Bottom line
On GLP-1s, if the calories you do eat are protein-poor, you lose muscle alongside fat. That breaks your metabolism long-term. Aim for 0.7-1.0 grams of protein per pound of goal body weight daily.
The rules
1. Protein first — even at 200 calories, 25g+ should be protein 2. Low volume wins — dense, small portions work with suppressed appetite 3. Texture matters — rotate protein sources 4. Liquid is your friend — protein shakes count
Top 10 high-protein, low-volume picks
1. Fage 5% Greek yogurt (15g) 2. Two-egg scramble with feta (18g) 3. Rotisserie chicken breast, 3 oz (26g) 4. Canned tuna pouch (20g) 5. Cottage cheese (14g) 6. Hard-boiled eggs, 2 (12g) 7. Edamame, 1 cup (17g) 8. Turkey jerky, Chomps (10g) 9. Orgain shake (21g) 10. Premier Protein shake (30g)
The muscle-preservation reason this matters
Studies show untracked protein intake leads to 40% of weight loss coming from lean mass. Patients who hit protein targets see closer to 15% — much closer to surgical weight-loss outcomes. Pair with resistance training 2-3x/week.