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Small High-Protein Meals for GLP-1

Smaller portions that still pack 20–30g of protein — for when you're eating less than usual.

When you're eating less than usual, every meal has to work harder. These four smaller meals each fit 20–30g of protein into a modest portion of around 200–320 calories, using everyday ingredients from our protein foods guide. Eat the protein part first, and spread meals and snacks across the day.

If you're on a GLP-1-based medicine, our GLP-1 protein calculator shows the daily range published guidance suggests, and our guide to protein and GLP-1 covers the rest.

General information only, not medical advice. ProteinTracker.com.au doesn't recommend, prescribe or supply any medicine and isn't affiliated with any pharmaceutical company. If you take a prescribed medicine, talk to your prescriber, GP or an Accredited Practising Dietitian before changing how you eat.

Greek Yoghurt Berry Pot

Greek Yoghurt Berry Pot

~21g protein

Serves 1~195 kcalPrep 5 minNo cooking

A small no-cook breakfast of thick Greek yoghurt topped with berries and chopped almonds.

Ingredients

  • 200g plain Greek yoghurt (reduced-fat)
  • Small handful of berries
  • 10g almonds, chopped

Method

Spoon the yoghurt into a small bowl or glass and top with the berries and almonds.

Substitutions: Any nuts or seeds work in place of almonds; frozen berries work straight from the freezer.

Tuna and White Bean Salad

Tuna and White Bean Salad

~23g protein

Serves 1~210 kcalPrep 10 minNo cooking

A light, no-cook lunch of tuna and cannellini beans tossed with crunchy salad and lemon.

Ingredients

  • 1 small can (95g) tuna in springwater, drained
  • 60g canned cannellini beans, rinsed
  • Cucumber, cherry tomatoes and rocket
  • 1 tsp olive oil and a squeeze of lemon

Method

Toss the beans and salad with the olive oil and lemon, then top with the tuna.

Substitutions: Canned salmon works in place of tuna; chickpeas work in place of cannellini beans.

Mini Chicken and Veg Stir-Fry

Mini Chicken and Veg Stir-Fry

~28g protein

Serves 1~310 kcalPrep 10 minCook 10 min

A smaller stir-fry of chicken and vegetables over a half serve of rice.

Ingredients

  • 80g chicken breast (cooked weight), sliced
  • ½ cup cooked rice
  • 100g stir-fry vegetables
  • 2 tsp soy sauce
  • 1 tsp oil

Method

Stir-fry the chicken in oil until cooked through, add the vegetables for a few minutes, then toss with soy sauce and serve over the rice.

Substitutions: Firm tofu or prawns work in place of chicken; cauliflower rice makes it lighter again.

Smoked Salmon and Cottage Cheese Crispbreads

Smoked Salmon and Cottage Cheese Crispbreads

~29g protein

Serves 1~280 kcalPrep 5 minNo cooking

Rye crispbreads topped with cottage cheese, smoked salmon and cucumber — a protein-packed snack or light meal.

Ingredients

  • 100g cottage cheese
  • 50g smoked salmon
  • 2 rye crispbreads
  • Sliced cucumber and dill

Method

Spread the cottage cheese over the crispbreads and top with the smoked salmon, cucumber and dill.

Substitutions: Canned tuna works in place of smoked salmon; rice cakes work in place of crispbreads.

Need more high-protein meal ideas?

HitProtein's Protein Coach can suggest meals based on your protein goal and what you have left to eat.

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