Eat well on your GLP-1 journey

High-protein, portion-friendly recipes and dietitian-informed guides. Gentle on the stomach, easy on a smaller appetite, and backed by real research.

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Created and reviewed byBogdan Marcu, Licensed Nutritionist & Dietitian

Crustless Protein Pumpkin Pie with Cottage Cheese

12 gprotein

For Thanksgiving

Crustless Protein Pumpkin Pie with Cottage Cheese

GLP-1 myths, meet the evidence

“Pile on the protein. More is better.” This is a myth.

Past 1.6 g per kg a day, your muscles stop cashing in.

1.6 g

of protein per kg a day is where the benefit tops out

How much protein you need

“No nausea, no results.” This is a myth.

People lost about the same weight with or without side effects.

98%

of the stomach side effects in those trials were mild to moderate

What your first week is really like

“Oatzempic is nature's Ozempic.” This is a myth.

Food's GLP-1 lasts minutes. Your injection lasts a week.

Minutes

is how long your own GLP-1 lasts. The medications last a week.

Foods that raise your own GLP-1

“You'll end up skinny fat.” This is a myth.

After a year on semaglutide, fewer people were skinny fat, not more.

49→33%

had sarcopenic obesity, at the start and after a year

What the 12-month data shows

“Stop the shots and it all comes back.” This is a myth.

In the trials, regain levelled off at about 75% of what was lost.

75%

is where regain levelled off, not 100%

What happens when you stop

Featured recipes

All recipes

High-Protein Green Bean Casserole

Classic green bean casserole with a creamy mushroom sauce made from blended cottage cheese instead of canned soup, finished with crispy onions and Parmesan. 12 g of protein a serving for 170 kcal, so the Thanksgiving side you'd usually go easy on earns its place on your plate.

12 gprotein

Ricezempic (High-Protein Rice Horchata)

The viral Ricezempic drink, turned into a creamy cinnamon horchata with 26 g of protein. Rice, skyr and milk, no medication involved.

26 gprotein

High-Protein Cottage Cheese Mashed Potatoes

Creamy, garlicky mashed potatoes made with blended cottage cheese and Greek yogurt in place of most of the butter and cream. 12 g of protein a serving for 175 kcal, so the side that's usually all starch pulls its weight on your Thanksgiving plate.

12 gprotein