How to track protein on GLP-1 medication
GLP-1 medications can make you feel full quickly. Tracking protein helps make the meals you can manage count.
Why protein matters
GLP-1 medications such as semaglutide and tirzepatide reduce appetite, which helps many people eat less. The flip side is that it can become hard to eat enough protein, and some of the weight lost can come from muscle. Your care team may suggest a protein target to help with that.
This isn't medical advice. Follow the targets and guidance from your doctor or dietitian, especially regarding medication, hydration and side effects.
Tracking with a small appetite
- Log protein first. Keep the protein bar on your home screen and check it before deciding what to eat.
- Small meals count. A yogurt or a few bites of chicken are worth logging; they add up.
- Take a photo even of half-eaten plates. Then adjust the portion to what you actually ate.
- Look at weekly averages. Appetite varies a lot from day to day.
Protein-dense foods that are easy to eat
| Food | Protein | Calories |
|---|---|---|
| Greek yogurt, 170 g | 17 g | 100 kcal |
| Cottage cheese, ½ cup | 12 g | 92 kcal |
| Egg, 1 large | 6 g | 72 kcal |
| Canned tuna, 3 oz | 17 g | 73 kcal |
| Shrimp, 3 oz | 20 g | 84 kcal |
| Skim milk, 1 cup | 8 g | 83 kcal |
Share it with your care team
A simple log of what you actually eat, with protein totals, makes conversations with your doctor or dietitian much more concrete. The History and Progress tabs show days and averages you can bring to an appointment.
FAQ
Frequently asked questions
How much protein should I eat on a GLP-1 medication?
Ask your doctor or dietitian. Many care teams set a target based on body weight; the general ranges in our protein guide are a starting point for that conversation.
Can I use C for Calories alongside my treatment?
Yes, as a general food log. It isn't a medical device and doesn't give medical advice.