GLP-1 medications can help people manage their weight by reducing appetite and helping them feel full sooner. While that can support weight-loss goals, it can also make it more challenging to get enough nutrients throughout the day.

When you’re eating less, every bite counts.

Choosing foods that provide protein and other nutrients can help support your health and wellness goals.

Why Protein Matters – Especially When You’re Eating Less

When you’re eating less overall while taking GLP-1 medications, getting enough protein is important because it helps support the maintenance of lean muscle during weight loss, promotes satiety, and provides essential nutrients while overall food intake is reduced

Many experts recommend including a source of protein at each meal and when appropriate, snacks to help distribute protein intake throughout the day

Dairy foods like milk, provide high-quality, complete protein in a variety of convenient and satisfying options, making it easier to meet your protein needs while eating less.

Easy Ways to Get More Protein Without Eating More Food

There are simple ways to increase the protein content of your meals without substantially increasing portion size. Dairy foods are an easy way to get high-quality protein while still enjoying foods you already love.

There are so many delicious dairy foods that provide valuable nutrients,  and some options, such as ultra-filtered (high-protein) milk, Greek yogurt, and cottage cheese, can be especially helpful for people looking to get more protein while eating smaller portions.

High-Protein Milk

  • Milk is a delicious, versatile, budget-friendly, and nutrient-rich choice that can be enjoyed on its own or added to a variety of recipes. In fact, milk has 8 times more protein per serving than the leading plant-based milk.
  • Ultra-filtered milk is a type of cow’s milk that contains more protein per serving than regular milk. It’s made using a process that concentrates naturally occurring protein and calcium.
  • High-protein milk can provide 13–15 grams of protein per 8-ounce serving (exact amounts vary by variety and brand).
  • No matter which variety of cows milk you choose, they all provide 13 essential nutrients that support overall health and wellness.
  • PRO TIP: Use high-protein milk as the base for protein shakes and smoothies for an easy protein boost!

Greek Yogurt

  • Both regular and Greek yogurt are nutritious and delicious dairy products that provide protein, calcium, and other essential nutrients.
  • Greek yogurt contains more protein than regular yogurt due to the extra straining it goes through which also results in a thicker and creamier texture.
  • A typical 6 oz serving of Greek yogurt provides approximately 12–18 grams of protein (exact amounts vary by variety and brand).
  • PRO TIP: Greek yogurt can be used as a substitute in a variety of recipes to add more protein to meals, snacks, and recipes.

Cottage Cheese

  • Cottage cheese is a convenient, protein-rich diary food that can easily be incorporated into meals and snacks.
  • It continues to grow in popularity as consumers look for convenient, protein-rich foods that can be enjoyed in a variety of ways.
  • A typical serving of cottage cheese (½ cup) provides approximately 12–14 grams of protein (exact amounts vary by variety and brand).
  • PRO TIP: Cottage cheese can also be blended to create a creamier version that is just as delicious and has the same amount of protein.

Cheese

  • Cheese is one of the most convenient and portable sources of high-quality protein.
  • A typical serving of cheese (1 ounce) provides approximately 6–8 grams of protein (exact amounts vary by variety and brand).
  • It is available in a variety of forms, including sliced, shredded, cubes, and string cheese, making it an easy addition to meals and snacks.
  • PRO TIP: Parmesan is one of the highest-protein cheeses because the aging process concentrates the naturally occurring protein found in milk. A sprinkle of Parmesan can add flavor and protein to your favorite meals.

Start Simple, Make it Count

When you’re eating less, small changes can make a big difference.

Simple choices, like high-protein milk, Greek yogurt, and cottage cheese can help you get more nutrition throughout the day.

Focus on progress, not perfection. Finding a few protein-rich foods you enjoy can make it easier to meet your protein needs and support your nutrition goals while taking GLP-1 medications.