Help! I Can't Get Enough Protein on My GLP-1 Diet!

Jennifer Hardy
Jul 18
8 min read

The GLP‑1 craze isn’t slowing down. Between Zepbound, Ozempic, Wegovy, and other meds in this class, people everywhere are suddenly paying attention to protein like it’s the hottest celebrity in nutrition. It sounds easy enough, but a lot of people struggle to get enough protein daily.

It's not as simple as loading up on steak and hoping for the best. Many people on GLP‑1s are eating less overall, feeling full faster, and struggling to hit even the minimum protein they need to protect muscle and stay healthy.

In addition, you don't want to live off of protein shakes and supplements because there are other nutritional needs to meet. In this article, we will talk about the importance of protein and help lay a nutritional roadmap to get enough daily and weekly intake to reach your GLP-1 goals.

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The Importance of Protein

GLP‑1s slow gastric emptying and change the way your body uses energy. Without enough protein, weight loss can come at the cost of lean mass (meaning muscles), which you do not want.

GLP-1 Newsroom did a deep dive on why protein matters and what really happens to muscles on a GLP-1 diet, but let's do a quick refresher.

When your appetite drops, your body doesn’t stop needing nutrients. Protein is critical because it keeps your muscles from wasting away while you lose fat. It also helps with satiety, meaning you’ll feel satisfied longer instead of shaky and hungry two hours later. On top of that, protein supports skin health, hair growth, and your immune system, all of which can take a hit if your intake is too low.

Getting enough protein every day gives your body the building blocks it needs to repair, recover, and thrive, even when your calories are lower than before.

Protein Goals for a GLP-1 Diet

Most people go into a GLP-1 journey with a basic understand of protein's importance, but beyond that, things get blurry. Let's spell it out.

A basic guideline is to get at least 20g-30g of protein per meal. Protein should also account for about 25% of your meal size. Avoid getting less than 60g of protein a day.

The math for figuring out how much protein your specific body needs is 0.55 g per pound of body weight.

Body Weight (lbs)	Protein Needed (g/day)
150	82g
200	109g
250	137g
300	164g
350	191g

As great a guideline as that can be, the numbers start to get wonky when you're dealing with being overweight or obese. Don't fall in love with those numbers. One of the best things to do is figure out your ideal weight (goal weight) or find out your lean mass (body weight minus fat) and calculate from that number.

Figuring out the right number for you should always go through a medical provider, nutritionist, or dietitian. We recommend using Ashley Legg of Legg Day Fitness. She helped me get my nutrition right and held me super accountable daily. When you're serious about getting food on track or breaking through a GLP-1 plateau, she's gonna help you every step of the way.

Not All Protein Is the Same

Proteins aren’t all created equal, and your body treats them differently depending on their amino acid profile and how easily you can digest them. Some give you the full set of building blocks your muscles and tissues need, while others fall short and work better as add‑ons instead of main sources.

Whey Protein

Whey is a standout because it’s a complete protein with all the essential amino acids your body can’t make on its own. It’s especially high in leucine, which is critical for preserving muscle while you’re losing fat. Whey also digests quickly, so it’s perfect in a shake or smoothie when you’re not up for a big meal.

The catch is that it’s dairy-based, so if you’re lactose intolerant or sensitive to milk proteins, you might want to choose a whey isolate (lower in lactose) or skip it altogether.

Collagen Protein

Collagen, on the other hand, is everywhere in the wellness world. It gets praised for skin, nails, and joints, but it isn’t a complete protein. It’s missing key amino acids needed for muscle repair and growth.

That doesn’t mean it’s useless. Just don’t count collagen powder alone toward your daily protein goal. Use it as an add‑on to coffee or recipes, but make sure the rest of your day includes complete sources.

Plant-Based Protein

Plant‑based proteins like pea, soy, and rice blends are also worth noting. Soy is a complete protein and a great option if you’re avoiding dairy. Pea and rice proteins are not complete on their own, but many products combine them to cover all essential amino acids.

Check the label to make sure it’s a blend or pair them with other protein sources during the day.

Egg Protein

Egg protein powders and ready‑to‑drink shakes are another solid option. Egg protein is naturally complete, digests easily, and works well if you need something lactose‑free.

Realistic Ways to Get Enough Protein on a GLP-1 Diet

Getting the right amount of protein comes with so many loopholes and caveats, so that's another reason to use a professional. For example, you can eat eggs all day to get protein, but then you'll likely be saddled with those gnarly sulfur burps the next day.

Then, there's the challenge many of us face of having a minimal appetite or no appetite at all. As someone who struggled with disordered eating for years, it's still baffling that I can fill up on two bites of a taco and a protein shake.

So, when you're planning your GLP-1 meals for the week, protein should be a priority.

Protein Shakes & Powders

Start with your favorite brand of high-protein shakes. Some have more than 30 grams per serving. I would avoid going less than 20g per shake, or you might fill up before you can get enough in.

If you'd rather go with a protein powder, some of the favorites are:

Premier Protein: Several flavors to choose from, and one of the more affordable brands.
Muscle Milk: Ideal for those hitting the gym hard, as you'll get 50g of protein per serving.
Vega: Vegan protein with 30g of plant-based protein in each scoop.

While I always have protein shakes on hand, it's the protein powder that really goes to work for me. For example, I mix a scoop with Greek yogurt and throw in some strawberries or blueberries. It's my ice cream substitute, but adding the protein to the yogurt means I'm getting an extra 15grams of protein (based on the nutritional value of Fage 2% serving size).

High‑Protein Dairy and Dairy Alternatives

Greek yogurt, cottage cheese, and skyr are MVPs when you’re eating less but need more protein.

If dairy doesn’t sit well with you, there are lactose‑free and plant‑based versions made with soy or pea protein that still hit impressive numbers. The key is to look at the label and aim for at least 12–15 grams per serving so you’re not filling up on something that barely moves the needle.

You can sweeten things up with berries, cinnamon, or a drizzle of nut butter. I keep these stocked in my fridge for days when I can’t face cooking or want something that feels like a treat without derailing my protein goal.

Lean Meats and Seafood in Small Portions

Dense proteins like chicken, turkey, tuna, salmon, and shrimp pack a punch without requiring you to eat much. A few ounces of rotisserie chicken or a single pouch of tuna can give you 20 grams in minutes.

I like to prep shredded chicken ahead of time or keep canned salmon in the pantry so I can throw it on a salad or roll it in a low‑carb wrap. Shrimp and scallops cook fast and work well in small portions, too.

The trick is to think in terms of concentrated protein hits instead of big plates of food. This way, even on days when your appetite is low, you can hit your targets without forcing yourself to eat more than you want.

Eggs and Egg‑Based Staples

Each egg gives you about 6 grams of protein, and when you turn them into omelets, egg muffins, or hard‑boiled snacks, those numbers add up quickly.

Boost the protein by adding a scoop of cottage cheese to your egg mixture. You'll get more protein plus the fluffiest eggs you've ever tasted! For those mornings when a full breakfast sounds impossible, even one egg with a slice of high‑protein bread gives your body something to work with.

Plant‑Based Power Foods

Even if you eat animal products, plant‑based proteins are worth adding. Edamame delivers around 18 grams per cup, while tofu and tempeh offer a satisfying texture and protein load that rivals chicken.

Chickpea pasta or lentil pasta is another smart choice. It feels like comfort food, but comes with double or triple the protein of regular noodles.

I keep a PB2 powder jar in my cupboard and add a scoop to my smoothies. More protein, and I don't even notice the extra calories.

Stackable and Snackable High Protein Combos

In addition to the Greek yogurt and protein powder or cottage cheese and eggs, I've worked out some other stackable and snackable options to boost protein. Every bite matters since satiety is usually found after a few bites in.