GLP-1 & Protein: Eat Smart While Losing Weight

GLP-1 medications such as Ozempic, Wegovy and Zepbound continue to gain in popularity to help reduce appetite and support weight loss. When you’re eating less, however, what you eat becomes even more important. There’s one nutrient that deserves special attention: protein.

Why Protein Matters

When you lose weight, you can lose both body fat and muscle. Getting enough protein, especially when combined with strength training, can help your body maintain lean muscle while you’re losing weight. Protein also helps you feel satisfied longer, which can make it easier to manage smaller meals.

Try the “Protein First” Approach

Because GLP-1 medications can make you feel full quickly, consider starting your meal with the protein. If you’re having chicken, vegetables and rice, eat the chicken first. This helps make sure you’re getting protein before you become too full to finish your meal.

Healthy High-Protein Meals Matter

Ideal Breakfast: Protein-Packed Egg & Avocado Bowl

2 eggs, ½ cup egg whites, ¼ avocado, ½ cup spinach, and 2 tablespoons shredded cheese.

Scramble the eggs, egg whites and spinach together. Top with cheese and sliced avocado. Pair with a few berries for added fiber.

Approximate protein: 30–35 grams

Easy Snack: Greek Yogurt Berry Crunch

1 cup plain Greek yogurt, ½ cup berries, 1 tablespoon chopped almonds, and a sprinkle of cinnamon.

Mix everything together and enjoy. For a little sweetness, add a small drizzle of honey.

Approximate protein: 20–25 grams

Lunch or Dinner: Garlic Shrimp & Broccoli Bowl

6 ounces of shrimp, 1½ cups broccoli, ½ cup brown rice or quinoa, 1 teaspoon olive oil, minced garlic, lemon juice, and your favorite low-sodium seasoning.

Sauté the shrimp with olive oil, garlic and seasoning until cooked through. Steam or sauté the broccoli, then serve everything over brown rice or quinoa. Finish with fresh lemon juice.

Approximate protein: 35–40 grams

Don’t Just Lose Weight, Protect Your Muscle

The goal shouldn’t be simply watching the number on the scale go down. The goal is to lose excess body fat while maintaining your strength and muscle. A simple approach is to focus on protein, vegetables, hydration and strength training.

There is no single protein target that’s right for everyone. Your needs depend on your size, activity level, health and other factors. Talk with your physician or registered dietitian about the amount that’s appropriate for you.

This article is for educational purposes and is not a substitute for medical or nutritional advice.