Protect Your Muscle
When weight comes off quickly, some of the loss can come from lean muscle as well as fat. Protein, paired with resistance or strength activity, helps your body hold on to that muscle while fat reduces.
GLP-1 Nutrition · Educational Guide
Understanding Protein
Protein is the single most important part of eating well while taking a GLP-1 medication. This guide explains why it matters, how much you may need, and how to reach it without weighing your food. Read it once, then return whenever you need a reminder.
Why protein matters more now
A Smaller Appetite Changes the Maths
GLP-1 medications reduce your appetite, which can help you eat less and lose weight. It also means you can quietly fall short on protein without realising it.
Support How You Feel
Muscle supports your metabolism, balance, stability, energy and recovery. Protecting muscle helps protect how you feel.
Stay Fuller for Longer
Protein helps you stay fuller for longer and can steady your energy between meals. On a smaller appetite, that helps each meal work harder for you.
Steady Your Energy
Aim for a steady amount of protein across the day rather than one very large serving. If appetite is low, protein is the thing to prioritise first.
How much protein you need
Aim for a Target, Not a Weighing Scale
A common general range is 1.0 to 1.5 grams of protein per kilogram of body weight per day, though the right amount depends on your weight, activity, age and health. Your prescribing clinician or a Qualified Nutritional Therapist can help you set a personal target.
1.0–1.5 g
per kg of body weight, per day
25–30 g
per meal as a practical working target
Protein first
prioritise it before the rest of the plate
Spread protein across three or four moderate servings rather than relying on one
very large serving at the end of the day.
Open Protein Calculator →
Reference
High-Protein Foods by Portion
Approximate protein per typical serving. Values vary by brand, cut and preparation, so check product labels where available.
| Food | Typical serving | Approx. protein |
|---|---|---|
| Chicken breast, skinless and cooked | 100 g | 31 g |
| Turkey breast, cooked | 100 g | 29 g |
| Pork loin, lean and cooked | 100 g | 27 g |
| Lean beef mince, cooked | 100 g | 26 g |
| Lamb leg, lean and cooked | 100 g | 25 g |
| Tuna, canned in water | 100 g | 26 g |
| Salmon, cooked | 100 g | 25 g |
| Prawns, cooked | 100 g | 24 g |
| Cod, cooked | 100 g | 23 g |
| Mackerel, cooked | 100 g | 21 g |
| Greek yoghurt, high-protein | 170 g pot | 17 g |
| Eggs, large | 2 eggs | 12 g |
| Cottage cheese, low-fat | 100 g | 11 g |
| Milk, semi-skimmed | 250 ml | 8 g |
| Cheddar cheese | 30 g | 7 g |
| Tempeh, cooked | 100 g | 19 g |
| Tofu, firm and cooked | 100 g | 13 g |
| Edamame, shelled and cooked | 100 g | 11 g |
| Lentils, cooked | 100 g | 9 g |
| Chickpeas, cooked | 100 g | 9 g |
| Pumpkin seeds | 30 g | 9 g |
| Peanut butter | 2 tablespoons | 7 g |
| Almonds | 30 g | 6 g |
| Ready-made protein shake | 1 bottle | 20–30 g |
| Whey or plant protein powder | 1 scoop | 20–25 g |
| Protein bar | 1 bar | 15–20 g |
No scales needed
Sizing Portions with Your Hand
Your hand is always with you and gives you a practical way to size a balanced meal without weighing food.
Your Palm: Protein
A portion the size and thickness of your palm is roughly 20–30 g of protein. Aim for one palm at each meal, or more if appropriate for your body and activity.
Your Fist: Vegetables
Use a fist-sized amount of vegetables or salad as a practical starting point.
A Cupped Hand: Carbohydrates
Use a cupped hand of rice, potato, pasta or bread. On a reduced appetite, protein and vegetables come first.
Your Thumb: Fats
Use a thumb-sized amount of oils, butter, nut butters or cheese.
A simple balanced meal is one palm of protein, one to two fists of vegetables,
a cupped hand of carbohydrate and a thumb of healthy fat. On low-appetite days,
eat the protein portion first and let the rest be whatever you can manage.
Spreading protein across your day
What a Well-Spread Day Can Look Like
| Meal | Example | Approx. protein |
|---|---|---|
| Breakfast | Greek yoghurt or eggs rather than toast alone | ~20 g |
| Lunch | A palm of chicken, fish, tofu or beans | ~25 g |
| Dinner | A palm of your main protein with vegetables | ~25 g |
| Snack or top-up | Yoghurt, a shake or a small handful of nuts | ~10 g |
Hand portions are practical guides rather than precise measurements. Adjust them
to your appetite and any advice from your healthcare professional.
Getting it right
Protein Dos and Don’ts
Do These
- Eat protein first.
- Spread protein across the day.
- Keep easy options at home.
- Use drinks when eating is difficult.
- Add protein to meals you already enjoy.
- Stay hydrated.
Avoid These
- Do not fill up on carbohydrates first.
- Do not skip meals entirely.
- Do not assume all yoghurts or bars are high in protein.
- Do not force very large portions.
- Do not ignore new or persistent symptoms.
You do not need to obsess over exact timing. A reasonable amount of protein at
each meal matters more than any single “perfect” window.
Build a full week around these targets
Turn This into Your Week
- Set your daily and per-meal protein target.
- Use the Meal Planner to build protein into each meal.
- Generate a shopping list for the week.
- Keep convenient protein options available.
- Use hand portions when you do not want to weigh food.
A realistic approach
Progress Over Perfection
You do not need to hit your protein target perfectly every day. Work towards it consistently and use smaller protein-rich choices when your appetite is low.
- One protein-rich meal is progress.
- Adding yoghurt, eggs or beans is progress.
- Choosing a smaller serving you can finish is progress.
- Returning to your target at the next meal is progress.
The goal is to build a pattern that supports your muscle, strength and long-term health.