How Much Protein Do You Need on GLP-1s?

In This Issue: Protein goals on GLP-1s • Best protein-per-calorie foods • Easy recipe • Protein Powder discounts • Waitlist now open • 

If you're taking GLP‑1 medications reduced appetite is one of the main benefits — but it can also make it harder to meet your nutritional needs.

One of the most crucial nutrients to stay on top of is protein. Whether you’re in active weight loss, transitioning to maintenance, or trying to keep your strength up while eating less we want to help you calculate your needs and make it easier to meet them.

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💪 Why Protein Matters on GLP‑1s

GLP‑1s work by reducing appetite and slowing gastric emptying, which helps with weight loss. But they can also lead to:

• Eating too little overall

• Losing muscle mass along with fat

• Fatigue and hair loss if protein intake is low

That’s why you need to prioritise protein in every small meal or snack. It helps:
✅ Preserve lean muscle
✅ Support metabolism
✅ Reduce cravings and sugar crashes
✅ Feel fuller for longer

🧮 How Much Protein Should You Eat?

The amount of protein you need depends on your weight, age, gender, activity level, and goals.

As a general guide:

• The NHS recommends 0.75g of protein per kilogram of body weight for the average adult.

• If you’re on a GLP‑1 medication or actively losing weight, you may need more, between 1.2–1.6g/kg of protein per kilogram of body weight or higher, based on research from dietitians and clinicians.

For a more personalised number:

👉 Use this free Protein Calculator
Enter your weight, age, gender, and activity level to get a tailored target.

🍽️ Easy Ways to Hit Your Protein Target from Food

When your appetite is reduced every bite matters so it makes sense to choose foods that give you the biggest protein boost for the fewest calories. Below are some protein-rich options with average calories and protein values, so you can make the most of each meal or snack.

🥩 Animal-Based Protein

• White fish – 100g cooked: 24g protein, 105 kcal

• Turkey breast – 100g cooked: 29g protein, 135 kcal

• Chicken breast – 100g cooked: 31g protein, 165 kcal

• Lean beef (5% fat) – 100g cooked: 26g protein, 170 kcal

• Salmon – 100g cooked: 22g protein, 200 kcal

• Cottage cheese (low-fat) – 100g: 11g protein, 98 kcal

• Greek yoghurt (0% fat) – 170g pot: 17g protein, 100 kcal

• Egg (1 large) – 6g protein, 70 kcal

🌱 Plant-Based & Combo Proteins

• Tofu (firm) – 100g: 8g protein, 76 kcal

• Tempeh – 100g: 19g protein, 195 kcal

• Lentils (cooked) – 100g: 9g protein, 115 kcal

• Beans (kidney, black, cannellini) – 100g: 7.5g protein, 125 kcal

• Quinoa (cooked) – 185g: 8g protein, 222 kcal

• Chia seeds – 28g (~2 tbsp): 5g protein, 138 kcal

• Pumpkin seeds – 28g: 9g protein, 151 kcal

• Flax seeds – 28g: 6g protein, 150 kcal

• Nut butters (almond, peanut) – 2 tbsp: 7g protein, 188 kcal

• Oats + semi-skim milk – 50g oats + 200ml milk: 13g protein, 250 kcal

🧠 Tip: Aim for 20–30g of protein per meal, and add small protein-rich snacks (like boiled eggs, Greek yoghurt, or protein shakes) if needed.

💚 Trusted Protein Powder (With Discount!)

We are really excited to have partnered with The Organic Protein Company . A brand we have used for some time, they offer high-quality whey protein that’s:

✅ Organic and grass-fed

✅ Easy to digest (no gums, fillers or sweeteners)

✅ UK-based and ethically sourced

🎉 Exclusive discounts:

15% off for GLPReset Hub members     (Link in The Hub shop)

10% off using this link

*Discount is added automatically and is available on all products*

🥤 Recipe: Very Berry Protein Smoothie

Looking for a quick and tasty way to boost your protein intake?

There's lots of high protein recipes on The Organic Protein Company website. This Very Berry Organic Whey Protein Smoothie is our favourite:

🛒 Ingredients:

• 2 scoops unflavoured organic whey protein

• 300ml nut milk (almond, oat or coconut)

• 1 ripe banana

• 150g mixed berries (frozen or fresh)

• 1 tbsp cashew or almond butter

• 1 tbsp maca powder (optional)

🍓 Why it's great:

• Around 26g protein per serving

• All-natural, organic and gut-friendly
  

🚨 Waitlist Now Open

We’ve now closed our soft launch phase and are preparing for our full public rollout in September! If you’d like to get early access to:

• Community Groups

• Weekly Zoom Meetings

• Exclusive GLP‑1 content

• Members-only discounts

👉 Join the Waitlist Here

💬 Final Thoughts

Protein isn’t just a buzzword — it’s a critical part of feeling good, staying strong, and supporting your journey on GLP‑1s. Use the calculator to find your number, eat strategically, and don’t be afraid to supplement smartly with options like The Organic Protein Company.

Thanks For Reading 

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