Why Protein Matters in Weight Loss

Sarah Rood
Jun 2
2 min read

When you’re losing weight, especially with the help of a medication that reduces your appetite like Mounjaro, you may naturally eat less. While that’s helpful for weight loss, it also means you need to make every bite count—and protein should be high on your list.

Here’s why:

Helps Preserve Muscle: As you lose fat, your body can also break down muscle—unless you’re eating enough protein. We want to burn fat, not muscle!
Keeps You Full Longer: Protein takes longer to digest than carbs or fat, so it helps you feel full and satisfied after meals.
Boosts Metabolism: Your body burns more calories digesting protein than it does digesting fats or carbs (a little bonus called the thermic effect of food).

Mounjaro works by helping you feel fuller, longer—but it also slows digestion, which can lead to reduced appetite and smaller portions. That’s great, but it also means there’s less room for error in what you do eat. Not getting enough protein on Mounjaro can increase your risk of muscle loss and fatigue.

That’s why we often tell our clients "Make protein the star of every meal."

Depending on your goals, everyone needs different amounts of protein per day, and it varies based on your weight, age, and activity level. We can help you figure out what’s right for you. For example, if your goal weight is 70kg, you should aim for 112-154g of protein each day. If your goal weight is 90kg, you should be aiming for 144-198g.

Easy & Tasty Ways to Pack in the Protein

Here are some simple, no-fuss ideas to help you hit your protein goals:

Breakfast

Greek Yogurt Bowl: Add berries, chia seeds, and a sprinkle of granola. Greek yogurt can pack 15–20g of protein per cup.
Egg Muffins: Bake eggs with veggies and turkey sausage in a muffin tin—easy grab-and-go!
Protein Smoothie: Blend protein powder with unsweetened almond milk, a banana, and spinach.

Lunch

Grilled Chicken Salad: Add black beans, avocado, and a hard-boiled egg.
Turkey Wrap: Use a high-protein wrap and fill with lean turkey, hummus, and spinach.
Lentil Soup: Plant-based, fibre-rich, and surprisingly high in protein.

Dinner

Salmon with Quinoa and Roasted Veggies: Healthy fats + high-quality protein.
Stir Fry with Tofu or Chicken: Add plenty of colourful veggies and a light soy or teriyaki sauce.
Chilli with Beans and Lean Ground Beef or Turkey: A hearty, protein-rich comfort meal.

Snacks

String cheese and almonds
Turkey or chicken jerky (look for low-sugar brands)
Peanut butter with celery sticks
Protein shakes (great for those busy days)

Every body is different, and protein needs can vary. If you're using Mounjaro or thinking about it, we’ll help you come up with a plan that keeps you strong, satisfied, and on track for success.

Remember, you don’t need to be perfect—just consistent. Start small, make mindful choices, and don’t be afraid to ask for help. We’re here for you every step of the way.