In short
During active weight loss on Ozempic, Wegovy or Mounjaro, the 2025 joint advisory in the American Journal of Clinical Nutrition suggests aiming for 1.2 to 1.6 g of protein per kilogram of body weight per day, or 80 to 120 g per day. To get there with little appetite: eat protein first, spread it over 3 to 5 small meals and choose dense foods like cottage cheese, firm tofu, lentils or plain yogurt. Have your target confirmed by a professional, especially if you have kidney disease.
On a GLP-1, the problem is no longer eating less: it is eating enough of what matters. When three bites make you feel full, those bites need to work for your muscles. Here are verified numbers, then practical solutions.
In this article
How much protein should you aim for?
The 2025 joint advisory (American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association and The Obesity Society) is the most complete document to date on nutrition with GLP-1s. Its main benchmarks:
| Benchmark | Suggested value | Comment |
|---|---|---|
| Recommended Dietary Allowance (general population) | 0.8 g/kg/day | A minimum to avoid deficiency, not a weight-loss target |
| During active weight loss | 1.2 to 1.6 g/kg/day | To help preserve lean mass |
| Suggested absolute amount | 80 to 120 g/day | Handy if you do not know your “adjusted” weight |
| Floor not to go below | 0.4 to 0.5 g/kg/day | Below that, higher risk of muscle loss |
| Very high intakes over time | Avoid above 2 g/kg/day | No proven benefit |
Example: a person weighing 90 kg would aim for roughly 108 to 144 g a day using the g/kg range. The absolute range of 80 to 120 g is often more realistic when appetite is very low. For adults over 65, the PROT-AGE group already recommended at least 1.0 to 1.2 g/kg/day, except in severe kidney disease.
Kidneys, diabetes, pregnancy
If you have kidney or liver disease, are pregnant or follow a prescribed diet, do not change your protein intake without advice from your doctor or a registered dietitian.
How much protein is in common foods?
The values below come from Health Canada’s Nutrient Value of Some Common Foods. They vary by brand: check the Nutrition Facts table on the package.
| Food | Serving | Protein |
|---|---|---|
| Cottage cheese, 1% | 125 mL (½ cup) | 15 g |
| Firm or extra-firm tofu | 150 g | 21 g |
| Red lentils, boiled | 175 mL (¾ cup) | 14 g |
| Plain yogurt, 1–2% | 175 mL (¾ cup) | 10 g |
| Milk, 1% | 250 mL (1 cup) | 9 g |
| Fortified soy beverage, unsweetened | 250 mL (1 cup) | 7 g |
| Hard-boiled egg | 1 large | 6 g |
| Cheddar | 50 g | 12 g |
| Natural peanut butter | 30 mL (2 tbsp) | 7 g |
| Hummus | 60 mL (¼ cup) | 4 g |
Canada’s food guide recommends eating a variety of protein foods and choosing plant-based ones more often: legumes, tofu, nuts and seeds, along with fish, eggs, poultry, lean meats and lower-fat dairy.
7 tips for when you are never hungry
- Protein first. Start each meal with the protein portion, then vegetables, then starches. The 2025 advisory recommends this explicitly.
- Small, frequent meals. Three meals plus one or two snacks of 20 to 30 g of protein are easier to manage than one big supper.
- Soft textures. On nausea days, yogurt, cottage cheese, scrambled eggs, silken tofu or lentil soup go down better than grilled meat.
- Drink your protein. A large glass of milk or fortified soy beverage adds 7 to 9 g with no chewing.
- Boost what you already eat. Add cottage cheese to an omelette, skim milk powder to a soup, lentils to a tomato sauce.
- Plan ahead. Prepare hard-boiled eggs, portions of lentils or marinated tofu: when your appetite returns, it is ready.
- Supplements if needed. A protein powder or drink can help, but ask your pharmacist or dietitian, especially to check sugar, caffeine or interactions.
A sample day at about 100 g of protein
- Breakfast: 175 mL plain yogurt, berries, 2 tbsp peanut butter on toast (about 20 g)
- Snack: 1 hard-boiled egg and a glass of 1% milk (about 15 g)
- Lunch: red lentil salad (175 mL) and 50 g cheddar (about 26 g)
- Snack: 125 mL cottage cheese with cucumber slices (about 15 g)
- Supper: 150 g firm tofu stir-fried with vegetables, a little rice (about 21 g)
These figures are estimates based on the table above. Needs vary from person to person.
Quick targets by body weight
The table below simply applies the 1.2 to 1.6 g/kg range from the 2025 advisory. It is a starting point for a conversation with your care team, not a prescription. For people with a high body weight, the absolute range of 80 to 120 g per day is often the more realistic target.
| Body weight | 1.2 g/kg/day | 1.6 g/kg/day |
|---|---|---|
| 60 kg | 72 g | 96 g |
| 75 kg | 90 g | 120 g |
| 90 kg | 108 g | 144 g |
| 110 kg | 132 g | 176 g |
Protein alone is not enough
Eating more protein without using your muscles is not enough. A 2022 meta-analysis in postmenopausal women found that whey protein improved strength and lean mass only when combined with resistance training. Without training, there was no significant effect. That is why we also recommend our gentle 4-week strength plan and our guide to muscle loss on Ozempic.
What about fluids, fibre and vitamins?
The 2025 joint advisory also stresses hydration (especially with vomiting or diarrhea), fibre to limit constipation, and a varied diet to avoid deficiencies when you eat much less. If digestive side effects stop you from eating, see our article on Ozempic nausea and talk to your care team.
Talk to a health professional
This article is for information only and does not replace a consultation. A registered dietitian can calculate a target suited to your weight, age and health.
Frequently asked questions
Can you eat too much protein on Ozempic?
The 2025 advisory recommends avoiding prolonged intakes above 2 g/kg/day, which have no proven benefit. For people with kidney disease, high intakes may be inadvisable: ask your doctor.
Should I calculate with my current weight or my goal weight?
With obesity, using current weight can give very high targets. That is one reason the advisory also offers an absolute range of 80 to 120 g per day. A dietitian can help you choose the right basis.
Is plant protein enough?
Yes, if you vary your sources: tofu, lentils, beans, fortified soy beverage, nuts and seeds. Canada’s food guide encourages choosing plant-based protein foods more often.
Do I have to use protein shakes?
No. They are handy on days with no appetite, but ordinary foods are usually enough. Check for added sugars and ask your pharmacist.
Why eat protein first?
Because fullness comes quickly on a GLP-1. Starting with the protein portion makes sure you eat it before you feel full.
Sources
- Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity. Am J Clin Nutr, 2025 (PubMed)
- Full text of the joint advisory (PMC)
- Bauer J et al. PROT-AGE recommendations. JAMDA, 2013 (PubMed)
- Kuo YY et al. Whey protein supplementation in postmenopausal women: meta-analysis. Nutrients, 2022 (PubMed)
- Health Canada. Nutrient Value of Some Common Foods: legumes, nuts and seeds
- Health Canada. Nutrient Value of Some Common Foods (booklet)
- Canada’s food guide. Eat protein foods
This article is for information only and does not replace advice from a health professional. Talk to your doctor, pharmacist or a registered dietitian before changing your treatment, diet or exercise.
