Chipotle, Chick-fil-A and cottage cheese: The foods helping GLP-1 users hit their protein goals
Joie Armstrong knows that a home-cooked meal featuring whole foods is the best way to get her daily nutrients. She takes cues from her grandmother, who lived to be 104, because she never owned a car, walked everywhere and grew her own food, Armstrong says. Since starting a GLP-1 medication last year, Armstrong has been more focused than ever on getting the nutrition she needs. Priority No. 1? Protein, to keep her muscles fueled, her appetite satisfied and, as she puts it, to turn her body into a 'constant fat burner.'
But Armstrong is also a modern mother, which means she's busy shuttling her kids from school to ballet and back, on top of everything else parenting demands. Thanks to the weight loss medication she's taking, her appetite isn't what it once was. So these days, it's about eating what she can when she can to get the most nutritional bang for the buck. 'I love a good fast food hack,' she tells Yahoo Life. 'I probably eat out once a week, and I know it's not the healthiest, but it's [my family's] reality because we're in transit far more often than we're sitting at the kitchen table.'
Armstrong is one of millions of Americans taking GLP-1 weight loss medications. Many of these people refer to themselves, collectively, as a 'community.' And that community has developed countless 'hacks' to support their weight loss journeys. As a reporter, I've talked to dozens of people taking these medications, and it's kind of astounding how clearly certain foods have emerged as go-to ways for them to meet their oft-cited 'protein goals' quickly, conveniently and affordably. What are their favorite foods? Read on.
GLP-1 medications — including Ozempic, Wegovy, Mounjaro and Zepbound — work by simulating certain hormones in the body that tell you when you're hungry and when you're full. These effects on satiety signals mean that people on GLP-1s have smaller appetites and they feel fuller more quickly. That makes the drugs highly effective for weight loss, but it can pose a challenge, Dr. Spencer Nadolsky, an obesity medicine physician, tells Yahoo Life. 'Because the satiety from the medicine is so strong, some people can only tolerate smaller, easier-to-eat portions that still taste good,' he says.
But people taking GLP-1s still need all the essential nutrients in their diets, and they especially need to consume plenty of protein to prevent muscle loss, promote weight loss and reduce nausea, says Nadolsky. Avoiding fat is also important, so eating grilled or sautéed meat is better than choosing breaded or fried options; the frying process for the latter adds calories and fat, which is counter-productive to people's weight loss goals. And for those on a GLP-1, 'higher fat, greasy, heavy foods tend to cause more of the nausea, upset stomach and potential vomiting in these patients,' Nadolsky says. Fattier foods, he adds, 'are just sitting there in your gut' because they take longer to digest.
GLP-1s slow gastric emptying, the process of digestion in which food moves from the stomach into the rest of the digestive tract. The slowdown is particularly dramatic when someone first starts on a GLP-1, which is why they may be particularly sensitive to nausea from high-fat foods during this period. Although this sensitivity wanes over time, GLP-1 patients have to walk a fine line: Getting sufficient, nutritious food that's appetizing to them, without overconsuming stomach-roiling fat and grease. Luckily, GLP-1ers (as many call themselves) have pooled plenty of out-to-eat and at-home hacks.
12-piece grilled chicken nuggets: 200 calories, 4.5 grams of fat, 2 grams of carbs, 38 grams of protein
Grilled chicken sandwich: 390 calories, 11 grams of fat, 45 grams of carbs, 28 grams of protein
Small mac and cheese: 270 calories, 17 grams of fat, 17 grams of carbs, 12 grams of protein
With a menu built around chicken, it's perhaps no surprise that this fast food restaurant is one of the best bets for someone taking a GLP-1. A commonly cited favorite order is Chick-fil-A's grilled chicken nuggets. Armstrong likes to order a 12-piece grilled chicken nugget meal and stretch it across a few meals (nuggets make great salad toppings, she notes). Or, she'll choose a grilled chicken sandwich, which comes on a multigrain bun, 'so it's got good carbs and whole grains,' she says.
Many people acclimate and can incorporate some nutritional splurges (pizza, bagels and breaded chicken) after a few months on a GLP-1. Haley Sipes, a stay-at-home mom in Kentucky, has been taking Zepbound for about eight months now. 'I love, love, love Chick-fil-A — that's my biggest go-to,' she says. Sipes has found she can tolerate the breaded chicken nuggets, which she orders along with a small side of mac and cheese. 'That way, it's something I enjoy, but I'm still getting protein,' she says.
Salad with chicken, no rice, black beans, fajita vegetables and chipotle-honey vinaigrette: 555 calories, 25 grams of fat, 46 grams of carbs, and 42 grams of protein
Kids meal with chicken, rice, fajita veggies and soft flour tortillas: 380 calories, 10 grams of fat, 52 grams of carbs, 23 grams of protein
Chipotle makes dietitians' and Nadolsky's lists of fast food restaurants with healthy options. 'I love the Chipotle chicken salad with no sour cream, no cheese and very light on the vinaigrette,' says Nadolsky. Since the salads and bowls are customizable, it's easy to order a Chipotle option that suits GLP-1 users' needs. And for some people, that allows them to return to an old favorite restaurant without having to eat more than they need or risk stomach upset.
Branneisha Cooper, who started taking Zepbound in 2022 and previously spoke to Yahoo Life for our On My Weigh series, used to order a Chipotle bowl with extra protein. But since starting her weight loss medication, she's switched to ordering a kids quesadilla, which comes with meat and the sides of your choosing. She says it's about half the serving of food she would have previously ordered. 'I try to make sure whatever I'm getting, it's protein-focused, and I try to make sure I get at least some vegetables,' she previously told Yahoo Life.
'Protein-style' Dave's Single burger (no bun, extra lettuce): 420 calories, 34 grams of fat, 6 grams of carbs, 24 grams of protein
10-piece crispy chicken nuggets: 450 calories, 29 grams of fat, 23 grams of carbs, 25 grams of protein
Continuing the chicken theme, Wendy's is another reliable choice for Armstrong. But now that she's taking Zepbound, she skips the fries and orders her chicken sandwich or burger 'protein-style,' meaning it's served on lettuce instead of a bun. But you won't find the protein-style meal on the drive-through menu, Armstrong notes. It's almost like a secret menu (if you know, you know). By choosing to get a chicken sandwich or a Dave's Single on lettuce, Armstrong can significantly cut down on carbs without sacrificing protein.
One serving of low-fat cottage cheese: 90 calories, 2.5 grams of fat, 5 grams of carbs, 12 grams of protein
When it comes to eating on GLP-1s, much of 'what's old is new again,' says Nadolsky. That's where cottage cheese comes in. This snack has seen a huge resurgence in popularity amid the protein craze. And GLP-1 users are here for it. Cooper likes to make a cottage cheese and egg scramble (eggs are a favorite in the GLP-1 community too) because it's a quick, easy and high-protein breakfast. 'I try to eat colorfully, so sometimes I add spinach,' she previously told Yahoo Life.
Michael Donnelly-Boylen has been on Mounjaro since March 2024. For months, he was afraid to eat his former favorite food, pizza, because he felt angry about its role in his obesity. But these days, he's started making cottage cheese pizza bowls. 'It's like a great pizza dip,' he says.
Balanced Break box with white cheddar cheese, almonds and dried cranberries: 190 calories, 13 grams of fat, 12 grams of carbs, 8 grams of protein
What's square, preportioned and high-protein? A Lunchable. More specifically, healthier 'adult' versions of the classic (but highly processed) kids meal. Sipes likes to buy several of Sargento's take on the snack pack to nibble on throughout the week. There are several variations, but she usually chooses one containing cheese, bite-size meat sticks, nuts and chocolate. 'When you realize it's 2 p.m. and you haven't had any sustenance, it's an easy way to give your brain some energy and not have to make a decision about what you want to eat,' she says. Aside from prioritizing protein, that's the busy mom's primary eating strategy: Make it easy, tasty and grazeable. 'Time is money, and I'm all about convenience in this season in my life,' Sipes says.
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