Protein is the nutrient that protects your muscle while Ozempic, Wegovy or Zepbound shrinks your appetite. Aim for 1.2-1.6g per kg of body weight per day (20-30g per meal).
| Food | Protein/100g | Cal/100g | Verdict |
|---|---|---|---|
| Soy Protein Isolate | 88g | 335.0 | GLP-1 friendly |
| Soy Protein Isolate | 88g | 321.0 | GLP-1 friendly |
| Gelatins, unsweetened | 86g | 335.0 | GLP-1 friendly |
| Egg, dried | 84g | 357.0 | GLP-1 friendly |
| Egg, dried | 82g | 376.0 | GLP-1 friendly |
| Egg, dried | 81g | 382.0 | GLP-1 friendly |
| Egg White | 80g | 376.0 | GLP-1 friendly |
| Whey Protein | 78g | 352.0 | GLP-1 friendly |
| Steelhead Trout, dried | 77g | 382.0 | GLP-1 friendly |
| Egg, dried | 77g | 351.0 | GLP-1 friendly |
| Vital Wheat Gluten | 75g | 370.0 | Limit |
| Whale, dried | 70g | 327.0 | GLP-1 friendly |
| Beverages | 67g | 385.0 | Limit |
| Soy Protein Concentrate | 64g | 328.0 | GLP-1 friendly |
| Soy Protein Concentrate | 64g | 328.0 | GLP-1 friendly |
| Fish | 63g | 290.0 | GLP-1 friendly |
| Fish, dried | 62g | 371.0 | Use caution |
| Fish, dried | 62g | 378.0 | GLP-1 friendly |
| Snacks, plain | 61g | 544.0 | Limit |
| Salmon, smoked | 61g | 345.0 | GLP-1 friendly |
| Fish | 60g | 312.0 | GLP-1 friendly |
| Caribou, dried | 59g | 271.0 | GLP-1 friendly |
| Beverages | 58g | 359.0 | Limit |
| Snacks | 58g | 538.0 | Limit |
| Seaweed, dried | 57g | 290.0 | Use caution |
| Walrus, dried | 57g | 251.0 | GLP-1 friendly |
| Smelt, dried | 56g | 386.0 | Limit |
| Beverages | 56g | 388.0 | GLP-1 friendly |
| Egg Substitute | 56g | 444.0 | Limit |
| Gelatin Desserts | 55g | 345.0 | Limit |
| Gelatin Desserts | 55g | 345.0 | Limit |
| Beverages | 54g | 392.0 | Limit |
| Tofu | 52g | 477.0 | Limit |
| Tofu | 52g | 470.0 | Limit |
| Peanut Flour | 52g | 327.0 | GLP-1 friendly |
| Caribou | 52g | 255.0 | GLP-1 friendly |
| Soy Flour | 51g | 327.0 | GLP-1 friendly |
| Flour | 51g | 366.0 | Limit |
| Seeds | 50g | 333.0 | Limit |
| Protein Supplement | 50g | 396.0 | Limit |
Data: USDA FoodData Central. Judgments per the JAMA 2025 patient framework.