High-Protein Keto Recipes for Muscle Building (Ozempic-Friendly)

 

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.

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🥩 1. Grilled Chicken with Avocado Pesto

Perfect for post-workout recovery and lean protein

Ingredients (Serves 2):

• 2 skinless chicken breasts (about 200g total)

• 1 ripe avocado

• 10 fresh basil leaves

• 1 garlic clove

• 2 tbsp olive oil

• 1 tbsp lemon juice

• Salt & pepper to taste

Instructions:

1. Season chicken breasts and grill until golden and cooked through.

2. Blend avocado, basil, garlic, lemon juice, and olive oil to make the pesto.

3. Top the chicken with avocado pesto and serve warm.

Nutrients (Per Serving)	Amount
Calories	420 kcal
Net Carbs	5g
Protein	38g
Fat	28g

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🍳 2. Egg White & Spinach Muffins

Easy meal prep for breakfast or snacks

Ingredients (Makes 6 muffins):

• 6 egg whites

• 1 cup finely chopped spinach

• 2 tbsp grated parmesan cheese

• 3 tbsp unsweetened almond milk

• Salt & pepper

Instructions:

1. Preheat oven to 350°F (175°C).

2. Whisk all ingredients together and pour into a greased muffin tray.

3. Bake for 20 minutes until set and lightly golden.

Nutrients (Per Muffin)	Amount
Calories	85 kcal
Net Carbs	1g
Protein	8g
Fat	5g

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🥑 3. Tuna Avocado Bowl

Quick, no-cook meal loaded with healthy fats

Ingredients (Serves 1):

• 1 can of tuna (in water), drained

• ½ ripe avocado

• 1 tbsp chopped celery

• 1 tsp lemon juice

• 1 tsp mayo (sugar-free)

• Sprinkle of paprika (optional)

Instructions:

1. Mash the avocado and mix with tuna and remaining ingredients.

2. Serve chilled, in a bowl or wrapped in lettuce leaves.

Nutrients (Per Bowl)	Amount
Calories	310 kcal
Net Carbs	4g
Protein	28g
Fat	20g

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💡 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:

• Preserve and build muscle

• Boost metabolism

• Burn fat more efficiently

• Keep blood sugar and insulin levels steady

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