The protein target
60–100g of protein per day
Aim for 60–100g of protein per day (roughly 0.7–1g per pound of your goal weight). On semaglutide, your appetite shrinks dramatically — if you do not prioritise protein at every meal, you will not hit this target.
What to prioritise
When your appetite is 50% of what it used to be, every bite has to earn its place. Here is the priority stack.
Protein
60–100g / dayProtects muscle, supports hair growth, keeps you full longer. The single most important macro on a GLP-1.
- Chicken breast, thighs
- Fish and seafood
- Greek yogurt (20g per cup)
- Eggs (6g each)
- Cottage cheese
- Tofu and tempeh
- Beans and lentils
- Protein powder or bars
Healthy fats
Moderate — don't avoidCalorie-dense and essential for hormone health. Useful when food volume feels impossible — a tablespoon of olive oil adds 120 calories in seconds.
- Avocado
- Olive oil
- Nuts and seeds
- Cheese
- Salmon and fatty fish
- Nut butters
Habits that help vs habits that hurt
These patterns come up repeatedly in clinical guidance and community experience.
Prioritise these
- Protein first — eat the protein portion of your meal before the carbs or vegetables
- Calorie-dense, nutrient-rich foods: nuts, avocado, olive oil, cheese, eggs
- Small frequent meals (4–6 per day) if large meals feel impossible
- Hydrate aggressively — 2–3 litres of water per day minimum
- Track protein for the first few weeks until you build a reliable routine
- Chew thoroughly and eat slowly to reduce nausea risk
Watch out for
- Skipping meals because you are not hungry — this accelerates muscle loss
- Filling up on crackers, bread, or rice with no protein source
- Drinking your calories from sugary drinks, juice, or alcohol
- Eating less than 1,000 calories per day (signals your body to burn muscle)
- Waiting until nausea passes to eat — small bites often help nausea more than fasting
- Large, fatty meals in one sitting (your stomach empties slower now)
The eating-too-little trap
Consistently eating under 1,000 calories is a problem
GLP-1 drugs can suppress appetite so effectively that some people eat 600–800 calories per day without realising it. Below about 1,000 calories, your body starts prioritising muscle breakdown for energy. You will feel exhausted, your hair may thin faster, and you may lose strength rapidly. If large meals feel impossible, switch to 5–6 small protein-rich snacks spread throughout the day. Set alarms if needed. Eating by the clock — not by hunger — is often necessary in the first 8 weeks.
Sample meal ideas
These are not prescriptions — they are starting points. Adapt to your preferences, culture, and dietary needs.
- Greek yogurt (20g protein per cup) with berries and a handful of nuts
- Two-egg omelette with cheese and spinach
- Protein shake blended with banana and peanut butter
If mornings are tough, a protein shake is better than skipping entirely.
- Grilled chicken salad with avocado and olive oil dressing
- Tuna wrap with hummus and vegetables
- Lentil soup with a side of bread and cheese
Aim for 25–30g protein here. If portions feel huge, eat half now and half in 2 hours.
- Salmon fillet with roasted vegetables and rice
- Chicken stir-fry with tofu and noodles
- Lean beef tacos with beans and guacamole
Dinner is when most people under-eat on GLP-1s. Make it count.
- Cottage cheese or string cheese
- Beef or turkey jerky
- Hard-boiled eggs
- Edamame or roasted chickpeas
Keep protein snacks visible and accessible. If you reach for crackers, you lose 15g of potential protein.
Common questions
Written and maintained by one person · Built with agentic AI tools · Every number checked against the cited trial · Not medical advice
- Wegovy (semaglutide) injection and tablets — FDA prescribing information — DailyMed View source ↗
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