Protein on a GLP-1 medication
GLP-1 medicines like Ozempic, Wegovy, Zepbound, and Mounjaro can make you feel full fast. That makes it harder to eat enough protein, and protein helps you keep muscle while you lose weight.
This page is about food only. For questions about your medicine, talk to your doctor or care team.
Protein calculator
Your details
Your daily protein target
80–105 g
That’s about 27–35 g per meal across 3 meals.
Based on 1.2–1.6 g of protein per kg of body weight.
Eat the protein part of your meal first. Small, protein-rich meals and snacks, like Greek yogurt, eggs, fish, or chicken, can make your target easier to reach.
Calories
1,550
calories a day
Maintenance: 1,830 · −15% for your goal
Daily macros
- Protein
- 95 g (25%)
- Carbs
- 176 g (45%)
- Fat
- 52 g (30%)
What this looks like in food
Classic day97 g protein
Breakfast: Eggs on toast
33 g
- 4 large eggs (25.2 g)
- 2 slices (64 g) whole-wheat bread (7.9 g)
Lunch: Chicken wrap
31 g
- 3 oz (85 g) roast chicken breast (26.4 g)
- 1 flour tortilla (45 g) (3.6 g)
- 1 cup (30 g) spinach (0.9 g)
Dinner: Salmon, rice, and broccoli
33 g
- 4 oz (113 g) baked salmon (25.1 g)
- 1 cup (158 g) cooked rice (4.3 g)
- 1 cup (156 g) broccoli (3.7 g)
Quick and easy day92 g protein
Breakfast: Greek yogurt and berries
35 g
- 3 × ½ cup (339 g) plain nonfat Greek yogurt (34.6 g)
- ½ cup (74 g) blueberries (0.5 g)
Lunch: Tuna sandwich
30 g
- 4 oz (113 g) canned tuna in water, drained (22 g)
- 2 slices (64 g) whole-wheat bread (7.9 g)
Dinner: Beef and bean chili
27 g
- 2 oz (57 g) lean beef mince, cooked (16.4 g)
- ½ cup (130 g) kidney beans (10.4 g)
Vegetarian day93 g protein
Breakfast: Cheesy scrambled eggs on toast
29 g
- 3 large eggs (18.9 g)
- 1 oz (28 g) cheddar (6.4 g)
- 1 slice (32 g) whole-wheat bread (4 g)
Lunch: Tofu and spinach rice bowl
30 g
- 5 oz (142 g) firm tofu (24.5 g)
- 1 cup (158 g) cooked rice (4.3 g)
- 1 cup (30 g) spinach (0.9 g)
Dinner: Baked potato with cottage cheese and beans
34 g
- 2 × ½ cup (226 g) cottage cheese (23.5 g)
- 1 medium baked potato (173 g) (4.3 g)
- ½ cup (127 g) baked beans (6 g)
Indian day89 g protein
Breakfast: Egg bhurji with roti
30 g
- 4 large eggs (25.2 g)
- 1 roti (40 g) (4.5 g)
Lunch: Chicken curry with rice
29 g
- 3 oz (85 g) chicken breast, curried (24.7 g)
- 1 cup (158 g) cooked rice (4.3 g)
Dinner: Paneer tikka with moong dal
31 g
- 150 g paneer (23.8 g)
- ½ cup (101 g) cooked moong dal (7.1 g)
Protein values from USDA FoodData Central. Brands vary, so check your food labels.
Eating out?
See the highest-protein orders at popular chains.
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Simple tips
- Eat the protein part of your meal first.
- Try smaller meals more often, each with a protein food.
- Pick foods with lots of protein in a small portion, like Greek yogurt, eggs, fish, chicken, or tofu.
- Add strength exercise if your care team says it is safe for you.
Guides for you
Smaller, high-protein orders when you eat out
Smaller portions with at least 20 g protein, 10 g sugar or less, and no more than 35% of calories from fat. Higher fiber ranks higher.
Firehouse Salad with Grilled Chicken
57 g protein · 380 cal · 15 g per 100 cal
Street Corn Salad
52 g protein · 390 cal · 13.3 g per 100 cal
Chick-fil-A US
Chicken Tortilla Soup
24 g protein · 280 cal · 8.6 g per 100 cal
Gladiator GLP-1 Chocolate (20 oz)
45 g protein · 220 cal · 20.5 g per 100 cal
Popeyes US
Blackened Tenders (5 pc)
47 g protein · 280 cal · 16.8 g per 100 cal
Gladiator GLP-1 Vanilla (20 oz)
45 g protein · 220 cal · 20.5 g per 100 cal
Tortilla UK
Chicken Asado Protein Pot (before toppings)
42 g protein · 266 cal · 15.8 g per 100 cal
Culver's US
Garden Fresco Salad with Grilled Chicken
39 g protein · 330 cal · 11.8 g per 100 cal