High-Protein GLP-1 Lunch: A Steak Salad

August 2, 2026

GLP-1 Nutrition · Recipes

Steak Salad

Juicy sliced steak over a crisp mixed salad. High in protein and iron, light and fresh, and easy to portion for a smaller appetite.

Why this works on GLP-1

A good steak is one of the most protein-dense foods there is, and it is also rich in iron and B12, nutrients that can be harder to get enough of when eating less overall. On GLP-1 medication that matters, since appetite is lower but protein needs stay high to help protect lean muscle during weight loss. Choosing a lean cut and trimming visible fat keeps it lighter.

Served over leaves, tomatoes, and cucumber rather than chips, it becomes a fresh, satisfying plate that stays light. Slicing the steak thinly makes a modest portion look and feel generous.

~40 gProtein
per serving

~400Calories
per serving

15 minSalad,
single serving

Ingredients · makes 1 serving

SteakSirloin, rump, or fillet · a lean cut 170 g
Mixed leavesRocket, spinach, little gem, or a bag of mixed salad a couple of handfuls
TomatoesWedges, or a handful of cherry tomatoes 80 g
CucumberSliced 80 g
DressingWalnut oil, balsamic or red wine vinegar, mustard, garlic 1 tbsp
Avocado oilFor cooking the steak · high smoke point 1 tsp
Salt and pepperTo season the steak to taste
To finish, optionalRed onion, a little crumbled blue cheese, fresh herbs to taste

Method

Cook the steak. Season the steak well. Heat 1 tsp of avocado oil in a pan over high heat and cook to your liking, about 2 to 3 minutes per side for medium, depending on thickness. Avocado oil handles the high heat well.
Rest and slice. Rest the steak for 3 to 5 minutes, which keeps it juicy, then slice it thinly across the grain.
Dress the salad. Whisk the walnut oil, vinegar, a little mustard, and garlic. Toss the leaves, tomatoes, and cucumber with most of the dressing.
Assemble and serve. Pile the salad onto a plate, lay the sliced steak over the top, and drizzle with the remaining dressing. Finish with red onion or herbs, and eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~40 gProtein ~400Calories ~4 gFibre ~10 gCarbs ~22 gFat

Makes one serving. The steak provides the protein. Figures vary with the cut of steak and how much fat is trimmed. A leaner cut lowers the fat and calories.

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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.