Most people on a GLP-1 medicine such as Wegovy, Ozempic, Zepbound or Mounjaro are advised to aim well above the basic protein RDA of 0.8 g per kg of body weight. The 2025 joint advisory on nutrition for GLP-1 users notes that 1.2 to 1.6 g per kg a day has been proposed during active weight loss, or a simpler absolute target of 80 to 120 g a day, with your prescriber or dietitian setting the final number.
This is general information, not medical advice. Do not change your medication or dose without your prescriber, and get personal advice before raising protein if you have kidney disease.
Why does protein matter more on GLP-1 medicines?
Because you eat less, and some of the weight you lose is lean mass. GLP-1 medicines reduce appetite strongly, so it is easy to fall short on protein without noticing.
Two major trials measured body composition with DXA scans:
| Trial | Medicine | Weight lost that was lean mass | Source |
|---|---|---|---|
| STEP 1 body composition group | Semaglutide (Wegovy) | 5.3 kg of 13.6 kg, about 38% | Joint advisory, citing STEP 1 |
| SURMOUNT-1 DXA substudy (160 adults, 72 weeks) | Tirzepatide (Zepbound, Mounjaro) | About 25%; lean mass fell 10.9% and fat mass 33.9% | Look et al., 2025 |
Lean mass includes muscle but also water, organs and other non-fat tissue, so these numbers are not all muscle. Look et al. also found the same 75:25 fat-to-lean split in the placebo group, which suggests it is similar to weight loss in general rather than unique to the drug.
Still, the advisory lists “preservation of muscle and bone mass” as one of its eight nutrition priorities. Its two main tools are enough protein and structured strength (resistance) training.
How much protein should I eat on GLP-1?
Here is what the joint advisory, published in 2025 by the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society, says:
| Guidance | Amount |
|---|---|
| General adult RDA | 0.8 g per kg a day |
| Proposed during active weight reduction | 1.2 to 1.6 g per kg a day |
| Practical absolute target | 80 to 120 g a day (16% to 24% of energy on 2,000 Calories) |
| Should not fall below | 0.4 to 0.5 g per kg a day |
| Avoid for prolonged periods | 2 g per kg a day or more |
Example ranges at 1.2 to 1.6 g per kg (1 kg = 2.2 lb):
| Body weight | 1.2 to 1.6 g per kg |
|---|---|
| 150 lb (68 kg) | 82 to 109 g |
| 180 lb (82 kg) | 98 to 131 g |
| 220 lb (100 kg) | 120 to 160 g |
At higher body weights, per-kg numbers based on current weight can come out very high, which is one reason the advisory also offers the 80 to 120 g a day absolute range. The protein calculator gives you a personal range to discuss with your care team.
How much protein should I eat per meal?
Spread it out. A review in the American Journal of Clinical Nutrition (Leidy et al., 2015) points to about 25 to 30 g of protein per meal. On a GLP-1 you may not manage that in one sitting, so 4 to 6 smaller eating occasions of 15 to 25 g each can work better. The advisory notes that small, frequent meals may help when hunger and food interest are low.
What are the best high-protein foods on GLP-1?
Foods that pack a lot of protein into a small, easy-to-eat portion. Figures from USDA FoodData Central:
| Food | Serving | Protein | Calories | FDC ID |
|---|---|---|---|---|
| Chicken breast, roasted, no skin | 3 oz (85 g) | 26.4 g | 140 | 171477 |
| Cottage cheese, 2% | 1 cup (226 g) | 23.6 g | 183 | 172182 |
| Ground turkey, 93% lean, cooked | 3 oz (85 g) | 23.0 g | 181 | 172851 |
| Tofu, firm | 1/2 cup (126 g) | 21.8 g | 181 | 172475 |
| Salmon, Atlantic, farmed, cooked | 3 oz (85 g) | 18.8 g | 175 | 175168 |
| Edamame, prepared | 1 cup (155 g) | 18.5 g | 188 | 168411 |
| Lentils, cooked | 1 cup (198 g) | 17.9 g | 230 | 172421 |
| Greek yogurt, plain, nonfat | 6 oz (170 g) | 17.3 g | 100 | 170894 |
| Tuna, light, canned in water | 3 oz (85 g) | 16.5 g | 73 | 173709 |
| Milk, 2% | 1 cup (244 g) | 8.1 g | 122 | 171267 |
| Egg, whole | 1 large (50 g) | 6.3 g | 72 | 171287 |
Lean, softer options like Greek yogurt, cottage cheese, eggs, tuna and tofu are often easier to tolerate on queasy days than fatty or fried meats. The advisory suggests avoiding large or high-fat meals to reduce nausea and diarrhea.
Are protein shakes a good idea on GLP-1?
They can be useful. The joint advisory says some people can meet protein targets by supplementing with high-protein shakes, bars and other fortified products. Liquids may also feel easier than solid food on low-appetite days.
Tips for choosing one:
- Read the label. Protein and sugar vary widely between brands, so compare grams of protein per serving.
- Watch added sugar. Very sweet drinks can worsen nausea for some people and add Calories with little benefit.
- Sip slowly rather than drinking a large shake quickly.
- Use shakes to fill gaps, not replace all meals. Whole foods bring fiber, vitamins and minerals the advisory also emphasizes.
What does a 100 g protein day look like on GLP-1?
Small portions, spread across the day, with USDA FoodData Central numbers:
- Breakfast: 6 oz plain nonfat Greek yogurt. 17.3 g.
- Mid-morning: 2 large hard-boiled eggs. 12.6 g.
- Lunch: 3 oz canned light tuna on 5 saltine crackers. About 18 g.
- Afternoon: 1 cup 2% milk, or a protein shake. 8.1 g from milk.
- Dinner: 3 oz roasted chicken breast with 1/2 cup cooked lentils. About 35 g.
- Evening: 1/2 cup 2% cottage cheese. 11.8 g.
That totals about 103 g of protein. Add vegetables and fruit for fiber, and adjust to your appetite. The macro calculator can help you balance the rest of your Calories.
Logging for a week or two shows whether small meals are really adding up. Calo AI is a free calorie and macro tracker that logs by photo, voice or text, and our GLP-1 food tracker comparison covers other options.
Does strength training matter as much as protein?
The advisory treats them as a pair. It states that structured strength training, or mixed strength plus aerobic programs, is well established to help preserve lean mass during weight reduction. Ask your care team what is safe for you before starting.
Who should get personal protein advice?
Speak to your prescriber or a registered dietitian before raising protein if you:
- Have kidney disease or reduced kidney function.
- Are pregnant, planning a pregnancy or breastfeeding.
- Have a history of an eating disorder. The advisory notes restrictive eating disorders are a general contraindication to GLP-1 use.
- Are under 18.
For food-first guides by medicine, see what to eat on Wegovy and what to eat on Zepbound.
Practical takeaway
- Common targets are 1.2 to 1.6 g per kg a day, or 80 to 120 g a day. Confirm yours with your care team.
- Spread protein across 4 to 6 small meals and eat it first.
- Pick lean, dense foods like Greek yogurt, cottage cheese, eggs, fish, chicken, tofu and edamame.
- Shakes are fine to fill gaps. Read the label.
- Pair protein with strength training to help protect lean mass.