Protein and GLP-1s

Protein Guide for Patients Taking GLP-1 Medications

Compass Direct Care

Sean P. Duffy, DO

(Mounjaro®, Zepbound®, Wegovy®, Ozempic®, Saxenda®)

Why Protein Matters

GLP-1 medications help reduce appetite and promote weight loss. However, rapid weight loss can result in loss of muscle mass if protein intake is inadequate.

Our goal is to lose fat—not muscle.

Adequate protein intake helps:

✓ Preserve muscle mass

✓ Improve metabolism

✓ Reduce hunger

✓ Increase satiety

✓ Support healthy aging

✓ Improve strength and energy

How Much Protein Do I Need?

General Goal

Aim for:

80–120 grams of protein daily

Most adults should target:

25–40 grams of protein at each meal

Protein-First Rule

Before eating carbohydrates or snacks, ask:

“Where is my protein?”

Build every meal around a protein source first.

Excellent Protein Sources

Poultry and Seafood

✓ Chicken breast (3 oz = 26 g)

✓ Turkey breast (3 oz = 25 g)

✓ Salmon (4 oz = 25 g)

✓ Tuna (4 oz = 25 g)

✓ Shrimp (4 oz = 24 g)

✓ Cod (4 oz = 20 g)

Eggs and Dairy

✓ Eggs (2 eggs = 12 g)

✓ Greek yogurt (1 cup = 18–20 g)

✓ Cottage cheese (1 cup = 25 g)

✓ String cheese = 7 g

✓ Fairlife® milk (1 cup = 13 g)

Plant Proteins

✓ Lentils (1 cup = 18 g)

✓ Black beans (1 cup = 15 g)

✓ Chickpeas (1 cup = 14 g)

✓ Edamame (1 cup = 18 g)

✓ Tofu (½ block = 20 g)

Convenient Protein Options

✓ Protein shakes (20–30 g)

✓ Protein bars (15–20 g)

✓ Rotisserie chicken

✓ Tuna packets

✓ Hard-boiled eggs

✓ Greek yogurt cups

Easy Protein Goals

Breakfast

25–30 grams

Lunch

25–35 grams

Dinner

30–40 grams

Snack

10–20 grams

Daily Total

80–120 grams

Sample High-Protein Day

Breakfast

Greek yogurt with berries

2 eggs

Protein = 30 grams

Lunch

Grilled chicken salad with olive oil vinaigrette

Protein = 35 grams

Snack

Protein shake

Protein = 30 grams

Dinner

Salmon with vegetables and quinoa

Protein = 35 grams

Daily Total

Approximately 100–110 grams

Managing Common GLP-1 Side Effects

Nausea

• Eat slowly

• Choose smaller meals

• Avoid greasy foods

• Stay hydrated

Constipation

• Increase water intake

• Increase vegetables and fruit

• Increase fiber gradually

• Stay active

Reduced Appetite

Even if you are not hungry:

✓ Eat protein first

✓ Do not skip meals

✓ Consider a protein shake if needed

Strength Training Matters

Weight loss should focus on losing fat while preserving muscle.

Aim for:

Resistance exercise 2–4 days per week

Examples include:

✓ Walking

✓ Bodyweight exercises

✓ Resistance bands

✓ Free weights

✓ Strength machines

Progress Over Perfection

Healthy habits practiced consistently lead to better results than strict dieting.

The goal is not to eat perfectly.

The goal is to build habits that you can maintain for life.

Questions?

Sean P. Duffy, DO

273 Peninsula Farm Rd, Suite D

Arnold, MD 21012

410-699-9692

www.compassdirectcare.com