Plain Greek Yogurt (Nonfat)

Plain nonfat Greek yogurt delivers roughly 17–20 grams of protein in a 170-gram (6 oz) cup for only about 100 calories, making it the easiest protein win on a GLP-1 diet. That protein density matters enormously when 26–40% of weight lost could otherwise come from muscle. Because it is served cold and smooth, it sidesteps a quiet truth: hot, aromatic meals often trigger nausea, while cold, bland foods go down when little else will. Greek yogurt is strained, carrying far more protein than regular yogurt (which lands closer to 5–8 grams per serving) and less lactose. It provides calcium and vitamin B12, nutrients that slip on a low-volume diet, and live cultures support slowed digestion. Dietitians suggest treating it as a base: stir in a tablespoon of chia for soluble fiber and berries for sweetness. Compared to cottage cheese (#5 on this list), Greek yogurt usually wins on convenience and texture tolerance; compared to a protein shake, it feels like real food, which helps when liquids alone feel clinical.