Protein OnlyGuide · 7 min read
Shot-week eating: tracking protein on a weekly GLP-1
On a weekly GLP-1, appetite often has a rhythm, and protein tends to fall on the same days each week. Planning for those days, and logging them, makes the weekly total easier to keep.
The week has a shape
Many people on a weekly shot notice the days right after it are the quietest for appetite, and that hunger returns later in the week. Not everyone does, and the pattern can change as a dose changes, which is why your own log is more useful than any rule. A target of 1.2–1.6 g of protein per kg a day is what a 2025 joint advisory describes as proposed during active weight reduction; the GLP-1 protein calculator turns that into grams for you.
Low-appetite days: small and dense
When a full plate is hard, aim for protein first and portions that are small but dense. The advisory suggests smaller, more frequent meals when hunger is low, and eating protein-rich foods first in a meal.
| Food | Portion | Protein |
|---|---|---|
| Greek yogurt, plain | 170 g | ≈17 g |
| Cottage cheese | 150 g | ≈16 g |
| Eggs | 2 large | ≈12 g |
| Tuna, canned, drained | 1 can | ≈25 g |
| Protein shake | 1 scoop | 20–30 g |
| Milk | 1 cup | ≈8 g |
The rest of the week
On the days appetite returns, regular meals with 25–35 g of protein each usually cover the gap without forcing extra food. If you strength train, those are good days to plan the sessions the advisory recommends, at least three a week.
What to log and when
- Protein, every day, even the short ones: a short day logged is information; an empty day is a guess.
- Shot day, on the day.
- Appetite: low, usual or big. One tap is enough.
In Protein Only, GLP-1 mode puts a shot-day chip and a three-way appetite picker under the dial, for today or any past day you fill in. If two finished days in a row after a shot come in under goal, the home screen shows a calm note with easy ideas.
Reading a month of data
The monthly muscle-protection summary (Protein Only Pro) shows days at goal out of days tracked, your average as a share of the goal and per kg, the shot window (the shot day and the three after it) next to other days, and how your appetite notes split. A shot window that runs well below the rest is the pattern to plan for.
When to talk to your prescriber
If you regularly cannot eat enough, are losing weight faster than planned, feel unwell, or have kidney disease or another condition, talk to your prescriber or a dietitian. They set your protein target, not an app.
Questions
Why is my appetite lowest after my shot?
Many people on weekly GLP-1 medicines notice their appetite is lowest in the first days after a shot. Patterns vary from person to person, which is why it helps to log appetite alongside protein and look at your own weeks.
What counts as a protein-dense food?
Foods with a lot of protein in a small portion: Greek yogurt, cottage cheese, eggs, canned tuna or salmon, chicken breast, a protein shake, milk.
Sources
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503 (published online 30 May 2025). DOI 10.1002/oby.24336. Read it. Quoted:
Higher targets, such as 1.2–1.6 g/kg/day, have also been proposed during active weight reduction.
Accessed 2026-10-20. - Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. DOI 10.17226/10490. Read it. Quoted:
Recommended Dietary Allowance for protein in adults: 0.8 g/kg/day.
Accessed 2026-10-20. - U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Read it. Quoted:
Typical protein per portion for the example foods; labels vary by brand.
Accessed 2026-10-20.
One dial, one number
Track it in Protein Only
Set this number as your goal, log in two taps, and turn on GLP-1 mode to mark shot days and appetite. Protein Only flags a run of short days after a shot, and the monthly muscle-protection summary (Pro) puts shot-week days next to the rest. No calorie counting, no account; your log stays on your phone.