How much protein should I eat while taking Mounjaro or Wegovy?
For people taking GLP-1 medications such as Mounjaro or Wegovy, a reduced appetite can make it difficult to eat enough food, including enough protein.
In fact, our recent study found that people using prescribed weight loss treatments were 50% more likely to struggle to eat enough protein than those following other diets.
So, why is protein important during weight loss and how can you increase your intake when you have a smaller appetite? Our expert nutritionist, Mark Gilbert, explains.
Why is protein important during weight loss?
When you lose weight quickly, your body will lose lean tissue as well as fat. Eating enough protein while taking weight loss injections or tablets provides your body with the amino acids it needs to help maintain muscle mass and strength.
If you do not get enough protein, you may experience symptoms such as weakness, reduced immunity and fatigue. Losing muscle can also make everyday activities more difficult and may affect your ability to maintain your weight in the long term.
Eating enough protein is only one part of protecting your muscle mass. Resistance exercise and adequate overall energy and nutrients are also important while taking GLP-1 medication.
How much protein should you eat on Mounjaro or Wegovy?
There is no universally agreed protein target specifically for people taking weight loss medications. However, many experts recommend a higher protein intake during calorie restriction to help preserve lean muscle mass.
Depending on your individual circumstances, a Mounjaro or Wegovy diet plan may aim to provide:
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1.2g to 2.2g of protein per kilogram of body weight each day
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Approximately 7.5g to 14g of protein per stone of body weight each day
The higher end of the range, around 2.2 g, is intended for athletes and those who regularly exercise at high intensity, while the lower end is more suitable for those with a typical activity level. You can estimate your daily protein target using the following calculation:
Body weight in kilograms × recommended protein intake = daily protein target
For example, someone who weighs 70kg would consume approximately 84g of protein per day at 1.2g/kg or 154g per day at 2.2g/kg.
The upper end of this range represents a substantial protein intake and will not be appropriate or necessary for everyone. Speak to a registered dietitian or healthcare professional before adopting a high-protein diet, particularly if you have kidney disease or another medical condition that affects your nutritional needs.
Who may need more protein?
Your ideal protein intake on Mounjaro or Wegovy will depend on factors including your age, health and activity levels. You may be advised to aim towards the higher end of the recommended range if you are:
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Over 60: The body can become less efficient at using dietary protein to maintain muscle mass as we age
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Going through menopause: Falling oestrogen levels can contribute to changes in muscle mass, bone health and body composition
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Living with low muscle mass or poor bone density: Adequate protein, calcium, vitamin D, alongside appropriate exercise and medical support, can help maintain muscle and support normal bones
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Trying to build muscle: If your aim is to build new muscle rather than maintain your current muscle mass, you may need a higher protein intake alongside resistance training
These factors don't automatically mean that you need the highest suggested intake of 2.2g/kg. A healthcare professional can help you determine a suitable target based on your overall health and calorie intake.
How to eat enough protein with a reduced appetite
If you struggle to manage large meals, every bite needs to work a little harder. Here are some practical ways to increase your protein intake while taking Mounjaro, Wegovy or another GLP-1 medication:
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Eat the protein-rich part of your meal first, before you begin to feel full
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Spread your protein intake across smaller meals and snacks throughout the day
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Choose compact, high-protein foods such as eggs, Greek yoghurt, fish, chicken, tofu, beans or cottage cheese
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Consider a protein-rich shake, soup or nutritionally complete product when solid food feels difficult
You may find it easier to aim for a manageable amount of protein at each meal rather than trying to reach your entire target through one or two large portions.
Reach your protein needs conveniently
If you are looking for convenient protein options that fit easily into your day, our portion-controlled snacks, shakes and meals can help take the guesswork out of nutrition.
Mixed Berry Shake
Deliciously satisfying and easy to enjoy on the go, our Mixed Berry Shake provides 21g of protein and contains just 205 calories per serving.
Shop now.
Very Berry Bites
Perfectly portioned for smaller appetites, Very Berry Bites provide 20g of protein alongside 21 vitamins and minerals.
Vegetable Soup with Croutons
Providing 20g of protein and a source of fibre, our Vegetable Soup with Croutons offers a convenient savoury option to support your daily protein intake.
Order a taster pack today
When your appetite dips, good nutrition still matters. The PortionIQ Taster Pack brings together convenient, portion-controlled products created for people using weight loss medication or seeking smarter everyday nutrition.