If you’re on a GLP-1, you might eat less. That’s the point.
But eating less can make you tired and weak if you miss protein.
The simple rule
Try to get 20–30g of protein at:
- breakfast
- lunch
- dinner
That’s it.
Tip: Small meal? Still fine.
Even a small meal can have protein. You don’t need a big plate.
What 25g of protein looks like
Pick one:
- 1 scoop protein powder (check your label)
- 1 cup Greek yogurt
- 1 tuna packet
- 3–4 eggs
- 4–5 oz chicken or turkey
If you can’t eat much
Use “easy proteins” first:
- shakes
- yogurt
- cottage cheese
- eggs
Then add carbs/fats after.
Note: Why this works
Protein is the hardest macro to "catch up" on later.
A quick example day
- Breakfast: Greek yogurt bowl
- Lunch: turkey + cheese rollups
- Dinner: chicken + a few bites of rice
If you do that, you’re doing great.
More protein resources
- Protein-first eating habit
- High-protein recipes collection
- Preventing muscle loss on GLP-1s
- GLP-1 nutrition guide
GLPSpot may earn from qualifying purchases.