Strength and nutrition series · Part 3
When your appetite changes, deciding what to eat can take a little more thought. You may be happy with a few bites at lunch, then wonder later whether you have eaten enough to support your day.
“Have more protein” sounds straightforward. Knowing how much you need and what that looks like on your plate is more useful. This guide helps turn that advice into everyday meals and a clear conversation with your dietitian.
How much protein do you actually need?
There is no single number for every adult taking a GLP-1-based medicine. Your age, health, body composition, exercise and current food intake all help shape the target.
Australian and New Zealand protein reference intakes differ by age and sex. For generally healthy adults aged 19 to 70, the RDI is 0.84g/kg/day for men and 0.75g/kg/day for women. For adults over 70, it is 1.07g/kg/day for men and 0.94g/kg/day for women. These population reference values answer a different question from an individual prescription during active weight loss. [1]
The 2025 joint clinical advisory discusses proposed targets of 1.2 to 1.6g/kg/day during active weight reduction, while highlighting uncertainty about which body-weight measure to use in obesity. This is not a universal GLP-1-specific requirement. [2]
Ask an Accredited Practising Dietitian to give you a target you understand and can realistically work towards, as part of your wider care. Australian professional organisations support coordinated nutrition and exercise care during GLP-1 treatment. [3]
Why the body weight in the calculation matters
Actual weight, adjusted or reference weight, and fat-free mass are different measures. The advisory notes that using actual weight in obesity can overestimate protein needs. A calculation from social media may therefore be a poor fit for you. [2]
Kidney disease may change your protein advice, and dialysis can change it again. Follow your renal team’s guidance if this applies to you. [7]
What do those grams look like in ordinary food?
Start with foods you already enjoy. Eggs, dairy foods, fish, poultry, tofu and legumes can all contribute. Two standard eggs contain approximately 12.7g protein; the rest of a meal can add more. [4] [6]
| Food or combination | Approximate protein |
|---|---|
| 2 standard eggs (2 × 60g) | 12.7g |
| 2 eggs on 2 slices wholemeal toast | 20g |
| 70g cooked chicken breast | 20g |
| 95g tin of tuna with 2 slices grain bread | 20g |
| ¾ cup low-fat ricotta | 20g |
| 1 slice toast, 1 tablespoon peanut butter and 250mL light milk | 20g |
These are Australian Eggs and NSWIS planning examples. Brand, portion, drained weight and preparation affect the figures. The combinations differ in energy and other nutrients, so they are not interchangeable full meals. [4] [5]
Let the nutrition panel do the maths
Look at protein per serve and the amount you will actually eat. For example, a hypothetical yoghurt with 10g protein per 100g provides 17g in a 170g portion: 10 × 170 ÷ 100 = 17g. The front-of-pack description alone cannot tell you that.
An example of spreading protein through your day
Once you have a target, it can help to give each eating occasion a simple protein option. Here is an illustration of approximately 90g from the foods and combinations listed. Other foods may add more.
| When | Example | Approximate protein |
|---|---|---|
| Breakfast | 2 eggs on 2 slices wholemeal toast | 20g |
| Lunch | 95g tin of tuna on 2 slices grain bread, with vegetables | 20g |
| Another eating occasion | ¾ cup low-fat ricotta, with fruit | 20g |
| Dinner | About 105g cooked chicken breast, with rice and vegetables | 30g from chicken |
The chicken estimate scales the NSWIS 70g example. This is an editorial illustration, not a clinically tested menu. [5]
It is not a complete energy prescription or a limit on what you should eat. The portions of fruit, vegetables, grains, fats and other foods need to suit your overall nutrition and energy needs.
If you eat differently, bring your preferences to your dietitian. A useful plan should make room for the foods, budget and routine that work for you.
Making smaller meals count
When a full meal feels difficult, discuss smaller eating occasions and tolerated, nutrient-dense foods with your dietitian. Reduced appetite can make adequate intake harder, even when eating less feels easy. [2]
Try noting a few typical days: meals, approximate portions, anything you skipped and any symptoms. That can make your appointment more practical. You and your dietitian can see whether the main gap is breakfast, lunch or the day as a whole.
If you are regularly unable to eat or drink enough, contact your treating team. You deserve an assessment and a workable plan. [3]
Where a high-protein shake can fit
Some days you may have time to cook; other days you need a simpler option. Consider what your usual food provides, then whether a shake would help with a specific gap. Sports nutrition guidance also considers the whole diet, preparation and appetite before adding products; athlete targets are not automatically suitable for GLP-1 users. [6]
NutraSupplement® provides 30g+ protein, fibre and 26 vitamins and minerals per 52g serve. Contains milk. It can be assessed as one practical food option, with other foods alongside it if needed. [8]
That is a measurable contribution to the day. It does not establish that the product prevents sarcopenia or guarantees muscle retention.
Formulated Meal Replacement. Consume as part of a healthy diet involving a variety of foods. It must not be used as a total diet replacement.
Questions you might be asking
Does everyone taking a GLP-1 need 100g protein?
No. A round number may help with planning, but your target should reflect your own needs. [2]
Do I need the same amount at every meal?
No. Including protein across eating occasions can make intake manageable. Total intake, food quality and distribution all deserve attention, without making every meal identical. [6]
Can I meet my target without shakes?
Yes. Ordinary protein-rich foods may provide what you need. A shake is one convenience option. [6]
Is protein the whole muscle-health plan?
No. Adequate energy, suitable resistance training and clinical follow-up also matter. Our strength guide covers the movement side. [2]
Start with one meal you can make easier and more nourishing, then build a routine around what works.
Sources
- Australian and New Zealand Nutrient Reference Values: protein.
- Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity. Joint advisory, 2025.
- Dietitians Australia and ESSA. Joint statement on multidisciplinary care for GLP-1 medications.
- Australian Eggs: eggs and protein.
- NSW Institute of Sport: food combinations providing approximately 20g protein.
- Australian Institute of Sport: protein foods and supplements in context.
- NIDDK: healthy eating for adults with chronic kidney disease.
- Optivance NutraSupplement® nutrition and product information.
General education, not an individual treatment plan. Discuss your needs with your prescriber and an Accredited Practising Dietitian. Evidence checked 19 October 2026.
