GLP-1 diet for women over 40
From your 40s, women gradually lose muscle and bone, and bone loss speeds up around menopause. On a GLP-1, that makes three things extra important: protein, strength training, and calcium with vitamin D.
1. Protein at every meal
Some of the weight lost on a GLP-1 is lean mass, not just fat. A 2025 expert advisory describes protein targets of about 1.2 to 1.6 g per kg of body weight a day during weight loss. For a woman weighing 80 kg, that's about 96 to 128 g a day. Spread it across the day: 25 to 30 g at each of three meals plus a snack is easier than one big protein dinner. Work out your own target.
2. Strength training, at least twice a week
The NHS recommends adults do strengthening activities that work all the major muscles on at least 2 days a week, plus at least 150 minutes of moderate activity like brisk walking. The GLP-1 advisory suggests resistance exercise three times a week during weight loss. Start simple: sit-to-stands from a chair, wall press-ups, resistance bands, and carrying your shopping.
3. Calcium and vitamin D for your bones
- Calcium: the NHS says adults need 700 mg a day. Good sources: milk, yogurt, cheese, fortified soya drinks, sardines eaten with their bones, and green leafy vegetables like kale.
- Vitamin D: the NHS says everyone should consider a daily 10 microgram supplement in autumn and winter, because UK sunlight isn't strong enough from October to early March.
- Handy overlap: yogurt, skyr and milk give you protein and calcium together.
A sample day (about 100 g protein)
| Meal | What to eat | Protein |
|---|---|---|
| Breakfast | Skyr (150 g) with berries and seeds | 17 g |
| Lunch | Sardines on wholegrain toast with salad | 22 g |
| Snack | Latte made with 300 ml milk | 10 g |
| Dinner | Chicken breast, kale, small portion of rice | 35 g |
| Evening | Cottage cheese or a high-protein yogurt | 12 to 20 g |
Typical values; brands vary. This day also gives well over the 700 mg of calcium adults need.
Around menopause
Menopause symptoms such as poor sleep, low mood and weight changes are common, and the NHS has more on what helps. If you're not sure whether a symptom is from menopause or your medicine, talk to your GP or pharmacist.
See the protein in every meal
SnapNosh shows the protein in a meal from one photo and tells you what's left for today. Made for life on a GLP-1.
Common questions
How much protein should a woman over 40 eat on a GLP-1?
A 2025 expert advisory describes 1.2 to 1.6 g of protein per kg of body weight a day during weight loss. For an 80 kg woman that's about 96 to 128 g a day, best spread across meals.
Should women on Wegovy or Mounjaro do strength training?
Yes. The NHS recommends strengthening activities on at least 2 days a week, and a 2025 GLP-1 nutrition advisory suggests resistance exercise three times a week during weight loss to help keep muscle.
How much calcium and vitamin D do I need?
The NHS says adults need 700 mg of calcium a day, and everyone should consider a 10 microgram vitamin D supplement in autumn and winter.
Sources
- Nutritional priorities to support GLP-1 therapy for obesity (joint advisory, 2025)
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Calcium
- NHS: Vitamin D
- NHS: Menopause
This guide is general information about food and habits. It is not medical advice and doesn't replace advice from your doctor, pharmacist or dietitian. Ozempic and Wegovy are trademarks of Novo Nordisk; Mounjaro and Zepbound are trademarks of Eli Lilly. SnapNosh is not affiliated with them.