How much protein do I need on a GLP-1?
60 to 100 grams a day, roughly 30 per meal, or 0.55 to 0.73g per pound of goal body weight.
Aim for 60 to 100 grams a day. Some experts put it at 0.55 to 0.73 grams per pound of your goal body weight. You need those grams to stop your body cannibalising its own muscle for energy.
To hit 100, aim for about 30 grams a meal. That looks like: one scoop of quality soy protein powder; a cup of Greek yogurt with a handful of almonds; four to five ounces of chicken or salmon, about the size of a deck of cards; a cup of cottage cheese. A cup of most beans gets you halfway at around 15 grams.
Protein powder in your morning coffee, or a shake for breakfast, knocks out 30 before the day starts. Once you reach maintenance you can come back down to normal levels for your new body composition.
None of this is medical advice. It is educational material drawn from FAT BITCH: Killing the Willpower Myth by Cat Clark, and it does not replace your prescriber, your pharmacist, or your actual doctor. If something here does not match what your care team told you, go with your care team and bring this along to the conversation.