Best Protein Options for Individuals on GLP-1

If you’re taking GLP-1 medications like Ozempic, Mounjaro, or Wegovy, getting enough protein is crucial for supporting muscle mass, managing hunger, and maintaining overall health. GLP-1 medications work by reducing appetite and slowing digestion, which makes it easier to eat less—but that also means you need to be intentional about choosing nutrient-dense foods to meet your protein needs.

Here are the best protein options for individuals on GLP-1 medications:

1. Lean Animal Proteins

Animal proteins are complete proteins, meaning they provide all nine essential amino acids your body needs. They’re also easy to digest and help keep you feeling full for longer.

✅ Chicken breast – High in protein, low in fat
✅ Turkey – Lean and mild in flavor
✅ Fish (salmon, cod, tuna) – Packed with protein and heart-healthy omega-3s
✅ Eggs and egg whites – A versatile option with high bioavailability
✅ Greek yogurt – High in protein and probiotics, which support gut health

2. Plant-Based Proteins

Plant-based options are great for those looking to diversify their protein sources or follow a vegetarian or vegan diet.

✅ Lentils – High in fiber and iron
✅ Chickpeas – Great in salads or as hummus
✅ Quinoa – A complete plant-based protein
✅ Tofu and tempeh – High in protein and a good source of calcium
✅ Edamame – A high-protein snack that’s rich in fiber

3. Protein Bars and Shakes

When you’re on the go or need a quick protein boost, bars and shakes can be lifesavers—just watch for added sugars and artificial ingredients.

⭐ Tide Treats – With 25g of protein and 6g of fiber, our bars are specially formulated to support balanced nutrition without sugar spikes. They’re easy to digest and perfect for curbing hunger between meals or after a workout.

4. Cottage Cheese and Cheese

Dairy-based proteins are rich in casein and whey, which digest slowly and keep you full longer.

✅ Cottage cheese – High in protein and low in fat
✅ String cheese – A convenient, portion-controlled snack

5. Protein-Rich Add-Ons

You can boost the protein content of any meal with these easy additions:

✅ Nuts and seeds – Almonds, chia seeds, and pumpkin seeds
✅ Nut butters – Peanut and almond butter (in moderation)
✅ Hemp seeds – Great in smoothies or yogurt

Final Thoughts

When you’re on GLP-1s, it’s important to prioritize protein in every meal to keep energy levels steady, support muscle mass, and avoid feeling overly full or sluggish. A mix of lean animal proteins, plant-based options, and convenient sources like Tide Treats will help you meet your protein goals while staying on track with your health and weight loss journey.