GLP-1 KickStart Protein Guide
Why Protein is Key for Your Success
Protein isn’t just another nutrient—it’s the foundation of fat loss, muscle preservation, and long-term metabolic health. When you’re on GLP-1 medications, your appetite naturally decreases. This helps with weight loss, but it also means you might not be eating enough protein to maintain your muscle mass. Losing muscle slows your metabolism, making it harder to keep the weight off long-term. That’s why protein should be your #1 priority.
Here’s what protein does for you:
📌 Preserves Muscle, Burns Fat– Protein helps protect your lean muscle while in a calorie deficit, ensuring the weight you lose is fat, not muscle. The more muscle you have, the more calories you burn—even at rest.
📌 Boosts Metabolism– Protein has the highest thermic effect of all macronutrients, meaning your body burns more calories just digesting it compared to carbs or fats.
📌 Keeps You Fuller, Longer– Unlike quick-burning carbs, protein takes longer to digest, reducing hunger and keeping cravings in check.
📌 Supports Healthy Aging– A high-protein diet helps prevent muscle loss and keeps bones strong, reducing the risk of osteoporosis and sarcopenia.
Easy Grab-and-Go Protein Sources
Meat-Based Protein Sources
Eggs (2 whole + 2 egg whites is a great option)
Chicken breast
Turkey deli meat
Turkey jerky
Beef jerky
Ground beef
Pork (chops, tenderloin, sliced)
Tuna salad
Salmon, tilapia, shrimp, etc
Fat-free Greek yogurt
Low-fat cottage cheese
Skim milk
Protein shakes
Vegetarian Protein Sources
Lentils
Chickpeas
Black beans
Quinoa
Edamame
Tofu
Tempeh
Seitan
Hemp seeds
Chia seeds
Protein bars
Plant-based pasta (lentil, chickpea)
Protein-Packed Snacks
When hunger hits, having a high-protein snack ready can keep you on track. Here are some quick and easy options:
🥩 Meat-Based Snacks:
➡️ Rotisserie chicken
➡️ Canned tuna
➡️ Deli meat
➡️ Precooked sausage
➡️ String cheese
➡️ Hard-boiled egg packs
🥛 Dairy-Based Snacks:
➡️ Fat-free Greek yogurt topped with protein granola
(Trader Joe’s has a great one!)
➡️ Cereal with Fairlife Nutrition Plan vanilla protein shake instead of milk
🍫 Protein Bars & Powders Protein bars:
(Try to find high quality and ones with good macros.. 8g of protein is not a protein bar!)
➡️ Barebells
➡️ Built Bars
➡️ Protein powders we love: Clean Simple Eats, I Heart Macros, Ghost Protein
🥗 Simple High-Protein Meals:
➡️ Tuna salad made with fat-free Greek yogurt
➡️ Lean protein with roasted vegetables and whole grains
➡️Protein smoothies with fruit and chia seeds
Next Steps: Make Protein a Priority
📌 Action Step: Start by adding one high-protein food to every meal and snack.
This simple habit will set you up for long-term success.
Your Kickstart Tracker includes a space to log your protein intake, helping you stay consistent without overcomplicating things.
💪 Protein fuels your fat loss, protects your metabolism, and keeps you strong. Make it a non-negotiable!
Think protein is just for bodybuilders?
Think again!
Getting enough protein is one of the best-kept secrets to making your GLP-1 medication work better, helping you lose fat while protecting your muscle.
Curious how much protein you actually need — and how to get it in without spending hours in the kitchen?
We’ve got you covered!
👉 Click below to learn more about how the GLP1 Enhanced Nutrition Blueprint explores the benefits of protein and uses them to get you to your goals!
An Easy-to-Follow, Step-by-Step GLP-1 Nutrition Plan so you know EXACTLY where to put your nutritional focus so you can LOSE more fat and prevent muscle loss.
Two Simple Nutrition Options to implement. Start with the GLP-1 Plate.
If you hit a plateau or want to get more specific with your nutrition, you'll make progress with option 2 (setting your own personal Macros... but SIMPLIFIED)!
Track Nutrition in less than 20 minutes a day... to increase your metabolism and prevent spinning your wheels.
Learn to Use Macros and How to Track... but SIMPLIFIED inside the School of Macros in just 5 days.
Strategies to Combat Side Effects like nausea, constipation, loose skin, hair loss, fatigue, and preventing muscle loss without getting bulky
Detailed Protein and Fiber Guides so you have food options at your fingertips. These 2 parts of your nutrition are VITAL to getting the best results while on medication and long term.
Plateau BUSTER MINI COURSE: Step-By-Step Tactics to troubleshoot plateaus and find out if your weight loss rate is normal
There's More!! Here's the Bonuses:
How to use Macros First and My Fitness Pal App
Accountability Tracker with goal setting direction
Restaurant and Takeout Guide
10+ Breakfast, Lunch, Dinner, AND Snack Meal Ideas with deta2 Columniled directions and macros! That's over 40 high protein ideas at your fingertips... because we all know that a STRUCTURED meal plan with foods you HATE NEVER WORKS!!
GLP-1 High Protein Recipes Pack
GLP-1 Plant Based Recipe Pack
Discount code for $100 off our weaning program
Turning Heads -- Priceless!
GLP-1 Checklist for Success:
Bookmark this website so you can easily return to each page.
Write down your starting weight, measurements, and goals.
Commit to one small habit you can start today.
Watch all 4 content videos — they’re short, but powerful.
Look through the sample meal guide and workout plan.
Take action! Implement one new strategy today.
Check out our full GLP1 Enhanced Nutrition Blueprint for even more guidance and support.