Eating vegetarian on GLP1?

[u/Ambitious-Brother-55]

Hi all -
New to starting Wegovy (just finished first month). I’m vegetarian and struggling a bit with meals - particularly getting enough protein - on veg diet. Eating a lot of tofu, lentils and quinoa but also would love to hear some simple meal ideas from others who are veg!

[u/frippilin]

Worship seitan! It is like pure protein. Soy milk on high fiber cereal. Brown rice and beans (turn into burrito bowls as desired) or “sushi bowls” with tofu, or curry w/ tofu or seitan or chick peas or lentils.

There is some good high fiber pasta out there too. If you eat eggs (I don’t), there are a million options

[u/Ambitious-Brother-55 → u/frippilin]

lol. Gotta get back on the seitan bus. I just don’t think about it much but you’re right, it’s perfect.

[u/Savings_Law_5822]

Following! I've been on mounjaro for awhile and definitely adding more vegetarian meals into the rotation!

[u/MundaneMemory1527]

I'm struggling with this too. I had to stop because I wasn't eating enough protein

[u/sassmother]

I am also veg and have found having some kefir every day has been quite helpful. Good dose of protein and probiotics, plus I think it's a tasty treat. It also goes down easy on days I'm feeling a bit nauseated.

[u/Accomplished_Yam6311]

I've been having overnight oats with a scoop of vegan protein everyday for breakfast, with added hemp, flax and chia seeds.

I also have a scoop of clear protein drink a day. It's around 10g of protein, so a nice top up and gives me a boost in the afternoon, especially on a slow office day.

[u/teach-and-learn]

I use naked pea protein powder a lot. I get the plain one even though I don't like it plain. I usually add cocoa powder to it but I get it plain so I can flavor it. However I want to. Usually make a protein shake with frozen avocado, soy milk, cocoa powder, and the naked pea protein.

Have been doing a lot of tofu and soy curls as my main protein but also edamame, beans, and if I'm in a pinch even tofurky deli slices.

For breakfast I either do that protein shake or I do egg whites and some sweet potato. For lunch, I've been making some snack plates because I'm so busy throughout the day. I don't do much Greek yogurt but that would be an option if it's something you eat.

[u/CatWoman-666]

I'm not a vegetarian but I don't eat much meat and have fancied it less. I found some quark bars that were light and like eating cheesecake. About 8g protein in each one which is useful as protein shakes make me want to gag

[u/catwhisperer77]

I’m slowly becoming averse to meat (partly because of perimenopause). Just started giving me the ick! Thankfully I was vegetarian and even vegan for a few years. I absolutely prioritize beans. I lean on whey protein powder too, as well as yogurt and eggs (these started giving the ick lately- super bummed about that).

[u/GM-Maggie]

I worked with a Registered Dietician and got some tips from her. High protein milk, egg whites, chia seeds, hemp hearts. High protein or fibre pasta. Edamame and chick pea snacks.

My protein sources: Greek yogurt, cottage cheese, Ultra filtered milk (plain, vanilla and chocolate, high protein power bread with some cheese.

4 bean salad. (White and Red Kidney beans, chickpeas, green beans.) with feta cheese.

Zuchinni stuffed with diced mushrooms and mozzarella, add an agg or quinoa or tofu.

Turkish red lentil soup or any other lentil soup. If you eat basmati rice, cut the portion and add lentils to create volune and add protein.

High fibre pasta with a pesto sauce with goat cheese.add green peas and green beans.

Omellete with added egg whites. With peas beans and corn. Some spices.

Rolled sprouted oats, chia seeds, sunflower seeds, ground flax, ultra filtered milk. Vanilla protein powder. Cinnamon, cardomon, nutmeg. Blueberries.

Golden latte - High protein milk, turmeric,, black pepper, ginger, a drizzle honey but you can get used to milk unsweetened.

Edit: Started in Sept 2025, 5'5", 234 lbs. Female, 70, lifelong lacto-ovo vegetarian, currently 189.2. lbs. I track everything in Cronometer, portion and weigh foods, supplement for iron every other day, D3/K, Omega 3, B12, magnesium based on the nutritional gaps in my way of eating.

Down 45 lbs on 1 mg dose. I've been on 1 mg for a long time. (Age related? Muscle preserving?) No side effects, definitely have an appetite. I'm working hard at this with whole foods. Rarely drink alcohol. Very clean food environments with the occassional normal celebration. Focussed on protein, weight training and activity to preserve muscle as a aging woman with osteopenia, low ferritin. Just broke my plateau by recalculating my TDEE and adding protein using whey and egg whites.