On a GLP-1 medication, appetite drops and protein is often the first thing to fall short — yet protein is what helps protect your muscles while you lose weight. Here is how to fit it in simply, without eating more than your appetite allows.

Why protein matters even more on a GLP-1

Medications like Ozempic, Wegovy or Mounjaro reduce hunger. You eat less, so you also eat less protein. When protein intake is too low during weight loss, the body can draw on muscle as well as fat. One study of semaglutide found that the people who lost the most muscle were more often older adults, women, or people who ate less protein.

Protein is not a guarantee, but it is one of the simplest levers. Combined with resistance training (weights, bands, bodyweight exercises), it lowers the risk of losing muscle.

How much protein per day?

The general recommendation for a healthy adult is about 0.8 g per kilogram of body weight, or about 64 g for someone weighing 80 kg. That figure is meant to prevent deficiency, not to protect your muscles during weight loss.

For weight loss, a meta-analysis of clinical trials concluded that intakes below 1.0 g/kg/day are linked to a higher risk of muscle loss, and that above 1.3 g/kg/day muscle is better preserved. Many professionals therefore aim for 1.2 to 1.6 g/kg.

These numbers are guidelines. If you have kidney disease, or your doctor has given you a different target, follow their advice. To work out your own target, use our protein calculator.

How to get there when you are not hungry

1. Start the meal with the protein. If you fill up quickly, eat the chicken, eggs or tofu first.
2. Aim for 25 to 35 g per meal rather than all in one sitting.
3. Choose foods that are dense in protein and easy to eat: Greek yogurt, cottage cheese, eggs, canned fish.
4. Use liquids. When eating is hard, a protein shake is sometimes easier to tolerate than a full meal. Our Anytime vanilla shake provides 15 g of protein for 110 calories.
5. Keep snacks ready. A salted toffee pretzel protein bar (15 g of protein) keeps you from skipping a snack on low-appetite days.
6. Drink enough water and add vegetables and fibre, especially if you are constipated.

Move, too

Protein alone is not enough. Two to three strength sessions a week, even short ones, give your body a reason to keep its muscle. Start light, and ask your doctor for advice if you have any limitations.

Frequently asked questions

Should I eat more protein on Ozempic? Generally yes, compared with the baseline recommendation, because a reduced appetite leads you to eat less of everything. The right target depends on your weight, your health and your doctor.

Do protein shakes replace meals? No, they supplement your diet. They are useful when appetite is very low, but keep real meals as much as possible.

Can I eat too much protein? In healthy adults, moderately high intakes are generally well tolerated. People with kidney disease should talk to their doctor before increasing their protein.

Does this article replace medical advice? No. Talk about your diet and goals with your doctor or pharmacist, especially before changing a medication or dose. To go further, read our GLP-1 and nutrition guide.