How I Get 100g of Protein When I Don’t Want To Eat on a GLP-1

Recently I’ve joined a few GLP-1 groups on Facebook and a question asked over and over in the groups is “how are you reaching your protein goals when you don’t want to eat?” If you don’t know, one of the ways a GLP-1 (let’s just call them all GLP-1’s kinda like Kleenex is called tissue) works for weight loss, it is slows gastric emptying so you feel full faster and longer. While that is a good thing for quieting what is known as “food noise”, it suppresses your appetite. While that is a good thing for weight loss, it’s not a good thing for maintaining muscle which is needed to not crash your metabolism.

Most alarms for a GLP-1 is that it is guaranteed that 1/3 to 1/2 of the weight lost will be muscle. I am living proof that does not have to be the case. I’ve tracked my body composition every two months since starting on Monjouro and of the nearly 50# I’ve dropped, only 3# has been muscle. How have I done it? Be being intentional about consuming 100g of protein a day and strength training 3x/week with heavy weights. (No little pink dumbbells here).

But here’s the thing, it IS hard to eat that much when I didn’t have an appetite. Within the first couple of weeks, I knew I had to find ways to get in my protein no matter what and change that it HAD to be food that I chewed and let it be protein powders and drinks so I didn’t lose muscle and crash my metabolism.

My Transformation

How it started in May of 2025. How it’s going, February of 2026. I’ve dropped almost 50# and only 3# has been muscle. I’ve maintained my strength at almost 60!!!!

In the last few days I’ve been sharing this so much that I’ve saved it to my notes app on my phone so I don’t have to type it all out. Another bonus of being intentional about what to do: I haven’t had any of the side effects! But, as mentioned, I have made sure to prioritize protein when eating, drinking 100oz of water with electrolytes a day (make sure they aren’t full of sugar or artificial sweeteners) and getting in my workouts.

Here’s what I have been sharing to help others get 100g of protein a day*:

When I first started I had a hella time eating. But I knew I needed protein so I didn’t lose a ton of muscle and totally crash my metabolism. I used different protein drinks and powders to help me. Here’s how I ate (and sometimes still do) to get in the much needed protein.

Two meals a day are “food”.

1. Eggs or Greek Yogurt. I get full fat, plain and sweeten with monk fruit and some fresh raspberries and blueberries.

2. Some sort of animal protein. I make sure I have 4 oz. If I can’t eat anything else I don’t stress too much.

The rest of my protein comes from protein drinks and powders.

1. Plain collagenthat I add to my coffee in the morning. (19g)

2.Core Power ready-made drink. (29g) Chocolate is my fave!

3. A clean ingredient clear protein so it’s light and refreshing (just couldn’t do the heavy milky stuff) and it does double duty cuz I add to my water bottle and drink as part of my hydration program. (20g) If you click on the link, click “shop” and scroll down to the “Clear" Protein. The items Clear+ contain caffeine. My favorite is the Clear+ Dragonberry Bliss!

A Clear Refreshing Protein Drink

Not only do I get 20g of protein, I add it to my water bottle to get my 100oz of water a day too. Winning!

A couple other tips for mitigating the nasty GLP-1 side effects:

I also limited the amount of veggies I ate as they can “sit and rot” in the gut if you have too much at once. Eating large meals can also give you nausea due to the slow gastric emptying, but a lot of that has gone away and I am eating more “normal” now than I did in the first six months or so. I’ve also noticed that foods that used to “blow me up like a balloon” don’t affect me as much anymore. I can eat ice cream without the bloat! But I also don’t eat as much at one time as I used to…so there’s that.

Lastly, cut out alcohol. When I’ve asked if someone with horrible side effects has done this and they say no. I tell them to stop completely. While I still have an occassional drink, since menopause I just don’t process alcohol like I used to (check out my blog post about that here!) and the feeling like shit for a couple of days just isn’t worth it to me anymore. But, if you can’t cut it out completely, limit yourself to one drink at a time and make it a small one. That alcohol will wreak havoc on your body as it too “sits in the gut” longer and you will get toasted sooner and more intensely if you drink alot.

CUT OUT ALCOHOL!

Alcohol is a toxin that will sit in your gut longer with stronger effects! it’s just not worth it.

If you still prefer to eat 100g of protein, I have a couple of FREE 100g of protein guides and even a full 30-Day 100g meal guide in the She’s Totally Awesome store. If you have any other questions, feel free to reach out by sending an email to mary@shestotallyawesome.com. I’d love to help you in your journey whether you are on a GLP-1 or not!

*By clicking on the link in this article, I may receive a commission. Please note: I only share things I use or have used or myself. Always check with your doctor before starting on a new nutrition or fitness plan. A