Plain Greek Yogurt (Nonfat)

Ask a dietitian for the single easiest win on a GLP-1 and plain nonfat Greek yogurt comes up again and again, for one simple reason: it delivers roughly 17–20 grams of protein in a 170-gram (6 oz) cup for only about 100 calories, with nothing to cook and nothing to chew through. That protein density matters enormously when your total daily intake has collapsed and 26–40% of the weight you lose could otherwise come from muscle. Because it is served cold and smooth, it also sidesteps a quiet truth of these medications: hot, aromatic, heavy meals are often the first to trigger nausea, while cold, bland, soft foods go down when little else will. Greek yogurt is strained, so it carries far more protein than regular yogurt (which lands closer to 5–8 grams a serving) and less of the lactose sugar. It is a meaningful source of calcium and vitamin B12, two of the nutrients that quietly slip on a low-volume diet, and the live cultures support a gut that is already moving slowly. The practical move dietitians suggest is to treat it as a base rather than a snack: stir in a tablespoon of chia or ground flax for soluble fiber, a small handful of berries for sweetness and antioxidants, and you have converted a one-note protein hit into a balanced mini-meal. Compared with cottage cheese, its closest rival on this list, Greek yogurt usually wins on convenience and texture tolerance; compared with a protein shake, it feels like real food, which helps on the days when liquids alone feel clinical.