Jump to: Understanding protein needs | Practical strategies | Protein powders | Take home message
To get enough protein while on Mounjaro you should consider consuming protein sources that are easier to digest, like mince, canned tuna, and yoghurt, space out your protein intake throughout the day, and experiment with protein powders in smoothies, soups, or breakfast.
Getting adequate protein while taking Mounjaro (tirzepatide) becomes particularly important as the medication’s effects on appetite can make consuming sufficient protein challenging.
Consuming enough protein on Mounjaro may be particularly challenging as protein is the macronutrient with the biggest impact on lowering hunger.
Generally, we feel fuller more quickly when we eat meals rich in protein from whole food sources like meat, fish, or seafood.
Research shows that maintaining a protein intake of 1.6-2.2g per kg of body weight helps preserve essential lean tissue during weight loss and supports long-term health.
Clinical evidence from controlled trials demonstrates that strategic protein intake becomes even more crucial during periods of significant weight loss, such as when using GLP-1 medications like Mounjaro.
This is because adequate protein helps maintain muscle mass, is crucial to our immune system, and has other critical roles in the body.
Understanding protein needs during weight loss
When taking Mounjaro, your body’s protein requirements remain essential even as your appetite decreases.
Research indicates that consuming sufficient protein helps preserve lean tissue and supports the metabolic adaptations that occur during weight loss.
For most adults taking Mounjaro, aiming for 25-50g of protein at each main meal provides a foundation for meeting daily needs.
This amount of protein would be equivalent to a protein source roughly the size of your open hand at each meal, like 150g of chicken breast, 150g of salmon, or 200g of tofu.
However, individual requirements vary based on factors like age, activity level, and overall health status.
On Second Nature, our registered nutritionists and dietitians help our members optimise their protein intake for their requirements.
Practical tips for eating enough protein on Mounjaro
Rather than focusing solely on total daily protein intake, break down your protein needs into manageable portions throughout the day.
Start by selecting your protein source first when planning meals, then build the rest of your plate around it. This is a ‘prioritise protein’ approach to nutrition.
As whole food sources of protein like chicken or steak may be more challenging to eat enough of, we’d recommend consuming protein sources that are easier to digest, either because they’ve been minced, shredded, or cooked for a long time.
By processing our protein sources before we eat them (through chopping, mincing, and cooking), we’re making them easier for our gut to digest, so we’ll be able to eat more of them before we feel full.
Some protein-rich foods that many find easier to consume while on Mounjaro include:
- Greek yoghurt or Skyr (aim for varieties with >10g protein per 100g)
- Soft-cooked or minced meat dishes
- Flaked fish or seafood
- Tinned fish
- Smoothies, soups, or yoghurt bowls with added protein powder
- Grating cheese on top of meals like bolognese and chilli
- Scrambled eggs
Timing your protein intake effectively
Research demonstrates that spreading protein intake evenly across your daily meals supports better absorption and utilisation than consuming most of your protein in one sitting.
Consider dividing your daily protein target into 3-4 smaller portions and enjoy protein-rich snacks if needed.
If larger meals feel challenging, try breaking your protein servings into smaller, more frequent portions.
For example, having half a portion at lunch and the remainder as an afternoon snack can make hitting your protein targets easier.
Do I need to use protein powders?
Generally, most people can get sufficient protein from whole foods. Still, protein powders can serve as helpful tools when meeting your needs through food alone becomes challenging.
We’d recommend using non-sweetened protein powders where the source of ingredients can be verified.
Consider starting with small portions of supplements to assess tolerance, and look for products with minimal additional ingredients.
Here are some ways you can add protein powders to your diet (generally, add one scoop per portion):
- Smoothies
- Soups
- Stews or curries
- Mixed in with porridge, chia pudding, muesli, or yoghurt bowls
- Homemade hot chocolate with cocoa (add a teaspoon of honey if needed)
Take home message
Meeting your protein needs while taking Mounjaro requires thoughtful planning and individualised strategies, but it’s entirely achievable with the right approach.
Focus on selecting protein sources that work for you, spacing intake throughout the day, and using protein powders if you struggle to get enough protein in your meals.
The nutritionists and dietitians at Second Nature help our members personalise their protein intake through 1-1 and group chat on our app.
Second Nature’s medication programmes
Second Nature has two medication-supported programmes: a Wegovy weight-loss programme and a Mounjaro weight-loss programme.
Why should you choose Second Nature over other medication providers if you’ve decided to try Mounjaro or Wegovy (assuming you’re eligible)?
For peace of mind.
Second Nature has worked with the NHS for over 6 years, providing weight-loss programmes across the UK.
While our Wegovy and Mounjaro weight-loss programmes are private and not currently used by the NHS, we’ve built the programmes focusing on scientific evidence, patient safety, and data security.
We hope that our 6+ years of working with the NHS and building a track record of effective weight-loss results will give you peace of mind to give us a try.
