When using GLP-1 medication such as Ozempic, Wegovy, or Mounjaro, you need a minimum of 1.2 to 1.6 grams of protein per kilogram of body weight per day; with active exercise, this increases to 2.0 grams. This is more than the average recommendation.
Why you need more protein with GLP-1
With GLP-1 use, the situation changes: you eat significantly less, which quickly lowers your total protein intake, and the large caloric deficit increases the risk of muscle breakdown. Muscles protect your metabolism and are crucial for lasting results after treatment.
Your personal protein needs
- 60 kg: 72-96 grams of protein per day
- 70 kg: 84-112 grams of protein per day
- 80 kg: 96-128 grams of protein per day
- 90 kg: 108-144 grams of protein per day
Use your current body weight, not your target weight.
The challenge: hardly any appetite
Your hunger sensation is strongly suppressed. What helps: choose products with a lot of protein in a small portion, spread over 4-5 small eating occasions throughout the day, and use shakes if regular meals are not possible.
Best high-protein choices with GLP-1
- Greek yogurt (0% fat): approx. 10 g per 100 g
- Chicken fillet: approx. 30 g per 100 g
- Canned tuna: approx. 25 g per 100 g
- Quark: approx. 12 g per 100 g
- Eggs: approx. 13 g per 100 g
- Killerbody Meal Shake: approx. 28 g per serving – compact and easy to drink
- Killerbody Protein Shake: approx. 25 g per serving – as a supplement to meals
Practical daily plan: 110 grams of protein in small portions
Breakfast: Killerbody Meal Shake (28 g). Mid-morning: 150 g Greek yogurt (18 g). Lunch: 100 g tuna with vegetables (25 g). Afternoon: Killerbody Protein Bar (20 g). Evening: 100 g chicken fillet with vegetables (30 g). Total: approx. 121 grams of protein, without a large meal.
Also read: Back to the pillar: Losing weight with GLP-1 and protecting muscle mass
