Clinical trials show that preserving lean skeletal muscle mass is the single most important factor in maintaining resting metabolic rate and preventing weight regain on GLP-1 therapy.
High-Density, Low-Volume Protein Sources
- Grilled Chicken or Turkey Breast (3.5 oz / 100 g): 31 g protein — maximum protein per bite.
- White Fish or Salmon Fillet (4 oz / 120 g): 28 g protein — gentle on digestion during days 1–3.
- Whey Protein Isolate (1 scoop / 30 g): 24 g protein in 5 oz of cold water when solid food feels heavy.
- Greek Yogurt 0% or Skyr (6 oz / 170 g): 17 g protein + gut-friendly probiotics.
- 2 Whole Eggs + 1/2 Cup Low-Fat Cottage Cheese: 25 g complete protein breakfast.
