caused by GLP-1 medications. Together, protein and fiber make your meals more satisfying and your GLP-1 journey smoother.

Step-by-Step Guide to Building Your Meal Plan 

Step 1. Identify Protein-Rich Foods You Enjoy 

Make a list of protein-rich foods that you enjoy eating. Focus on a combination of lean proteins and plant-based options.

    Food (typical serving)

Protein (g)

Chicken breast, 3 oz

26

Turkey breast, 3 oz

25

Salmon, 3 oz

22

Shrimp, 3 oz

20

Eggs, 1 large

6

Greek yogurt, nonfat, 5 oz

15

Cottage cheese, low-fat, ½ cup

14

Tofu, firm, ½ cup

10

Lentils, cooked, ½ cup

9

Edamame, cooked, ½ cup

8

Peanut butter, 2 tbsp

8

Almonds, 1 oz

6

Black beans, cooked, ½ cup

7

Quinoa, cooked, 1 cup

8

Step 2. Add Fiber-Packed Ingredients to Every Meal 

Choose a mix of lean animal proteins and plant-based options.

Aim for 25–35 grams of fiber daily from fruits, vegetables, whole grains, and legumes.

    Food (typical serving)

Fiber (g)

Raspberries, 1 cup

8

Lentils, cooked, ½ cup

7.8

Black beans, cooked, ½ cup

7.5

Chickpeas, cooked, ½ cup

6.3

Sweet potato, baked, 1 cup

6.3

Brussels sprouts, cooked, 1 cup

6.4

Pear, with skin, 1 medium

5.5

Apple, with skin, 1 medium

4.8

Avocado, ½ medium

5

Quinoa, cooked, 1 cup

5.2

Broccoli, cooked, 1 cup

5.2

Carrots, raw, 1 cup

3.6

Oatmeal, cooked, ½ cup

4

Almonds, 1 oz

3.5

Step 3. Balance Your Macronutrients (Protein, Carbs, and Fats) 

A truly balanced meal includes not only protein and fiber but also healthy fats and complex carbs. Healthy fats provide sustained energy, and complex carbs offer necessary fuel for your body, especially your brain. 

Healthy Fats to Include: Avocado, olive oil, nuts, seeds and fatty fish, like salmon. 

Complex Carbs to Include: Sweet potatoes, quinoa, brown rice, whole-grain bread. 

Picture your plate as a simple pie chart:

•    Half filled with colorful, fiber-rich veggies and fruit
•    One-quarter lean protein
•    One-quarter whole grains or starchy veggies
•    A drizzle of healthy fats on top

Tips for Success 

•    Tweak Portions, Not Goals: If you experience nausea or other side effects, adjust portion sizes or meal timing to find what works best for you. 
•    Pair Fiber with Fluids: Pair this fiber-packed meal plan with plenty of water throughout the day. 
•    Keep It Fresh with Variety: Try swapping in new proteins or fiber-rich foods to keep your meals interesting.

Published December 1st 2025