How to Increase Protein While Taking GLP-1 Medications

Sources of protein

When appetite is limited, the focus should be on “nutrient density,” or getting as much protein as possible in smaller portions. Sources of protein include:

• Lean animal protein: Chicken breast, turkey, and white fish are high in protein but low in fat, which can be easier on the digestive system.
• Dairy and eggs: Plain and non-fat Greek yogurt, cottage cheese, and egg whites are versatile protein sources that offer low fat options.
• Plant-based proteins: Lentils, chickpeas, and edamame are rich in protein and fiber, which help manage blood sugar levels.
• Liquid: Whey or plant-based protein isolates are quick, easy options when solid foods feel unappealing.

Below are examples of protein sources and the amount of protein available in each serving size.

What foods to avoid

GLP-1 medications slow gastric emptying, which means food stays in your stomach longer. Some foods can worsen common side effects, such as nausea or bloating:

• high-fat and fried foods
• carbonated beverages
• foods high in added sugars
• alcoholic beverages

Large amounts of raw cruciferous vegetables, such as broccoli or kale, can also cause nausea and bloating. It may be best to have these in moderation.

Menu samples

Creating a menu of meals that interest you will help you stick with it. Below are a few options for a day of meals that give you about 100 g of protein. Talk with your doctor about how much protein you should eat in a day.

Option A:

• Breakfast: 3 eggs, 1 slice whole grain toast with 1 tablespoon almond butter, and 1 pear.
• Lunch: Tuna salad, made with Greek yogurt, in a whole grain wrap with lettuce and tomato, and an orange on the side.
• Dinner: 4 oz lean cut steak, sweet potato, and grilled zucchini.

Option B:

• Breakfast: Smoothie made with 1 serving protein powder and 2 tablespoons of ground flax, 1 cup unsweetened soy or almond milk, and strawberries.
• Lunch: 4 oz canned salmon, mixed greens, olive oil and vinegar, and an apple.
• Dinner: 4 oz grilled chicken with quinoa and Brussels sprouts.

Medical Perspective

“Aim for small, high-protein meals and snacks throughout the day, paired with fiber-rich foods like fruits, vegetables, legumes, and whole grains to support fullness and steady blood sugar.

Choose nutrient-dense options over high-fat or high-sugar foods, and eat slowly, stopping when you feel comfortably full. Work with a dietitian if you’re struggling to eat enough, manage side effects, or meet your weight loss or blood sugar goals.”

— Amy Richter, MS, RD

Read more: Best foods for people with diabetes.

_{Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.}

Takeaway

Increasing protein while on a GLP-1 medication may require a strategic approach to eating. Because you will feel full faster, it is important to eat your protein first during a meal. Aim for protein that is low fat to help with any digestive side effects.

Talk with your doctor if you have questions about your protein intake while on GLP-1s.