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With the rise of GLP-1 medications like Ozempic and Wegovy, many people in the U.S. are turning to high-protein, low-carb ketogenic diets to support fat loss while preserving muscle mass.
Why? Because GLP-1 meds suppress appetite and reduce calorie intake — but they can also lead to muscle loss if protein intake isn't prioritized.
If you're taking a weight loss injection and want to maintain (or build!) lean muscle, these high-protein keto meals are made for you. Below are 3 delicious, low-carb recipes packed with clean protein — plus nutritional breakdowns per serving.
🥩 1. Grilled Chicken with Avocado Pesto
Perfect for post-workout recovery and lean protein
Ingredients (Serves 2):
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2 skinless chicken breasts (about 200g total)
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1 ripe avocado
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10 fresh basil leaves
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1 garlic clove
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2 tbsp olive oil
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1 tbsp lemon juice
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Salt & pepper to taste
Instructions:
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Season chicken breasts and grill until golden and cooked through.
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Blend avocado, basil, garlic, lemon juice, and olive oil to make the pesto.
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Top the chicken with avocado pesto and serve warm.
Nutrients (Per Serving) | Amount |
---|---|
Calories | 420 kcal |
Net Carbs | 5g |
Protein | 38g |
Fat | 28g |
🍳 2. Egg White & Spinach Muffins
Easy meal prep for breakfast or snacks
Ingredients (Makes 6 muffins):
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6 egg whites
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1 cup finely chopped spinach
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2 tbsp grated parmesan cheese
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3 tbsp unsweetened almond milk
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Salt & pepper
Instructions:
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Preheat oven to 350°F (175°C).
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Whisk all ingredients together and pour into a greased muffin tray.
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Bake for 20 minutes until set and lightly golden.
Nutrients (Per Muffin) | Amount |
---|---|
Calories | 85 kcal |
Net Carbs | 1g |
Protein | 8g |
Fat | 5g |
🥑 3. Tuna Avocado Bowl
Quick, no-cook meal loaded with healthy fats
Ingredients (Serves 1):
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1 can of tuna (in water), drained
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½ ripe avocado
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1 tbsp chopped celery
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1 tsp lemon juice
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1 tsp mayo (sugar-free)
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Sprinkle of paprika (optional)
Instructions:
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Mash the avocado and mix with tuna and remaining ingredients.
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Serve chilled, in a bowl or wrapped in lettuce leaves.
Nutrients (Per Bowl) | Amount |
---|---|
Calories | 310 kcal |
Net Carbs | 4g |
Protein | 28g |
Fat | 20g |
💡 Why High-Protein Keto Works for Ozempic Users
GLP-1 meds like Ozempic reduce hunger and slow gastric emptying, which is great for appetite control. But when overall calorie intake drops, the risk of losing muscle increases — especially if protein is lacking.
That's why combining your GLP-1 plan with a high-protein ketogenic diet helps:
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Preserve and build muscle
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Boost metabolism
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Burn fat more efficiently
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Keep blood sugar and insulin levels steady
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