How to hit your protein targets, manage side effects, and build lasting routines for the long game
Think of GLP-1 medications like training wheels while learning to ride a bike. They don't ride the bike for you. They keep you upright long enough to learn balance, build confidence, and practice the skills that actually matter.
Yes, you can take the injection and let your appetite disappear. And yes, the scale will usually move. But GLP-1s don't decide what your body loses.
Without enough protein, hydration, and resistance training, weight loss often includes lean muscle mass — not just fat. That's why two people can lose the same weight and end up in very different places.
Most people are paying a lot to be on a GLP-1. This period is a rare biological reset: hunger is quieter, food noise is reduced, and old habits are easier to interrupt.
This creates a window in which new patterns are easier to learn than ever before. But the medication doesn't automatically teach those patterns.
This guide helps you use GLP-1s intentionally — to preserve muscle, support your metabolism, and build sustainable habits:
Not perfectly. Just enough to protect your future self.
Don't have time to read the full guide? Start here. These five actions will get you 80% of the results:
Tomorrow morning, mix a Premier Protein shake (30g) with a scoop of collagen peptides (10-12g) into your coffee. That's 40-42g protein before 9am — nearly half your daily target, done.
Buy these five things:
Pick up:
This is the most important section. Protein isn't optional on GLP-1s; it's essential.
Here's the challenge: You're eating just 1,000 to 1,200 calories a day, nothing sounds appealing, and your usual protein sources might make you feel sick. So how do you reach 80 to 120 grams?
This single hack gets you nearly halfway to your daily target before lunch:
"I buy those Premier Proteins at Costco. I like the cafe latte ones. I mix it in with my coffee with a scoop of collagen. It equals 42 grams of protein at breakfast."
127 upvotes • r/Zepbound
Don't want to piece this together item by item? Section 5 includes a printable shopping list with all the protein essentials mentioned in this guide, plus emergency staples for nausea and bloating.
Go to Section 5: Shopping ListsOne of the most upvoted strategies in the community:
"Eat like a toddler, a few bites here and there regularly... eggs/hard-boiled eggs, cheese, Greek yogurt, cottage cheese, pasta, chicken nuggets, deli meats... all good protein servings and 'bite size'"
48 upvotes • r/Ozempic
Don't force yourself to eat full meals. Instead:
| Time | What to Eat | Protein |
|---|---|---|
| Morning | Premier Protein + collagen in coffee | 40-42g |
| Mid-morning | Greek yogurt OR cottage cheese | 15-20g |
| Lunch | Whatever protein you can manage | 15-20g |
| Afternoon | Cheese stick, protein bar, or eggs | 10-15g |
| Dinner | Small portion lean protein | 15-20g |
| DAILY TOTAL | 95-117g |
Some days, especially after a bigger dose or on shot day, eating solid food just isn't possible:
| Option | Protein | Notes |
|---|---|---|
| Fairlife Core Power | 26g | Community favorite |
| Fairlife Core Power Elite | 42g | For serious protein needs |
| Premier Protein shake | 30g | Cafe latte most popular |
| Chobani protein drink | 20g | Less thick texture |
| Bone broth + collagen | 15-20g | Warm, savory option |
Don't overdo it: Protein is important, but don't eat so much that it slows your progress. Aim for 80 to 100 grams, but don't force 200g and then wonder why you aren't losing weight.
This is possibly the most relatable struggle on GLP-1s. You know you need to eat. You open the fridge. Nothing appeals. You close the fridge. You open it again. Still nothing.
"The appetite suppression is so strong that I'm at the point where I'm struggling to eat. Nothing sounds good. If it does, it won't in 15 minutes. So I'm living off of Built Puff protein bars, apples and bananas, Chobani yogurt drinks..."
9 upvotes • r/Mounjaro
When nothing sounds good, remember you're eating to fuel your body, not for pleasure. Think of food as fuel for your personal power plant.
Keep these stocked. When appetite disappears, these are the foods most likely to go down:
If you're completely stuck, work through this list until something clicks:
Something is always better than nothing. Don't skip meals. Even 200 calories from protein is better than none.
Let's talk about the stuff nobody wants to talk about: constipation, sulfur burps, nausea, and everything else happening in your gut.
GLP-1 medications slow down your digestion. That's how they work: food stays in your stomach longer, so you feel full for more time. The downside is that everything moves more slowly.
"Speaking as a nurse, if you're hitting day 4 or so without a bowel movement, you need to start treating that... I'd encourage everyone to keep Miralax, Senna, and Dulcolax on hand."
265 upvotes • r/Mounjaro
The dreaded "egg burps." If you know, you know.
Many people find that nausea and GI symptoms are worst in the 24-48 hours after injection:
| When | What to Do |
|---|---|
| Day Before | Eat normally, stay hydrated, avoid heavy meals |
| Shot Day | Light meals, stick to foods you know sit well, protein shakes if needed |
| Day After | Often the hardest day — have protein shakes, yogurt, easy foods ready |
This is where thinking long-term really matters. Weight loss is great, but not if you end up with loose skin and little muscle.
"Muscle loss is a side effect of weight loss, not medicine. In fact, doesn't tirzepatide make us a bit better at burning fat when losing weight? Rather than suggesting avoiding Zepbound, shouldn't doctors instead make sure that people include protein and resistance training if they take it?"
96 upvotes • r/Zepbound
When you lose weight, no matter how you do it, you also lose some muscle. Studies show that up to 40% of weight lost can come from lean body mass if you don't take steps to prevent it.
"It's going to be really important as you continue the weight loss to work in strength training and walking. Fat loss quickly turns into muscle mass loss without it."
58 upvotes • r/Mounjaro
The community's message is clear: start strength training now, not later.
Walking is great for overall health, but it doesn't preserve muscle. You need resistance (weights, bands, bodyweight) to signal your body to keep muscle tissue.
"I have lost 125 lbs in 1.5 years a few years ago. Got a lot of loose skin. Gained it back, and in the last 8 months lost 102 pounds on Wegovy. This time I am eating 20g collagen peptides and 120g protein every day. Much less loose skin, totally different look."
24 upvotes • r/Wegovy
Loose skin is a possibility with significant weight loss. Factors that affect it:
You can't completely prevent loose skin if you lose a lot of weight. But you can reduce it by eating enough protein, taking collagen, keeping well hydrated, and losing weight more slowly.
If you're starting a GLP-1 (or increasing dose), the hardest part is decision fatigue — standing in front of the fridge with no appetite and no plan. This checklist is designed for Week 1 survival: high-protein, low-effort foods + a small "GI emergency kit" so you're not caught out.
Aim for 5-7 servings for Week 1.
| Product | Protein | Notes |
|---|---|---|
| Fairlife Core Power | 26g | Community #1 choice |
| Fairlife Core Power Elite | 42g | For high protein needs |
| Premier Protein | 30g | Cafe latte is the favorite |
| Chobani Complete | 20g | Lighter texture |
Pick 2-3 (don't overbuy).
Week 1 rule: If a shake + yogurt + cheese stick is all you manage, that's still a win.
Buy once, use all month.
The Costco Strategy: If you have access to Costco, you'll save significantly on Premier Protein, Fairlife shakes, Greek yogurt, eggs, rotisserie chicken, and Kirkland collagen peptides.
Most GLP-1 content focuses on losing weight. But what happens when you hit your goal? What about the next 5, 10, 30 years?
For most people, GLP-1s are not a short-term fix. Studies show that most people regain weight when they stop the medication.
"Don't do it. Gained 15 pounds in 3ish months and am struggling to lose them again back on 15. I was okay at first but when the meds were completely out of my system I was absolutely ravenous 24/7."
30 upvotes • r/Wegovy
This isn't a failure; it's just biology. Obesity is a long-term condition, and for many people, GLP-1s are a long-term or even lifelong treatment.
"The biggest thing these meds did for me (besides the 55 lbs lost so far) is free up space in my mind to grieve the loss of both my parents... I also quit drinking and drugs thanks to the meds stopping my desire to do them."
30 upvotes • r/Mounjaro
For many people, GLP-1s do more than suppress appetite. They quiet the constant mental chatter about food. They reduce cravings. They create space.
| Current Weight | Daily Protein Target |
|---|---|
| 150 lbs / 68 kg | 80-110g |
| 180 lbs / 82 kg | 95-130g |
| 200 lbs / 91 kg | 105-145g |
| 220 lbs / 100 kg | 115-160g |
| 250 lbs / 113 kg | 130-180g |
Range is 1.2-1.6g per kg body weight. Start at the lower end and increase if you're doing significant strength training.
| Food | Protein |
|---|---|
| Premier Protein shake | 30g |
| Fairlife Core Power Elite | 42g |
| 1 cup cottage cheese | 20-25g |
| 1 cup Greek yogurt | 15-20g |
| 2 eggs | 12g |
| 1 scoop collagen peptides | 10-12g |
| String cheese (1 stick) | 6-8g |
| 3 oz chicken breast | 26g |
| 3 oz deli turkey | 15g |
| Built Puff bar | 17g |
Keep these on hand at all times:
Protein isn't optional. It's the foundation of everything. Hit your target even on the hardest days.
Something is always better than nothing. A protein shake when you can't face food is a win, not a failure.
Start strength training now. Not when you hit goal weight. Now. Your future self will thank you.
The GI stuff is manageable. Have your protocol ready and don't suffer in silence.
This is a marathon, not a sprint. Focus on building habits that help you maintain your progress, not just lose weight.
You're not alone. Thousands of people are figuring this out alongside you.
The medication is just one tool.
This guide gives you strategies to use it well. Now it's about showing up every day and building a life you can maintain.
You've got this. 💪
Informational Only: This content is for educational purposes and does not constitute medical advice. Always consult with a qualified healthcare provider about your specific situation.
Last Updated: January 2026 | Reviewed by: AllGLP1 Editorial Team
Download the printable version with cheat sheets, shopping lists, and daily trackers. Join 5,000+ others getting weekly GLP-1 tips.
We respect your privacy. Unsubscribe anytime.
Take our 2-minute quiz to get a personalized recommendation.
Take the Quiz