Why this works on GLP-1
GLP-1 medications shrink your appetite window to roughly one cup of food, so this parfait packs 26g of complete protein into a compact, cold portion that fits a smaller stomach. Cold dairy and berries sit better than hot or greasy breakfasts on nausea-prone mornings, and the no-cook prep means you can build it the night before when fatigue hits.
Ingredients
- 3/4 cup nonfat plain Greek yogurt (0% Fage or Chobani)
- 1 scoop (20g) unflavored or vanilla whey protein isolate
- 1/2 cup mixed berries (blueberries, raspberries, sliced strawberries)
- 2 tablespoons sliced raw almonds
- 1 tablespoon low-sugar granola or rolled oats
- 1 teaspoon honey or maple syrup (optional)
- 1/4 teaspoon vanilla extract
- Pinch of ground cinnamon
Steps
- In a small bowl, whisk the Greek yogurt with the protein powder, vanilla extract, and cinnamon until smooth and lump-free.
- Spoon half of the yogurt mixture into the bottom of a 12-ounce glass or wide-mouth jar.
- Add half of the berries in a single layer, then sprinkle with half of the almonds and granola.
- Repeat with the remaining yogurt, berries, almonds, and granola to build a second layer.
- Drizzle the honey on top if using, and eat immediately or chill covered for up to 12 hours.
More GLP-1 friendly meals
High-protein Greek yogurt bowl
30g protein · 320 cal
Sheet-pan chicken thighs + roasted vegetables
45g protein · 480 cal
Pan-seared salmon + lentils
36g protein · 510 cal
Educational only — not medical or nutrition advice. Discuss diet changes with your prescriber, especially during GLP-1 dose titration when nausea and appetite shifts are common.