A Practical Food Calorie List for Life on GLP-1 Medication

These are approximate figures for common serving sizes. Exact calories vary by preparation method, brand, and portion weight, so treat them as a general guide rather than precise counts. When accuracy matters, weighing food and checking a detailed food calorie finder is more reliable than estimating.

Protein Foods

• Chicken breast, cooked (100 g / 3.5 oz): roughly 160–170 kcal — one of the most efficient protein sources per calorie
• Eggs, large (1 egg): approximately 70–80 kcal; two eggs provide around 12 g protein
• Tinned tuna in water (100 g / 3.5 oz): around 100–110 kcal, very high protein
• Greek yoghurt, plain full-fat (150 g / 5 oz): approximately 130–150 kcal with 10–12 g protein
• Salmon fillet, cooked (100 g / 3.5 oz): roughly 200–220 kcal, rich in omega-3 fats
• Cottage cheese (100 g / 3.5 oz): around 90–100 kcal with good protein density

Vegetables

• Broccoli (100 g / 3.5 oz, cooked): approximately 25–35 kcal — a useful high-volume, low-calorie option
• Spinach, raw (100 g / 3.5 oz): roughly 20–25 kcal
• Courgette / zucchini (100 g / 3.5 oz, cooked): around 20–30 kcal
• Carrots (100 g / 3.5 oz, raw): approximately 35–40 kcal
• Sweet potato (100 g / 3.5 oz, baked): around 85–95 kcal — more filling than regular potato for similar calories

Grains and Starches

• Oats, dry (40 g / 1.4 oz): roughly 140–150 kcal; slow-releasing and gentle on the stomach
• Brown rice, cooked (100 g / 3.5 oz): approximately 130–140 kcal
• Wholemeal bread (1 medium slice, ~35 g): around 80–90 kcal

Dairy and Alternatives

• Semi-skimmed milk (200 ml / 7 fl oz): roughly 90–100 kcal
• Cheddar cheese (30 g / 1 oz): approximately 120 kcal — calorie-dense, so portion size matters
• Unsweetened almond milk (200 ml / 7 fl oz): around 25–30 kcal

Fruits

• Apple, medium (150 g / 5 oz): roughly 70–80 kcal
• Banana, medium (120 g / 4 oz flesh): approximately 100–110 kcal
• Blueberries (100 g / 3.5 oz): around 55–60 kcal with useful fibre

Many people on Mounjaro or Wegovy find that smaller, protein-first meals are more comfortable and help maintain muscle as weight changes. For more on structuring meals around GLP-1 medication, see the Mounjaro-friendly food list for ideas on what tends to work well.

If you are thinking about overall energy balance, exploring a calorie deficit guide can help you understand how calories fit into your broader journey — always alongside the guidance of your prescriber or doctor.

Looking up calories manually works, but logging every meal by hand when your appetite is low and your routine is already changing can feel like friction you do not need. GLP Trackr's AI food photo scan is the fastest way around that: point your camera at a meal and the app estimates calories, protein, and macros instantly — no barcode, no typing.

For packaged foods, the barcode scanner pulls nutritional data automatically, and a manual search is there for everything else. You can also set a daily calorie or protein target and see at a glance whether you are hitting it — useful when reduced appetite means it is easy to under-eat protein without realising.

Once your meals are logged, GLP Trackr's insights surface patterns over time: how your food intake relates to your energy levels, weight trend, and overall progress. You can also use the built-in food calorie tracker to keep a consistent daily log without needing a separate app or spreadsheet.

GLP Trackr does not set personalised calorie targets as medical advice — those decisions belong with your prescriber or doctor, who knows your full history. What the app does is make it simple to collect the data you need for those conversations, and to stay consistent day to day.

Snap your meals, hit your protein goal, and watch the picture come together — try GLP Trackr free for 7 days on the App Store or Google Play.