Protein and GLP-1: The Perfect Pair for Weight Loss Success

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If you're on a GLP-1 medication, you've probably heard that protein is important. But why does it matter so much, especially during weight loss? Let's break down how protein and GLP-1 medications work together to help you achieve your goals, stay healthy, and feel your best.

Why Protein Matters on GLP-1 Medications GLP-1s work by slowing digestion, increasing satiety, and reducing appetite. But these medications can also make you eat less overall. That’s where protein becomes critical.

Protein helps you:

Maintain lean muscle mass while losing fat

  • Stay full longer between meals

  • Support metabolism and energy

When you're eating less, you want to make every bite count. Protein-rich foods ensure your body gets the nutrients it needs without excess calories.

How Much Protein Do You Need?

Most people need more protein than they think.

A general guideline is 0.6 to 0.8 grams of protein per pound of body weight. If you're actively losing weight, aiming closer to 1 gram per pound of ideal body weight may be more beneficial.

Always talk to your provider before making big dietary changes. At Healthy Resolutions, we help you determine the right intake based on your goals, weight, and lifestyle.

Best Sources of Protein While on GLP-1s

Choose lean, high-quality sources of protein that are easy to digest and nutrient-dense:

  • Chicken, turkey, lean beef

  • Eggs and egg whites

  • Greek yogurt and cottage cheese

  • Protein shakes or powders (low sugar)

  • Fish and seafood

  • Tofu, tempeh, and edamame

  • Beans and lentils

  • Nuts and seeds (watch portions due to calories)

Tips to Add More Protein to Your Day

  • Start your day with eggs, Greek yogurt, or a protein smoothie

  • Add grilled chicken or tuna to salads

  • Use high-protein wraps or breads

  • Snack on hard-boiled eggs, string cheese, or edamame

  • Add a scoop of protein powder to oatmeal

  • Choose cottage cheese with fruit instead of sugary snacks

Simple High-Protein Meal Ideas:

Breakfast: Greek yogurt with berries and chia seeds

Lunch: Grilled chicken wrap with veggies and hummus

Snack: Low-fat cottage cheese with cucumber slices

Dinner: Baked salmon with roasted vegetables and quinoa

Watch for Common Pitfalls

  • Skipping protein at breakfast or snacks

  • Relying on low-nutrient snacks that don’t keep you full

  • Not planning meals ahead, leading to low-protein options on the go


GLP-1 and Protein Work Best Together GLP-1 medications can help you eat less and feel fuller. Protein helps ensure that the weight you lose is mostly fat, not muscle. The combination supports better body composition, stronger metabolism, and long-term success.

Let Us Help You At Healthy Resolutions, we offer more than prescriptions. Our personalized plans include dietary coaching, high-protein recipe suggestions, and support to help you build healthy habits. If you’re on a GLP-1 medication or considering it, book a consultation with us today to create a balanced plan that works for your life.

Ready to feel stronger, more energized, and supported on your journey?

Contact Healthy Resolutions now and take the first step.

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