How to Get Enough Protein on GLP-1 UK

GLP-1 medication suppresses appetite significantly — which is the point. But it also makes reaching daily protein targets substantially harder when you are only able to eat 800–1,200 calories on the worst days. This guide covers exactly how to get enough protein on Mounjaro, Wegovy, or any GLP-1 medication, even on the days when eating almost nothing feels like an achievement.

Quick answer: On GLP-1 medication, target minimum 1.6g protein per kg target body weight daily. On difficult (low appetite) days, a protein shake is not optional — it is the most important food choice of the day. The strategy: protein shake first thing regardless of appetite (21g in 300ml, barely noticeable), high-protein snacks over meals (Greek yoghurt, cottage cheese, tinned fish), and protein at every eating opportunity however small.

Note: Food supplements should not replace a balanced diet. Always consult your GP or pharmacist before taking supplements if you are on prescribed medication, pregnant, or have a medical condition. Nothing in this post constitutes medical advice.

Why protein is harder to get on GLP-1

Total food intake drops 30–60% — protein intake drops with it
Solid protein foods (chicken, fish) often become the hardest to eat when nausea is present
Sweet or soft high-calorie foods (yoghurt with extra sweetener, crackers) are easier to eat — creating caloric intake that displaces protein
Reduced meal frequency means fewer opportunities to hit protein across the day

The protein hierarchy on bad GLP-1 days

Option	Protein	Volume required	Effort
Protein shake	21g	300ml liquid	2 minutes
Greek yoghurt (150g)	15g	6 spoonfuls	0 minutes
Cottage cheese (150g)	17g	Small bowl	0 minutes
Tinned tuna (1 tin)	26g	Small bowl	0 minutes
2 hard-boiled eggs	12g	2 eggs	12 min (batch boil ahead)
Skyr (150g)	16g	6 spoonfuls	0 minutes

The 100g protein plan for difficult days

Eating occasion	Option	Protein
Morning (even with no appetite)	Protein shake in 300ml water	21g
Mid-morning	150g Greek yoghurt	15g
Lunchtime (even a few spoonfuls)	150g cottage cheese	17g
Afternoon	2 hard-boiled eggs	12g
Evening (small amount)	1 tin tuna in small salad	26g
Total on a terrible day:		91g ✅

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Frequently Asked Questions

Do I need a protein shake on Mounjaro?

Not strictly — but practically, yes, on the days when eating solid food is difficult. A protein shake is the most efficient way to deliver 21g of complete protein with minimal volume, minimal effort, and minimal nausea risk. It is particularly important on dose-increase weeks.

What soft foods are high in protein on GLP-1?

Greek yoghurt, skyr, cottage cheese, scrambled eggs, silken tofu, protein shakes, warm bone broth, and tinned fish (tuna, sardines, mackerel) are the best soft, high-protein options for difficult GLP-1 days. All require minimal effort and create minimal cooking smells.