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Unlocking the Power of Beef: A Nutritional Ally for Those on Weight Loss Medications

by: lillie berman, ms, rd


As a registered dietitian nutritionist, I meet people every day who are on a journey to better health. For many, weight loss is part of that journey.  If that’s you, you’re not alone. Over 40% of U.S. adults live with obesity1, and while lifestyle changes like healthier eating and physical activity remain foundational, many are turning to new tools for added support. Weight loss medications, like glucagon-like peptide-1 (GLP-1) receptor agonists, commonly known by brand names like Ozempic and Wegovy (semaglutide) and Mounjaro (tirzepatide), are gaining in popularity with both consumers and healthcare providers for their ability to reduce appetite and promote an average of 10% - 15% weight loss2. Today, about 1 in 8 adults have tried one of these medications3.  

Medications can help, but nutrition still matters... a lot

While the results from these medications can be transformative, they’re not without challenges. One of the biggest hurdles with weight loss medications is making sure your body still gets the nutrients it needs. With a reduced appetite, there is an increased risk for nutritional deficiencies and unintended loss of muscle and bone mass instead of just fat. Side effects such as nausea, constipation, or diarrhea can also make eating healthy more difficult.

Thats why nutrient-dense, high-protein meals are more important than ever, and choosing the right foods and building healthy eating habits is still key to long term success. It's important to prioritize high-quality lean protein, high-fiber foods, hydration and balanced meals with portion size in mind. Many find smaller, more frequent meals and avoiding high fat, high-sugar and spicy foods helps reduce negative side effects.

Lean beef for your wellbeing journey

If you are eating less overall, every bite counts. Incorporating lean beef into medication supported weight loss plans is not only smart... it’s strategic. While all cuts of beef support a healthy diet, leaner cuts can help you save calories while still providing the full list of essential nutrients only beef is known for.  This helps ensure that while calorie intake may be lower, nutrient intake remains robust, a key to long-term health and weight management success.  

Lean beef delivers a powerful package of nutrients in a small portion size. A three-ounce serving of cooked lean beef provides, on average4:

  • 25 grams of high-quality protein
  • About 170 calories
  • Nine other essential nutrients including iron, zinc, choline, B-vitamins, selenium, and phosphorus
This makes lean beef an ideal choice for preserving muscle, supporting bone health, strengthening the immune system, and preventing nutritional gaps5-8. As a source of bioavailable iron, beef can also help keep your energy levels up, which is particularly important during weight loss.  

Tips for Choosing Lean Beef

  • Look for lean cuts by looking for “round” or “loin” on the name (Sirloin, Tenderloin, Top Round, etc).
  • Ground beef that is 93% lean or leaner meets government guideline for “lean”

Recipe inspiration: supporting weight loss without sacrificing flavor

Whether you’re looking for high-protein snacks, portion control options, or meal prep ideas, beef can fit nicely into a balanced, medication-supported weight loss plan. The goal? Keep meals nutrient-rich, easy to prepare and satisfying in small servings.

Incorporating beef is simple:

  1. Small bites for big impact- Mini meals can be perfect when you have a reduced appetite. Try one of these high-protein options. They are small in size but full of flavor and essential nutrients!

  2. Smart high protein snacks- Choosing recipes that are easily customizable allows for control over the portion size. Mix and match vegetables, marinades, and flavors to suit your taste preferences or spice tolerances. Kabobs are especially versatile to satisfy any size of appetite. One skewer or two – it's up to you! For Kabob inspiration and tips, click here!

"Including lean beef into medication supported weight loss plans is not only smart... it's strategic."

Mini Beef Tacos with Citrus Salsa

Mini Beef Tacos with Citrus Salsa

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Grilled Steak & Vegetable Salad

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  1. Batch cooking & meal prep made easy

    2. Meal prep through batch cooking is a great way to create ready-to-go, high-protein meals. Cook family-sized portions with the intention of using leftovers (aka “planned -overs”) for multiple quick meals throughout the busy week.

    Try prepping proteins, like shredded pot roast or steak ahead of time. Quick stir-fry's are also a great option because they are customizable to add your favorite flavors paired with lean beef cuts and high fiber vegetables like broccoli, edamame, or bell peppers.  Need more inspiration? Our Beefy Sweet Potato Hash or Cuban Crispy Shredded Beef are our favorite quick and satisfying recipes for meal prep and leftovers.

  1. High protein, high fiber combos

    2. Pairing lean beef with high fiber foods like whole grains and leafy greens creates a nutrient dense combination that supports digestive and gut health. You know what that means... goodbye, constipation!

    The dishes below are high in fiber, full of flavor, and packed with protein... they check all the boxes!!

By choosing small but mighty high-protein meals that feature beef and high fiber foods, you can support your health goals in a sustainable and satisfying way. With tools and resources from Beef - It's What's For Dinner, incorporating beef as part of a healthy, balanced diet has never been easier- or more delicious!

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  1. Emmerich SD, Fryar CD, Stierman B, Ogden CL. Obesity and severe obesity prevalence in adults: United States, August 2021–August 2023. NCHS Data Brief, no 508. Hyattsville, MD: National Center for Health Statistics. 2024. DOI: https://dx.doi.org/10.15620/cdc/159281 
  2. Garvey WT, Batterham RL, Bhatta M. Two-year effects of semaglutide in adults with overweight or obesity: the STEP 5 trial. Nat Med 28, 2083–2091 (2022). https://doi.org/10.1038/s41591-022-02026-4 
  3. Montero A, Sparks G, Presiado M, Hamel L. KFF Health Tracking Poll May 2024: The Public’s Use and Views of GLP-1 Drugs. KFF. 2024. https://www.kff.org/health-costs/poll-finding/kff-health-tracking-poll-may-2024-the-publics-use-and-views-of-glp-1-drugs/
  4. U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central. [Internet]. [cited (May 21, 2024)]. Available from https://fdc.nal.usda.gov/. NDB#13364. 
  5. He W, Connolly ED, Cross HR, Wu G. Dietary protein and amino acid intakes for mitigating sarcopenia in humans. Crit Rev Food Sci Nutr. 2025;65(13):2538-2561. doi:10.1080/10408398.2024.2348549 
  6. Liu Z-M, Huang Q, Long H-H, Li S-Y, Wu Y, Zhang S-J, Tang X-Y, Chen Y-M. Increased Dietary Intakes of Total Protein, Animal Protein and White Meat Protein Were Associated with Reduced Bone Loss—A Prospective Analysis Based on Guangzhou Health and Nutrition Cohort, South China. Nutrients. 2023; 15(6):1432. https://doi.org/10.3390/nu15061432  
  7. Wood AC, Graca G, Gadgil M, et al. Untargeted metabolomic analysis investigating links between unprocessed red meat intake and markers of inflammation. Am J Clin Nutr. 2023;118(5):989-999. doi:10.1016/j.ajcnut.2023.08.018 
  8. Agarwal S, Fulgoni VL 3rd. Contribution of beef to key nutrient intakes in American adults: an updated analysis with NHANES 2011-2018. Nutr Res. 2022;105:105-112. doi:10.1016/j.nutres.2022.06.009