GLP-1 tool guide
How much protein do I need on Mounjaro, Ozempic or Wegovy?
Written by Ishrat Khatoon · Reviewed by Dr Kshama Jain, Immunobiologist · Updated
For people already prescribed GLP-1 medication. Weight Easy does not prescribe, sell or arrange medication; your prescriber is responsible for treatment decisions.
In brief
Most adults on a GLP-1 need about 80 to 120 g of protein a day while losing weight, or 1.2 to 1.6 g per kg of a healthy reference weight, plus about 30 g of fibre. When appetite is low, split protein across small meals and eat it first. Enter your details to get your daily and per-meal target in the free Weight Easy app.
Open the free GLP-1 Protein & Fibre Calculator →Why protein matters more on a GLP-1
GLP-1 medicines cut appetite so well that many people end up eating too little protein. When that happens, part of the weight you lose is muscle. Keeping protein up, together with strength training, helps make sure most of what you lose is fat, keeps your metabolism and strength up, and makes it easier to keep the weight off.
How to hit your protein target when you can't eat much
Low-appetite days, usually days 1 to 3 after your shot, need a different approach:
- Eat the protein part of your plate first, before rice, roti or bread.
- Spread protein over 3 to 5 small meals instead of 2 big ones.
- Use soft, easy foods: curd, Greek yogurt, eggs, paneer, tofu, dal and milk.
- A protein shake can cover 20 g or more when solid food feels hard.
Fibre for fullness and constipation
Fibre keeps you full later in the week and helps with the constipation many GLP-1 users get. Aim for about 30 g a day (the NHS adult guideline) from vegetables, fruit, dal, beans, oats and seeds, adding it slowly over two to three weeks and drinking more water as you go.
Vegetarian protein on a GLP-1
Vegetarians can reach the target with planning. Paneer, tofu, soya chunks, Greek yogurt or hung curd, dal, rajma, chole, besan and sprouts are all good sources. Combining two at a meal, such as dal with curd or besan chilla with paneer, makes it easier.
Frequently asked questions
FAQ
How much protein should I eat on Mounjaro?
The 2025 nutrition advisory for GLP-1 therapy suggests about 80 to 120 g a day for most adults during weight loss, or 1.2 to 1.6 g per kg. Smaller adults may need less; spread it across your meals.
How do I stop losing muscle on Ozempic?
Reach your daily protein target, do strength training two or three times a week, and avoid very low food intake for long periods. Losing weight more slowly also helps protect muscle.
What should I eat when I'm not hungry on a GLP-1?
Small, high-protein, easy-to-eat foods such as curd, Greek yogurt, eggs, paneer, dal soup or a protein shake. Eat a little every few hours rather than skipping meals.
Can vegetarians get enough protein on a GLP-1?
Yes. Paneer, tofu, soya, Greek yogurt, dal, rajma, chole, besan and sprouts can cover the target, especially when two are combined at each meal.
Should I take a fibre supplement on a GLP-1?
Food first, but a supplement such as psyllium can help if you struggle to reach about 30 g. Start small and drink plenty of water. Ask your doctor if you have a bowel condition.
Sources and limits
- Nutritional priorities for GLP-1 therapy: joint advisory of ACLM, ASN, OMA and TOS (2025).
- Food values: Indian Food Composition Tables (NIN 2017) and USDA FoodData Central, rounded per serving.
- South Asian healthy BMI cut-off of 23: WHO expert consultation (Lancet 2004).
This guide is educational, not a diagnosis, prescription or dose-change instruction. Always follow your medication leaflet and clinician.