- Dietitians suggest consuming proteins like chicken, salmon, dairy, eggs, and lentils if you’re on GLP-1 medication.
- Distributing protein throughout your meals can help maintain muscle, provide energy, and meet daily requirements.
- Combining protein with fiber and healthy fats contributes to balanced meals that support lasting weight loss.
Taking GLP-1 medication might mean you feel full quicker, eat less, or even forget to have meals. While this reduced appetite can aid in weight loss, it underscores the importance of selecting the right foods, particularly protein.
Essentially, GLP-1 medications work by slowing down how fast your stomach empties, decreasing appetite, and enhancing feelings of fullness. They also improve blood sugar control and adjust hunger signals in the brain, which can together lead to consuming less food and losing weight.
However, because these medications can drastically lower your intake, it’s important to make sure you’re still getting enough calories and essential nutrients. Falling short could lead to low energy levels, nutrient deficiencies, and muscle loss.
Protein is crucial for healthy weight management and overall well-being. It helps maintain lean muscle during weight loss, boosts metabolism, and enhances satiety. Plus, it’s vital for immune function and healing. Lack of protein might lead to muscle loss alongside fat, ultimately affecting metabolism and health.
Having balanced, protein-rich meals regularly can assist in achieving your protein goals while supporting sustainable weight loss.
So, which protein sources are best while on GLP-1 medications? Several dietitians weighed in on the top protein foods to focus on.
1. Chicken Breast
Chicken breast is a lean, high-quality protein, offering around 32 grams of protein in a 3.5-ounce serving. It’s an ideal choice when taking GLP-1 medication, being quick and versatile to help you meet protein needs while also supporting feelings of satisfaction.
Interestingly, high-protein foods require more energy to digest, which may further aid weight loss.
And don’t worry—you can mix up your meals with tasty options like Lemon Pepper Chicken or Chicken Florentine Casserole.
2. Salmon
Salmon is another excellent choice, providing about 22 grams of protein and healthy omega-3 fats in a 3.5-ounce serving. This makes it beneficial for weight loss and overall health while on GLP-1 medication.
Studies also indicate that consuming seafood can lower the risk of heart disease, particularly for those who eat fish regularly.
It’s a good idea to aim for two to three servings of salmon weekly. For a quick lunch, consider a salmon salad with pita or on toast, or perhaps as a dip with whole grain crackers and vegetables.
3. Cottage Cheese
Cottage cheese is a popular option for good reason. It offers a high protein content with low calories—about 24 grams of protein in one cup of low-fat cottage cheese.
Some versions are even fortified with vitamin D, which many GLP-1 users may lack. Importantly, the small amount of fat in most cottage cheeses can aid in absorbing this vitamin.
If you haven’t tried it yet, you might enjoy a Cottage Cheese Berry Bowl or use it as a high-protein topping for salads.
4. Strained (Greek-Style) Yogurt
Greek yogurt is high in protein, easy to digest, and gentle on the stomach, making it ideal for those with reduced appetite. A cup contains roughly 25 grams of protein.
It’s an excellent source of calcium as well, which is especially needed during weight loss.
Greek yogurt can be a meal or snack on its own, or you can mix it into dressings, dips, or smoothies to help meet your nutritional goals.
5. Eggs
Experts generally advocate for eggs due to their nutrient density. Two large eggs deliver around 12 grams of high-quality protein.
They’re simple to prepare, well-tolerated, and provide essential nutrients, like choline, critical for liver health during weight loss.
Enjoy them sunny-side up or whip up some Sun-Dried Tomato Egg Bites or Breakfast Stuffed Peppers.
6. Lentils
For those preferring plant-based options, lentils are fantastic. One cup cooked offers roughly 18 grams of protein and 16 grams of fiber, promoting fullness.
They also support gut and metabolic health by aiding digestion and enhancing insulin sensitivity.
They’re easy to cook and can be used in various recipes like Lentil Burgers or Instant Pot Lentil Soup.
7. Protein Shakes or Ready-to-Drink Protein Beverages
Liquids are sometimes easier to tolerate, especially if your appetite is low. While they shouldn’t replace solid food, protein shakes can help meet daily requirements, particularly during initial weeks of using GLP-1 medications.
However, not everyone needs supplements. You might opt for a shake for convenience or taste. If needed, look for options with 20 to 30 grams of protein, and consider splitting your servings if that feels more manageable.
Other Tips When Taking a GLP-1 Medication
- Consider a Registered Dietitian. It can be tricky knowing which foods to prioritize while ensuring you’re not missing out on essential nutrients.
- Layer Your Proteins. Add protein sources to dishes like Greek yogurt to enhance nutrition without increasing volume.
- Prioritize Protein Early. Consume proteins first in meals to meet your needs, especially with reduced appetite.
- Don’t Rely Solely on Hunger Cues. Because GLP-1 medications can dull these signals, having regular meal timing helps maintain nutritional needs.
- Don’t Avoid Carbs. Carbohydrates provide vital energy, aiding protein efficiency and supporting overall nutrition.
- Focus on Strength Training. This is important for preserving muscle; aim for two sessions weekly.
Our Expert Take
In emphasizing small, protein-rich meals and snacks throughout the day, you’re likely to preserve muscle, maintain energy, and make weight loss feel more manageable. Because GLP-1 medications often lessen appetite, prioritizing protein early and spreading its intake across meals can help meet your needs without becoming overly full.
While protein is crucial during GLP-1-facilitated weight loss, a balanced nutrition plan includes combining proteins with fiber-rich carbs and healthy fats to nourish the body and foster long-term health.
