How Much Protein Do You Need on Ozempic, Wegovy & Mounjaro?

If you're on Ozempic, Wegovy, Mounjaro, or Zepbound, protein is the single most important thing on your plate — because rapid weight loss can cost you muscle unless you protect it. But with a smaller appetite, hitting your target is harder than it sounds. Here's how much protein you actually need on GLP-1 medication, and how to get there when you're eating less.

This is general information, not medical advice. Your prescriber or a registered dietitian can set a target that's right for you.

How much protein per day?

A widely used range is about 60–100g of protein per day, or roughly 1.0–1.5g per kilogram of body weight. The right number depends on your weight, activity level, age, and your care team's guidance — someone strength-training to protect muscle may aim higher.

A quick way to estimate your floor: take your weight in kilograms and multiply by 1.0–1.2. An 80 kg person lands around 80–96g per day.

Why protein matters more on GLP-1

• It protects muscle. When you lose weight quickly, some loss comes from lean tissue. Adequate protein plus movement keeps that to a minimum.
• It keeps you full. Protein is the most satiating macronutrient — useful for steady energy on a small appetite.
• It supports recovery, skin, hair, and immune function during a period of rapid change.

The real challenge: hitting it on a smaller appetite

Eating 90g of protein is easy on a normal appetite and genuinely hard when you're full after a few bites. Tactics that work:

• Protein first, every meal. Eat the chicken, eggs, fish, tofu, or yoghurt before anything else, while your appetite is highest.
• Spread it out. Three 25–30g hits across the day absorb better — and are easier to stomach — than one big serving.
• Make every bite count. Choose protein-dense foods over bulky, low-protein ones.
• Keep backups for low days: a protein shake, skyr, a boiled egg, cottage cheese.

What 25–30g of protein looks like

• 1 chicken breast (~100g cooked) — ~30g
• 150g Greek yoghurt — ~15g (pair with a little more)
• 3 eggs — ~18g
• 1 can tuna — ~25g
• 150g firm tofu — ~17g
• 1 scoop whey protein — ~24g
• 100g cooked salmon — ~25g

How Basilino helps you hit it

Every Basilino recipe shows protein per serving, so you're never guessing, and you can track your daily protein against a goal tuned to a smaller appetite. Clip any recipe from the web and we'll work out the protein for you — so building a high-protein day is simple, even when you're eating less.

For the full picture on eating well on medication, read our GLP-1 diet and nutrition guide.

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