15 Best High-Protein Foods for GLP-1 Users (2025 Guide)
Discover the best protein-rich foods to eat while on Ozempic, Wegovy, or Mounjaro. Easy-to-digest options that help you hit your protein goals without discomfort.
15 Best High-Protein Foods for GLP-1 Users
If you're taking a GLP-1 medication like Ozempic, Wegovy, Mounjaro, or Zepbound, you've probably noticed that eating has become... different. Your appetite is reduced, portions feel smaller, and some foods that used to be favorites now don't sit well.
The challenge? You still need protein. In fact, getting enough protein is more important than ever when you're on a GLP-1.
Most GLP-1 users should aim for 60-100g of protein daily, depending on their body weight and activity level. A common target is 0.8-1g per pound of goal body weight.
Why Protein Matters on GLP-1s
When you lose weight rapidly (which many GLP-1 users do), you can lose muscle along with fat. Adequate protein helps:
- Preserve muscle mass during weight loss
- Keep you satisfied longer (protein is the most filling macronutrient)
- Support your metabolism (muscle burns more calories at rest)
- Aid recovery if you're exercising
The 15 Best Protein Sources for GLP-1 Users
We've curated this list based on three criteria:
- High protein content per serving
- Easy to digest (won't cause GLP-1 side effects)
- Versatile and accessible
Tier 1: Lean Proteins (Easiest to Digest)
Greek yogurt is a GLP-1 user's best friend. It's smooth, easy to eat in small portions, and packs serious protein. Choose plain varieties and add your own fruit to control sugar.
Chicken breast remains the gold standard for lean protein. The key is preparation—grilled or baked, sliced thin, and eaten slowly. Avoid fried or heavily seasoned versions close to injection day.
Shrimp is often overlooked but fantastic for GLP-1 users. Low in fat, high in protein, and easy to portion control. Grilled or sautéed in minimal oil works best.
White fish like cod, tilapia, or sole are extremely easy to digest. They're mild in flavor, which is helpful if you're experiencing food aversions.
Eggs are versatile and gentle on the stomach. Scrambled, poached, or hard-boiled—they're easy to prepare in small portions.
Tier 2: Moderate Fat Proteins (Good for Most Days)
Salmon provides protein plus omega-3 fatty acids. The higher fat content means it's more filling, but may not sit well immediately after your injection.
Turkey breast is slightly more flavorful than chicken while remaining lean. Ground turkey (93% lean) is great for meal prep.
Cottage cheese is having a moment—and for good reason. It's high in protein, comes in single-serve portions, and pairs well with both sweet and savory toppings.
Edamame is the highest-protein plant option on our list. It's also fiber-rich, which can help with the constipation some GLP-1 users experience.
Lean ground beef can work well for GLP-1 users when prepared without added fats. Great for tacos, meatballs, or stirred into pasta sauce.
Tier 3: Convenient Protein Options
Protein powder is useful when you're struggling to eat solid food. Mix with water or blend into a smoothie. Start with half a scoop to test tolerance.
String cheese is the perfect small snack. At only 80 calories with 7g protein, it's easy to eat when you need something but aren't hungry.
Peanut butter (or almond butter) provides protein plus healthy fats. A small amount goes a long way. Choose natural varieties without added sugar.
Lentils are a fiber-rich plant protein. They're filling and nutritious, but some people experience digestive issues, so start small.
Deli turkey (low-sodium) is perfect for quick meals. Roll it up with cheese, add it to a salad, or eat it straight from the package.
Sample Day of Eating (75g Protein)
Here's what a day might look like hitting 75g of protein while respecting a smaller appetite:
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 2 eggs + Greek yogurt (4oz) | 41g |
| Snack | String cheese | 7g |
| Lunch | 3oz grilled chicken + vegetables | 23g |
| Dinner | 3oz salmon + side salad | 21g |
| Total | 92g |
Notice we're using smaller portions at each meal. Many GLP-1 users find it easier to eat 4-5 small meals rather than 3 large ones.
Foods to Approach with Caution
Some protein sources are harder to digest on GLP-1s:
- Fried proteins (fried chicken, fish & chips)
- Fatty cuts (ribeye, bacon, sausage)
- Large portions of any protein
- Heavily spiced or marinated meats
- Processed meats (hot dogs, some deli meats)
This doesn't mean you can never eat these—just be mindful, especially in the 24-48 hours after your injection.
Tips for Getting Enough Protein
- Eat protein first at every meal
- Prepare grab-and-go options (hard-boiled eggs, Greek yogurt cups, string cheese)
- Track your intake for a week to see where you're landing
- Supplement if needed with protein powder
- Don't force it if you're nauseated—liquid protein is fine
The Bottom Line
Getting adequate protein on a GLP-1 medication requires intentionality, but it's absolutely doable. Focus on lean proteins, eat smaller portions more frequently, and listen to your body.
Want personalized protein recommendations based on your specific medication and goals? Try GLP-1 Meal Companion free for 3 days.
This article is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider about your dietary needs while on GLP-1 medications.