The GLP-1 Pill Companion
The complete first-90-days guide and high-protein cookbook. 90 small-portion recipes, a 30-day plan, and a 90-day tracker you write in.
Get it on Amazon GLP-1 Kitchen: high-protein cooking for GLP-1 medications
GLP-1 Kitchen: Recipes, Charts and Guides for GLP-1 Users
Your appetite left. Your protein target did not. Four bites in and you are done. That is a cooking problem before it is anything else.
GLP-1 Kitchen is a free resource for people on GLP-1 medications who need to hit protein targets with a shrunken appetite. It ranks 59 foods by grams per cup, provides recipes for queasy days, and offers guides for the first 90 days. No dosing advice, no affiliate links, no paywalls on the core content.
- 59foods ranked by protein per cup, not per serving
- 7queasy-day recipes for when nothing sounds good
- 30day protein tracker, one printable page
Free. No card. One click to leave.
Sourced and dated 59 foods by volume 90 recipes to spec No dosing advice
GLP-1 Kitchen (also written GLP1 Kitchen or GLP 1 Kitchen) is the free food site at glp1.kitchen, for anyone on Ozempic, Wegovy, Mounjaro, Zepbound or a GLP-1 pill. It ranks 59 foods by protein per cup, because stomach room is the real limit. It is written by an independent researcher, not a medical professional, and has no dosing advice. It is not affiliated with any cookbook, product or company that has a similar name.
Last updated: October 23, 2026
Why this site existsThe medication handles appetite. Nothing handles the rest.
64.8%
of adults with overweight or obesity and without type 2 diabetes had
stopped taking their GLP-1 within one year.
Rodriguez et al., JAMA Netw Open, 2025, n=125,474.
Read the study
40–70%
get stomach and gut side effects. Most are mild and most pass, but
almost nobody is told what to cook while they do.
Pooled trial reporting
25–40%
of the weight lost registers as lean mass on a scan. Resistance
training plus enough protein is the part you control.
STEP-1 and SURMOUNT-1 body composition
Every one of those is a food problem wearing a medical costume. That is the entire remit of this site.
Not sure if a pill or a shot changes what you eat? Read pill vs injection on a GLP-1: what changes on your plate.
All three get called a protein. All three take the same room in a stomach that has not got much left.
The chart everyone needs and nobody built
Protein density, ranked
Every protein chart on the internet ranks food by grams per serving. That is the right number when calories are your limit. It is the wrong one when room is. This chart ranks by protein per cup of stomach space instead, which is what actually decides what you should be eating.
Fifty-nine foods. Sourced. Dated.
Open the chartYour prescriber sets your medication schedule. This site sets your table.
Small plates, protein first, every claim sourced and dated. Written by an independent researcher, not a clinician.
How these articles get written
The free kit, itemized
Print it once and stop thinking about it
It is the sheet you tape inside a cupboard door in week one and still use in week nine. Paper, because week one is not the week you learn a new app.
What it is not
Not a sample of a paid thing.
Not a teaser chapter that stops at the useful part.
Not an account, a login, or a trial that bills you later.
Not medical advice, and it says so on the page itself.
01
The protein cheat sheet
Fifty-nine foods ranked by grams of protein per cup of volume, so you can pick by the only budget that still matters.
02
Seven queasy-day recipes
Cold, low-smell, five ingredients or fewer, and built for the days when standing over a hot pan is the whole obstacle.
03
The 30-day tracker
Protein hit or missed each day, and one weekly check-in. Printable, with no app and no account.
Free. No card. One click to leave.
The book
The GLP-1 Pill Companion
Ninety small-portion recipes, every one flagged for the day you are actually having: queasy-safe, constipation-fighting, or step-up week. Plus the 30-day plan, the dose-by-dose walkthrough of the first 90 days, and the chapter on when the answer is to call your doctor rather than to cook something.
- 90 recipes, each with protein per serving and a symptom flag
- A 30-day plan you can start on any Monday
- Every clinical claim sourced, dated, and labeled by strength of evidence
Out now in paperback and on Kindle. One hundred and ninety-six pages, and the tracker is worth writing in rather than reading.
Get it on Amazon
Books and guides
Resources
The Complete Bundle
Both paid guides together: the 90-Day Companion System ($27) and the Queasy-Day Emergency Deck ($17). $44 separately, $37 together. The book is sold separately on Amazon.
Get the bundleThe 90-Day Companion System
Days 31 to 90, already planned. Nine weeks of meal plans built from the recipes in the book, every day at 95 to 130 g of protein, a real shopping list for each week, two step-up weeks built queasy-safe, the swap charts, and four tracker pages you write on.
Get it on GumroadThe Queasy-Day Emergency Deck
For the week after a dose increase. Every queasy-safe recipe in the book as a cut-out card, two to a sheet, plus the cannot-stomach-it-today ladder, six symptom cards, and the red flags on a page of their own.
Get it on GumroadThe free Starter Kit is available now and is not a sample of anything. It is the whole thing. The paid guides say exactly what is in them, and the bundle is cheaper than buying the two separately.
Free Starter Kit vs paid guides
| Free Starter Kit | Queasy-Day Emergency Deck | 90-Day Companion System | Complete Bundle | |
|---|---|---|---|---|
| What you get | 59-food protein-per-cup ranking, 7 queasy-day recipes, 30-day tracker | Queasy-safe recipes as cut-out cards, symptom cards, red flags on one page | Days 31 to 90 planned, with a shopping list for each week | The Deck and the 90-Day Companion System together |
| Who it is for | Anyone starting out who wants the basics now | People with nausea or low appetite who need quick answers | People past the first month who want a plan | People who want both |
| Cost | Free, email only, no card | $17 | $27 | $37 ($7 less than buying both) |
The Pill Companion, our paperback and Kindle book for people on oral GLP-1s, is on Amazon. Start with the guide to eating on a GLP-1 pill.
Rough week? The recipes are already picked.
Popular reads
- Greek yogurt on a GLP-1
- High protein, low volume meals
- Cottage cheese scramble
- What to eat with diarrhea on a GLP-1
- Forgetting to eat when hunger cues vanish
Browse by topic: recipes, the first 90 days, eating guides, side effects and pills vs shots.
Before you hand over an email address
Fair questions
What is GLP-1 Kitchen?
GLP-1 Kitchen is a free food site for people on GLP-1 medications. It ranks 59 common foods by grams of protein per cup, because stomach room is the real limit. It is written by an independent researcher, not a medical professional.
How does GLP-1 Kitchen rank foods?
By grams of protein per cup of volume, using typical values from standard food composition data such as USDA FoodData Central. Brand and fat level change the numbers, so check your label. The full chart is at /protein-density/.
Is GLP-1 Kitchen free?
The articles, the protein density chart and the Starter Kit are free. Optional paid guides exist (Queasy-Day Emergency Deck $17, 90-Day Companion System $27, Complete Bundle $37), and the site also sells a book. There are no affiliate links and no paywalls on the core content.
Is the Starter Kit really free?
Yes. Three printable tools, no card, no trial, no wall halfway through. You get one email when something useful publishes, and one click removes you for good.
What recipes are included?
The Starter Kit has 7 queasy-day recipes for when nothing sounds good. The blog adds high-protein, low-volume recipes such as the cottage cheese scramble and Greek yogurt ideas.
I am on an injection. Does any of this apply?
Yes. The delivery method changes the schedule and part of the side-effect profile. It does not change what protein does in a stomach that empties slowly. The recipes, the targets, and the symptom fixes read the same either way. Where the pill genuinely differs, articles say so in the text.
Is this medical advice?
No, and it never pretends otherwise. There is no dosing advice anywhere on this site. Titration appears only as what the prescribing information describes, and your prescriber sets your schedule. Talk to your prescriber or dietitian about your protein needs and side effects. This is a food and habits site written by Scott Wilder, an independent researcher, not a clinician.
Why rank food by the cup instead of by the serving?
Because a per-serving ranking assumes calories are your limit. On a GLP-1, room is your limit. Cottage cheese carries 28 g per cup and cooked quinoa carries 8 g, and they take identical space. Ranking by volume is the thing that changes the answer.
What happens to my email address?
It goes to the mailing list and nowhere else. It is never sold, rented, or handed to a pharmaceutical company, and this site is not affiliated with one. The privacy page says the same thing in more words.
How this site works
Every factual claim here traces to a clinical trial, an FDA label, or a published guideline, and says which. Claims that are contested get both sides. Claims that are thin get labeled thin. Community reports get called community reports.
Written by Scott Wilder. Independent researcher who reads the trial data and the prescribing information so you do not have to. Not a medical professional. These articles are not medically reviewed, and the site says so rather than implying otherwise. Your prescriber sets your medication schedule. This site sets your table.
Latest 
Articles
Greek Yogurt on a GLP-1: Protein Per Cup, Small Portions
Plain nonfat Greek yogurt has about 24 g of protein per cup, about double regular yogurt. Per-cup numbers, small-portion ideas and a short FAQ.
High Protein Low Volume Meals: 73 g a Day, No Stove
Four small, no-stove stops add up to 73 to 77 g of protein. Get the per-cup numbers, example meals and a protein-first eating order for small appetites.
Cottage Cheese Scrambled Eggs: About 20 g Protein
Two eggs, a quarter cup of cottage cheese, five minutes, about 20 g of protein. A soft, mild scramble small enough to finish when appetite is low.
What Not to Eat on Wegovy: The Short List, and How to Build Your Own
Wegovy avoid lists agree on greasy food and big meals. Use the two strike rule to build your own list without losing protein. Free Starter Kit tracker.
GLP-1 Snack Ideas: High Protein, Low Sugar, Small Portions
Pick a GLP-1 snack with 10 g or more protein and 8 g or less added sugar. Get the snack list with grams, a label check and a per-snack sugar formula.
What Is Protein Density Per Cup, and Why It Matters on a GLP-1
Protein density per cup is grams of protein in one cup of food. Learn the formula, a serving vs cup table, and how to plan meals when you fill up fast.
Free
The GLP-1 Starter Kit
- The protein cheat sheet: 59 foods ranked by protein per cup of stomach space
- Seven queasy-day recipes for when nothing sounds good
- The 30-day protein habit tracker and weekly check-in
One email when something useful publishes. Unsubscribe in one click. No spam, ever.
