High-protein eating on GLP-1's: maintaining strength while you lose weight

Protein becomes even more important when using GLP-1 medications such as Mounjaro or Wegovy. As your appetite decreases and portion sizes shrink it’s easy to eat too little, which can lead to muscle loss and low energy.

This article explains why protein matters for people on GLP-1s, how to include enough in your day, and what simple food swaps can make a big difference.

GLP-1 receptor agonists slow digestion and make you feel full sooner, which helps reduce calorie intake and support weight loss. However, eating less also means you may naturally consume less protein. Over time, this can reduce lean muscle mass, lower metabolism, and affect how you feel day to day.

Maintaining strength and energy while losing weight depends on keeping protein intake steady. 

Aim for protein at every meal

Include a protein source at breakfast, lunch, and dinner. Try to spread intake evenly rather than relying on one large meal.

Examples:

• Breakfast: eggs, Greek yoghurt, protein porridge, tofu scramble
• Lunch: chicken, tuna, cottage cheese, lentil soup
• Dinner: fish, lean meats, beans, tofu, or halloumi

Prioritise protein first

When your appetite is small, eat protein before carbohydrates or vegetables. This ensures you meet your nutritional needs even if you stop early.

Combine protein with gentle fibre

Adding cooked vegetables, oats, or soft fruit helps digestion and satiety. See Fibre on GLP-1s for guidance.

Use protein supplements if needed

If eating enough through meals is difficult, consider a protein shake or powder once a day. Choose a simple, low-sugar formula. See Protein Powders on GLP-1s for more information.

Challenge: Feeling full before finishing meals
Practical Response: Eat protein first, use smaller portions, and spread intake across the day.

Challenge: Nausea
Practical Response: Choose soft options like eggs, yoghurt, soups, or shakes. Avoid rich sauces or fried foods.

Challenge: Low appetite
Practical Response: Blend protein into smoothies or soups for easier digestion.

Challenge: Vegetarian or vegan diet
Practical Response: Combine plant proteins (tofu, beans, lentils, quinoa) to meet needs. See Vegan on GLP-1s.

• Breakfast: Greek yoghurt with berries and a spoon of chia seeds
• Snack: Protein smoothie with milk and banana
• Lunch: Chicken and quinoa salad with olive oil
• Dinner: Grilled salmon with soft vegetables and mashed potato

Speak to a Medicspot clinician if you:

• Struggle to eat enough protein due to nausea or fullness
• Experience fatigue or muscle weakness
• Notice rapid weight loss or reduced appetite lasting more than a week

A clinician or health coach can help tailor your plan, suggest appropriate supplements, and ensure your diet supports your health goals.

Medicspot clinicians and health coaches can help you plan balanced meals, meet your protein needs, and manage any side effects while using GLP-1 receptor agonists. Personalised nutrition support makes it easier to lose weight safely and sustainably.

Take our free online assessment to see if GLP-1 treatment could be right for you, or use the weight loss calculator below to find out instantly if you are likely to be eligible and to see how much weight you could lose.

• Protein helps preserve muscle and metabolism during weight loss on GLP-1s.
• Aim for a source of protein at every meal.
• Choose soft, digestible options if appetite is low.
• Use shakes or powders to fill gaps if needed.
• Ask for support if side effects make it hard to eat regularly.

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.