GLP-1 Protein Hacks

[Anonymous]

Just started my GLP journey and I need some help with protein intake. I am not a huge fan of meat or fish - I will typically eat it for dinner but have a hard time at breakfast or lunch. I am eating eggs, beans and yogurt during the day, but need more options, especially for snacks.

I keep seeing people talk about adding protein to coffee, along with protein bars and powders for shakes. Curious what the best brands are that people recommend that aren’t filled with chemicals and taste horrible.

Thanks for sharing any great tips you have for upping intake.

[Anonymous]

If you are eating meat with dinner every night, plus eggs, dairy, beans during day- that should be fine. You are going to lose muscle regardless of how much protein you eat. It’s inevitable with rapid weight loss. Focus on weight training with heavy weights.

Personally, I stay away from protein powder and bars/drinks. The protein powder is known to have high levels of heavy metals (lead, maybe others). The bars and drinks are full of fake sugar, gums, and chemicals to make them palatable. The stuff you hear about people adding to coffee is likely collagen powder, which isn’t actually dietary protein.

I eat like you, except probably not meat daily, maybe 3x per week. Some ways I get in more protein is through egg whites. The kind in the container is pasteurized and doesn’t need to be cooked in order to safely consume. Add it to a smoothie and you can’t taste it at all. Sometimes I add it to oatmeal (temper it with a couple spoonfuls of hot oatmeal while cooking, then mix in). Again, it’s undetectable. I like to make tofu/tempeh scrambles too. I scramble it into eggs and veggies.

Drink a glass of milk with meals. That right there adds an extra 10g protein plus the calcium you need

[Anonymous]

I have lost 70 lbs and very little muscle. When I'm doing my best, I am drinking fairlife protein shakes (2 a day). My son likes the Chobani protein drinks but I don't like the taste of the fake sugar. I like trubar protein bars. You should be eating a gram per lb of weight in protein.

[Anonymous]

Find unflavored protein powders. Practically everything else, powder or bar, has fake sugar, even when it claims to have no "artificial ingredient" because it pushes Stevia as natural.

I wouldn't add anything to coffee, because it would only prolong my coffee discomfort - too much liquid and too acidic. Instead, I have a mid-morning smoothie with soy milk, 25g protein powder, half a ripe banana, some ice or frozen fruit.

[Anonymous]

Agree with the above, real food, not protein bars or protein powder.

Cottage cheese, nut butter (small amounts because also high in fat), eggs, diced chicken or turkey cutlets

[Anonymous]

I saw a dietician when I first went on Wegovy because I wasn't eating enough and we brainstormed this.

I love deviled eggs, so I keep those around. I eat plain Greek yogurt with fruit for breakfast every day.

As far as protein powders go, you kind of have to just try stuff -- people like different ones, and the ones you don't like can taste pretty bad to you. What I have settled on is chocolate protein powder put into a smoothie with almond milk and frozen cherries for a cherry chocolate kind of thing. I tolerate that pretty well. I use Vega, but I think I'd be ok with any chocolate ones. I absolutely hated the Premier Protein shakes that everyone seems to love, but many people like them so you might try them.

I keep tuna salad or chicken salad around at all times and eat on whole wheat crackers or just eat it without crackers for a snack.

[Anonymous]

Anonymous wrote:I have lost 70 lbs and very little muscle. When I'm doing my best, I am drinking fairlife protein shakes (2 a day). My son likes the Chobani protein drinks but I don't like the taste of the fake sugar. I like trubar protein bars. You should be eating a gram per lb of weight in protein.

The Fairlife drinks are full of Sucrlose

[Anonymous]

A smoothie for breakfast most days helps: low fat, low sugar, Greek yogurt—approx 18g protein for 3/4 c, mixed with frozen fruit/kale, water, and 2 packets of stevia.

For lunch adding a protein to a salad (shrimp, chicken, salmon) helps.

A Misfits protein bar for a late afternoon snack keeps me full until dinner.

Then a protein (meat or fish) with dinner.

Plus 70-80 oz (min) of water.

When I follow this I feel full and have less of an urge to snack and graze.

[Anonymous]

I get the Wegmans chocolate Greek yogurt, add mocha flavored d3/k2 drops, add 20 grams chocolate protein powder. Delicious.

[Anonymous]

Yogurt for breakfast, edamame as a snack, legumes for meals.

Be careful to get enough fiber. On a glp-1, I think it’s crucial to get enough fiber.
It’s nice if your protein sources also have fiber- like beans.

[Anonymous]

The nutritionist said I need to eat 90g of protein per day. I have yet to meet that, but I’m eating cottage cheese with fruit. Greek yogurt with protein powder and a little bit of protein cinnamon Cheerios for crunch. I add cinnamon and fake sweetener to the yogurt. I bought low mercury canned tuna and sometimes eat that for breakfast. I mix it with yogurt, mayo and mustard for tuna salad.

[Anonymous]

Tofu
Cheese

[Anonymous]

My husband makes smoothies every morning with yogurt for protein and fruits for fiber, so that's a great source of both.

I eat a lot of chickpeas - also a great source of both. The only cheese I eat is feta, which is high protein.

And cashews/almonds.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I have lost 70 lbs and very little muscle. When I'm doing my best, I am drinking fairlife protein shakes (2 a day). My son likes the Chobani protein drinks but I don't like the taste of the fake sugar. I like trubar protein bars. You should be eating a gram per lb of weight in protein.

The Fairlife drinks are full of Sucrlose

Yes but you have to make a choice. Is the protein more important than a fairly limited amount of this? One a day will not do harm and was suggested by doctor and by nutritionist.

[Anonymous]

You can add milk to your coffee and get a decent amount of protein...not as much as with the protein drinks but it helps. If you make Kodiak pancakes with eggs and milk those are good too. Agree with cottage cheese... so many recipes that include it. Also if you're looking for vegetable non-soy protein, I like seitan. Field roast sausage is pretty processed, but I like it in a skillet with potatoes or sweet potatoes and vegetables.