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The most filling, muscle-saving foods ranked by protein per serving — plus why protein matters even more on a GLP‑1, where appetite drops and lean muscle is the thing you most need to protect.
| Food | Serving | Protein | Type |
|---|---|---|---|
| Chicken breast | 4 oz cooked | 35 g | Meat |
| Lean beef (sirloin) | 4 oz cooked | 33 g | Meat |
| Tuna (canned in water) | 5 oz can | 30 g | Fish |
| Salmon | 4 oz cooked | 29 g | Fish |
| Greek yogurt (nonfat) | 1 cup | 25 g | Dairy |
| Whey protein | 1 scoop | 25 g | Supplement |
| Cottage cheese (low-fat) | 1 cup | 24 g | Dairy |
| Shrimp | 4 oz cooked | 24 g | Fish |
| Tofu (firm) | 1 cup | 22 g | Plant |
| Lentils (cooked) | 1 cup | 18 g | Plant |
| Edamame | 1 cup | 17 g | Plant |
| Eggs | 2 large | 12 g | Dairy |
Protein per common serving, rounded from standard USDA nutrient values.
Semaglutide (Wegovy) and tirzepatide (Zepbound) work by cutting appetite — which is exactly why they cause weight loss, but also why lean muscle is at risk. When total intake drops, the body will burn muscle along with fat unless you give it enough protein and a reason to keep the muscle (resistance training). Studies of rapid weight loss show a meaningful fraction can be lean mass; deliberate protein blunts that. See our body-composition guide for the full picture.
Aim for roughly 0.7–1.0 g of protein per pound of goal weight, split so each meal clears ~25–30 g. Use the TDEE calculator to set your calories, then build meals protein-first. For a full week mapped out, see the 7-day GLP-1 meal plan, and for what to eat and avoid on the medication, the GLP-1 foods guide.
Match to a telehealth provider by drug, budget, and state — or take the 4-question quiz to find your best-fit GLP-1.