The Best High-Protein Foods To Eat While on GLP-1s

Protein is one of the most important parts of healthy weight loss. It helps support:

• Muscle preservation

• Energy levels

• Satiety

• Long-term metabolic health
  

High-Protein Foods To Prioritise

• Eggs

• Greek yoghurt

• Chicken

• Fish

• Paneer

• Tofu

• Protein smoothies

• Lentils and beans
  

Helpful Tips

Prioritise Protein First

When appetite is low, start meals with protein.

Keep Meals Simple

Smaller balanced meals are often easier to tolerate.

Make Protein Convenient

Having quick protein options available helps with consistency.

Key Takeaways

• Protein supports healthy and sustainable weight loss

• Smaller balanced meals often work best

• Prioritise protein early in the day

• Consistency matters more than perfection

References:

• Nutritional and lifestyle supportive care recommendations for management of obesity with GLP-1-based therapies. Recommends protein sources including lean meats, eggs, dairy, soy and legumes. PubMed Central (PMC)

• Endocrine Society of India. Clinical Practice Guidelines for the Evaluation and Management of Obesity in India: 2025 Update. PubMed Central (PMC)

• Gorgojo-Martínez JJ, et al. Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with GLP-1 RAs. Useful for balancing protein intake with tolerability when appetite is low or nausea occurs.

Written and clinically reviewed by: Dr Saran Seker, MBBS (Aus), Chief Medical Officer

Last reviewed: September 2026