Protein is the single most important nutrient for preserving muscle during weight loss — but most people underestimate how much they actually need, especially on a GLP-1 medication.
 
Created by Julie Skinner, APRN, FNP-BC, this practical guide takes the guesswork out of hitting your daily protein target. Inside, you'll find:
 
✓ How to calculate your personal baseline protein needs (with a simple lb-to-kg formula and worked examples)
✓ Why most GLP-1 patients do best in the 80-120g/day range — and why more isn't always better
✓ A quick-reference chart of 19 easy protein sources, including plant-based options
✓ How to choose a quality protein shake or powder (leucine content, amino acid profile, sugar, fiber)
✓ Simple high-protein meal ideas for breakfast, lunch, dinner, and snacks
✓ A fillable weekly meal planner and grocery list starter
Instant digital download (PDF). Print at home and reuse weekly.
 
Pairs perfectly with our Midlife Weight & Muscle Tracker.
This guide is educational and does not replace personalized medical or nutrition advice. Please consult your healthcare provider before making significant dietary changes.