If you’re taking GLP-1 medications like semaglutide or tirzepatide for weight loss, you may notice something surprising: you’re just not that hungry anymore. While this appetite suppression is great for weight loss, it can also make it hard to eat enough of the nutrients your body needs, especially protein.

That’s why we’ve rounded up the best high-protein foods for GLP-1 weight loss to help you feel stronger, preserve muscle, and support your metabolism even if you’re eating less.

Why Protein Is So Important on GLP-1 Medications

GLP-1 medications work by slowing digestion and increasing feelings of fullness. The result? You eat less but sometimes, too little of the right foods.

Without enough protein, you may experience:

• Muscle loss
• Fatigue and weakness
• A slower metabolism

Protein helps your body:

• Maintain lean muscle mass
• Feel satisfied longer
• Support steady energy levels
• Protect your metabolism as you lose weight

High-Protein Foods That Are Easy to Eat (Even When You’re Not Hungry)

When your appetite is low, you need small, protein-dense foods that are gentle on your stomach. Here are some great options:

🥚 Eggs

• 6–7g protein per egg
• Scrambled, soft-boiled, or made into an egg salad
• Great for any meal or snack

🥄 Greek Yogurt (Plain, Unsweetened)

• 15–20g protein per cup
• Rich and creamy
• Add berries, cinnamon, or a drizzle of honey

🧀 Cottage Cheese

• 13–15g protein per half cup
• Soft texture, easy to digest
• Try with fruit or sliced cucumber

🥤 Protein Shakes or Smoothies

• 20–30g protein per serving
• Easy to sip when you’re full
• Blend with nut butter, banana, or spinach

Pro Tip: Choose protein powders with minimal additives—whey isolate, collagen, or plant-based (pea or rice) are great options.

🐟 Canned Tuna or Salmon

• 20–25g protein per can
• Shelf-stable and fast
• Mix with avocado or light mayo

🍗 Rotisserie Chicken or Turkey Slices

• 25–30g protein per 4 oz
• Already cooked and easy to portion
• Add to soups or lettuce wraps

🌱 Tofu or Edamame

• 10–20g protein per serving
• Mild flavor, versatile
• Bake, sauté, or steam for easy meals

🫘 Lentils and Beans

• 13–18g protein per cup
• Also high in fiber
• Blend into soups, stews, or dips

How Much Protein Should You Aim For?

Most people on GLP-1 medications should aim for 60–100 grams of protein per day, depending on individual needs and activity level.

Try to get:

• 20–30g protein per meal
• Include small, protein-rich snacks as needed

Struggling with Appetite? Here’s What Can Help

If you’re feeling too full to eat, try these tips:

• Start meals with protein first
• Sip on protein shakes between meals
• Eat smaller meals more often
• Choose soft, smooth, or blended textures
• Track your intake to ensure you’re meeting your goals

Olympia, WA Locals: Where to Find Easy Protein Options

If you’re near Olympia, Washington, here are a few places to shop:

Olympia Food Co-op

Clean protein powders, tofu, and Greek yogurt

Olympia Farmers Market

Fresh eggs, local meats, and dairy

Local cafes and restaurants

Ask for lean protein add-ons (chicken, eggs, tofu)

You Deserve to Feel Strong and Nourished.💛

Taking GLP-1 medication is a powerful step toward your health goals, but your body still needs fuel to function. Adding these high-protein foods to your day will help you protect muscle, stay energized, and support long-term success.

Ready to Feel Your Best While Losing Weight?

At NiuOla Health in Olympia, WA, we offer personalized weight loss care with GLP-1s, nutritional guidance, and whole-person support.

Schedule a visit or book a Free Phone Meet & Greet today, and we’re here to help you thrive.