High-Protein Foods for GLP-1 Weight Loss

The commonly cited target is 1.2-1.6 g per kg of body weight per day (the 2026 European obesity nutrition consensus and JAMA 2025 patient guidance both emphasize this). For a 70 kg person, that is roughly 85-110 g across the day — about 20-30 g per meal.

Yes, with strategy: eat protein first at every meal while appetite is strongest, choose protein-dense foods (chicken, fish, Greek yogurt, eggs, legumes), and consider smaller meals more often. Tracking protein — not just calories — is the habit that protects muscle.

The concern about protein 'kicking you out of ketosis' or raising blood sugar is overblown — gluconeogenesis is demand-driven, and moderate-high protein (1.2-1.6 g/kg) does not meaningfully raise blood sugar or break ketosis. High protein is safe and recommended on these drugs.