Easy Ways to Get More Protein Into Your Day on a GLP-1

Almost everyone I talk to on a GLP-1 knows protein matters. The hard part is getting it in when you're only eating a few bites at a time, so let's focus on the easy, practical ways to do that.

Why protein deserves extra attention right now

When you're losing weight, some of that loss can include muscle and other lean tissue, not just fat. Eating enough protein, along with some strength training, is one of the main ways people try to hold on to the muscle they have.

Protein can also help a lot of people feel steadier between meals and support recovery if you're working out. On Ozempic, Wegovy, Mounjaro or Zepbound, the challenge is that a smaller appetite leaves less room for everything, and protein is often what gets crowded out.

How much you need is individual. It depends on your body, your activity and your health history. Your provider or a coach can help you find your own target. What I want to give you here are ways to make your day a little more protein-rich, whatever that target is.

Upgrade the foods you already eat

The easiest protein wins usually don't require new meals. They come from small upgrades to what's already on your plate.

• Swap regular yogurt for Greek yogurt or skyr. Same habit, more protein.
• Cook oatmeal with milk instead of water, or stir in some Greek yogurt once it cools a bit.
• Choose a higher-protein bread, wrap or pasta when you see one you like.
• Add an egg to fried rice, ramen, salads or toast.
• Use cottage cheese or ricotta in pasta, on toast, or blended into sauces.
• Top soups and salads with beans, chicken or tuna instead of only croutons.

None of these change what you eat in a big way. They just quietly raise the protein in meals you'd have anyway.

Lean on soft and liquid protein

When your appetite is low, dense foods like steak or a big chicken breast can feel like a lot of work. Softer textures tend to go down easier.

Easy options to keep around

• Greek yogurt and cottage cheese
• Eggs, scrambled or hard-boiled
• Fish like salmon or tuna, which tend to be tender
• Tofu, lentils and bean soups
• Milk, kefir or a soy milk
• Protein shakes or ready-to-drink options

A shake isn't a forever plan, but on a day when solid food just isn't happening, it can be a really useful bridge. If you have kidney concerns or other health conditions, check with your provider before leaning heavily on protein supplements.

Give every eating moment a protein "anchor"

Instead of trying to hit protein at one big meal, aim to have a little at every meal and snack. I call it an anchor: one protein-containing food that you build the rest around.

Say your usual afternoon snack is a handful of crackers. Keep the crackers, but add a cheese stick or some hummus. Your morning coffee? Have it alongside a yogurt or a hard-boiled egg. Dinner is a bowl of pasta? Stir in some chicken or white beans.

Small amounts spread through the day add up, and they're much easier than one big protein-heavy plate you can't finish.

Make protein the easy choice

When appetite is low, convenience wins almost every time. So stack the deck:

1. Keep ready-to-eat protein at eye level in the fridge.
2. Buy a few shortcut items, like rotisserie chicken, pre-cooked eggs, canned tuna or salmon, and pre-cooked lentils.
3. Pack a protein snack in your bag or car for busy days.
4. Eat the protein on your plate first, while you still have room.

If the easy option in your kitchen is protein, you'll eat more of it without thinking about it.

Keep it flexible and guilt-free

Some days you'll eat plenty of protein. Some days it'll be toast and a banana because that's all that sounds okay. Both are part of real life. There's no need to make up for a lower day by forcing food the next day. Just come back to your anchors at the next meal.

Plant proteins count too. Beans, lentils, tofu, edamame and soy milk are all great options if you prefer them or want variety.

Try this week

Pick your most common snack and add one protein food to it every time you have it this week. Same snack, one addition. That's it.

Frequently asked questions

How can I get more protein on Ozempic when I'm not hungry?

Focus on soft, easy foods like Greek yogurt, eggs, cottage cheese, fish and protein shakes, and add a little protein to every meal and snack instead of trying to eat one big serving. Eating the protein on your plate first can help too.

How much protein do I need on a GLP-1?

It varies from person to person based on your size, activity level and health. Ask your healthcare provider or a nutrition coach to help you find a target that fits you.

Are protein shakes okay on a GLP-1?

For many people, shakes are a convenient way to get protein on low-appetite days. They work best as a helper alongside real food. If you have kidney problems or other medical conditions, check with your provider first.

This article is general education, not medical advice. GLP-1 medications are prescribed and managed by your healthcare provider. Talk with your prescriber before changing your diet, exercise or medication.