Nutrition hub
GLP-1 and protein
On GLP-1 weight-loss medication (semaglutide, tirzepatide), up to roughly 40 to 50 percent of total weight lost can be non-fat tissue (lean mass and water) in low-protein, low-resistance-training patients. On a high-protein intake (around 1.6 to 2.2 g per kg of body weight per day) combined with resistance training, that fraction drops materially and fat-mass loss preserves better. Protein and lifting are the single biggest levers for the kind of weight loss most people actually want. PeptideClear publishes editorial nutrition commentary; clinical decisions sit with your prescriber and a registered dietitian.
The numbers
- · Target: 1.4 to 1.8 grams of protein per kilogram of goal body weight per day.
- · At 70 kg goal weight, that is 98 to 126 g per day. Most UK adults eat 60 to 90 g per day baseline.
- · Spread across 3 to 4 meals or eating windows. Each window should hit at least 25 to 30 g protein to maximally trigger muscle protein synthesis.
- · If appetite suppression makes meals small, supplement (whey, casein, or vegan protein blend) is functionally required, not optional.
UK protein-dense foods
| Food | Protein per typical serve | Note |
|---|---|---|
| Skinless chicken breast (150g) | 46g | Lean, easy to portion |
| Greek yogurt 0% (170g) | 17g | Easy on a suppressed appetite |
| Cottage cheese (200g) | 22g | Slow-digesting casein |
| Tinned tuna in spring water (1 can) | 25g | Cheap, shelf-stable |
| Eggs (2 large) | 14g | Add cheese for +6g |
| Tofu, firm (150g) | 24g | Vegan, calcium-set |
| Lentils, cooked (200g) | 18g | Plus 16g fibre |
| Whey protein scoop (30g) | 22-25g | Liquid, fast on a small appetite |
| Salmon fillet (130g) | 28g | Plus omega-3 |
| Edamame, shelled (150g) | 17g | Snackable |
When food alone will not hit the number
On Mounjaro 7.5 mg or 10 mg, many people simply cannot eat enough food to hit 100+ g protein per day. A whey or vegan protein supplement (1-2 scoops in milk, water, or kefir) is the standard fix. UK supermarkets and Bulk, MyProtein, Form, Sci-MX all stock options.
Protein bars are convenient but typically deliver 15-20 g per bar with sugar, sweeteners, and added calories. Whole-food protein plus a clean shake usually beats two bars per day on macro terms.
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Find a UK GLP-1 clinic or pharmacy
GMC-registered prescribers compared by price, consultation type, and refund policy. Editorial only. We do not prescribe.