How to get enough protein while using Mounjaro

Monday, April 14, 2025

Mounjaro is a prescription weight management medication that alters the body’s satiety hormones to make people feel fuller for longer.

Because of this, many people have a smaller appetite and feel full quickly when on the drug. Sometimes this means they don’t get all the nutrition they require.

Protein is naturally filling, and combined with the smaller appetites experienced with Mounjaro, some people may find that they’re not getting enough each day.

Why protein matters on Mounjaro

Protein helps to maintain muscle while you lose fat, helping you increase your overall lean mass. The more lean mass you have, the more sustainable the weight loss becomes because you preserve metabolism-boosting tissues (like muscle).

As well as that, protein consumption can champion the effects of Mounjaro by helping you feel fuller for longer. Amino acids in protein bind with specific satiety (fullness) receptors in the stomach while supporting steady energy release over an extended period (unlike refined carbohydrate foods).

Because of this, protein is really important for healthy weight loss. Adding it to your diet while using Mounjaro could help you lose weight more consistently and sustainably over the long term.

How much protein do you need?

The amount of protein you need while taking Mounjaro depends on your body size and muscular strength. Most people aim for around 1.2 - 1.5g of protein per kg of body weight, although you may need more than this if you are weight training. This level translates to roughly 20–30g per meal for many adults for a total of 60g to 90g daily.

Generally speaking, men need more protein than women, and larger people need more than smaller ones. If you are athletic, you may want to talk to your nutritionist about the type of protein you should be getting and how often. You can also speak to one of our healthcare professionals or our dietitian, especially if you are also taking weight-management drugs (like Mounjaro).

Easy protein ideas (snacking and meals)

Small, high-protein options you can fit in throughout the day include:

Greek yoghurt

Greek yoghurt is a high-protein option for people who want something light and easy to consume. Usually, it is low in sugar, too, which is also good for your health and can support your metabolism.

Look for “plain” Greek yoghurt because it has little or no sugar. If it tastes too sour, add some fruit or raisins.

Boiled eggs

Boiled eggs keep for a long time and provide high-quality protein when needed. You can eat them as they are or mash them up and mix them with mayo into a sandwich. You could also slice them onto a salad or eat them as devilled eggs.

The whites contain most of the protein, so if you prefer not to eat the yolks, you can scoop them out and use them for something else.

Protein shakes or drinks

Protein shakes and drinks are fast becoming a popular option in the health community. These contain protein isolates, meaning you’re getting pure protein and not much else. Previously, most shakes were made of whey or casein (byproducts of dairy production), but now you can get soy and pea alternatives.

Chicken, fish, tofu, beans

Meat, fish, beans, and tofu are natural ways to include more protein in your meals. For example, you could eat a black bean stew or roast chicken strips.

Cheese or cottage cheese

Finally, cheese and cottage cheese are simple ways to add protein to your meals. You could eat a cheddar sandwich or spread some cottage cheese on toast.

We suggest focusing on ease, not perfection. For example, if you can’t fit 30 grams of protein into a meal, try dividing it between a meal and a post-meal snack. For example, you could eat some beans for lunch and then eat yogurt or some cottage cheese in the mid-afternoon (20g + 10g).

Closing Note

Eating enough protein while losing weight is a common challenge, and many people experience appetite changes while on Mounjaro, which is expected.

Contact a healthcare professional if you are struggling to eat or feel unwell and are worried about Mounjaro and protein intake. They can provide guidance and advice on what to do next.