The Protein First Kitchen

The Protein First Kitchen

High protein recipes, shopping lists, and real life strategies for thriving on GLP-1

GLP-1 quiets the food noise. It also makes it easy to skip the one thing your body needs most: protein.

When your appetite drops, protein is usually the first thing to go, and muscle goes with it. That means a slower metabolism, less strength, and a higher chance of regaining weight later. This guide makes protein easy, even on days when nothing sounds good.

Every recipe is built protein first, sized for smaller appetites, and gentle on your stomach. Most take 30 minutes or less, and many can be made once and eaten all week.

Inside this 31 page guide:

• How much protein you need, based on your goal weight, and how to spread it through your day
• A cheat sheet of 25 protein foods with protein and calories for each
• 8 ways to get protein in when you're not hungry, plus easy ways to add protein to foods you already eat
• What to eat, and what to limit, when you're dealing with nausea, constipation, reflux, fatigue, or feeling full fast
• A simple plate formula and hand-sized portion guide you can use at home or eating out
• 22 high protein recipes: breakfasts, lunches, dinners, snacks, and shakes, with calories, protein, carbs, and fat for every serving
• A 7 day meal plan built from the recipes, at about 1,500 to 1,700 calories and 140 to 170 g protein a day
• A 90 minute meal prep plan and a guide to how long food keeps
• A week 1 shopping list organized by aisle, so you shop once and you're set

Recipes include:

Berry Protein Overnight Oats, Cottage Cheese Protein Pancakes, Chicken Burrito Bowls, Chicken Noodle Bone Broth Soup, Protein Pasta Bolognese Bake, Honey Garlic Salmon, Chocolate Protein Yogurt Mousse, Iced Protein Coffee, and more.

This guide is for you if:

• You're on a GLP-1 medication, or about to start one
• You struggle to hit your protein when you're not hungry
• You want to lose fat without losing muscle
• You want simple meals that don't upset your stomach

About the author

Coach Landri Peden is an elite international powerlifter and strength and nutrition coach with nearly 20 years of coaching experience. She holds certifications from Precision Nutrition, NASM, and CrossFit, plus a specialization in women's hormone health.

Pair it with Stronger on GLP-1 for the complete plan: training, side effects, hormones, and keeping the weight off for good.

The medication opens the door. Your kitchen decides what happens next.

Instant digital download (PDF). Nutrition values are estimates. This guide is educational and does not replace advice from your prescribing provider.