Real-Life Ways to Get Enough Protein on a GLP-1
If you’re on a GLP-1 and suddenly food feels “meh,” you are not alone. One of the most common struggles I see is hitting protein goals when appetite is low, portions are smaller, and certain foods just don’t sound good anymore.
The good news: you do not need massive meals or endless chicken breasts to meet your protein needs. You just need a smarter strategy.
Let’s break it down.
Why Protein Matters So Much on GLP-1 Therapy
Protein is doing a lot of heavy lifting when you’re on a GLP-1:
• Helps preserve lean muscle while losing weight
• Supports metabolism and resting energy burn
• Keeps you fuller longer with smaller portions
• Stabilizes blood sugar
• Reduces fatigue and hair thinning risks
Skipping protein is one of the fastest ways to feel weak, stalled, or frustrated on this medication.
How Much Protein Do You Actually Need?
There is no single perfect number, but these are solid, realistic targets for most adults on GLP-1 therapy:
Women:
• 70 to 100 grams per day
• Smaller framed or very low appetite: closer to 70–80g
• Active or strength training: closer to 90–100g
Men:
• 90 to 120 grams per day
• Larger body size or resistance training: 110–120g
If you hear higher numbers online and think, “There is absolutely no way,” take a breath. Consistency matters more than perfection.
High-Protein Foods That Work Well on GLP-1s
Here are realistic, GLP-1 friendly protein sources with approximate protein amounts per serving.
Animal-Based Options
• Eggs (2 large): ~12g
• Egg whites (½ cup): ~13g
• Chicken breast (3 oz): ~21g
• Turkey breast (3 oz): ~22g
• Salmon (3 oz): ~19g
• Shrimp (3 oz): ~20g
• Lean ground beef (3 oz): ~21g
• Cottage cheese (½ cup): ~12–14g
• Greek yogurt, plain (¾ cup): ~15–18g
Plant-Based Options
• Tofu (½ cup): ~10g
• Tempeh (½ cup): ~15g
• Edamame (½ cup): ~9g
• Lentils (½ cup cooked): ~9g
• Chickpeas (½ cup): ~7g
Easy Add-Ins
• Protein shake: 20–30g
• Protein bar: 15–20g
• Collagen peptides: 8–10g (not complete protein, but helpful add-on)
Real-Life Protein Strategies That Actually Work
This is where people usually struggle, so let’s get practical.
1. Eat Protein First
On GLP-1s, appetite shuts down fast. Start meals with protein before veggies or carbs so it doesn’t get pushed off the plate.
2. Think Protein “Moments,” Not Big Meals
You don’t need 40g at once. Aim for:
• 20–30g at meals
• 10–15g at snacks
Small, frequent wins add up.
3. Liquids Count
Protein shakes, yogurt drinks, and blended options are often easier than solid food, especially early in treatment or during nausea days.
4. Pair Protein With Comfort Foods
Chicken plus mashed potatoes beats mashed potatoes alone. Greek yogurt with fruit beats fruit by itself. Protein doesn’t need to be boring to be effective.
Do’s and Don’ts of Protein on GLP-1 Therapy
DO:
• Prioritize protein at every meal
• Choose softer textures if meats feel unappealing
• Spread protein throughout the day
• Stay hydrated, protein needs fluid to digest well
• Adjust sources based on tolerance
DON’T:
• Skip protein because you’re “not hungry”
• Force large portions that make you nauseated
• Rely only on protein bars long-term
• Ignore signs of low intake like weakness or hair shedding
• Compare your intake to influencers eating double your calories
What If You Just Can’t Hit Your Protein Goal?
This happens. Especially early on.
If you’re consistently short:
• Add one protein shake daily
• Use Greek yogurt or cottage cheese as a base food
• Focus on consistency over numbers
• Reassess as your appetite stabilizes
Protein goals are a target, not a test you fail.
The Bottom Line
On a GLP-1, protein is not about bodybuilder meals or perfection. It’s about protecting your body while the medication does its job.
If you’re eating less, protein matters more, not less.
Start small. Be flexible. And remember: progress comes from sustainable habits, not forcing food that makes you miserable.
Ready to start your GLP journey? Check out your options HERE.