How to Build a GLP-1-Friendly Protein Shake (Without Nausea or Muscle Loss)
Struggling to meet your protein goals while on Ozempic®, Wegovy®, Mounjaro®, or Zepbound®?
Protein shakes can be your best friend—and not just for the gym. They're quick, customizable, and especially helpful if your appetite is reduced while taking GLP-1 medications.
🥤 Why Protein Is So Important
GLP-1 medications suppress appetite, which often means you're eating less—but that also means it's easier to lose muscle along with fat. Protein helps:
Preserve muscle mass
Keep you feeling full
Support metabolism
Aim for 1–1.5g of protein per kg body weight (or 0.45–0.68g/lb) each day.
🧃 Why Protein Shakes Help
✔️ Easy to make
✔️ Great post-workout
✔️ Customizable with boosters
✔️ Nutrient-packed even when appetite is low
🛠️ How to Build Your Shake (4-Step Formula)
Step 1: Choose Your Protein Base
Whey, pea, hemp, soy, Greek yogurt, cottage cheese, silken tofu, nut butter, or hemp seeds.
Step 2: Pick a Liquid
Almond milk, dairy milk, or water.
Step 3: Add Boosters
Leafy greens, berries, chia seeds, avocado, cinnamon, cocoa, or greens powder.
Step 4: Blend & Enjoy!
Easy, tasty, and GLP-1 optimized.
Final Thoughts
Protein shakes aren’t just a shortcut—they’re a strategy. By following this formula, you’ll have a go-to meal or snack that fits your GLP-1 medication goals without sacrificing taste or nutrition.
A good GLP-1 protein shake supports muscle, energy, and fullness — but it’s only one piece of the plan.
Use The GLP-1 Nutrition Guide to structure meals, hit protein targets, and prevent regain
Want a protein shake plan that actually fits your needs?
Book a personalized nutrition session with the Compass Nutrition team and get expert guidance tailored to you.
👉 Book your session here
Try our GLP-1 Protein Shake Builder to create a shake that works with your meds — not against them.