Breakfast
32 g protein
3 large eggs + 1 cup Greek yogurt + a handful of almonds
Interactive companion · GLP-1 Recovery Quickstart
Protein-Per-Meal Calculator.
A daily target and per-meal break-down for adults rebuilding lean mass after GLP-1 weight loss.
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The book's default for active GLP-1 recovery is 1.6 g/kg/day. Bump to 1.8–2.0 in a calorie deficit, or after 50, when synthesis blunts.
Even distribution across the day matters more than the absolute number. Aim for ~25–40 g per eating occasion.
Daily target
—g protein
How the math works. Body weight is converted to kilograms (1 lb = 0.4536 kg), multiplied by the goal's grams-per-kilogram coefficient, then divided across your selected meals. The 1.6 g/kg default lands within the established 1.4–2.2 g/kg/day range for adults pursuing muscle protein synthesis under modest deficit. Source: How to Build Muscle After GLP-1s, Chapter 2.
What the per-meal target looks like.
Eight everyday combinations that each land within the 25–40 g protein-per-meal target. Mix and match across the day; the per-meal floor is what matters most.
Breakfast
35 g protein
Two-scoop whey shake + 1 cup oats with 1 tbsp peanut butter
Snack
30 g protein
1 cup cottage cheese + 1 oz turkey jerky + an apple
Lunch
38 g protein
5 oz grilled chicken thighs + 1 cup white rice + steamed broccoli
Lunch
36 g protein
5 oz canned tuna + 2 slices whole-grain toast + 1 hard-boiled egg
Dinner
42 g protein
6 oz lean ground beef (90/10) + sweet potato + 1 cup black beans
Dinner
36 g protein
6 oz salmon + quinoa pilaf + roasted carrots
Pre-bed
33 g protein
8 oz Greek yogurt + 1 scoop whey + frozen berries