High-Protein GLP-1 Dinner: Tempeh Stir Fry

August 2, 2026

GLP-1 Nutrition · Recipes

Tempeh Stir Fry

Golden, nutty tempeh with crisp vegetables and rice noodles in a light savoury sauce. A plant-based dinner that is genuinely high in protein.

Why this works on GLP-1

Tempeh is one of the most protein-dense plant foods there is, packing even more protein than tofu, which makes it a standout for meat-free meals on GLP-1 medication. Appetite is lower, so protein remains important for protecting lean muscle during weight loss, and tempeh delivers it along with fibre and gut-friendly fermented benefits.

Its firm, nutty texture crisps up beautifully in the pan, and a ready vegetable mix keeps this quick on a low-energy evening. Keeping the sauce light lets the tempeh shine while avoiding the sugar and salt of many bottled stir-fry sauces.

~31 gProtein
per serving

~470Calories
per serving

20 minOne pan,
single serving

Ingredients · makes 1 serving

TempehCubed or sliced 150 g
Mixed vegetablesA ready stir-fry pack, or your own mix 150 g
Rice noodlesCooked to serve 70 g dry
Soy sauceLow-sodium, for the sauce 1 tbsp
Garlic and gingerMinced or grated 1 clove · 1 tsp
Avocado oilFor frying · high smoke point 1 tsp
To finish, optionalSesame seeds, spring onion, lime, chilli flakes to taste

Method

Cook the noodles. Prepare the rice noodles according to the packet instructions, then drain and set aside.
Fry the tempeh. Heat 1 tsp of avocado oil in a pan over medium-high heat. Add the tempeh and cook for 5 to 6 minutes, turning, until golden and crisp on several sides. Remove and set aside.
Stir-fry the vegetables. Add the mixed vegetables to the hot pan with the garlic and ginger and stir-fry for 3 to 4 minutes, until tender but still crisp.
Toss and serve. Return the tempeh, add the noodles and soy sauce, and toss everything together for a minute until hot and coated. Finish with sesame seeds or spring onion, and eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~31 gProtein ~470Calories ~7 gFibre ~50 gCarbs ~15 gFat

Makes one serving. Tempeh provides the protein and is one of the highest-protein plant foods. Figures vary with the noodle portion and the vegetables.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.