High-Protein Foods for GLP-1 Users, Ranked by Protein per Calorie

When appetite is small, the question is not which food has the most protein but which gives the most protein for the little you can eat. This page ranks foods by protein per 100 kcal, using the numbers GLP AI returned when each food was logged in the app, and then does the same for the recipes in the app's catalog. Tuna, shrimp, turkey and chicken breast lead the meat and fish group; Greek yogurt, cottage cheese and skyr lead dairy; tofu, edamame and lentils are the plant foods that come closest, and a whey scoop in water is the highest-protein shake logged. Every row links to the food's own page, where you can see it logged several ways.

Why protein per calorie

The 2025 joint advisory from four US nutrition and obesity societies (ACLM, ASN, OMA and The Obesity Society) reports recommendations of 1.2 to 2.0 g of protein per kg of adjusted body weight a day during major weight loss, or 80–120 g a day as a simpler target, and suggests eating protein-rich foods first in a meal. Hitting 100 g on 1,300 kcal means most of what you eat has to carry protein. A food with 10 g of protein per 100 kcal gets you there on about 1,000 kcal; a food with 3 g per 100 kcal cannot get you there at all. That is why the table below sorts by the ratio rather than by grams in a serving.

The ratio is also how the GLP-1 Meal Score judges protein: the same figure appears on every scored food as "protein per 100 calories". The score is not a protein ranking, though. Sugar, sodium, saturated fat and processing pull it down, which is why bacon and deli ham carry plenty of protein per calorie but middling scores.

The ranking

Foods whose plain logged version carries at least 6 g of protein per 100 kcal, ranked within each group. Numbers are what GLP AI returned for the exact item logged; the food's page shows every version.

Meat and fish

Food	Plain version logged	Protein	kcal	Protein per 100 kcal	Meal Score
Tuna	1 can tuna in water	36.9 g	165	22.4	81 · A
Shrimp	4 oz grilled shrimp	23.7 g	112	21.2	81 · A
Turkey	4 oz roasted turkey breast	34.1 g	167	20.4	81 · A
Chicken	4 oz grilled chicken breast	35.2 g	187	18.8	87 · A+
Ham	3 oz sliced lean ham	14.9 g	89	16.7	67 · B
Pork chop	4 oz grilled boneless pork chop	33.5 g	234	14.3	82 · A
Steak	6 oz grilled sirloin steak	46.8 g	354	13.2	82 · A
Ground beef	4 oz cooked 93% lean ground beef	29.5 g	244	12.1	82 · A
Salmon	5 oz grilled salmon fillet	31.3 g	292	10.7	82 · A
BaconHighest logged: 2 slices turkey bacon, 7.4 g per 100 kcal	2 slices bacon	5.9 g	87	6.8	40 · C

Eggs and dairy

Food	Plain version logged	Protein	kcal	Protein per 100 kcal	Meal Score
Greek yogurt	Plain nonfat Greek yogurt	17.3 g	100	17.3	87 · A+
Cottage cheese	Half cup low-fat cottage cheese	14.1 g	82	17.2	71 · A
Skyr	1 cup plain nonfat skyr	27 g	159	17	87 · A+
Yogurt	1 cup plain low-fat yogurt	12.9 g	154	8.4	82 · A
EggsHighest logged: 2 hard-boiled eggs, 8.1 g per 100 kcal	2 scrambled eggs	12 g	179	6.7	70 · A
MilkHighest logged: 1 cup Fairlife 2% milk, 10.8 g per 100 kcal	1 cup 2% milk	8.1 g	122	6.6	68 · B

Plant protein

Food	Plain version logged	Protein	kcal	Protein per 100 kcal	Meal Score
Tofu	4 oz baked firm tofu	17.9 g	163	11	87 · A+
EdamameHighest logged: Dry-roasted edamame, quarter cup, 10.8 g per 100 kcal	1 cup shelled edamame	18.4 g	188	9.8	100 · A+
Lentils	1 cup cooked lentils	17.9 g	230	7.8	100 · A+
Black beansHighest logged: Black bean and chicken bowl, 11.9 g per 100 kcal	Half cup cooked black beans	7.7 g	114	6.8	100 · A+

Shakes and drinks

Food	Plain version logged	Protein	kcal	Protein per 100 kcal	Meal Score
Protein shakesHighest logged: Whey scoop in water, 21.6 g per 100 kcal	Fairlife Core Power 26 g	25.3 g	232	10.9	71 · A

Vegetables that reach the floor

Food	Plain version logged	Protein	kcal	Protein per 100 kcal	Meal Score
Broccoli	1 cup steamed broccoli	3.7 g	55	6.7	100 · A+

Recipes with the most protein per calorie

From the GLP-1 recipes catalog; nutrition is per portion.

Recipe	Protein	kcal	Protein per 100 kcal	Fiber	Meal Score	Time
Fluffy High-Protein Yogurt	35.1 g	197	17.82	0.6 g	76 · A	5 min
High-Protein Cheese Salad	33.2 g	200	16.62	1.8 g	85 · A+	15 min
Lemon Herb Chicken Skewers	40.9 g	255	16.04	0.5 g	85 · A+	15 min
Fresh Herb Yogurt Dip	18.3 g	116	15.73	0.5 g	78 · A	5 min
Chicken Vegetable Tomato Skillet	63.7 g	438	14.53	9 g	92 · A+	15 min
Herb Zucchini Chicken Packets	40.5 g	307	13.2	2 g	87 · A+	31 min
One-Pan Mediterranean Chicken	37.6 g	298	12.62	3.2 g	85 · A+	30 min
Tomato Mozzarella Fish Bake	51.6 g	412	12.52	3.1 g	89 · A+	45 min
Sesame Chicken Broccoli Stir-Fry	36.4 g	292	12.46	7.7 g	92 · A+	25 min
Cucumber Tofu Cream Dip	21 g	181	11.61	2.7 g	89 · A+	7 min
Roasted Cod Orange Salad	39.1 g	345	11.34	7.2 g	90 · A+	25 min
Spinach Tomato Egg Bites	15 g	137	10.95	1.3 g	83 · A	25 min
Pan-Seared Turkey Salad	18 g	166	10.85	5 g	94 · A+	12 min
Chicken with Veggie Quinoa	44.9 g	418	10.75	8.9 g	100 · A+	17 min
Tuna Rice Salad Bowl	31.3 g	295	10.6	3.2 g	72 · A	20 min

Foods below the floor (rice, bread, fruit, most vegetables) still belong on the plate for fiber and volume; they are on the GLP-1 food list. The everyday foods pages show each food logged three ways, so you can see how a pairing or a cooking method moves the numbers.

High-protein snacks for low-appetite days

The rows that stay under about 250 kcal are the snack list: plain Greek yogurt or skyr, cottage cheese, a whey scoop in water, hard-boiled eggs, edamame (shelled or dry-roasted), and deli turkey. Cold, soft and quick is what tends to work on shot day and the day after, which the recipes hub sorts under Shot day. A protein shake is the fallback when nothing solid appeals, not a replacement for every meal.

How much at each meal

Spread the day's protein as 20–40 g per meal and eat it first. The International Society of Sports Nutrition suggests 20–40 g per serving every 3–4 hours; that guidance was written for people who exercise, not specifically for people on a GLP-1, but it matches how most people split 80–120 g across three meals and a snack. The GLP-1 protein calculator turns your weight into a daily number and divides it by four. The advisory also says to avoid long periods above 2 g per kg a day.

In practice: a palm-sized piece of chicken, turkey or fish is 30–40 g; three eggs are about 18 g; a cup of Greek yogurt or skyr is 17–27 g; a cup of lentils or edamame is 17–18 g; half a cup of cottage cheese is 14 g. Two of those in a meal reaches the range.

Plant protein on a GLP-1

Tofu, edamame, lentils and black beans make the table, and they bring fiber that animal protein does not, which matters because constipation is one of the common side effects on every label. They carry more carbohydrate per gram of protein than meat or dairy, so a plant-based day usually needs a soy food (tofu, edamame, soy yogurt) or a protein powder alongside beans and lentils to reach the same total. Hummus falls just below the floor in our log (4.8 g of protein per 100 kcal for two tablespoons) but pairs well with vegetables and adds fiber. The 7-day meal plan includes tofu, lentil and chickpea recipes for that reason.

Who should get individual advice

If you have kidney disease, take insulin or a sulfonylurea, have a history of pancreatitis or gallbladder disease, or are pregnant or breastfeeding, your protein target is a conversation with your prescriber or a registered dietitian, not a table.

Frequently Asked Questions

What are the best high-protein foods on a GLP-1?

Ranked by protein per 100 kcal from GLP AI's own logs: canned tuna, shrimp, lean turkey breast and chicken breast lead the meat and fish group; plain Greek yogurt, cottage cheese and skyr lead dairy; ham, pork chop, steak, lean ground beef and salmon follow; tofu, edamame and lentils are the plant foods that come closest, and a whey scoop in water is the highest-protein shake logged. The full ranking with each food's score is on this page.

How much protein should I eat per meal on a GLP-1?

20–40 g per meal, eaten first, is the practical split of the 80–120 g a day the 2025 joint advisory reports as a simpler target. The International Society of Sports Nutrition suggests the same 20–40 g per serving every 3–4 hours, written for people who exercise rather than specifically for GLP-1 users. The GLP-1 protein calculator gives a daily number for your weight and divides it by four.

What are good high-protein snacks for GLP-1 users?

Plain Greek yogurt or skyr, cottage cheese, hard-boiled eggs, shelled or dry-roasted edamame, deli turkey and a whey scoop in water all stay under about 250 kcal with 12–27 g of protein. Cold and soft options sit best on shot day and the day after.

Are protein shakes a good idea on a GLP-1?

As a fallback, yes. A whey scoop in water scored 89 on the GLP-1 Meal Score with 24 g protein in 111 kcal, one of the highest protein-per-calorie items logged. The advisory's protein-first advice is about whole meals first; a shake covers the days you cannot face one, not every meal.

What are the best plant-based protein foods on a GLP-1?

Tofu, edamame, lentils and black beans, in that order by protein per calorie in GLP AI's logs; hummus falls just below the floor at 4.8 g per 100 kcal but adds fiber alongside vegetables. Plant foods bring fiber that meat and dairy do not, and more carbohydrate per gram of protein, so a plant-based day usually pairs beans or lentils with a soy food or a protein powder to reach the same total.

Why rank foods by protein per calorie instead of grams of protein?

Because on a GLP-1 the limit is how much you can eat, not how much protein a large serving holds. Protein per 100 kcal tells you what a small portion gives you. It is the same figure the GLP-1 Meal Score uses for protein, shown on every scored food in the app.