How much protein on a GLP-1? A UK answer in actual food

There is one number that matters more than any other while you are losing weight on a GLP-1 medication, and it is not the number on the scale. It is grams of protein per day — because protein is the main thing standing between the weight you lose and the muscle you keep.

The usual line applies: this is about food, not medication. Doses, side effects and anything clinical belong with your prescriber.

For someone losing weight while doing resistance training, around 1.6g of protein per kilogram of bodyweight per day is a well-supported working target. In UK terms:

• 15 st (95kg) — roughly 150g of protein a day
• 13 st (83kg) — roughly 130g
• 11 st (70kg) — roughly 110g

Precision matters less than consistency. 130g most days beats 160g on Monday and 60g by Friday.

150g of protein is a perfectly normal target for a dieter. It is a genuinely hard target for someone whose appetite has been chemically switched off. Three big protein-heavy plates a day is exactly the eating pattern GLP-1s make intolerable.

So the answer is not bigger meals. It is more, smaller, protein-led ones.

Spread across five small sittings, using ordinary UK supermarket food:

• Breakfast: 170g pot of Greek yoghurt with berries — about 17g
• Mid-morning: two boiled eggs — about 13g
• Lunch: half a chicken breast in a small wrap — about 20g
• Afternoon: a protein shake made with milk — about 30g
• Dinner: a small salmon fillet with potatoes — about 25g
• Evening: cottage cheese on oatcakes, or another half shake — about 20g

That is roughly 125–135g, and no single sitting is a wall of food. Liquid protein pulls real weight here — milk, shakes and soups go down when a plate will not.

Counting calories instead of protein. On a GLP-1, being under your calories is the default state, not an achievement. The thing to count is protein.

Saving protein for dinner. If nausea or fullness ends your day early, a back-loaded plan collapses. Front-load it.

Skipping the lifting. Protein without resistance training is half a strategy — the body keeps muscle it is being asked to use.

This is precisely the job Motivaite's GLP-1 mode exists for: your meal plan rebuilds around protein-first, smaller, more frequent portions from your own supermarket, the weekly shopping list puts the right food in the house, and The Coach praises the protein number, not the deficit. The first month is free — tell it you are on a GLP-1 during sign-up and day one is already built that way.