Protein is the nutrient that helps your body stay strong, repair itself, and feel satisfied after meals.

It:

At Medicspot, your Health Coach will often explain it like this:

👉 If carbs are fuel and fats are backup fuel, protein is the building material.

Without enough protein, your body struggles to maintain strength, tone, and resilience, especially during weight loss.

When someone is on GLP-1 medication like Mounjaro or Wegovy, protein becomes even more important.

Here’s why:

GLP-1 medications lower hunger and reduce portion sizes.

That’s helpful for fat loss, but it also means:

If protein drops too low, the body may lose muscle along with fat.

When losing weight, the goal is:

Protein helps:

Less muscle = lower metabolic rate long term.
Adequate protein helps protect against that.

Protein:

On GLP-1s, combining the medication with adequate protein intake creates:
👉 Better appetite regulation
👉 More stable energy
👉 Higher quality weight loss

“The medication helps reduce how much you eat. Protein helps make sure what you do eat protects your muscle and keeps you fuller for longer.”

During weight loss phase, we recommend a protein intake of 1.2-1.5/kg/day. Protein helps preserve muscle, supports energy, and keeps meals satisfying.

Below are some helpful protein sources with realistic portions:

🍖 Meat
• Chicken breast (cooked): 65 g provides ~19 g protein
• Lean beef mince: 100 g provides ~25 g protein
• Lean pork: 65 g provides ~17 g protein
• Lean lamb: 65 g provides ~17 g protein

🐟 Fish and seafood
• Cod fillet (cooked): 100 g provides ~23 g protein
• Tinned tuna (drained): 75 g provides ~19 g protein
• Prawns: 70 g provides ~11 g protein

🌿Vegetarian options
• Eggs: 2 small eggs (~85 g) provide ~12 g protein
• Skyr: 100–105 g provides ~11 g protein
• Fortified soya milk: 200 ml provides ~6–7 g protein
• Whey protein powder: 30 g scoop provides ~24 g protein

🥗 Vegan options
• Plant-based protein powder: 30 g scoop provides ~20–22 g protein
• Firm tofu: 70 g provides ~9 g protein
• Edamame beans: 100–105 g provides ~12–13 g protein
• Mixed nuts: 30 g provides ~7 g protein

When choosing protein sources, keep total calories in mind. Some options such as fatty cuts of meat or nuts are more calorie-dense, so smaller portions can still be appropriate.

The following collapsing sections have tables showing the protein content of everyday foods in both standard and reduced portions, designed for people with smaller appetites, including those on GLP-1 medications. Feel free to take screenshot so you can use it later!

While a few of these options can provide 20g of protein or close to it, many can be combined with others to help you reach your protein target for the meal.

These are not rigid recommendations, but rather practical estimates to help you build high-protein meals.

If you cannot eat more food, you can make the food you do eat work harder. Nutrient boosters are small additions that drastically increase the nutrient value of your meals, without increasing the portion size

If you cannot eat more food, you can make the food you do eat work harder. Nutrient boosters are small additions that drastically increase the nutrient value of your meals, without increasing the portion size.

Use these to instantly increase the protein in your meals with no cooking required. Stir them into porridge, soups, dips or spreads, or sprinkle them over toast, salads and grain bowls!

Here’s an Express Berry, Oat and Seed Protein Smoothie recipe. It’s high in protein, low in volume, and ideal for days when appetite is low or nausea is present.

👨‍🍳 Recipe at a glance
Serves: 1
Prep time: 3 mins
Cook time: none
Total time: ~3 mins

🍽️ Why it works for you, while on GLP-1 medication
Liquid meals are often easier to tolerate when appetite is low or nausea is present. This smoothie delivers a high dose of protein and fibre without requiring a large portion, supporting satiety, muscle maintenance, and overall nutritional intake.

🧅 Ingredients (serves 1)

• 120–150 g 0% Greek yogurt or Skyr
• 1 scoop protein powder
• 30 g rolled oats (or 20 g if appetite is low)
• 75 g mixed berries (fresh or frozen)
• A handful of baby spinach leaves
• 20 g mixed seeds (chia, flax, pumpkin, sunflower)
• 1 tsp nut butter (optional)
• 200–250 ml milk (semi-skimmed, soy, or almond)
• Cinnamon, to taste
• Ice cubes, optional if berries are not frozen

👩‍🍳 Method
• Add all ingredients to a blender
• Blend until smooth and creamy
• Adjust thickness with extra milk or water if needed
• Sip slowly rather than drinking quickly

🥗 Nutrition per serving (approx.)
Calories: ~400 kcal
Protein: ~35–45 g
Fibre: ~8–11 g

💡 Health insight
• Oats, chia and flax provide soluble and fermentable fibres that support gut microbiome diversity
• Berries supply polyphenols linked to improved insulin sensitivity
• Protein and fibre together slow glucose absorption, supporting steadier energy levels

🥄 Portion guidance
Sip slowly and pause halfway through.
If fullness comes quickly, save the rest for later.

🔄 Easy swaps
• Use soy milk for extra protein
• Skip nut butter if nausea prone
• Prioritise chia or ground flax if constipation is an issue
• Add ginger or use colder ingredients if nausea is present

💬 Gentle reminder
On low-appetite days, getting nutrition in matters more than eating a traditional meal. Smoothies can be a supportive tool.

Want more easy, satisfying recipes? Just ask your Medicspot Health Coach!

📝 References:

Bina, J.D., Tonsor, G.T. and Richards, T.J. (2025). GLP-1 use and protein demand. Food Policy, 138, pp.103026–103026. doi: https://doi.org/10.1016/j.foodpol.2025.103026

Bina, J.D., Tonsor, G.T. and Richards, T.J. (2025). GLP-1 use and protein demand. Food Policy, 138, pp.103026–103026. doi: https://doi.org/10.1016/j.foodpol.2025.103026

Endocrine Society (2025). Consuming more protein may protect patients taking anti-obesity drug from muscle loss. [online] Endocrine.org. Available at: https://www.endocrine.org/news-and-advocacy/news-room/endo-annual-meeting/endo-2025-press-releases/haines-press-release.

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Johnson, B., Milstead, M., Thomas, O., McGlasson, T., Green, L., Kreider, R. and Jones, R. (2025). Investigating nutrient intake during use of glucagon-like peptide-1 receptor agonist: a cross-sectional study. Frontiers in Nutrition, 12. doi: https://doi.org/10.3389/fnut.2025.1566498