How much protein do you need on Mounjaro? A simple guide to getting it right

Ever find yourself asking the question 'How much protein do I need on Mounjaro?' If you do, you wouldn't be alone.

It's no secret that protein is a crucial part of any balanced diet, but if you've started taking weight loss medication, it's only natural to wonder how much of it you actually need to eat to meet the changes happening in your routine and in your body.

Whether you're lingering at the butcher's block or looking to experiment with protein powders, understanding the nuance around adequate protein intake is really important to understanding your body's needs when it comes to this part of your diet, how it might work with significant weight loss, and how you can balance it in your diet in a way that's healthy and holistic.

Understanding protein needs during weight loss

While your body always needs protein, many studies have found that it plays an important role in weight loss. After all, protein contains essential amino acids that are vital for supporting muscle mass maintenance and in helping your body feel fuller for longer.

On top of that, some studies have also found that consuming protein can help in regulating blood sugar levels, supporting your bone health and metabolism, lowering blood pressure and healing faster from injury [4]. All of these factors can not only play an important role in how you gain or lose body weight, but also in supporting your day-to-day health.  

How much protein do you need on Mounjaro?

It’s generally recommended that most people taking Mounjaro should consume between 0.8 to 1.5 grams of protein per kilogram of their body weight daily. In other words, roughly the same as what everyone should be eating.

That said, you may need more or less protein based on your health and activity level, kidney function, or if you have a condition such as Type 2 diabetes. In these cases, you should speak to a dietician or healthcare professional to assess how much protein is right for you [6].

Practical tips for eating enough protein on Mounjaro

As protein is in many foods, from seeds to nuts to types of cheeses, there are plenty of ways to boost your protein intake in a way that supports both weight loss and weight management. Some suggestions from health services include:

• Adding nuts and seeds to salads, on top of vegetables, or in curries. Having a trail mix ready to go for when you’re feeling peckish can also be a delicious, high-protein snack. Nuts and seeds can be high in healthy fats, though, adding to your calorie intake, so consume them in moderation.
• Greek yoghurt is another protein-rich food that’s easy to add to meals, including smoothies, cereals, or served up with fresh fruits, making it ideal for breakfast.
• Adding low-fat cottage cheese or ricotta to your scrambled eggs, casseroles, mashed potatoes, pasta, or toast is another versatile protein addition to any meal.
• Keep a stash of hard-boiled eggs in your fridge at work or at home for a nutritious afternoon snack. Add some salsa or dukkah for some extra flavour.
• Beans are also high in protein and are easy to add to salads, soups, casseroles and pasta sauces. Adding a can of black beans to your spaghetti bolognese can be a great way to boost your protein intake [1].

Timing your protein intake effectively

When looking into protein recommendations, you might hear people talk about the importance of nutrient timing. Some studies have shown that consuming protein 30-60 minutes after exercise (a time period known as the anabolic window) can stimulate muscle protein synthesis, therefore helping you to build muscle mass faster than you would if you consumed protein before or a long time afterwards.

While this hasn’t been definitively proven, and in fact some studies have found that the anabolic window may actually extend to the 5-6 hours surrounding a workout, giving you a far broader grace period, dieticians agree that consuming protein around exercise is generally good for the body and does help to instigate muscle protein synthesis.

So, next time you hit the gym or plan for a long walk, you can feel good about grabbing some protein-rich snacks on your way home [3].

Do you need protein powders or protein waters?

While whey protein powders and supplemented protein waters often make big claims, they’re ultimately not necessary. Research has found that 99% of people get enough protein through what they eat, and in fact, consuming too much protein can undermine your weight loss efforts, as an excess of it can be stored within the body [1]. Eating a balanced diet rich with essential nutrients should see you meet all your protein needs.

Protein-rich foods to include

Luckily, many fridge and pantry staples include a healthy dose of protein that will see you not just preserving muscle mass, but supporting weight loss and have you looking and feeling your best. Some protein-rich foods include:

• Red meat, in particular beef, lamb and veal
• Poultry such as chicken, turkey and goose
• Seafood such as fish, prawns, crab, lobster, mussels, oysters, scallops and clams
• Eggs
• Dairy products, including milk, Greek yogurt, cottage cheese and ricotta
• Nuts, nut pastes and seeds such as almonds, pine nuts, walnuts, cashews, peanut butter, sesame seeds and sunflower seeds
• Legumes and beans such as cannellini beans, lentils, chickpeas and split peas [1]

While these are all rich sources of protein, some, such as certain cuts of meat and certain nuts, are also high in fat and calories that can negate some of their benefits. As a result, it’s always good to try and identify the sounds of lean protein.

Best sources of lean protein

The best sources of lean proteins that are still high in nutritional value include:

• Lean meats such as skinless chicken, turkey and beef
• Fish that are low in methylmercury, such as salmon, trout and anchovies
• Low-fat dairy products
• Beans, peas and lentils
• Eggs
• Quinoa and soy products [2]

Plant-based protein options

If you’re vegetarian or vegan, getting enough protein can prove more challenging than if you eat meat and animal products; that said, it’s certainly not impossible. In fact, there are plenty of plant-based protein sources that can support your body to function, as well as meet many of your other nutritional needs. In particular:

• Beans, peas and lentils aren’t just great sources of protein, but they are dense in fibre, folate, potassium, iron and zinc as well
• While nuts and seeds are high in fat and calories, they’re also vital sources of some healthy fats, vitamins and minerals that can lower cholesterol, reduce the risk of many chronic diseases and support blood sugar control, and both brain and gut health
• Quinoa is not just a complete protein, but it’s also a valuable source of protein, manganese, phosphorus and copper
• Soy products like tofu and tempeh are versatile, delicious, and rival the protein content of some animal products, making them an excellent protein alternative [2]

Foods to avoid

While many types of meat are valuable protein sources, some meats also contain unhealthy amounts of saturated or trans fats and sodium. As a result, if you eat meat or animal products, it’s important to choose leaner cuts, and low-fat dairy where you can, and try to avoid processed meats such as salami, sausages, bacon and ham.

It’s important to note that a high-protein diet made up mostly of red or processed meat has been found to increase the risk of cardiovascular disease and diabetes [2]. If you have any concerns about this on your weight loss journey or otherwise, you should speak to your medical provider.

What happens if you don’t eat enough protein on Mounjaro?

Whether you’re taking a weight loss drug or not, protein deficiency can lead to wasting and muscle loss, a build-up of fluids, particularly in the feet and ankles, and anaemia [1]. While protein deficiency is rare in most parts of the world, it does show the importance of protein in maintaining a balanced diet and in supporting your overall health beyond weight loss outcomes.

Why nutrition remains important beyond protein

Eating a balanced, nutrient-dense diet is about more than weight loss or weight management; it’s about meeting your body’s needs so you can not just function, but thrive.

You need protein for your body to build new cells, but you also need carbohydrates for energy, and healthy fats for your body to absorb nutrients and produce hormones. All of this is vital for you to look and feel your best, and so planning your meals to ensure you eat plenty of vegetables, legumes and fruits, whole grains, lean meat, dairy, and drink plenty of water throughout the day will help you to get the results you’re looking for [7].

When to speak to a dietitian or health coach

Still, it’s not always easy to do on your own, we know that, and sometimes seeking out a dietician or a health coach can offer you the guidance you need to navigate what you eat and when you eat it.

We recommend speaking to a dietician if you want any advice on dietary strategies or creating a diet plan, getting enough protein or vitamins, how many calories you should be consuming, how to avoid foods that might impact your weight loss journey or broader health, or if you have any concerns at all about what you eat, and how it may affect your body.

How to access health coaching with Juniper

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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