No Appetite on a GLP-1? 4 Easy Ways to Get Enough Protein When You’re Not Hungry

If you’ve been eating less lately—maybe you’re recovering from an illness or taking a GLP-1 medication for weight loss—getting enough protein can feel like an uphill climb. The irony? These are exactly the times your body needs more of it, not less. The good news is that with a few smart tricks, you can hit your daily protein goal even on days when nothing on your plate looks appealing.

Why protein matters more when you’re eating less

Think of protein as the workhorse of your diet. It delivers the essential amino acids that help you heal, protect your muscles, fuel your brain and keep your energy steady throughout the day. When your appetite dips—whether from medication, illness or just a stretch of feeling off—your body still needs those building blocks to function at its best. Skimping on protein during these times can leave you feeling weaker, foggier and more fatigued than you need to.

So what’s the magic number? “You’ll likely feel your best if you get 90 grams a day or more,” says Amy Shah, MD, a double board-certified physician, nutrition expert and author of three bestsellers, including her latest release, Hormone Havoc. 

How to get more protein when you have a low appetite

Getting 90 grams of protein per day might sound like a lot when you’re barely hungry, but these simple tricks make it surprisingly doable.

Blend it into a shake

“Whole foods are best for overall health, but when you can’t eat much, this option can be a true game-changer,” Dr. Shah reveals. The beauty of a shake is that it’s gentle on your stomach and easy to customize with ingredients you love. If drinking the whole thing at once feels like too much, sip it slowly throughout the morning. You’ll still get the full protein benefit—no pressure to finish in one sitting.

Reach for Greek yogurt

A single cup of Greek yogurt packs 20 to 23 grams of protein, and because you don’t have to chew it, it goes down easily when your appetite is low, Dr. Shah notes. It’s also versatile—enjoy it with a drizzle of honey, a handful of berries or a sprinkle of granola for texture. Want to boost the protein content even higher? Stir in a scoop of protein powder. 

Sneak in cottage cheese

With 24 to 28 grams of protein per cup, cottage cheese is one of the most underrated protein powerhouses in the dairy aisle. “I like to use it to make scrambled eggs extra fluffy,” Dr. Shah reveals. But it also blends beautifully into sauces and mashed potatoes—no one will know it’s there. That makes it a smart option for stretching protein across family meals.

Try a tablet

When no food sounds good at all, don’t give up on your protein goal—there’s another route. A dose of PerfectAmino coated tablets can bridge the gap on your toughest days. “One serving delivers as many usable amino acids as a serving of whey protein powder with 29 grams of protein,” says Dr. Shah, who partners with the brand and uses the tablets herself on low-protein days. 

A little creativity goes a long way

Keeping your protein up when hunger is low takes a bit of planning, but it’s absolutely worth it. Whether you sip, stir or supplement, every gram adds up—and you’ll notice a difference in how you heal, think and feel. Be gentle with yourself on the days eating feels like a chore, and remember: Small, steady habits are what carry you through.

A version of this article appears in the November 9, 2026, issue of Woman’s World.

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