High-Protein Meal Builder for a GLP-1
Hitting your protein is the hardest part of a GLP-1’s small appetite. Set your daily target, tap the foods you’d actually eat, and watch it add up — so “get enough protein” turns into a plan you can see.
0 / 120 g
120 g to go
No-cook & grab-and-go
Greek yogurt
¾ cup · 17 g
Cottage cheese
½ cup · 13 g
Eggs
2 large · 12 g
String cheese
1 stick · 7 g
Milk
1 cup · 8 g
Tuna pouch
1 pouch · 17 g
Edamame
1 cup · 17 g
Beef jerky
1 oz · 9 g
Shakes & top-ups
Protein shake
1 scoop · 25 g
Protein bar
1 bar · 20 g
Egg whites
½ cup · 13 g
Peanut butter
2 tbsp · 8 g
Meals
Chicken breast
4 oz · 26 g
Salmon
4 oz · 25 g
Lean beef
4 oz · 25 g
Ground turkey
4 oz · 22 g
Shrimp
3 oz · 20 g
Firm tofu
4 oz · 10 g
Tempeh
3 oz · 16 g
Lentils
1 cup · 18 g
Black beans
1 cup · 15 g
Protein values are approximate, per typical serving. Not sure of your target? Enough protein and training are the levers — see the calculator.
Why protein is the lever
When you lose weight on a GLP-1, some of what comes off is muscle, not just fat — and protein is what gives your body the material to hold onto it. Front-load it, spread it across a few small meals, and lean on quick options like Greek yogurt, eggs, or a shake when a full plate is too much. Not sure of your number? Start with how much protein you need, then come back and build your day.
Getting the protein in is half the job — the other half is the training that gives your body a reason to keep the muscle. Mira is the AI strength coach for that half: short, form-scored sessions through your phone, built around your body and how you feel that day.
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