If you're taking a GLP-1 medication such as Wegovy®, Ozempic®, Mounjaro®, or Zepbound®, getting enough protein is one of the most important things you can do to support your health and weight-loss journey. While GLP-1 medications naturally reduce appetite, they can also make it harder to eat enough protein each day.
In this guide, we'll explain why protein matters on GLP-1, how much you may need, and 25 protein-rich foods that are easy to include in your meals.
Why Is Protein So Important on GLP-1?
When you lose weight, your body doesn't just lose fat—it can also lose muscle.
Eating enough protein helps to:
- Support muscle maintenance during weight loss
- Keep you feeling full for longer
- Support recovery after exercise
- Help maintain strength and energy
- Make it easier to meet your nutrition needs when your appetite is low
Combining adequate protein intake with regular strength training may further help preserve lean muscle mass while losing weight.
How Much Protein Do You Need?
Protein needs vary depending on your body weight, activity level, age, and overall health.
Many healthcare professionals recommend aiming for a higher protein intake during weight loss, but the right amount is individual.
If you're unsure how much protein is right for you, speak with your healthcare provider or a registered dietitian.
Rather than trying to eat large amounts at once, many people find it easier to spread protein throughout the day.
25 High-Protein Foods for GLP-1
Animal Protein
| Food | Approx. Protein |
|---|---|
| Chicken breast | 31 g / 100 g |
| Turkey breast | 29 g |
| Lean ground beef | 26 g |
| Salmon | 22 g |
| Tuna | 25 g |
| Cod | 18 g |
| Shrimp | 24 g |
| Eggs | 6 g each |
| Greek yogurt | 17–20 g per serving |
| Cottage cheese | 25 g per cup |
| Skyr | 15–17 g per serving |
| Reduced-fat cheese | 7–9 g per slice |
Plant-Based Protein
| Food | Approx. Protein |
|---|---|
| Tofu | 15 g |
| Tempeh | 19 g |
| Edamame | 18 g per cup |
| Lentils | 18 g per cooked cup |
| Chickpeas | 15 g |
| Black beans | 15 g |
| Kidney beans | 15 g |
| Quinoa | 8 g per cooked cup |
| Hemp seeds | 10 g (3 tbsp) |
| Pumpkin seeds | 9 g (30 g) |
| Chia seeds | 5 g (2 tbsp) |
| Peanut butter | 8 g (2 tbsp) |
| Almonds | 6 g (30 g) |
Easy High-Protein Meal Ideas
If you're struggling with a reduced appetite, simple meals often work best.
Some easy options include:
- Greek yogurt with berries
- Cottage cheese and fruit
- Scrambled eggs on whole-grain toast
- Grilled chicken with roasted vegetables
- Tuna salad with mixed greens
- Salmon with rice and broccoli
- Protein oatmeal
- Turkey wrap
- Lentil soup
- Protein smoothie
Small, balanced meals are often easier to tolerate than large portions while taking GLP-1 medications.
To make protein intake even easier Nordic Table offers a GLP-1 Protein Food List. Find the list here.
Tips for Getting More Protein
Try these simple habits:
- Eat protein first at meals.
- Include protein in every snack.
- Keep Greek yogurt or cottage cheese on hand.
- Batch-cook chicken or turkey.
- Add beans or lentils to soups and salads.
- Use a protein shake if eating feels difficult.
- Spread protein evenly throughout the day.
Make Meal Planning Easier
Planning high-protein meals doesn't have to be complicated.
If you'd like extra support, our High Protein Grocery List Printable makes shopping simple by highlighting protein-rich foods to keep on hand. Pair it with our High Protein Meal Plan Printable for easy meal inspiration and a structured way to reach your daily protein goals.
👉 Browse our High Protein Grocery List
👉 Explore our GLP-1 High Protein Meal Plan
Final Thoughts
Getting enough protein is one of the simplest ways to support your nutrition while taking GLP-1 medications. Focus on lean proteins, include protein at every meal, and choose foods you enjoy so it's easier to stay consistent over time.
Remember that everyone's nutritional needs are different. For personalized advice, consult your healthcare provider or a registered dietitian.
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