If you’re on a weight loss shot (hello GLP-1s and their cousins), your appetite can drop so fast it feels like your stomach hit “airplane mode.” Cute in theory. In practice? It’s easy to accidentally under-eat, under-protein, and end up losing not just fat, but more muscle than you intended.

And muscle is not the villain. Muscle is the friend who carries your groceries, stabilizes your joints, supports your metabolism, and keeps you from feeling like a tired Victorian ghost every time you stand up.

Why protein matters more on GLP-1-style meds

When weight drops quickly, some of what you lose can be lean mass (which includes muscle). In a 2025 analysis of body composition changes during tirzepatide-driven weight loss, about three-quarters of weight lost was fat mass and about one-quarter was lean mass. PubMed+1
Semaglutide trials also show weight loss is driven more by fat mass reduction than lean mass, but lean mass changes are still part of the story. New England Journal of Medicine+ 1

So if you want the scale to go down without your strength, energy, and “I can open my own pickle jars” privileges going with it, protein becomes a daily non-negotiable.

What the research says (without putting you to sleep)

• Higher-protein diets in weight loss contexts commonly land around 1.2 to 1.6 g protein per kg of body weight per day, and many studies point to 25 to 30 g of protein per meal as a practical pattern. ScienceDirect
• Pairing adequate protein with resistance training is consistently linked to better lean-mass outcomes, with some evidence suggesting higher intakes (around ≥1.6 g/kg/day) are particularly helpful in certain groups. PMC+1

Important note: If you have kidney disease or other medical constraints, your target can be different. Always follow your clinician’s guidance.

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The “protein-first” rule (aka: eat like a grown-up before the snack goblin arrives)

When your appetite is small, protein has to go first because it’s the hardest macro to “catch up on” later.

Try these simple anchors:

• Breakfast goal: 25 to 35g
• Lunch goal: 25 to 35g
• Dinner goal: 25 to 40g
• Bonus: a protein snack if you’re short (15 to 25g)

You do not have to be perfect. You just have to be more intentional than the meds are.

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Protein hacks for GLP-1 life (non-traditional, low-effort, high-payoff)

Powder tricks that don’t taste like regret

• Unflavored protein powder in:
  • oatmeal, cream of rice, or grits (stir in after cooking so it doesn’t clump)
  • soups or mashed cauliflower (again: add after heat is off)
  • yogurt bowls (hello, “treat yourself” that actually treats you)
• Coffee protein: blend a shake with cold brew or add a ready-to-drink protein to iced coffee (it’s basically a latte with a job).
• Collagen + complete protein combo: collagen is not a complete protein, but it can boost total grams when paired with whey, soy, pea blends, Greek yogurt, etc.

No-shake-needed upgrades

• Use Greek yogurt as:
  • sour cream substitute
  • base for ranch dip
  • creamy salad dressing
• Cottage cheese in a blender becomes:
  • pasta sauce base
  • queso-style dip
  • “cheesecake bowl” with fruit
• Egg whites (since whole eggs aren’t your vibe):
  • microwave scramble in 90 seconds
  • add to oatmeal for extra protein (whisk in while cooking)

“I can’t eat much” survival moves

• Keep protein shots on hand: jerky, turkey sticks, tuna packets, edamame, rotisserie chicken, tofu cubes, or drinkable yogurt.
• When nausea is rude, go gentle: brothy soups + shredded chicken, smoothies, yogurt, or tofu miso soup.

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3 High-Protein Recipes (GLP-1 friendly and not boring)

1) Savory “Protein-First” Broth Bowl (aka: ramen’s responsible cousin) 🍜

Why it works: warm, easy on the stomach, and you can sip it if chewing feels like a chore.

Ingredients (1 big bowl)

• 2 cups bone broth or high-protein broth
• 3 to 4 oz shredded rotisserie chicken (or turkey)
• 1 to 2 cups baby spinach or bok choy
• 1/2 cup mushrooms, sliced
• 1/2 cup cooked rice noodles (or zucchini noodles)
• 1/2 to 1 cup liquid egg whites (optional but powerful)
• 1 tbsp coconut aminos or low-sodium soy sauce (gluten-free if needed)
• Garlic, ginger, and a squeeze of lime

Directions

1. Simmer broth with garlic and ginger.
2. Add mushrooms and greens until tender.
3. Stir in chicken and noodles to warm through.
4. Optional: slowly pour in egg whites while stirring (they “ribbon” like egg drop soup).
5. Finish with lime and coconut aminos.

Protein boost options

• Add 1 scoop unflavored protein after turning off the heat (stir well).
• Top with sesame seeds if tolerated.

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2) “Not-A-Milkshake” Mocha Protein Frappe ☕🧊

Why it works: if you can sip coffee, you can sip protein. Sneaky. Efficient. Mildly magical.

Ingredients (1 serving)

• 1 bottle ready-to-drink protein shake (vanilla or chocolate) or 1 scoop protein + 10 to 12 oz almond milk
• 1/2 cup cold brew coffee (or chilled coffee)
• 1 cup ice
• 1 tbsp cocoa powder (optional)
• 1/2 frozen banana or 1/2 cup frozen cauliflower (yes, really, and you won’t taste it)
• Pinch of cinnamon
• Optional: dollop of dairy-free whipped topping

Directions

1. Blend everything until thick.
2. Taste and adjust sweetness with a little maple syrup or sugar-free syrup if you prefer.

Extra hacks

• Add 1 tbsp chia seeds for texture and staying power.
• If nausea is a factor, skip banana and keep it simple: shake + coffee + ice.

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3) Blender Cottage Cheese “Cheesecake” Bowl (dessert that pays rent) 🍓🥣

Why it works: high protein, minimal volume, and it scratches the “I want a treat” itch without throwing your day off the rails.

Ingredients (1 bowl)

• 3/4 cup cottage cheese (or lactose-free cottage cheese)
• 1/2 cup Greek yogurt (plain or vanilla)
• 1 tsp vanilla extract
• 1 to 2 tsp maple syrup or honey (to taste)
• 1/2 cup berries (fresh or thawed frozen)
• Optional crunch: crushed gluten-free graham crackers or a sprinkle of sliced almonds

Directions

1. Blend cottage cheese, yogurt, vanilla, and sweetener until smooth.
2. Pour into a bowl and top with berries and your crunch of choice.

Flavor swaps

• Lemon zest + blueberries
• Cinnamon + diced apples
• Cocoa powder + strawberries

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A quick reality check (because Unconventional Momma keeps it real)

These meds can make it easier to eat less, but they can also make it easier to eat not enough of what you need. Prioritizing protein is one of the simplest ways to protect your strength while the scale does its thing.

If you want a simple mantra for the fridge:
Protein first. Water often. Strength training when you can.

Much love and many blessings,
Mrs. B 🖤✨