How Much Protein Do You Need on GLP-1 Medications?

If you’re taking injectable GLP-1 medications like Mounjaro or Wegovy, you’ve probably noticed a reduced appetite which is exactly how these treatments help support weight loss. But eating less means every bite needs to count. One of the most important nutrients to prioritise is protein. Getting enough protein daily helps you stay strong, maintain your energy and lose fat while preserving muscle, especially when your meals are smaller than usual.

Here’s how to figure out how much protein you need and easy ways to get it.

In this post:

Why protein matters on GLP-1s
How much protein you really need
Easy ways to hit your target (with meat and plant-based options)
FAQs

Why Protein Matters on GLP-1s

When you’re losing weight particularly with medications that suppress appetite’ the goal isn’t just to lose weight. It’s to lose fat, not muscle.

Studies specifically examining GLP-1 medications found that approximately 40% of weight loss was attributed to muscle loss. That figure isn’t unusual for any rapid weight loss, but it underscores why protein intake is essential to protect your strength and metabolism.

Protein helps:

Preserves muscle mass – especially important as appetite drops
Improves satiety – keeps you feeling full for longer between meals
Supports metabolism – muscle burns more calories at rest than fat
Maintains energy – stable blood sugar and sustained strength

Your Daily Target: Higher Than You Think

The standard UK Reference Nutrient Intake (RNI) of 0.75g per kg of body weight per day is designed to prevent deficiency in sedentary adults. But when you’re on GLP-1 medications, you’re in a unique situation that requires more strategic nutrition. You’ll need to intentionally increase your intake to maintain muscle and feel your best.

Research-Based Recommendation: 1.2–1.6 grams per kilogram of body weight daily

Quick Calculator:

If you weigh 100 kg: 120-160 grams of protein daily
If you weigh 80 kg: 96-128 grams daily
If you weigh 70 kg: 84-112 grams daily
If you weigh 60 kg: 72-96 grams daily

Breaking It Down: 30-40 Grams Per Meal

The most practical approach is to aim for 30-40 grams of protein per meal across 3-4 eating occasions throughout the day. This strategy is based on research showing that 30 grams of protein per meal creates the optimal stimulus for muscle maintenance and makes hitting your total less overwhelming.

What 30-40g of Protein Looks Like:

Meat & Dairy

120 g cooked chicken breast
5–6 large eggs
400 g low-fat Greek yoghurt
1 scoop whey protein shake

Vegetarian Options

1200 g tofu
300 g cooked lentils
150 g quorn (mycoprotein)
1 scoop vegan protein shake

Tips for Hitting Your Daily Target

Mix it up: Have eggs for breakfast, tofu or Quorn at lunch, chicken for dinner and a protein shake between meals

Choose protein-rich snacking: Greek yoghurt, boiled eggs, protein bars (check sugar content), or roasted chickpeas

Prep in advance: Batch-cook lentils, tofu, or lean meats so it’s easy to add protein to meals on busy days or when you have a limited appetite

Use shakes wisely: While whole foods are preferable, protein shakes can be great as a supplement, particularly if you struggle to eat enough solid food

Main takeaways

Your protein needs on GLP-1 medications are higher than most people realise — but meeting them doesn’t need to be complicated.

By aiming for 1.2–1.6g of protein per kg of body weight, and spreading that across 30–40g per meal, you’ll help:

Preserve lean muscle
Maintain steady energy
Stay full between meals
Optimise your fat loss

Think of it this way: You’re not just losing weight — you’re building strength and long-term health.

FAQs: Protein & GLP-1 Treatments

Why is protein important on GLP-1s? It helps preserve muscle, keeps you full, supports energy, and promotes healthy fat loss.

How much protein do I need? Aim for 1.2–1.6 g per kg of body weight daily. For example, if you weigh 80 kg, that’s 96–128 g of protein a day.

Is that more than usual? Yes. It’s higher than the general UK guideline (0.75 g/kg), but important when eating less to protect muscle.

Can I get enough protein on a plant-based diet? Yes, with a mix of lentils, tofu, beans, Quorn, and vegan shakes. Planning helps.

Do I need protein shakes? They’re not essential, but useful if you’re struggling to hit your target with food alone.

What if I don’t get enough protein? You may lose muscle, feel tired, or slow your metabolism — making weight loss less effective.