GLP-1 medications have helped many people lose weight by reducing appetite and increasing feelings of fullness. While eating less can be beneficial for weight loss, it can also make it harder to meet your daily nutrient needs—especially when it comes to protein.
Because GLP-1s often lead to smaller portions and fewer meals throughout the day, experts say it’s important to be intentional about what you do eat. Prioritizing nutrient-dense foods can help preserve muscle mass, support energy levels, and ensure your body gets the nutrients it needs as you lose weight.
Jessica Slamon, RD, recently shared her advice for making sure you’re getting enough protein while taking a GLP-1.
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Your Protein Needs Don't Decrease
Although GLP-1 medications can suppress your appetite, your body's protein requirements stay the same. "If you are taking a GLP-1 medication, you may not be getting enough protein," Slamon explains. "Since GLP-1s can decrease appetite, you might find yourself eating less frequently throughout the day, and while meal or snack frequency may decrease, your protein requirements do not." If you're regularly skipping meals or struggling to finish your plate, it may be a sign that you need to pay closer attention to the quality—not just the quantity—of your food.
Eat Your Protein First
One common side effect of GLP-1 medications is early satiety, meaning you feel full much sooner than usual. Because of this, Slamon recommends eating protein-rich foods before anything else on your plate. "If you experience early satiation while taking GLP-1s, you can prioritize your protein intake by eating your protein-rich foods first," she says. Starting with lean meats, fish, eggs, Greek yogurt, cottage cheese, tofu, or legumes can help ensure you consume enough protein before you become too full to finish your meal.
Aim For Around 30 Grams Of Protein Per Meal
Rather than trying to make up your protein intake all at once, spreading it evenly throughout the day can make it easier to meet your needs. "Generally speaking, aiming for about 30 grams of protein per meal can help ensure that you meet your estimated protein requirements," Slamon says. Including a quality protein source at breakfast, lunch, and dinner can also help support muscle maintenance, keep you feeling satisfied longer, and promote healthy weight loss while taking a GLP-1.
The Bottom Line
Eating less doesn't mean your body needs fewer nutrients. If you're taking a GLP-1 medication, experts recommend paying special attention to your protein intake by prioritizing protein-rich foods, eating them first if you fill up quickly, and aiming for roughly 30 grams at each meal. If you're unsure whether you're meeting your nutritional needs, talk with your healthcare provider or a registered dietitian, who can help create a plan tailored to your goals.
