How Much Protein Should You Eat on GLP-1?

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If you’re on a GLP-1 medication or considering starting one, this is one of the most important questions you can ask.

Because while GLP-1 medications regulate appetite and improve insulin sensitivity, they do not protect your muscles for you.

That part is your responsibility.

And according to my doctor, protein is the cornerstone.

The Short Answer

One of the biggest questions that I had for my doctor was how should I eat now. I knew that my appetite would be so much less than I was used to and I was so worried about hair loss and other symptoms of malnutrition on this medication. After talking to my doctor she told me not to change anything about my macro targets.

According to her, most women on a GLP-1 should aim for:

0.7–1 gram of protein per pound of goal body weight (or 1.6–2.2 grams per kilogram)

For many women, that lands somewhere between:

100–150 grams of protein per day

In my personal journey, especially with PCOS and insulin resistance, I aim for 130–150 grams daily to protect muscle while losing fat.

But let’s talk more about why this matters.

Why Protein Is Non-Negotiable on GLP-1

GLP-1 medications reduce appetite. Obviously, that’s helpful for fat loss. But reduced appetite also makes under-eating extremely easy. One of the most important things to be aware of is the fact that if calories drop too low, especially protein, the body may begin breaking down lean muscle tissue for energy.

Muscle loss slows metabolism. Slower metabolism makes long-term maintenance harder. So basically, muscle is your metabolic insurance policy.

What I didn’t know for most of my life is that protein supports:

• Muscle preservation
• Satiety and blood sugar stability
• Reduced cravings
• Recovery from strength training
• Hormonal stability

On GLP-1, protein isn’t about aesthetics. It’s literally the key to protecting your body’s systems.

PCOS, Insulin Resistance & Protein

If you’re navigating PCOS like I am, protein becomes even more critical. One of the most important findings in my two-year research phase was learning about the importance of protein for PCOS and insulin resistance.

Did you know that higher protein intake:

• Improves insulin sensitivity
• Blunts blood sugar spikes
• Reduces cravings
• Supports body composition changes

This means that when insulin is elevated, the body is primed to store energy. Getting enough protein in your system helps counterbalance that effect by stabilizing glucose and supporting lean mass retention. That’s the power behind understanding your body’s physiology.

What If You’re Not Hungry?

With both of my pregnancies, I experienced extreme morning sickness. I quickly learned that my hunger cues were completely different, and I had to rely on more subtle cues to understand when to eat - if I felt nausea, then it was time to eat. If I didn’t eat right when I felt that, then it was too late, and I was vomiting again.

In my opinion, this is the real challenge while adjusting to taking a GLP-1. Your body's cues change, and you have to learn to read yourself differently to understand when you need food.

GLP-1 medications quiet the appetite, sometimes dramatically. There are days when a full meal feels overwhelming. Skipping meals, however, increases cortisol and risks muscle loss. So instead of forcing large meals, I prioritize protein-dense, smaller options that feel more manageable.

On lighter appetite days, I lean on a gut-friendly protein shake to maintain intake without overwhelming digestion. Another hack is staying consistent beats the perfection-binge cycle every time.

How to Reach 130+ Grams Without Obsessing

Here’s a simple framework:

• 30–40g protein at breakfast
• 30–40g protein at lunch
• 30–40g protein at dinner
• 10–20g in snacks or shakes

If you’ve ever heard someone say, “Just aim for 30–40 grams of protein per meal,” and thought… Okay, but what does that actually mean? You’re not alone.

For women navigating insulin resistance, PCOS, perimenopause, or GLP-1 support, protein isn’t about diet culture or shrinking yourself. It’s about stability.

Protein helps regulate blood sugar, calm insulin spikes, preserve muscle, reduce cravings, and soften that frantic “food noise” feeling. When protein is too low, blood sugar rises and falls more dramatically, and insulin quickly follows.

But when protein is steady and sufficient, your body feels safer. Let’s make this practical. Below are real-life examples of what 30–40 grams of protein can actually look like, without turning your kitchen into a bodybuilding prep station.

🍳 30–40g of Protein at Breakfast

Eggs + Turkey Plate
Three eggs (about 18g) + three ounces of turkey sausage or turkey slices (18–21g).
Total: roughly 36–39g of protein.
Add sautéed spinach and avocado for fiber and healthy fats that further stabilize blood sugar.

Protein Oatmeal (Gluten-Free Option)
½ cup gluten-free oats (5g)
1 scoop protein powder (20–25g)
2 tablespoons chia seeds (5g)
2 tablespoons hemp seeds (6g)
Total: approximately 36–40g
This feels comforting… but it works metabolically.

High-Protein Yogurt Bowl (Dairy-Free Available)
1 cup high-protein Greek yogurt or dairy-free high-protein alternative (18–20g)
1 scoop protein powder stirred in (20–25g)
Total: 35–45g
Top with berries and almond butter for fiber and blood sugar support.

🥗 30–40g of Protein at Lunch

Big Chicken Salad
4–5 ounces grilled chicken breast (28–35g protein)
2 tablespoons pumpkin seeds (about 5g protein)
2–3 cups mixed greens (arugula, spinach, romaine)
Chopped cucumber, cherry tomatoes, shredded carrots, red cabbage
Optional: roasted sweet potato cubes or quinoa if you tolerate carbs well
Add healthy fats to keep blood sugar steady: ½ avocado or olive oil + lemon dressing

Salmon Bowl
4 ounces salmon (25g)
½ cup quinoa (4g)
1 cup veggies of your choice
Add hemp seeds or edamame (5–8g)
Total: 30–37g
Omega-3 fats help reduce inflammation often associated with PCOS.

Ground Turkey Lettuce Wraps
5 ounces ground turkey (30–35g)
Optional: ¼ cup black beans (3–4g)
Total: 33–39g
Add avocado for fiber and steady energy.

🍽 30–40g of Protein at Dinner

Steak + Roasted Vegetables
5 ounces lean steak provides about 35–40g of protein on its own.
Add any roasted veggies of your choice.
Simple. Effective. Balanced.

Baked Cod + Lentils
5 ounces cod (30g)
½ cup lentils (9g)
Total: ~39g
This option is gentle on digestion while still deeply nourishing.

Chicken Thighs + Chickpeas
5 ounces chicken thighs (28–32g)
Add 1 cup chickpeas with roasted veggies (14g)
Adjust portions to reach your target range.

🥤 10–20g Protein Snack Ideas

• 2 hard-boiled eggs (12g)
• ¾ cup high-protein yogurt (15–18g)
• ½–1 scoop protein shake (10–20g)
• Turkey stick + small handful almonds (10–15g)
• 1 cup edamame (17g)
• Collagen coffee + nut butter (10–15g)
• Built bars (20g)

Think of these as stabilizers… not fillers.

This is not “diet culture protein.” This is hormone-supportive protein.

It’s not about eating less. It’s about eating intentionally. And when your blood sugar stabilizes… your body often feels safer. And when your body feels safer… everything changes.

How I Track Without Spiraling

I use a smart fitness scale weekly, not daily, to monitor muscle mass trends alongside fat loss. When protein intake stays consistent and strength training is consistent, muscle mass remains stable. Just knowing that I’m keeping track of all my metrics and things are moving in the right direction helps me feel more at ease when my weight doesn’t move in the direction that I want it to. Tracking trends > reacting emotionally.

What Supporting Protein Looks Like for Me

When I started on a GLP-1 and I asked my friends if they had any tips or tricks for me one of them told me to get a really good protein powder to sip on throughout the morning to make sure I was hitting my protein goals. This helps me so much, especially on shot days when my appetite is low, or my stomach feels unsettled.

I am also a completely stickler about getting electrolytes in every water refill. This has changed the game for me with my energy levels. I found that if you buy the sticks off of Amazon (or anywhere else for that matter) it gets really pricey really fast.

I found a recipe and decided to make my own — check out this blog post to learn how to make a 3 month batch for less than $50 here: (INSERT HYDRATION BLOG POST HERE)

My doctor told me that hydration matters more than people realize on a GLP-1. She stressed that when you’re dehydrated you get tired and the cycle starts all over again. Everything connects.

If You Want This Simplified

I created a simple, printable resource for women navigating this: The GLP-1 Protein Protection Guide

Inside:

• A personalized protein target calculator
• A muscle preservation checklist
• A high-protein, nausea-friendly meal framework
• 30g meal templates
• A weekly tracking sheet

I knew that if I didn’t start with a system then all of this was going to feel so overwhelming. I love this app because it’s taken all the mental load out of keeping track of my metrics. This even syncs with the smart fitness scale that I use and automatically updates with each weigh in.

Continue The Weight Loss Truce Series

Next in the series: Does GLP-1 Cause Muscle Loss? (And How to Prevent It)
Stay with me. 🤍

References

• Dunaif A. Insulin resistance and the polycystic ovary syndrome. Endocr Rev. 1997.
• Diamanti-Kandarakis E, Dunaif A. Insulin resistance and PCOS revisited. Endocr Rev. 2012.
• Drucker DJ. Mechanisms of Action of GLP-1. Cell Metab. 2018.
• Nauck MA, Meier JJ. Incretin hormones. Diabetes Obes Metab. 2019.
• Weinheimer EM et al. Effect of weight loss on lean body mass. Am J Clin Nutr. 2010.
• Longland TM et al. Higher protein intake preserves lean mass. Am J Clin Nutr. 2016.
• Rosmond R. Stress and metabolic syndrome. Psychoneuroendocrinology. 2005.
• Joseph JJ, Golden SH. Cortisol and metabolic disease. Curr Diabetes Rep. 2017.