The Best Protein Sources for GLP-1 Weight Loss (Because You Can’t Live on Air Alone)

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So, you’re on a GLP-1 medication, and now food is a little… weird?

If you’re taking Wegovy, Ozempic, ZepBound, or Mounjaro, chances are your appetite has left the chat. Suddenly, eating a whole meal feels like a chore, and you might be surviving on three bites of chicken and a prayer.

But here’s the problem—if you’re not getting enough protein, your body isn’t just burning fat; it’s stealing from your muscle. And we do NOT want that. Muscle is your metabolic bestie—the more you have, the more calories you burn just by existing.

So, what’s the plan? Prioritize protein. And not just any protein, but GLP-1-friendly, easy-to-eat, delicious protein sources that won’t make you gag.

Let’s get into it.

Why Protein is a Non-Negotiable on GLP-1 Medications

📌 Prevents Muscle Loss → Your body will burn muscle for energy if you don’t give it enough protein. And no, “just losing weight” isn’t enough—you want to lose fat, not muscle.

📌 Keeps You Full Longer → GLP-1s already slow digestion, and protein takes longer to break down. That means steady energy, fewer cravings, and no blood sugar crashes.

📌 Boosts Fat Loss → The more muscle you keep, the higher your metabolism stays, which means more fat-burning power.

📌 Helps You Feel Human → Not eating enough protein can leave you tired, weak, and generally unenthused about life. You don’t want that.

The Best Protein Sources for GLP-1 Weight Loss (Ranked by Ease of Eating)

1️⃣ Greek Yogurt (The MVP of Easy Protein)

✔ Protein per serving: ~15-20g per cup
✔ Why it’s GLP-1-friendly: Smooth, easy to eat, and packed with protein
✔ How to eat it: Mix with berries, add a drizzle of honey, or stir in some protein powder for an extra boost

💡 Pro Tip: Go for plain Greek yogurt (flavored ones are packed with sugar) and sweeten it yourself with fruit or cinnamon.

2️⃣ Cottage Cheese (Trust Me, It’s Good)

✔ Protein per serving: ~12-15g per half cup
✔ Why it’s GLP-1-friendly: No chewing required, high protein, and super versatile
✔ How to eat it: Mix with fruit, top with Everything Bagel seasoning, or blend into smoothies (yes, really)

💡 Pro Tip: Hate the texture? Blend it. It turns into a creamy, high-protein spread or dip. There is one brand called “Good Culture” cottage cheese and it’s very creamy without having to blend.

For more inspiration, you can also check out some of our favorite cottage cheese recipes.

3️⃣ Eggs (A.K.A. Nature’s Protein Capsules)

✔ Protein per egg: ~6g
✔ Why they’re GLP-1-friendly: Soft, easy to digest, and super versatile
✔ How to eat them: Scrambled, boiled, made into egg muffins, or turned into a high-protein omelet

💡 Pro Tip: Don’t skip the yolk! It’s full of nutrients and healthy fats that help with hormone balance and satiety. Sometimes I do two egg whites and two full eggs, just to keep the calorie count low but get enough protein in with my meal.

4️⃣ Protein Shakes (For When Eating Feels Like a Chore)

✔ Protein per serving: 20-30g per scoop
✔ Why they’re GLP-1-friendly: Liquid = easy to drink when solid food sounds unappealing
✔ How to drink them: Mix with almond milk, throw in some frozen fruit, and blend with ice

💡 Pro Tip: Find a high-quality protein powder with minimal ingredients and no weird aftertaste. A few of my personal favorites that are pre-made:

• Fairlife Chocolate Protein Shake (almost too good!)
• Premier Protein Cafe Latte – tastes great in your morning coffee
• Orgain Chocolate or Vanilla – they have a 20g or 30g protein options. I personally like the taste of the 20g much, much better

5️⃣ Lean Chicken (Because You Knew This Was Coming)

✔ Protein per serving: ~26g per 3 oz
✔ Why it’s GLP-1-friendly: High protein, low fat, easy to meal prep
✔ How to eat it: Grilled, shredded, or chopped into tiny bites with sauce

💡 Pro Tip: Shred your chicken. It’s easier to eat in small portions when your appetite is low.

6️⃣ Salmon (For the Omega-3 & Protein Combo)

✔ Protein per serving: ~22g per 3 oz
✔ Why it’s GLP-1-friendly: High in protein AND healthy fats to keep you full
✔ How to eat it: Baked, broiled, or made into salmon patties

💡 Pro Tip: Pair it with avocado for a double dose of healthy fats to keep you full longer.

7️⃣ Tofu & Tempeh (Plant-Based Powerhouses)

✔ Protein per serving: ~15g per 3 oz (tofu) / 20g per 3 oz (tempeh)
✔ Why they’re GLP-1-friendly: Soft texture, high in protein, and easy to flavor
✔ How to eat them: Stir-fried, baked, or blended into a smoothie (yes, tofu in a smoothie works!)

💡 Pro Tip: Marinate tofu before cooking for better flavor—it soaks up whatever seasoning you give it.

8️⃣ High-Protein Cheese (Yes, Cheese Can Be a Snack)

✔ Protein per serving: ~7g per 1 oz
✔ Why it’s GLP-1-friendly: Small portions, great for snacking, and satisfying
✔ How to eat it: String cheese, cheese cubes, or melted into a meal

💡 Pro Tip: Pair with nuts for a balanced snack that includes protein + healthy fats.

I also like to eat mozarella string cheese and eat in alongside a Chomps turkey meat stick. Never dreamed I would be eating meat sticks, but they are actually pretty good – and I can get about 17g of protein in a 150 calorie snack.

9️⃣ Beans & Lentils (Plant-Based Protein + Fiber Bonus)

✔ Protein per serving: ~15g per cup (varies by type)
✔ Why they’re GLP-1-friendly: High protein + fiber = long-lasting fullness
✔ How to eat them: Add to soups, salads, or make a high-protein hummus

💡 Pro Tip: Go for lentils—they’re easier to digest than beans and pack a protein punch.

Final Thoughts: Prioritize Protein, Keep It Simple

Getting enough protein on GLP-1s is key to losing fat instead of muscle, keeping your metabolism strong, and feeling good overall.

📌 TL;DR – Best Protein Sources for GLP-1 Users:
✔ Easy to Eat: Greek yogurt, cottage cheese, protein shakes
✔ Quick to Prepare: Eggs, cheese, lentils
✔ High-Protein Meals: Chicken, salmon, tofu

Other Articles You Might Find Helpful:

7 Best Protein Shake Recipes

PROTEIN 101: How Much Protein Should You Eat on Ozempic or Wegovy?

30g Protein in Your Coffee? This Genius High Protein Coffee Recipe Does It Best

High-Protein Cottage Cheese and Chicken Meatballs Recipe

21 High-Protein Meal Prep Lunch Recipes to Keep You Fueled All Week

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