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How Much Protein You Need on Ozempic or Wegovy

How Much Protein Do You Need While on Weight-Loss Medication? 

Tips to Stay Strong and Nourished

"Woman on weight-loss medication preparing a protein-rich meal with chicken, eggs, and quinoa"


If you're on a popular weight-loss medication like Ozempic, Wegovy, or Mounjaro, you’re probably seeing results—but are you also seeing a drop in your strength, energy, or muscle tone?

You’re not alone. While these medications can significantly reduce appetite and help shed pounds, they can also lead to muscle loss if you’re not eating enough of the right foods—especially protein.

🧬 Why Protein Matters More on Weight-Loss Medications

📉 Studies show up to 30–40% of weight lost on GLP-1 meds can come from lean mass, not just fat—including muscle and even bone density.

 When you lose muscle, you:

  • Burn fewer calories at rest (slower metabolism)
  • Feel more fatigued
  • Are more likely to regain fat weight later
  • Risk bone issues and frailty over time

💡 How Much Protein Should You Eat?

Infographic showing daily protein intake by body weight for people using Ozempic or Wegovy"


The old-school advice of 50 grams a day? Not enough for most people on weight-loss meds.

✅ General Protein Guidelines:

  • Standard adult: ~0.8g per kg body weight
  • Fat loss and muscle maintenance: 1.2–1.6g/kg (~0.54–0.73g/lb)

Example: A 160 lb person (73 kg) needs 88–117g of protein daily.

Learn more: Harvard Health | NIH Protein Guidelines

🥩 Best Protein Sources for People on GLP-1 Meds

Animal-Based

  • Eggs – 6g each
  • Greek yogurt – ~17g per 6 oz
  • Chicken breast – ~26g per 3 oz
  • Tuna/Salmon – ~22g per 3 oz

Plant-Based

  • Lentils – 18g per cup
  • Chickpeas – 15g per cup
  • Tofu/Tempeh – 20g+ per serving
  • Quinoa – 8g per cup

Easy Add-Ins:

  • Protein shakes (whey, pea, collagen)
  • Low-sugar protein bars (15–20g)
  • Boiled eggs, jerky, string cheese
"Top protein-rich foods including salmon, eggs, yogurt, tofu, and legumes for healthy weight loss"


🕒 When to Eat Protein

Spread your protein throughout the day for better absorption and muscle support.

💪 Sample Day

  • Breakfast: Greek yogurt + chia seeds (20g)
  • Snack: Protein shake (15g)
  • Lunch: Chicken salad + beans (30g)
  • Dinner: Salmon + quinoa + greens (30g)

🏋️‍♀️ Strength Training Boosts Results

Protein works better with resistance training. Even 2–3 sessions per week helps maintain muscle.

"Before and after illustration showing muscle retention during weight loss with protein intake and strength training"


  • Bodyweight workouts (squats, push-ups)
  • Dumbbells or resistance bands
  • Online fitness (e.g., HASfit)

🛑 Common Mistakes

  • Skipping meals due to low appetite
  • Focusing only on calories, not nutrients
  • Not supplementing plant-based diets with protein-rich foods
  • Relying on sugar-heavy shakes or bars

🍲 Sample Meal Plan (GLP-1 Friendly)

Daily protein meal plan for individuals using GLP-1 weight-loss medications with protein gram counts


  • Breakfast: Greek yogurt + chia + berries (~20g)
  • Snack: Protein shake (~25g)
  • Lunch: Grilled chicken salad (~30g)
  • Snack: 2 eggs + cheese stick (~19g)
  • Dinner: Salmon + quinoa + broccoli (~30g)

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🌍 Trusted Resources

🧠 Final Thoughts

GLP-1 medications are powerful—but without enough protein, you risk losing strength, energy, and long-term health.

Start small:

  • Add protein to each meal
  • Snack smarter
  • Lift or move more often

💬 Let us know in the comments: How do you make sure you get enough protein?

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