If you’re taking a GLP-1 medication like Ozempic or Wegovy to lose weight, prioritizing protein is key to preserving muscle mass as the pounds drop. According to health experts, not all protein sources are created equal—especially when you’re in a calorie deficit.
These five lean protein options are among the best for maintaining strength, supporting metabolism, and keeping you full while on your weight loss journey.
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1. Lean Chicken
Lean chicken—especially chicken breast—is loaded with complete protein, which your body needs to build, repair, and preserve lean muscle mass. More muscle helps raise your metabolism, making it easier to burn fat and stay lean.
"No-nonsense, pure protein. Builds muscle, keeps you full, and supports fat loss," Ryan Fischer, a fitness expert, notes.
2. Eggs
Eggs are packed with high-quality, complete protein, containing all 9 essential amino acids your body needs to build and preserve lean muscle. Just one large egg has about 6–7g of protein, making them perfect for muscle recovery and daily strength goals. "Nutrient powerhouse. Choline for brain function, protein for muscle, and healthy fats to keep you satisfied. People who fear eggs are still stuck in outdated 1980s nutrition myths," he reveals.
3. Lean Beef & Steak
Lean beef is rich in complete protein. Fischer says, "High in bioavailable protein and iron; if you’re skipping red meat, you’re probably weak, anemic, or under-recovered."
4. Fish
Fish is a nutritional powerhouse for individuals aiming to build muscle and shed excess fat. Packed with high-quality protein and essential omega-3 fatty acids, fish, such as salmon, trout, and tuna, can help optimize body composition. Protein supports muscle growth and repair, while omega-3s aid in reducing inflammation and boosting metabolism.
"Fish are high in many nutrients and healthy fats. They are quite low in calories and loaded with protein. This is great for helping people lose weight while building muscle. Additionally, all of the nutrients in fish are great for those over the age of 40 in supporting healthy joints, bones, brain health, and heart health," Jesse Feder, a personal trainer and registered dietitian, shares.
5. Legumes
Legumes, such as lentils, beans, and chickpeas, offer a valuable resource striving to build muscle and trim excess fat. These plant-based proteins are rich in both fiber and protein, making them an excellent choice for supporting muscle growth and controlling appetite.
Legumes provide a sustained release of energy while keeping blood sugar levels stable, aiding in weight management. Their fiber content also promotes a feeling of fullness, potentially reducing calorie intake. "Legumes are nutrient dense and contain high amounts of fiber for being a protein. The high amount of fiber and protein is great for building muscle and supporting a healthy weight. The high content of fiber can also increase levels of satiety and promote improved gut health," Feder notes.
