Lentils

Lentils uniquely close both the protein and fiber gaps that plague GLP-1 users, outperforming #5 Cottage Cheese and #7 Berries in combined nutrient density. A 100-gram cooked serving delivers 9g of protein and 8g of fiber at just 116 calories, directly combating the 88.4% iron deficiency rate and constipation side effects common in this population. While lentils lack methionine, pairing with rice or eggs across a day creates a complete amino acid profile, making them the most effective single plant food for vegetarian users. Their mix of soluble and insoluble fiber supports stool formation and gut motility, crucial when medications slow gastric emptying. Additionally, lentils provide folate, potassium, and magnesium—addressing top nutrient gaps—and cost under $2 per pound dried, cooking in 20–25 minutes with no soaking, far more practical than dried beans.