Wegovy and Protein: Why It Matters and How to Get Enough
Starting Wegovy (semaglutide) changes not just your appetite but often your entire relationship with food. One of the most frequent challenges people talk about is protein. When you’re not hungry, how do you eat enough to protect your muscles? How much protein do you actually need? And what happens if you don’t get enough?
Across online communities, Wegovy users share the same struggles: they know protein is important, but hitting their goals can feel impossible when their appetite vanishes. In this article, we’ll explore why protein matters, how much you might need, common obstacles, and practical ways to keep your intake on track - all through the voices of people living it day to day.
How Much Protein Do You Really Need?
If you ask ten different people, you’ll get ten different answers. Some users aim for a modest 60 grams per day. Others try for 100, 150, or even more, following formulas from fitness circles.
One user dismissed very low targets outright:
"That’s too low!" -u/That
Another wondered aloud if they were eating enough:
"Should I eat more protein?" -u/From
And others quoted more formal guidelines:
"BSN recommends 1g per pound of lean body mass, but most doctors just say 60–100g." -u/meaning
The truth is that there isn’t one "magic number." Needs vary by weight, activity level, age, and health. But experts agree on the principle: protein becomes more important, not less, when you’re losing weight on Wegovy.
Why Protein Matters on Wegovy
Wegovy helps patients eat less - but that reduced intake can sometimes mean less protein, too. Without enough, the body burns not only fat but also muscle, which can affect strength, metabolism, and long-term results.
One user explained it in simple terms:
"Protein helps prevent the skinny fat look." -u/when
Another highlighted the importance of muscle preservation:
"It’s not just about weight loss, it’s about keeping muscle." -u/and
And a third warned of the risks of under-fuelling:
"Starvation mode and muscle wasting are real risks if you don’t eat enough protein." -u/bc
Clinical studies back this up: higher protein intake during weight loss helps maintain lean mass, which makes it easier to keep the weight off once the medication is stopped.
Struggles with Protein on Wegovy
If protein is so important, why is it so hard to eat enough? For many, the answer is simple: they’re just not hungry. Wegovy suppresses appetite so strongly that even small portions feel like enough.
One user described it this way:
"I’m barely physically hungry on Wegovy so hitting protein is a struggle." -u/on
Another shared how quickly they filled up:
"Scramble with eggs and I’m done - I can’t eat more." -u/with
And for some, the issue isn’t fullness but food aversion:
"Natural protein feels heavy now. Shakes are easier." -u/it
This means protein intake requires more planning and sometimes creativity. It’s not about eating large amounts, but about choosing nutrient-dense, high-protein foods that fit into small appetites.
Practical Protein Solutions from Real Users
Faced with these challenges, Wegovy users have come up with dozens of practical tips to sneak in more protein without overwhelming their appetite.
One shared a favourite meal:
"My go-to is a burger bowl with extra lean beef." -u/with
Others rely on convenience:
"Protein bars feel like cheating but they work." -u/advice
And many find a middle ground between "real food" and supplements:
"Real food over powders when possible - but I still use Fairlife shakes daily." -u/snobs
Popular options include Greek yogurt, cottage cheese, jerky, eggs, edamame, tofu, and chicken breast. For those who struggle with solid food, shakes and powders can be lifesavers - and many mix them into coffee, chia puddings, or smoothies to make them more appealing.
Risks of Too Little (or Too Much) Protein
The risks of too little protein show up quickly.
One user noted:
"Hair loss came fast when I wasn’t eating enough protein." -u/diet
Others describe fatigue, weakness, and more dramatic muscle loss than expected. But on the flip side, some worry about overdoing it - especially with supplements.
As one user said:
"Bro science says load up on protein, but kidneys matter too." -u/on
And another struck a balance:
"Balance is key. Too little and you’re weak, too much and you’re just cashing in on supplements." -u/on
The key message? Don’t neglect protein, but don’t turn it into an obsession either. Quality and balance matter more than hitting extreme numbers.
Pharmacist Insight
To provide a professional perspective, we asked Alessandro Grenci, Superintendent Pharmacist at Medino, for his advice:
"Protein is one of the most important nutrients for people taking Wegovy. Appetite suppression makes it easy to under-eat, and that increases the risk of losing muscle instead of fat. My advice is to aim for a moderate, achievable target - often around 60–100 grams a day depending on your size and activity. Focus on simple, easy-to-digest options like yogurt, eggs, or protein shakes, and avoid extremes. It’s about protecting your health, not chasing numbers."
Conclusion: Finding Your Balance
Wegovy changes the way you eat - and for many, that makes protein the hardest macronutrient to manage. Some people hit high targets easily with shakes and bars. Others find themselves barely able to manage eggs and yogurt. But across the board, users agree: protein matters.
It protects your muscles, supports your health, and makes weight loss more sustainable.
If you’re struggling, remember that perfection isn’t required. Start with simple steps, like adding a protein shake, swapping in Greek yogurt, or making protein the focus of small meals. Track your intake, talk to your doctor or dietitian, and set goals that fit your body and lifestyle.
On Wegovy, the scale may be moving down - but with enough protein, you’ll be building a stronger, healthier foundation for the future.
