Best 30g+ Protein Shakes for GLP-1 Diets in 2025
- Jennifer Hardy
- May 23
- 4 min read
If you’ve just started a GLP-1 medication or are getting ready to start, you need to prepare for a loss of appetite. At the same time, proper nutrition is more important than ever. Protein is a critical source to preserve muscles and keep fat burning instead of muscles. This is when the best protein shakes can seriously help.
A good one keeps you full longer, supports muscle, and fits into your new eating rhythm without making you feel sick. But not all shakes are created equal.
If you're new to GLP-s like Ozempic, Wegovy, or Zepbound, or if you're looking to get more protein in, here's the best protein shakes to look for on a GLP-1 diet.
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What to Look for in Protein Shakes for GLP-1 First Timers
One of the biggest risks when starting a GLP-1 like semaglutide or tirzepatide is not eating or drinking enough. When the food noise disappears, it's hard to convince yourself to eat. Add to that the potential for side effects like bloating, nausea, vomiting, and bowel distress, and even drinking can seem like a four-letter word.
However, no matter how low hunger levels are, staying satiated with protein matters. Getting some fiber in will help with clogs on the backend (constipation), and while some carbs help, you don't want to overdo it.
Aim for 20–30g of protein to support muscle and metabolism, but keep calories around or under 250 so it doesn’t overwhelm your appetite. Carbs under 15g help avoid sugar spikes, and a little fiber (3–5g) supports digestion. Taste matters, too—if it’s chalky or gross, you won’t drink it.
The GLP-1 Newsroom Recommended Pre-Made Best Protein Shakes for a GLP-1 Diet
Throughout the past decade, I've tried just about every protein shake on the market. I became especially vigilant when I started Zepbound in January 2025. Here's a breakdown of the highest protein options available that you'll be more than just "able to stomach,"—you might even love the taste! We consider these to be some of the best protein shakes.
Oikos (Look for the new Protein Shake)
Protein: 30g
Calories: 180
Fat: 4g
Carbs: 9g
Taste: ⭐⭐⭐⭐⭐
Fiber: 6g
Starting in late May, Oikos is crashing into the protein shake market with 30 grams of protein per 12-ounce serving. Plus, there's a heaping dose of prebiotic fiber. Flavors are chocolate, vanilla, and salted caramel. Served in packages of four or 12.
Even pre-orders are sold out, but in the meantime, look for the 23g of protein options in Oikos Pro Cups or Oikos Pro Drinks. You'll love the variety of flavors.
Dymatize Performance Protein Shake
Protein: 30g
Calories: 160
Carbs: 5g
Taste: ⭐⭐⭐⭐⭐
Fiber: 2g
Coming in at just under 12 ounces, the Dymatize Performance Protein Shake wins our vote for the flavors, including Cocoa Pebbles and Fruity Pebbles. They also have protein powder that you can mix with water, milk, almond milk, or whatever your preference is.
Ensure Max
Protein: 30g
Calories: 150
Carbs: 4g-6g
Taste: ⭐⭐⭐⭐
Fiber: 2g-4g
Another flavor revelation comes from Ensure Max, with creamy strawberry, creamy peach, and cherry cheesecake varieties. The 30 grams of protein is triple or double the amount in the original or plus versions of Ensure. Try the variety pack to see which flavors you like best before stocking up.
Core Power Elite High Protein Shake
Protein: 42g
Calories: 230
Carbs: 9g
Taste: ⭐⭐⭐⭐⭐
Fiber: 2g
Fairlife has quietly become a GLP-1 diet staple, and it makes sense. The Core Power shakes pack 42g of high-quality protein—way more than most—and actually taste amazing. With 230 calories, they’re more of a legit meal replacement than a snack, which works well when your appetite’s low but you still need to get nutrients in. Comes in chocolate, vanilla, and strawberry flavors. Shop Fa!rlife Core Power on Amazon.
Pure Protein Shake
Protein: 30g
Calories: 140
Carbs: 6
Taste: ⭐⭐⭐⭐⭐
Fiber: 4g
I've long been a fan of the Pure Protein bars, and the pre-made shakes hit the spot as well as deliver great flavor. I prefer the chocolate, and it tastes just like chocolate milk. Other flavors include Chocolate Peanut Butter, Salted Caramel, Strawberry, and Vanilla. Shop the Pure Protein store on Amazon.
Natural Source of Protein for a GLP-1 Diet
Go-to whole food proteins include eggs, chicken, turkey, fish, Greek yogurt, cottage cheese, tofu, tempeh, and legumes. But here’s the deal—some of these are high in sulfur, which can trigger those dreaded sulfur burps, especially if your digestion is already sluggish from GLP-1s.
High-sulfur offenders: eggs, dairy, fish, and meats like chicken or beef. Still solid protein picks, but they can cause gas if your gut’s moving slow. Don't overdo these on a daily basis.
Easier-on-the-gut options: tofu, tempeh, collagen peptides, and lower-sulfur legumes like lentils or edamame. Pairing them with digestive enzymes or a little fiber can help, too. Balance is key.
One More Thing About the Best Protein Shakes on a GLP-1 Diet
Don't treat your protein shakes as part of your hydration goals. Drinking enough water and adding electrolytes is essential to keep all the internal systems... flowing.
Do you have a favorite protein drink or powder to share with GLP-1 Newsroom followers? Leave a comment below.
