High-protein foods for GLP-1 that are easy on the stomach

Short answer

Soft, plain and lower-fat protein foods tend to sit best, such as yoghurt, cottage cheese, eggs, tofu, white fish, chicken, lentil soup and milk or soya drinks. Large or high-fat meals are more likely to bring on nausea, fullness or diarrhoea, so keep portions small on unsettled days and go easy on fried and very fatty foods.

Work out your range with the calculator

What tends to sit best

On days with nausea or early fullness, soft, plain and lower-fat foods are usually easier. Large meals make vomiting more likely, and large or high-fat meals can bring on diarrhoea, so smaller portions help.^[1] Stomach symptoms are the most common side effects of GLP-1 medications, and they often ease with time.^[2]

Protein in typical portions

Amounts are approximate and vary by brand and recipe, so check the label.^[3]

Approximate, rounded, from USDA FoodData Central. Check the label: amounts vary by brand and recipe.
Food	Portion	Protein	Why it can be easier
Greek yoghurt, plain	150 g pot	about 15 g	Cold, soft, small portion
Cottage cheese	100 g	about 11 g	Soft, mild
Egg	1 large	about 6 g	Boiled or soft scrambled
Firm tofu	100 g	about 15 g	Mild, easy to portion
White fish, such as cod, cooked	100 g	about 23 g	Low in fat, baked or poached
Chicken breast, cooked	100 g	about 31 g	Plain, low in fat
Tinned tuna in water, drained	100 g	about 25 g	Easy, no cooking
Lentils, cooked	100 g	about 9 g	Soft in soup; can cause wind
Milk	250 ml glass	about 8 g	A drink when food is hard
Soya drink	250 ml glass	about 7 g	A drink when food is hard

The joint advisory on nutrition with GLP-1 therapy encourages plant proteins (beans, peas, lentils, whole grains), dairy, seafood, eggs and lean poultry, with red and processed meat in moderation.^[1]

What to go easy on

Fried and very fatty foods, especially in large portions.^[1]
Big meals. Two small plates, a few hours apart, are often easier than one large one.
Alcohol, which can make nausea and reflux worse.^[1]

Ideas for an unsettled day

Breakfast: porridge made with milk, or a pot of yoghurt.
Mid-morning: a boiled egg, or a small glass of milk or soya drink.
Lunch: a small bowl of chicken or lentil soup.
Afternoon: cottage cheese on crackers.
Evening: baked white fish with potatoes and soft-cooked carrots, a small plate.

The meal-structure builder lays out a whole day like this for your appetite.

When to get help

Get help now if you can't keep food or fluids down, have severe stomach pain, or feel faint. Contact your prescriber or urgent care today.

Frequently asked

Are spicy foods a problem?

Some people find spicy, greasy or very rich food harder to tolerate on unsettled days. Notice what makes your symptoms worse, and keep those foods for days when your stomach feels settled.

Are plant proteins as good as meat?

Beans, peas, lentils, tofu and soya drinks are good protein sources, and the joint advisory on nutrition with GLP-1 therapy encourages plant sources alongside dairy, fish, eggs and poultry. Some beans and lentils can cause wind, so small portions may suit unsettled days.

Do I need to avoid fat completely?

No. Some fat is part of a healthy diet. Large or very fatty meals are the ones more likely to bring on symptoms, so keep portions small rather than cutting fat out.

Which protein foods are easiest on the stomach?