When your appetite decreases on a GLP-1 medication, eating enough protein can become challenging. However, protein remains important during weight loss because it supports muscle maintenance, tissue repair, and overall health.

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Start With Small Protein-Rich Meals

Instead of trying to eat a large portion of meat at dinner, distribute protein across meals and snacks throughout the day.

Try:

• Greek yogurt with berries
• Eggs with whole-grain toast
• Chicken or tofu in a small grain bowl
• Cottage cheese with fruit
• Tuna with crackers
• A smoothie made with milk or fortified soy milk and Greek yogurt

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How Much Protein Do You Need?

Your protein needs depend on body size, age, activity, health conditions, and weight-loss goals. There is not one protein target that is appropriate for everyone taking a GLP-1 medication.

A registered dietitian can help estimate your needs and distribute protein across the day. People with kidney disease or other conditions affecting protein requirements may need individualized guidance.

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What If You Get Full Quickly?

Try smaller meals, softer protein foods, and eating protein early in the meal when you feel most comfortable. Avoid forcing yourself to finish a large portion when you are uncomfortably full.

The takeaway: Protein matters, but your plan should be realistic and comfortable. Focus on consistent nourishment rather than chasing an arbitrary number.

Speak with your healthcare team about persistent difficulty eating or drinking.