When your appetite drops during treatment with a GLP-1 medication, every bite counts for more. And among the nutrients that deserve attention, protein is at the top of the list, because it helps preserve lean mass while the weight comes off. The good news is that many protein sources are already on the everyday Brazilian table, with no need for expensive or hard-to-find products.

In this article, you’ll see which everyday foods help add up protein, what Brazil’s food composition table says about some of them, and simple ideas for using each one when you’re not very hungry.

Why look at everyday foods

An advisory published in 2025 by American nutrition and obesity societies listed adequate protein among the priorities for people on GLP-1 treatment, along with strength training. The challenge is getting there while eating less.

That doesn’t require supplements or a diet different from yours. Most of the time, the path is choosing well within what you already eat: putting the protein source on your plate first and keeping practical options on hand for the moments when a full meal won’t go down.

To compare foods, a useful reference is the Brazilian Food Composition Table (TACO), produced by the University of Campinas (Unicamp) with foods eaten in Brazil. The numbers below are per 100 grams of food already prepared, as indicated in each case.

Everyday beans

The Dietary Guidelines for the Brazilian Population, from Brazil’s Ministry of Health, note that rice is the country’s main grain and that it’s usually eaten together with beans. The short version of the guidelines adds that all legumes, such as beans, lentils and chickpeas, are sources of protein, fiber, B vitamins and minerals such as iron and zinc.

According to TACO, 100 g of cooked carioca beans (pinto beans) have about 4.8 g of protein. That seems small next to meat, and it is: beans alone won’t cover the day’s protein. But they add up at every meal where they appear, bring fiber along, and go with almost everything.

Ideas for when your appetite is low:

Bean broth. A cup of broth, with the beans mashed, often goes down more easily than a full plate.
Beans in place of some of the rice. If the plate needs to be smaller, it’s worth raising the share of beans.
Vary your legumes. Lentils and chickpeas make cold salads, which are good for days with nausea.

Eggs, the kitchen wild card

The Dietary Guidelines describe eggs as foods rich in high-quality protein, minerals and vitamins, especially B vitamins, and as good substitutes for red meat. According to TACO, 100 g of whole boiled chicken egg have about 13.3 g of protein.

Eggs cook fast, fit into any meal and have a soft texture, which helps when eating is hard.

Hard-boiled eggs ready in the fridge. A snack sorted in seconds.
An omelet or scrambled eggs with vegetables. Works for breakfast, lunch or dinner.
An egg on the plate. Rice, beans and an egg is a simple, very Brazilian combination.

Chicken and canned fish

Chicken is one of the most common meats on the Brazilian table. According to TACO, 100 g of grilled skinless chicken breast have about 32 g of protein, one of the highest values among everyday foods.

Some ways to make it easier:

Shredded chicken. A batch made over the weekend becomes a filling for sandwiches, omelets, soups or salads over several days.
Canned fish. Canned sardines and tuna are practical, keep in the pantry and make a quick meal with bread, salad or rice.
Different cuts and dishes. Drumsticks, thighs and ground beef count too. What matters is having a protein source on the plate.

Milk, yogurt and cheese

Milk, plain yogurt, ricotta and fresh white cheese are protein sources that are easy to fit between meals, and many people find cold, creamy foods easier to tolerate on days with nausea.

Plain yogurt with fruit as a snack.
A milk and fruit smoothie, sipped slowly, when solid food won’t go down.
Ricotta or fresh white cheese on bread, tapioca or couscous.

If you’re lactose intolerant or have other restrictions, talk with your dietitian about the best alternatives.

Putting it together over the day

No food has to be perfect. What tends to work is spreading small protein sources across the day:

Breakfast: scrambled eggs, yogurt or cheese on bread.
Lunch: rice, beans and a portion of chicken, beef, fish or egg. Start with the protein.
Snack: yogurt, a hard-boiled egg or a shredded chicken sandwich.
Dinner: a soup with beans or lentils and shredded chicken, or an omelet.

The ideal amount of protein varies from person to person and depends on your health, age and routine. People with kidney disease, for example, may have different recommendations. That’s why your target should be set with your doctor or dietitian.

Tracking helps

Knowing how much protein you eat today is the first step to adjusting it. Writing down your meals for a few days, on paper or in an app, shows which foods are already part of your routine and where there’s room for more. Bring these notes to your appointment: they help the team following your treatment give you more precise guidance.

Sources

Center for Studies and Research in Food (NEPA/Unicamp). Brazilian Food Composition Table (TACO). 4th edition, 2011.
Brazilian Ministry of Health. Dietary Guidelines for the Brazilian Population. 2nd edition, 2014.
Brazilian Ministry of Health. Dietary Guidelines for the Brazilian Population: short version. 2018.
Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory. American Journal of Clinical Nutrition, 2025.

Affordable protein sources from the everyday Brazilian table