New Year’s resolutions often include losing weight, getting fit, and/or improving our diets. With diet organizations like Weight Watchers, Noom and Ro offering GLP-1 drugs as a part of their diet plan, it is even easier to reach those weight-loss goals.

A study published by research nonprofit Rand in August 2025 noted that out of 8,793 Americans surveyed, 11.8% had used GLP-1 agonists with an additional 14% interested in trying it. When the rise in GLP-1 drugs is reported as the No. 1 health and nutrition trend in 2026 (U.S. News and World Report), you know that the increase in availability and affordability of GLP-1 medications is a big factor in that rise.

Diet recommendations focus on protein and fiber for users of these products to counteract muscle loss and gastrointestinal side effects. Nutrient density is key for these consumers since their reduced appetite also puts them at risk for insufficient intake of key nutrients, especially vitamins and minerals. When you add up all those diet considerations, cultured dairy products are well positioned to be an important part of GLP-1 diets.

A quick look at the composition of some cultured dairy products shows that they are well designed for GLP-1 diets. High-protein yogurts, including skyr and Greek yogurt, are the first products that come to mind. Packed with high-quality protein, you can find products with up to 20g protein in 5.3 ounces (about 13% protein) with one brand made with cultured ultrafiltered nonfat milk and whey protein concentrate.

The same product also contains added vitamin D, vitamin B6 and B2 with naturally occurring vitamins and minerals, contributing 10% of the daily value (DV) for vitamin D, 15% DV for calcium, 4% DV for potassium, 2% DV for sodium, 20% DV for riboflavin, 20% DV for vitamin B6, and 50% DV for vitamin B12.

A drinkable product by the same brand, made with cultured nonfat milk, whey protein concentrate, and added leucine peptides, offers 23g protein in 7 ounces. This product has added 5g of fiber (18% DV) with inulin as the source plus added vitamin D, vitamin A, and niacin providing 25% DV for vitamin D, 15% DV for calcium, 6% DV for potassium, 10% DV for vitamin A, 10% DV for niacin, and 100% DV for vitamin B12.

Cottage cheese is another great product to include in a GLP-1 diet. Though cottage cheese popularity has surged in recent years, it has been a part of weight-loss diets for about 50 years. Most cottage cheese brands contain 12-13g protein in a half-cup serving or about 11% protein. There used to be a cottage cheese brand that contained fiber, but it isn’t manufactured any more. This would be a good time to bring it back.

Most cottage cheese brands have added vitamin A and list 10% DV for calcium, 6% DV for vitamin A, 2% DV for potassium, and 21% DV for sodium. A quick look at the USDA database also shows 2% DV for magnesium, 12% DV for phosphorus,4% DV for thiamin, 3% DV for vitamin B6, and 28% DV for vitamin B12. Cottage cheese manufacturers could easily add a few more nutrients to their nutrition facts panel to let consumers know how nutrient dense their product is.

Quark is a fresh cheese/curd manufactured similarly to some Greek style yogurts. While it isn’t common in the U.S., Germany and other European countries sell quark. There are some artisan brands available now in the U.S. Europeans use quark like Americans use cottage cheese. Quark (low fat) has about 12% protein with 2% DV for sodium, 3% DV for potassium, 15% DV for vitamin B2, 28% DV for vitamin B12, 2% DV for vitamin A, 5% DV for folate, 9% DV for calcium, 12% DV for phosphorus, and 3% DV for magnesium.

Though cheese is typically not included in the cultured dairy product category, cottage cheese and quark are. As a dairy product, cheese should be included in a GLP-1 diet because it is also a very nutrient dense food. Many people avoid cheese because they view it as a high-fat food, but it is often forgotten that cheese is also high in protein.

For instance, cheddar cheese contains 23% protein, 33% fat, and many of the same vitamins and minerals that cottage cheese and high-protein yogurt have, with a one-ounce serving containing 6g of protein. With the new dietary guidelines promoting full-fat dairy foods, perhaps consumers will shift their thinking by including cheese in their weight-loss diets.

Even if you’re not a fan of yogurt, cottage cheese, or quark, these products can be added to some of your favorite recipes to help increase the protein and nutrient density. Pick your favorite muffin, pancake, smoothie, dips, salad dressing or even macaroni and cheese and enjoy an even healthier version of your favorite foods. These cultured dairy products will help you get to those weight-loss goals while also helping you to maintain muscle and overall health.