High-Protein GLP-1 Recipes

Studies of rapid weight loss — including with GLP-1 medications — show that 20–30% of weight lost can be lean muscle mass without adequate protein intake. This is particularly problematic because:

• Muscle is metabolically active — losing it reduces your long-term metabolic rate
• Muscle loss makes weight regain more likely if medication is discontinued
• Loss of muscle in older adults is especially harmful for strength and mobility

The solution is straightforward: eat at least 1.2–1.6g of protein per kg of body weight per day, even on reduced appetite.

High-protein strategies on GLP-1

• Protein first: Start every meal with the protein component. If you run out of space, let it be the carbs you leave.
• High-protein snacks: Greek yogurt, cottage cheese, hard-boiled eggs, and edamame all deliver 10–20g protein in a small volume.
• Liquid protein: Protein shakes, Greek yogurt smoothies, and milk-based drinks can deliver 20–30g protein when solid food isn't manageable.