How To Maximize Protein On GLP-1, According To A Dietitian

PB2 and Protein Planning: The Perfect Pairing for Your GLP-1 Goals

GLP-1 medications like Ozempic and semaglutide have revolutionized how we approach weight management and diabetes care, with usage among Americans skyrocketing nearly 600% over the last six years! If you're one of the roughly 4% of Americans now taking these innovative medications, you've likely experienced their powerful appetite-suppressing effects firsthand. 

However, many people don't realize that while GLP-1s are incredible tools for health transformation, they require strategic thinking when it comes to what to eat—especially regarding protein intake.

That's why we wanted to share some dietitian-approved tips on why protein and GLP-1 medications work hand-in-hand, and more importantly, how you can easily incorporate more high-protein foods into your daily routine to support your GLP-1 journey—with a little help from PB2. 

Protein Helps Prevent Nutritional Deficiencies on GLP-1 Medications 

“While on a GLP-1 medication, consuming adequate protein is of the utmost importance,” says PB2 partner and registered dietitian, Amanda Holtzer. The reason? “These medications work by suppressing your appetite, which means you're naturally eating smaller portions. While that's exactly what can help cause weight loss, it can also create some nutritional challenges if you're not strategic about what's ending up on your plate.”

“When you're eating significantly less food overall, every bite needs to count nutritionally. With reduced appetite and smaller meal sizes, it becomes much easier to fall short on essential nutrients—especially protein,” she continues. “Your body's protein needs don't decrease just because you're eating less, making intentional protein planning more crucial than ever during your time on a GLP-1 medication.”

Protein Helps Prevent Muscle Loss on Semaglutide and Other GLP-1s

Here's the reality: when GLP-1 medications induce weight loss through appetite suppression, the goal is fat loss—but muscle loss on semaglutide and other GLP-1s is very common too. Consuming adequate amounts of protein can help prevent or mitigate that muscle loss.

And here's where it gets really interesting—increasing muscle mass can also help aid in your weight loss journey and create those physical changes you're looking for. Why? Because muscle mass requires a lot of energy (also known as calories!) to maintain. The more muscle mass you have, the more energy your body requires, and the more energy your body will burn throughout the day. Think of it this way: more muscle mass equals a faster metabolism. Of course, to increase muscle mass, you need two key components: strength training and adequate protein intake. Each element is a piece of the complete weight loss puzzle!

Protein Helps You Stay Satisfied Between Meals When Taking a GLP-1 Medication

“If you've been on GLP-1 medications for a while, you know that feeling fuller faster is part of the territory,” continued Holtzer. “But protein can also work with your medication to keep you satisfied for longer periods.”

Protein is a very satiating macronutrient that is ‘slow-digesting’, which means it can make us feel fuller for an extended amount of time. This is particularly helpful when you're eating smaller, more frequent meals throughout the day—which is exactly what nutrition experts recommend for GLP-1 users. ”

While we're talking about essential nutrients, let's give fiber a quick shout-out too. GLP-1 medications can induce a condition called gastroparesis, which means your stomach empties at a slower rate. This is actually why you feel fuller faster and can't eat those large portions anymore. But it can also lead to constipation in some cases. Consuming foods containing fiber, like PB2, can help improve digestion and keep your bowel movements regular. Plus, like protein, fiber is also incredibly slow-digesting—helping you stay fuller for longer.

Ready to put this info into action?! Now that you know about the importance of protein and GLP-1 medications, here are some practical strategies that'll make prioritizing protein feel effortless:

Strategy #1: Think Small and Frequent

Rather than trying to eat three big meals, many dietitians recommend having 5–6 smaller meals every three hours. Remember, GLP-1 medications suppress your appetite, so you're not able to eat as much at each sitting as you normally would. Work with your medication, not against it.

Strategy #2: Protein-First Planning

When you're planning and making your meals and snacks, think protein first, then build the rest of the meal around that. This simple mindset shift can completely transform your nutritional intake without feeling overwhelming.

Strategy #3: Upgrade Your Go-To Foods

Take a look at the meals and snacks you eat regularly—there might be some that are lacking in the protein department. Here's how to give them a protein boost:

Morning oatmeal lovers: Stir in a scoop of PB2 Performance Peanut Protein with Cocoa—for an extra protein boost with a chocolatey twist.

• Smoothie fans: Swap out plain yogurt for Greek and add a serving of PB2 Performance Almond Protein with Vanilla along with some fiber-rich berries and you've got yourself a quick lunch that will support any GLP-1 journey.
• Snack plate enthusiasts: Add our 5-Ingredient PB2 Peanut Butter Fruit Dip to a platter of assorted fruit and protein pretzels as a satisfying snack.
• Dinner dreamers: Try our Baked Peanut Salmon recipe—it combines heart-healthy fish with PB2 Original for a flavorful main course that delivers both quality protein and omega-3s in every bite.
• Coffee cravers: Upgrade your daily caffeine fix with our Peanut Butter Iced Latte recipe using PB2 Original—it's the perfect way to add protein to your favorite coffee without the extra calories of traditional coffee shop drinks.
• Sweet tooth savorers: Satisfy cravings with our No-Bake Peanut Butter S'mores Cookies, made with PB2 Organic, or grab an easy PB2 Pantry Chocolate Chip Cookie or Brownie Mix—they prove that even dessert can be a great protein source while keeping portions GLP-1 friendly.

The beauty of these strategies and protein swaps is that they're designed to work with your current preferences and routines, not completely overhaul them. PB2 peanut butter products contain 90% less fat and 70% fewer calories than traditional nut butters, while still delivering that delicious flavor you crave. Each serving typically provides 4–6 grams of protein—perfect for those smaller, more frequent meals that work so well with GLP-1 medications.

Your health journey is unique, and with the right PB2-powdered nutritional strategy, you can maximize the benefits of your GLP-1 medication while maintaining the muscle mass and energy levels that keep you feeling your absolute best!