Protein on GLP-1s?! Help!

Avery1979

Avery1979

Well-known member
Okay, so I'm struggling hard to hit my protein goals. Meat is often a no-go, especially beef because of cholesterol, and honestly, I'm just not eating much since starting Wegovy. I'm talking maybe two meals a day, tops, and often just one. I know it's not ideal, but eating more makes me feel sick. Protein is so important when losing weight, but how the heck are we supposed to get enough? I'm aiming for 100 grams, but it feels impossible! I'm barely hitting 20. Someone, please break this down for me. How is anyone managing this?
 
Welcome to the GLP-1 forum!

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Try the Oikos Pro yogurt! Each little container has 20 grams of protein. OWYN protein shakes are worth a shot too. Maybe some egg whites if you can manage?
 
Fairlife 2% milk has extra protein. It's supposed to be okay for those with lactose issues. Many stores make their own versions as well. I'm not a milk fan, but I've been heating it up and adding instant coffee in the mornings.
 
I've actually started disliking meat lately. The feel and the taste. Meal kit services have been my saving grace.
 
You're describing me perfectly! I don't like most meats (chicken is the exception), I'm allergic to eggs and dairy, and I can hardly eat anything, especially right after my shot. I found a tasty chicken bone broth powder with 20g of protein per cup (needs salt, though). I also make a dairy-free protein shake with collagen for extra protein, using oat milk. I keep nuts and chickpea snacks around for when I need something small.
 
1Up Nutrition has a "clear" protein powder that you can mix with water. It tastes like lemonade, so you can stay hydrated and get your protein in at the same time!
 
Protein shakes are my favorite. Either pre-made ones (like Quest and Premier Protein) or made with powder and almond milk.

But who's recommending 100g a day? I aim for 0.8g of protein per kg of body weight (or 1-1.2g per kg if you work out a lot).
 
My nutritionist recommended 100g daily because I'm seeing really good results and lift weights. It helps prevent muscle loss when you're losing weight quickly, which is important for reducing loose skin. It's a struggle every day though. I have a 42g Core Power Elite shake for lunch at work, which covers almost half. I prioritize protein in my meals, finishing it before anything else. This also helps me limit carbs, which works better for me. I eat a lot of chicken, lean beef, fish, and eggs with extra egg whites. Oikos Pro is a fridge staple. I like Quest protein snacks too, but try not to overdo it.
 
I've been tracking my calories with MyFitnessPal for over 500 days! It helps keep me on track. I started at 1200 calories and dropped around 70 pounds in a year. Now I'm eating about 1600 calories to maintain. It's really about finding what works for you. Some people don't need to track, but I find it helpful.
 
GastricEmpty said:
Who recommended 100g a day, though? I shoot for 0.8g of protein per kg of body weight (or 1-1.2g per kg if exercising a lot).
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I agree with GastricEmpty - that's a great way to calculate. Also, remember protein is super important. Aiming for at least 1.2g per kg of ideal body weight is a good start. If I hit that, I don't stress as much about calories.
 
Been on semaglutide almost a year now and dropped almost 70 pounds. Getting close to maintenance weight. I want to stay on it because it actually changed how I think about food—huge deal since I used to have disordered eating. Anyone else maintaining on it? What dose are you on?
 
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