Why Protein Matters on GLP-1

When you start a GLP-1 medication, your appetite drops. That is the point. But here is what many people do not realize: your body's need for protein does not drop with it. In fact, getting enough protein becomes one of the most important things you can do to protect your health.

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Why Protein Matters on GLP-1 Medication

Protecting your muscle — not just losing weight

When you lose weight — whether through diet, medication, or both — your body does not automatically lose only fat. A meaningful portion of the weight you lose can come from muscle and bone in addition to fat. Research shows that with GLP-1 medications, roughly one-quarter to one-third of weight lost can come from lean tissue (or fat free mass). While this is expected to some degree, there are important actions you can take to lessen the impact — eating protein and participating in resistance training.

💡GLP-1 medications reduce your appetite, which results in weight loss. Some weight loss in lean tissue is expected, but the extent can be influenced by the actions you take to optimize your diet and lifestyle. That protection comes from two things working together: adequate protein and regular resistance training. This handout focuses on the protein piece.

What protein does for you beyond muscle

• Helps you feel steadier and more satisfied between meals
• Supports immune function
• Keeps hair, skin, and nails healthier during active weight loss
• Supports blood sugar stability
• Preserves metabolic rate as weight comes off

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How Much Protein Do You Need?

A common starting point for people on GLP-1 medications is at least 80 grams of protein per day. For most adults actively losing weight with medication, the clinical recommendation is 1.2 to 1.6 grams per kilogram of body weight — which often works out to 80–120 grams or more depending on your size and activity level.

If you are not sure where to start, 80 grams per day is a reasonable minimum to aim for and a good place to begin building the habit. And if this number feels overwhelming, fear not. Small habits pave the road to what may feel like a large goal.

Things that may raise your protein target:

• Being more physically active or doing resistance training
• Older age (especially 60+)
• High rates of weight loss
• Higher body weight

Things that may lower your protein target:

• Chronic kidney disease (CKD) — higher protein can stress the kidneys
• Certain other medical conditions

💡If you have any of the above, speak with your registered dietitian before setting a target.

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Where to Find Protein

Protein comes from both animal and plant-based sources. Both can contribute to your goal — and many people use a mix of both.

Eating plant-based?

Soy-based proteins (tofu, tempeh, edamame, soy milk) are the most protein-dense plant options and can make it easier to hit your target when your appetite is suppressed. Beans, lentils, and whole grains are also nutritious — keep in mind they have more fiber and volume, so you may need to eat larger portions to match the same amount of protein.

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Protein Content of Common Foods

Use this as a quick reference when planning meals or checking whether a day's eating is on track.

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How to Hit 80+ Grams of Protein in a Day

When appetite is suppressed, 80 grams can feel like a lot. These strategies help.

Prioritize protein first at every meal

Before filling your plate with anything else, add your protein source first. When portions are smaller, this makes sure protein is not crowded out.

Distribute across meals and snacks

Your body absorbs and uses protein most effectively when it is spread throughout the day — rather than loaded into one large meal. Aim for roughly 20–30 grams at each main meal, with a high-protein snack if needed.

Animal-based — sample day (~80g)

• Breakfast — 2 eggs + ½ cup cottage cheese (~24g)
• Lunch — 3 oz grilled salmon + ½ cup edamame (~31g)
• Dinner — 3 oz chicken breast + ½ cup lentils (~35g)

Total: ~90g  |  Adjust portions to fit your appetite.

Plant-based — sample day (~80g)

• Breakfast — ½ cup oats + 3 tbsp hemp seeds + 1 cup soy milk + 2 tbsp peanut butter (~31g)
• Lunch — ¾ cup Greek yogurt + ¼ cup almonds + 1 tbsp chia seeds (~25g)
• Dinner — 4 oz baked tofu + ½ cup edamame + 1 tbsp hemp seeds (~24g)

Total: ~80g  |  Adjust portions to fit your appetite.

Use protein-rich snacks strategically

On lower-appetite days, a high-protein snack can fill the gap without requiring a full meal. Good options include: Greek yogurt, cottage cheese, hard-boiled eggs, edamame, baked chickpeas, string cheese, peanut butter with apple slices, or a protein shake if solid food is difficult.

Consider a protein supplement if needed

Protein powders and shakes can be a useful tool when appetite is very low or when whole foods are hard to tolerate — especially in the early weeks of your medication. They are not required, but they can help bridge the gap. Look for options with 15–25 grams of protein per serving and minimal added sugar. Whey isolate, soy isolate, and plant-based protein supplements that include multiple plant sources are preferred options.

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When to Speak with a Registered Dietitian

The guidance above gives you a solid starting point. But protein needs are individual — and there are situations where working with your Registered Dietitian (RD) is worth doing.

Consider reaching out to your RD if:

• You have chronic kidney disease (CKD), diabetes, or another chronic condition that affects your dietary needs and you're unclear where to start
• You are consistently unable to reach 80 grams per day despite trying
• You are experiencing significant fatigue, hair thinning, or strength loss
• You follow a vegan or vegetarian diet and are unsure how to meet your goal
• You want a personalized protein target based on your body weight, goals, and health history
• You are unsure which protein supplements are appropriate for you

💡A registered dietitian can help you build a practical eating plan that fits your life, your preferences, and your health history — not just a generic number to hit.

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_{This handout is for educational purposes only and does not replace personalized medical advice from your healthcare provider. Always consult your Onsera care team before making changes to your medications or treatment plan.}