How to Get Enough Protein on Mounjaro or Wegovy

Quick answer: On Mounjaro or Wegovy, eat the protein part of each meal first, spread protein across three or four smaller meals, lean on soft and easy-to-eat options like eggs, Greek yoghurt, fish and lentils, and use a protein powder as a top-up if you can't reach your needs from food alone.

Why protein matters when you're losing weight

When you lose weight, some of what you lose can be muscle rather than fat. Protein contributes to the maintenance of muscle mass, so keeping your intake up while eating less is one of the most useful things you can do. Pairing it with some form of resistance exercise, even bodyweight moves at home, helps too.

How much protein do you need?

The UK reference intake for adults is 0.75g of protein per kilogram of body weight per day. Many dietitians suggest aiming higher during active weight loss, but the right amount depends on your weight, age, activity and health, so it's worth asking your GP or a dietitian for a personal target.

7 practical ways to eat more protein with a small appetite

1. Protein first. Eat the protein on your plate before the carbs and veg, while you still have room.
2. Smaller, more frequent meals. Three or four modest meals often work better than two large ones on a GLP-1.
3. Choose soft, easy foods. Eggs, Greek yoghurt, cottage cheese, fish, tofu and lentil soups tend to sit more comfortably than a large steak.
4. Add protein to things you already eat. Stir yoghurt into porridge, add beans to soups, or top toast with eggs.
5. Drink some of it. Milk, kefir or a smoothie can be easier than chewing when you're full quickly.
6. Keep protein snacks ready. Boiled eggs, edamame or a small pot of yoghurt make it easy to top up between meals.
7. Use a powder to close the gap. A scoop stirred into coffee, yoghurt or porridge adds protein without adding much volume.

Where collagen fits in

Collagen peptides dissolve easily into hot or cold drinks, which makes them a convenient way to add protein when your appetite is low. Our Collagen Peptides Powder is unflavoured and mixes into coffee, tea or smoothies.

One honest point: collagen isn't a "complete" protein, because it's low in some essential amino acids. Think of it as a top-up alongside protein-rich foods, not a replacement for them.

A sample day

• Breakfast: Greek yoghurt with berries and a spoon of seeds
• Mid-morning: Coffee with a scoop of collagen peptides
• Lunch: Half a tin of tuna or salmon with a small salad
• Afternoon: A boiled egg or a small handful of edamame
• Dinner: Lentil and vegetable soup, eaten slowly

FAQs

Why can't I eat much protein on Mounjaro?

GLP-1 medicines slow stomach emptying and reduce appetite, so you feel full sooner. Smaller, protein-first meals usually help.

Can I use protein shakes on Wegovy?

Many people find drinks easier than solid food on a GLP-1. Check with your prescriber if you have any kidney condition or have been given specific dietary advice.

Is collagen good protein for weight loss?

It's a convenient top-up, but it isn't a complete protein, so keep eating a variety of protein-rich foods too.

Reviewed by John Lebach (Nutrition Coach) and Numan Caan (Senior Sports Scientist)

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This article is for general information only and isn't medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you take prescribed medication, are pregnant or breastfeeding, speak to your GP or pharmacist before starting a supplement.