Protein on Mounjaro and Wegovy: How Much You Need, and Easy Ways to Get It
Barely hungry on Mounjaro or Wegovy? Here’s how much protein published guidance suggests, a simple per-kg worked example, and easy small ways to get it in.
In this guide
You know you’re meant to be eating protein. You also know the thought of a chicken breast right now makes you want to lie down. Sound familiar?
If you’re on Mounjaro or Wegovy, a smaller appetite is the whole point. But it leaves a very real question: how do you hit a sensible protein target when you’re barely hungry, food feels like a chore and a big plate feels like a mountain?
Here’s what the published guidance actually says, how to work out your own number, and the easy, small ways to get there without forcing down a meal you don’t want.
Why protein matters more when your appetite drops
The NHS explains that both tirzepatide (Mounjaro) and semaglutide (Wegovy) work by reducing your appetite and helping you feel fuller for longer. A 2025 joint advisory from four obesity and nutrition organisations notes that people on GLP-1 medicines see calorie intake fall by around 16–39%. Less food overall usually means less protein too, unless you’re deliberate about it.
That matters because weight lost isn’t all fat. The same advisory looks at the STEP 1 trial of semaglutide: of the weight people lost, 8.3kg (62%) was fat mass and 5.3kg (38%) was lean body mass. In the SURMOUNT-1 trial of tirzepatide, lean mass also fell. The authors’ answer is simple: adequate protein, plus strength training, to help preserve lean mass.
And protein does real work. Protein contributes to the maintenance of muscle mass and to the maintenance of normal bones. So when every mouthful counts, it makes sense to make those mouthfuls protein-rich.
How much protein do you need on Mounjaro or Wegovy?
The joint advisory sets out the numbers like this:
- The standard adult recommendation is 0.8g of protein per kg of body weight per day.
- During active weight loss, it points to proposed higher targets of 1.2–1.6g per kg per day.
- Some people may find a simple daily target of 80–120g easier to stick to.
- Intake shouldn’t fall below 0.4–0.5g per kg per day, and long-term intake at or above 2g per kg per day should be avoided.
Everyone is different, so your prescriber, GP, pharmacist or dietitian is the right person to ask about what you personally should be eating, especially if you’re struggling to eat or drink.
Your “protein calculator”: a worked example
No app needed. Multiply your weight in kg by 1.2 and by 1.6 to get the range quoted in the advisory. Here’s how that looks:
| Body weight | At 1.2g per kg | At 1.6g per kg |
|---|---|---|
| 70kg | 84g a day | 112g a day |
| 80kg | 96g a day | 128g a day |
| 90kg | 108g a day | 144g a day |
| 100kg | 120g a day | 160g a day |
Looking at that and thinking “I can barely finish a yoghurt”? That’s exactly why the 80–120g absolute target exists, and why the next part matters.
Why small, easy servings beat big meals
The advisory suggests a small breakfast followed by more small meals every 3–4 hours, eating the protein-rich part of your meal first, and choosing foods that feel manageable. It even names soups as something people often find more appealing than heavier foods.
So stop trying to win with one heroic dinner. Think little and often:
Start each plate with the protein, before you fill up on the rest.
Four or five mini servings are easier than three big meals when you’re not hungry.
Your coffee, your soup, your sauce. No extra plate, no extra effort.
The Mounjaro leaflet stresses drinking plenty of fluids to avoid dehydration.
That third one is where we come in.
Protein that doesn’t need an appetite
One 10g tablespoon of our Pure Beef Bone Broth Powder gives you 9.6g of protein. It’s 96% protein by weight, made from 99.8% grass-fed beef bone broth plus a pinch of sunflower lecithin. No fillers, no sweeteners, no added salt.
The clever bit is the taste: it’s neutral. Stir it into your morning coffee (try The Broffee), a bowl of soup, scrambled eggs or a pasta sauce and you get the protein without having to eat anything extra. A tablespoon is a lot easier to face than a second chicken breast.
Protein per 10g tablespoon across our broths
Two tablespoons of Pure Beef across the day adds 19.2g of protein, roughly a fifth of a 96g target, with almost no volume.
How Pure Beef stacks up against other protein
Here’s a question worth asking: when you can only manage a few mouthfuls, how much food does it actually take to get 10g of protein? Most of us assume meat is basically protein. It isn’t. Even a chicken breast is about two-thirds water.
| Food | Protein per 100g | What you’d eat for 10g of protein |
|---|---|---|
| Pure Beef Bone Broth Powder | 96g | One 10g tablespoon, stirred into what you’re already having |
| Regular protein shake powder | around 75g | About 13g of powder, plus a full shaker to get down |
| Chicken breast (cooked) | around 31g | About 32g, a third of a small breast |
| Lean beef mince (cooked) | around 26g | About 40g |
| Eggs | around 12.5g | About 80g, roughly one and a half eggs |
| Firm tofu | around 12g | About 85g |
| Cottage cheese | around 11g | About 90g, half a small tub |
| Greek yoghurt (0% fat) | around 10g | About 100g, a small pot |
| Lentils (cooked) | around 9g | About 110g |
Protein per 100g, side by side
Pure Beef carries about three times the protein of chicken breast, gram for gram, and around eight times that of eggs. It even edges out regular protein shake powder, without the sweeteners or the shaker. When every mouthful counts, that’s a lot of protein in very little food.
Figures for other foods are typical values and vary by brand and cut.
Regular protein shakes vs Pure Beef
Lots of people on the jab reach for regular protein shakes. But when you’re not hungry, a big, sweet drink can be the last thing you fancy. Here’s how they compare:
| Regular protein shakes | Pure Beef Bone Broth Powder | |
|---|---|---|
| Taste | Usually sweet: chocolate, vanilla, strawberry | Neutral and savoury |
| How much you have to get down | A full shaker | One tablespoon, stirred into what you’re already having |
| Sweeteners | Often added | None |
| Use in food | Mostly drinks and sweet bakes | Coffee, soups, sauces, eggs, gravy, ramen |
| Ingredients | Often a long list | 99.8% grass-fed beef bone broth, 0.2% sunflower lecithin |
Savoury, small and sneaky. When your appetite has packed its bags, that’s the winning combination.
Easy ways to use it
Recipes to try: Golden Scrambled Eggs, Sneaky Bolognese and The 4pm Desk Mug. Not hungry enough for a full mug? Half a tablespoon makes half a mug.
Questions people ask
How much protein should I eat on Mounjaro?
The 2025 joint advisory on GLP-1 therapy points to proposed targets of 1.2–1.6g per kg of body weight a day during weight loss, or a simpler 80–120g a day. Check your own number with your prescriber or dietitian.
How much protein per day on Wegovy?
The same guidance applies to semaglutide (Wegovy) and other GLP-1 medicines. For an 80kg person, 1.2–1.6g per kg works out at 96–128g a day.
Is there a Mounjaro protein calculator?
You don’t need one. Multiply your weight in kg by 1.2 and 1.6. That gives you the range quoted in the advisory. Our table above does the maths for common weights.
Do I need protein shakes on Mounjaro?
Not necessarily. Any protein counts. If sweet regular protein shakes don’t appeal, a savoury option like Pure Beef stirred into coffee or soup gives you 9.6g per tablespoon without a big drink.
What are good GLP-1 protein snacks?
Small, easy things: Greek yoghurt, cottage cheese, eggs, a mug of broth. See our high-protein savoury snacks for more ideas.
Can I have bone broth on Mounjaro or Wegovy?
Bone broth is a food, so for most people it’s simply another way to get protein. If you have questions about your diet alongside your medication, ask your prescriber, GP or pharmacist.
Our pick: Pure Beef Bone Broth Powder
If you’re on a GLP-1 and struggling to get protein in, this is the one. 9.6g of protein per tablespoon, neutral enough to disappear into your coffee, slow-simmered for up to 16 hours from grass-fed, pasture-raised beef, and tested every batch. 30 servings per pouch for £24.99, and you can mix and match with our other broths and capsules to save up to 15%.
Shop Pure Beef Bone Broth Powder →
Related Reading
- How Much Protein Do I Need a Day? A Simple Guide
- How to Increase Protein Intake: 12 Easy Ways
- Protein Coffee: How to Add Protein to Your Morning Coffee
- Bone Broth Protein Powder: The Savoury Alternative to Protein Shakes
- High-Protein Foods That Aren't Chicken
Sources & Further Reading
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