When your appetite is suppressed by a GLP-1 medication, you are not going to be sitting down to large, balanced meals three times a day. For most patients, food becomes something you eat in smaller amounts, less frequently, and with less enthusiasm than before.
This is Part 2 of our 3-part protein series
Part 1: Why Protein Is the Most Important Nutrient on a GLP-1 Medication
Part 2 (you are here): The Best High-Protein Foods to Eat on GLP-1 Medications
Part 3: What a Full Day of Eating Looks Like on a GLP-1 Medication
That is exactly why choosing the right foods becomes so important. When every meal is smaller, the nutritional quality of what you eat has to go up. And the nutrient that matters most is protein.
At Washington Trim Clinic, we work with patients on semaglutide and tirzepatide every day. Here is the guide we wish every patient had before starting their first month.
Why Protein Comes Before Everything Else
Your goal on a GLP-1 medication is to lose fat while protecting muscle. Muscle keeps your metabolism running, prevents weight regain after you stop the medication, and keeps you strong and energetic throughout your weight loss journey. The only way to protect it is to consistently eat enough protein.
Most patients on GLP-1 medications should aim for 80 to 100 grams of protein per day at minimum. And because your appetite is limited, that means every meal should lead with protein. Eat it first, before vegetables, before bread, before anything else. When you can only manage a few bites, make those bites the most protein-dense thing on your plate.
The Best Protein Sources for Omnivores
These foods deliver the highest amount of protein per portion, making them ideal when you are not eating large volumes of food.
- Chicken breast (3 oz cooked) gives you about 26 grams of protein for roughly 140 calories. It is mild, versatile, and works hot or cold.
- Turkey breast is nearly identical in nutrition and slightly easier to digest for some patients.
- Canned tuna is one of the most convenient options available. Three ounces gives you 22 grams of protein for around 100 calories. No cooking required.
- Salmon offers 21 grams per 3-ounce serving along with omega-3 fatty acids that support inflammation and heart health.
- Shrimp is extremely lean at about 85 calories for 20 grams of protein. Easy to keep in the freezer and quick to prepare.
- Greek yogurt is one of the best foods for GLP-1 patients because it is smooth, easy to eat, and requires no preparation. A 3/4 cup serving gives you around 17 grams of protein.
- Cottage cheese is another excellent option at 14 grams per half cup, mild in flavor, and easy on the stomach.
- Whole eggs provide 12 grams of complete protein for 2 large eggs, along with healthy fats and key vitamins. Easy to prepare in many ways.
The Best Protein Sources for Vegetarians
You do not need meat to meet your protein goals. These dairy and egg-based options are excellent choices that tend to work well with the reduced appetite GLP-1 medications cause.
- Eggs are one of the most complete and affordable protein sources available. Two large eggs provide 12 grams of protein and are easy to eat even on low-appetite days.
- Greek yogurt and skyr are both around 17 grams of protein per serving and are soft, easy to eat, and can be paired with berries or nutritional yeast to boost protein further.
- Paneer offers 14 grams per half cup and works well in cooked dishes with spinach or lentils.
- Tempeh is a fermented soy product that provides 15 grams of protein per half cup and is gentler on digestion than many plant proteins because of the fermentation process.
- Edamame is one of the few plant foods that is also a complete protein. A half cup of shelled edamame gives you 11 grams of protein and is easy to eat as a snack.
- Lentils provide 18 grams per cup cooked and are also high in fiber, which helps with the constipation that some GLP-1 patients experience.
The Best Protein Sources for Vegans
Getting enough protein on a vegan diet while on GLP-1 medications takes a bit more planning, but it is absolutely doable with the right foods.
- Seitan is the highest-protein plant food available, with about 21 grams per 3-ounce serving. It has a meaty texture and works well in savory dishes.
- Tempeh at 15 grams per half cup is the best all-around vegan protein for GLP-1 patients. Fermented, high in protein, easy to digest.
- Firm tofu gives you 10 grams per half cup and absorbs the flavors of whatever you cook it with.
- Nutritional yeast is a surprisingly effective protein booster at 12 grams per 3 tablespoons. It has a mild cheesy flavor and can be stirred into sauces or soups.
- Hemp seeds provide 10 grams per 3 tablespoons and can be sprinkled on virtually anything with almost no change to flavor or texture.
- Chickpeas, black beans, and split peas all provide 15 to 18 grams per cup cooked and double as excellent fiber sources.
Protein Supplements: When to Use Them
On days when your appetite is very low, a protein shake or smoothie can be a valuable tool. Look for options with at least 20 to 25 grams of protein per serving and under 5 grams of sugar. For omnivores and vegetarians, whey protein isolate is the most well-absorbed option. For vegans, pea protein or a pea and rice protein blend works well and is gentle on digestion.
Supplements work best as a bridge on difficult days, not as a daily replacement for food.
We Help You Build a Plan That Works for You
At Washington Trim Clinic, every patient on our medical weight loss program receives guidance on nutrition alongside their medication. We use Styku 3D body composition scanning to track fat versus muscle each month so we can catch protein deficiency early and adjust before it becomes a problem.
Call (425) 552-3755 or visit us at 13401 Bel-Red Rd, Suite A3, Bellevue, WA 98005.
More from the Washington Trim Clinic Weight Loss Guide
- Why Protein Is the Most Important Nutrient on a GLP-1 Medication
- How Much Water You Should Drink on a GLP-1 Medication
- How Many Calories Should You Eat on a GLP-1 Medication
- Why Fiber and Gut Health Matter So Much on a GLP-1 Medication
- The Best Way to Exercise on a GLP-1 Medication for Maximum Fat Loss
- What to Eat on a GLP-1 Medication: Food Quality, Alcohol, and Processed Food
- How Sleep Affects Your Weight Loss Results on a GLP-1 Medication
- The Daily Supplements You Should Take on a GLP-1 Medication
- The Complete Guide to Losing Weight on a GLP-1 Medication
