Introduction
The evidence is clear: GLP-1s are an extremely helpful tool for weight loss. If you’re taking a GLP-1 medication like Ozempic®, Wegovy®, Mounjaro®, or Zepbound®, you’ve probably noticed changes in your appetite and a decrease in overall food intake.
GLP-1 medications, originally developed to lower blood sugars, have also proven to be effective for weight loss (1). They work by slowing digestion, increasing satiety hormone production, and reducing food noise such as cravings and appetite.
While these medications are effective for weight loss and blood sugar control, it’s important to make sure you are meeting your protein needs. Because you are eating less, this can lead to the loss of not only fat mass but also lean muscle mass. Eating enough protein is key for maintaining lean body mass, which has been shown to play an important role in sustaining weight loss (2).
Since overall food intake is reduced, the quality of your food matters more than ever. You might be wondering what to eat on a GLP-1 medication like Ozempic®, Wegovy®, Mounjaro® or Zepbound®. The answer starts with protein. In this blog, you’ll learn the 10 best protein foods to include in your diet.
Why Protein Matters on a GLP-1 Medication Like Ozempic® or Wegovy®
Optimal protein intake while taking medications like Ozempic®, Wegovy®, Mounjaro®, or Zepbound® is crucial for several reasons:
- Protein helps prevent muscle loss during weight loss.
- Because the amount of food you’re eating is lower than usual, protein ensures you feel satisfied with smaller meals.
- When you eat protein, your body produces hormones like CCK and GLP-1 that send signals to your brain that you are full, increasing satiety (3).
- Protein also supports metabolism by increasing the Thermic Effect of Food (TEF)—meaning you burn more calories when digesting protein (4).
- Protein consumption decreases levels of the hunger hormone ghrelin, helping you stay satisfied between meals.
10 Best Protein Foods for People Taking a GLP-1
Complete protein sources like lean meats, fish, and dairy, or combining a variety of plant-based proteins, can help you meet your needs.
Chicken Breast – Lean, versatile, and easy to meal prep
Greek Yogurt – High protein, good for digestion, easy snack option
Eggs – A complete protein; quick and budget-friendly
Salmon – Contains heart-healthy omega-3s with anti-inflammatory benefits
Cottage Cheese – High protein, soft texture, easy to eat with reduced appetite
Lentils – A plant-based protein + fiber combo
Tofu or Tempeh – Great vegetarian protein options
Turkey – Lean, filling, and convenient
Protein Shakes/Powders – Convenient when appetite is low
Edamame – Plant protein, high in fiber, great snack or meal add-in
How to Eat More Protein on a GLP-1 (Tips for Ozempic, Wegovy, Zepbound and Mounjaro Users)
Here are some tips and meal ideas to help boost your protein intake:
- Plan your proteins: Meal plan for the week to ensure healthy protein sources are always available. Prep hard-boiled eggs for a quick breakfast, batch-grill meat, or grab a convenience option like a rotisserie chicken.
- Eat smaller, more frequent meals: If your appetite is low, try 4–5 mini meals every 3–4 hours instead of 3 large meals.
- Pair protein with fiber-rich foods: Include whole fruits, whole grains, and vegetables for balance.
- Keep protein powder handy: Use in smoothies or shakes for a convenient, shelf-stable option.
Other Important Foods on a GLP-1
In addition to high-protein foods for GLP-1 users, it’s also important to focus on hydration, fiber, and nutrient-rich produce.
- Fruits and Vegetables
Support your heart health with hydrating, nutrient-dense, fiber-rich foods. Aim for a variety of colors and types. - Water
GLP-1 medications may increase the risk of dehydration if you don’t feel as hungry or thirsty. Prioritize hydration by drinking water with meals, carrying a reusable water bottle, and refilling it throughout the day. - Overall Fiber
Fiber can enhance the therapeutic effects of GLP-1s by boosting your body’s own GLP-1 production. It also helps regulate blood sugar, reduces constipation, and supports healthy gut bacteria.
Work with a Registered Dietitian to Meet Your Protein Needs
Not sure if you’re meeting your protein needs? A registered dietitian with experience in GLP-1 medications can help you create a personalized meal plan and set realistic protein goals.
There are many benefits of personalized nutrition support from a registered dietitian like taking your personal goals, weight history, lifestyle and life’s challenges into account.
Final Thoughts
By focusing on protein and GLP-1 diet tips, you can maintain muscle, stay full, and support long-term weight loss on medications like Ozempic®, Wegovy®, Mounjaro® or Zepbound®.
Adequate protein intake is key when taking GLP-1s for weight loss and blood sugar management. Protein helps maintain muscle mass, promotes satiety, and balances blood sugars after meals.
Incorporate these top 10 protein foods into your daily meals and snacks for optimal nutrition and variety. If appetite is low, don’t hesitate to divide your meals into smaller, more frequent portions to maximize intake.
Lastly, consider consulting a registered dietitian for individualized support. Many insurance plans cover visits with an RD. Head over to my services to see if we’d be a good fit!