The Protein Priority
On a GLP-1, your appetite is often reduced — sometimes significantly. That means the food you do eat needs to work harder. Protein is the most efficient way to protect your muscle, support your metabolism, and keep you satisfied, all in a relatively small amount of food.
Why Protein Specifically?
- Muscle preservation: Weight loss can include muscle loss. Eating enough protein, combined with movement, helps you lose fat while keeping the muscle that keeps you strong.
- Satiety: Protein is the most filling macronutrient, helping you feel full from less food.
- Stable energy: Protein helps blunt blood sugar swings that can leave you tired and craving sweets.
How Much Do You Need?
A common guideline is roughly 0.8–1 gram of protein per pound of your target body weight, spread across the day. That can feel like a lot when you're not hungry, which is exactly why protein-first eating matters: hit your protein before filling up on less nutrient-dense foods.
Easy Ways to Get There
- Start your day with Greek yogurt, eggs, or a protein smoothie.
- Add a scoop of protein powder to oats or coffee.
- Keep cottage cheese, lean turkey, or tuna on hand for quick snacks.
- Build every plate around a protein source first, then add veggies and carbs.
Listen to Your Body
Some days your appetite will be higher, some days lower — that's normal. The goal isn't perfection; it's consistency over time. If you're struggling to eat enough, smoothies and small, frequent meals can help you meet your needs without feeling overwhelmed.