Protein on semaglutide: how much you need and what to eat

Introduction

On semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), make room for protein even when meals get smaller. Adequate protein and resistance exercise can help support muscle during weight loss, but your daily target needs to fit your health and appetite. 1

Set a personal protein target

The 2025 joint nutrition advisory, corrected in 2026, discusses 1.2 to 1.6 grams per kilogram daily during active weight loss. These are proposed targets, not a proven requirement for everyone taking a GLP‑1. Calculating protein needs from your current weight can give too high a target if you have obesity. Experts have not agreed on one calculation. 1

Ask your clinician or registered dietitian which weight to use and what daily amount fits your age, activity, and medical history. If you have kidney disease, ask your care team to set a protein target that is safe for you. Have them write the target in grams per day so you can use it without repeating a calculation at each meal.

For example, if your care team chooses 90 grams daily, you could plan three small meals with about 25 grams each and a snack with 15 grams. That is a planning example, not a prescription or a minimum safe intake.

Choose foods you can keep eating

You can get protein from animal or plant foods. Health Canada lists eggs, fish, poultry, dairy, beans, lentils, tofu, nuts, and seeds among the options. 2 Build a short shopping list around foods you enjoy:

• Breakfast: Try eggs with toast or yogurt with fruit.
• Lunch: Add canned fish, chicken, or tofu to a meal you already make.
• Dinner: Use lentils in soup or serve fish with rice and vegetables.
• Backup food: Keep an option that takes little preparation for busy or low-appetite days.

Check the serving size and protein amount on packaged foods. Products with similar names can contain different amounts, so a yogurt or plant-based drink is worth checking before counting it toward your target.

A shake can help fill a gap, but you do not need one if food meets your needs. If you struggle to eat enough, ask for nutrition support rather than trying to force a large protein serving. 1 See our food guide for meal ideas beyond protein.

Include strength training

CDC guidance recommends muscle-strengthening activity on at least two days each week, covering the major muscle groups. Bands, weights, and adapted bodyweight exercises are options; build from your current ability. These are general activity guidelines, not a guarantee against muscle loss. 3

Bring both your food record and changes in exercise performance to follow-up appointments. Ask for help adapting activity if pain, fatigue, or limited mobility gets in the way. The GLP‑1 exercise guide covers ways to start.

Track your intake with Shotsy

Log protein, weight, and meal notes in Shotsy alongside your injection history. Use that record to discuss days when eating is difficult and whether your personal target needs review.

Conclusion

Start with a protein target you can use, a few familiar foods, and strength work suited to your ability. If eating or everyday movement becomes harder, bring that change to your care team.