Whether you're taking Ozempic®, Wegovy®, Mounjaro® or another GLP-1 medication, getting enough protein is one of the most important things you can do to support your health.

GLP-1 medications often reduce appetite, making it easier to eat less—but also easier to fall short on essential nutrients. Protein helps preserve muscle mass during weight loss, supports recovery, keeps you feeling satisfied, and contributes to overall health.

Here are ten high-protein foods that are easy to include in your routine, even on days when your appetite is low.

1. Greek Yogurt

Greek yogurt is one of the easiest ways to increase your protein intake. Choose plain varieties with little or no added sugar and enjoy them with berries, nuts, or a drizzle of honey.

Protein: Approximately 15–20 g per serving

2. Cottage Cheese

Creamy, versatile, and packed with protein, cottage cheese works well for breakfast, snacks, or as part of a light lunch.

Protein: Approximately 25 g per cup

3. Chicken Breast

Lean chicken breast provides a large amount of high-quality protein while remaining relatively low in calories and fat.

Protein: Approximately 30–35 g per 120 g serving

4. Eggs

Eggs are affordable, convenient, and easy to prepare. They also contain important vitamins and minerals alongside their protein.

Protein: About 6–7 g per egg

5. Salmon

Salmon delivers both protein and heart-healthy omega-3 fatty acids, making it an excellent choice several times per week.

Protein: Approximately 25–30 g per 120 g serving

6. Tuna

Whether fresh or canned, tuna is a quick option for salads, wraps, sandwiches, or simple protein bowls.

Protein: Approximately 25–30 g per serving

7. Lean Ground Turkey

Ground turkey is a versatile ingredient for tacos, meatballs, burgers, pasta dishes, and meal prep.

Protein: Approximately 28–30 g per 120 g serving

8. Tofu

Tofu is an excellent plant-based protein that easily absorbs the flavors of marinades and sauces.

Protein: Approximately 15–20 g per serving

9. Protein Smoothies

On days when solid meals feel difficult, a protein smoothie can help you meet your nutritional needs. Blend protein powder with milk, Greek yogurt, fruit, or nut butter for a balanced meal.

Protein: Typically 20–35 g per serving

10. Shrimp

Shrimp is naturally lean, cooks quickly, and pairs well with salads, rice bowls, pasta, and stir-fries.

Protein: Approximately 24–26 g per 120 g serving

Tips for Eating More Protein on GLP-1

• Prioritize protein at every meal.
• Eat smaller meals more frequently if large portions feel overwhelming.
• Keep convenient protein-rich snacks available.
• Stay well hydrated throughout the day.
• Consider smoothies or softer foods when your appetite is especially low.

Losing weight on GLP-1 medications is about more than simply eating less—it's about making every bite count. Choosing protein-rich foods can help preserve muscle, support energy levels, and make it easier to meet your nutritional needs even with a reduced appetite.

📘 Looking for a Complete GLP-1 Nutrition Guide?

If you're just getting started with GLP-1 medications, the Ultimate GLP-1 Beginner Guide from Nordic Table is designed to make healthy eating simple and practical.

Inside you'll find:

• ✅ 40 high-protein recipes
• ✅ GLP-1-friendly grocery lists
• ✅ Meal planning templates
• ✅ Nausea-friendly meal ideas
• ✅ Low-appetite meal options
• ✅ Food guides and snack ideas
• ✅ Protein and hydration trackers
• ✅ Practical nutrition tips for everyday life

Whether you're taking Ozempic®, Wegovy®, Mounjaro® or another GLP-1 medication, it's a practical resource to help you build sustainable eating habits and feel confident about your nutrition journey.