Best High-Protein Foods for GLP-1 Users

If you’re on a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, you’ve likely noticed your appetite has decreased significantly. While this is great for weight loss, it can also make it harder to get enough protein, which is essential for muscle maintenance, energy, and overall health. Without enough protein, you risk muscle loss, fatigue, and a slower metabolism—things that can negatively impact your progress. That’s why choosing the right high-protein foods for GLP-1 users is so important.

Not sure where to start? Here are the best high-protein foods for GLP-1 users, plus some easy ways to get more protein—even when you’re not feeling hungry.

🥗 Best Protein Sources for GLP-1 Users

Why Protein is Essential on GLP-1 Medications

Prevents muscle loss – Losing weight too quickly without enough protein can cause your body to break down muscle along with fat.
Boosts metabolism – Protein has a higher thermic effect, meaning your body burns more calories digesting it.
Keeps you full longer – Protein slows digestion, helping you feel satisfied with smaller portions.
Supports blood sugar control – Helps stabilize blood sugar levels and prevent energy crashes.

How Much Protein Do You Need?

Most doctors recommend consuming 0.7–1.2 grams of protein per pound of body weight per day while on GLP-1 medications to prevent muscle loss and support metabolism.

Example:

If you weigh 150 lbs, you should aim for 105–180 grams of protein per day.
If you weigh 200 lbs, you should aim for 140–240 grams of protein per day.

Your exact protein intake depends on factors like activity level, muscle mass, and personal goals, but hitting the higher end of this range is ideal for maintaining strength while losing weight.

Top High-Protein Foods for GLP-1 Users

Lean Meats & Poultry

Chicken breast (26g protein per 3.5 oz)
Turkey breast (25g protein per 3.5 oz)
Lean beef (sirloin, filet mignon, ground beef 90%+ lean) (22-26g per 3.5 oz)

Pro Tip: If large portions feel overwhelming, chop protein into bite-sized pieces and mix into meals.

Fish & Seafood

Salmon (25g protein per 3.5 oz)
Tuna (28g protein per 3.5 oz)
Shrimp (24g protein per 3.5 oz)

Pro Tip: Opt for canned tuna or salmon for an easy, high-protein snack.

Eggs & Dairy

Eggs (6g per egg)
Greek yogurt (unsweetened, high-protein) (16-20g per serving)
Cottage cheese (14g per ½ cup)
String cheese (6-8g per stick)

Pro Tip: If eating a full meal is hard, try a Greek yogurt parfait with some berries and nuts for extra nutrients.

Plant-Based Proteins

Lentils (18g per cup, cooked)
Chickpeas (15g per cup, cooked)
Tofu (20g per 3.5 oz)
Quinoa (8g per cup, cooked)

Pro Tip: Roasted chickpeas make a crunchy, protein-packed snack.

Protein Supplements (When Whole Foods Aren’t Enough)

If your appetite is too low to eat full meals, protein powders and bars are a great way to hit your daily protein goals.

Whey or plant-based protein shakes (20-30g per scoop)
Collagen peptides (10-20g per serving, great for hair, skin, and joints)
High-protein bars (Look for at least 15g protein, low sugar)

Pro Tip: Mix collagen peptides into coffee or tea for an easy protein boost without altering the flavor.

How to Add More Protein When You’re Not Hungry

Since GLP-1 meds reduce appetite, it’s important to strategically include protein in small, easy-to-eat portions.

Eat protein first – Prioritize protein in meals before filling up on carbs.
Choose soft, easy-to-digest proteins – Greek yogurt, cottage cheese, eggs, and protein shakes require minimal chewing and effort.
Snack on high-protein foods – Even small portions add up over the day.

Final Thoughts: Protein is Key for Success on GLP-1s

Whether you’re aiming for fat loss, muscle maintenance, or overall health, protein should be a priority while on GLP-1 medications. Choosing high-protein, easy-to-eat foods will help you feel your best and keep your metabolism strong as you lose weight.

What are your favorite high-protein foods on GLP-1s? Let’s share tips in the comments!