Protein power: why it matters (especially when taking GLP-1 medications)
Why is protein such a big deal?
While GLP-1 medications are great at helping you lose the pounds, this weight loss is not just from fat — you can also lose some muscle and bone mass too.
Here’s how to keep up your strength:
- Eat a balanced diet with good quality protein.
- Do resistance exercises (yes, lifting things counts!).
- If you're over 50, this is extra important – we naturally lose muscle as we age, so let’s not speed that up. Strong muscles and bones are really important for quality of life and to help you stay active.
How much protein do you actually need?
UK guidelines*:
Men: 56g per day
Women: 45g per day
* Based on average bodyweights of 75kg for men and 60kg for women
For muscle protection during weight loss, including when on GLP-1 medications, this protein requirement increases:
Men: 75 to 90g per day
Women: 60 to 75g per day
The good news - Most people are already hitting these numbers — you might just need a little tweak to your diet. Try to include a protein source at every meal.
Where do you find protein?
Protein is not just in steak and eggs. It’s hiding in all sorts of tasty places.
Animal-based sources include:
- meat
- fish
- seafood
- eggs
- dairy
Plant-based sources include:
- beans
- lentils
- tofu
- peas
- nuts
- myco-protein
- seeds and grains
For more information, here's a quick peek at how much protein is in common foods (per average serving):
Animal-based protein
| Food type (average portion) | Protein content (g) per serving | |
|---|---|---|
| Meat | Chicken breast (grilled, without skin) (120g) Beef stewing steak (lean, stewed) (100g) Pork chop (lean, grilled) (75g) Lamb chop (lean, grilled) (75g) |
38.4 32.0 23.7 21.9 |
| Fish | Salmon (grilled) (140g) Cod (baked) (140g) Tuna (canned in brine) (120g – drained weight of 1 can) Mackerel (grilled) (140g) |
34.4 33.5 29.9 28.4 |
| Seafood | Crab (canned in brine) (100g) Mussels (cooked) (75g) Prawns (cooked) (80g) |
18.1 13.3 12.3 |
| Eggs | Chicken egg (whole, boiled) (60g) |
8.5 |
| Dairy | Reduced-fat cheddar (30g) Cheddar cheese (30g) Cottage cheese (75g) Milk (whole, semi-skimmed, skimmed) (200g – a glass) Plain Greek-style yoghurt (100g) Plain low-fat yoghurt (100g) Cream cheese, low-fat (30g) |
8.4 7.6 7.1 6.8 5.7 4.8 3.6 |
Plant-based proteins
| Food type (average portion) | Protein content (g) per serving | |
|---|---|---|
| Beans and pulses | Baked beans (210g) Red lentils (boiled) (120g) Chickpeas (canned) (120g) Kidney beans (canned) (120g) Tofu (steamed) (80g) Green peas (boiled) (80g) |
10.3 9.1 8.6 8.3 6.5 4.4 |
| Grains | Pasta, white and wholewheat (cooked) (180g) Rice (brown, cooked) (180g) Rice (easy cook, boiled) (180g) Porridge oats (45g) Bread (brown and white) (36g – 1 medium slice) Oatcakes (20g – 2 oatcakes) |
8.6 5.8 5.4 4.9 2.8 1.9 |
| Nuts & seeds (unsalted) | Peanuts (20g) Pumpkin seeds (20g) Almonds (20g) Sesame seeds (20g) Peanut butter (15g – 1 tbsp) Walnuts (20g) Hazelnuts (20g) |
5.2 4.9 4.2 3.6 3.4 2.9 2.8 |
| Other plant sources | Myco-Protein mince, cooked (71g) |
11.0 |
Source: McCance and Widdowson’s The Composition of Foods. 2015 and manufacturers nutrition information
When should I eat protein?
Spread it out throughout the day – aim for 20 to 25g per meal. That way, your body gets a steady supply.
Here’s a sample day:
Ingredients: 2 eggs (poached), 1 tomato (grilled), 2 slices wholemeal bread, 2 teaspoons reduced fat spread
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1685KJ / 403Kcal | 19g | 5.0g | 33g | 4.6g | 5.6g | 22g | 1.3g |
Ingredients: 35ml strong coffee infusion and 250ml semi-skimmed milk
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 498KJ / 118Kcal | 4.3g | 2.7g | 11g | 11g | 0g | 8.8g | 0.3g |
Ingredients: 1 medium potato (baked), 1 teaspoon reduced fat spread, 1 medium can of tuna, 1 tablespoon reduced fat mayonnaise, 1 tablespoon canned/frozen sweetcorn, 80g mixed salad
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1702KJ / 404Kcal | 9.4g | 1.7g | 44g | 7.4g | 6.7g | 32g | 1.1g |
Ingredients: 2 teaspoons vegetable oil, 2 medium onions, 1 medium apple, 1 garlic clove, 2 tablespoon curry paste, 1 carrot, 1 green pepper, 400g canned tomatoes, 3 handfuls cauliflower, 2x 400g tin mixed beans (in water/drained), 300ml reduced salt stock, 50g brown rice (uncooked)
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 1747KJ / 415Kcal | 5.9g | 0.8g | 67g | 17g | 15g | 15g | 0.62g |
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 5631KJ / 1339Kcal | 38g | 10g | 155g | 40g | 28g | 78g | 3.3g |
Protein-packed snacks
If big meals are harder to eat go for smaller, protein-rich bites throughout the day. And here’s a little tip: Prioritise protein— it helps you get enough of this important nutrient before you feel full.
Snack ideas:
Ingredients: 2 oatcakes, 3 teaspoon of lighter soft cheese and ¼ cucumber
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 721KJ / 172Kcal | 7.7g | 2.5g | 17g | 2.4g | 4.1g | 7.0g | 0.45g |
Ingredients: 30g of unsalted nuts
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 759KJ / 183Kcal | 15g | 2.3g | 3.2g | 1.6g | 2.6g | 8.2g | 0g |
Ingredients: 120g Greek 0% plain yoghurt, 80g mixed berries and 1 tablespoon mixed seeds
Nutrition per serving:
| Energy | Fat | Of which saturates | Carbohydrates | Of which sugars | Fibre | Protein | Salt |
| 689KJ / 164Kcal | 5.4g | 0.8g | 16g | 14g | 3.3g | 11g | 0.20g |
Need help?
If you're struggling to get enough protein, chat with your pharmacist or GP – they’ve got your back.
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