Dietitian’s Favorite Instagram Creators for High-Protein and High Fiber Recipes & Meal Ideas

Being on a GLP-1 changes your appetite, but it doesn’t change your body’s need for protein and fiber every day. If anything, it makes hitting those numbers harder, since you’re doing it on less food.

Protein is the easier of the two, though it still takes attention. Fiber is trickier. You can’t exactly sit down to a giant salad anymore, and a lot of the traditional ways we used to get fiber don’t fit the smaller portions and appetite changes that come with these medications. That means leaning on new recipes instead of old habits, something I go through myself as someone who uses a GLP-1 and works with patients who do too.

As a registered dietitian who is also on a GLP-1, this is a conversation I have with my patients all the time. One of the biggest keys to making it work long term is finding meals that are genuinely high in both protein and fiber, without needing a huge volume of food to get there.

The good news is we’re living in a moment where that kind of information is more accessible than ever. Social media is full of talented creators putting out great recipes and meal ideas every day. Finding new ways of eating, ones that pack in more protein and fiber in less food, is what makes eating on a GLP-1 not just possible, but sustainable and actually delicious.

Find New Ideas Where Everyone Else Is Looking

I go to a lot of places for recipe inspiration, but for higher-protein and fiber ideas, I turn to social media. Lately you’ll see a lot of “high protein” content, which is easy to search and find. Fiber is harder to search for, so I’ve started using the term “fibermaxxing” to find new recipe ideas, even though I take the health claims from any given creator with a grain of salt. “Fibermaxxing” is the trend of deliberately packing meals with fiber, sprinkling in things like beans, chia seeds, oats, or extra veggies to hit higher fiber totals in everyday meals rather than eating a specific diet.

To be clear, following a creator for their recipes doesn’t mean I agree with everything they post or every claim they make. I’m not vetting these creators as nutrition experts. I’m sharing the ones whose recipes or meal ideas I genuinely come back to and make again. You should always use your own judgment about the advice side of things. The recipes are the reason they’re on this list.

This list will change over time. I’ll add creators, I’ll drop ones I’ve stopped following, and I’ll update it as I find new favorites. Think of it as a living document, not a permanent ranking.

Follow These Creators for Recipe Inspiration

@fiber_china Her recipes are simple, no frills, and easy to actually make on a weeknight. As the name suggests, she focuses on fiber. One of my favorites from her is mashed avocado with beans on toast, a fiber-forward twist on a classic that takes minutes to put together. She’s not fancy, and that’s the point. Watching her cook feels like watching a friend make dinner in their own kitchen, not like watching a produced cooking show.

@janellerohner A nurse whose recipes and meal ideas feel like real life. Nothing she makes is complicated, and she leans on things like keeping the freezer stocked so meals come together fast, which is how most of us actually eat. She’s not necessarily super high fiber, but her recipes reliably bring in solid protein and often work fiber into the meal too.

@shredhappens Arash’s recipes are beautifully shot but still realistic to actually make. His focus is high-protein recipes.

@nutritionforweightlossmeds That’s me. As a registered dietitian who’s also on a GLP-1, I treat my own kitchen like a lab. Lots of trial and error, and honestly, a lot of fun with it. If you want recipes that are already built to hit your protein and fiber goals, no guesswork required, check out The GLP-1 Kitchen, my cookbook with Liz Weiss and Rosanne Rust. It’s the easiest way to get both in every meal without needing to piece it together yourself.

More creators coming soon. I’m always adding to this list as I find new recipes worth sharing.

Try It Out

Add these creators to your feed and start playing around. Look for recipe inspiration and try something that generally has protein and fiber in it. You don’t have to over-optimize. Not every single meal needs 50 grams of protein, but it’s worth aiming for meals that help you hit your goals overall. Pick one recipe and try it this week. And if you have a favorite creator, let me know.

If you want more GLP-1-friendly recipes, meal ideas, and meal plans, I’ve got a whole section of the blog dedicated to just that. Go check it out