I Lost 130 Pounds on GLP-1s and Here Are 3 High-Protein Foods I Eat Every Single Day
When it comes to dieting and losing weight, there's no need to recreate the wheel to find a plan that works. Millions of people have "been there and done that" successfully, and those stories are an extraordinary source of information. The key is finding one plan—or a combination of a few—that will work best for you. It's essential to have a plan in force that's sustainable so you will be inclined to stick with it.
With the use of GLP-1 medications for weight loss at an all-time high, we reached out to one of those individuals who dropped 130+ pounds while using GLP-1s. One of her secrets? Sticking with a high-protein diet.
She Lost 137 Pounds While Taking GLP-1s
We spoke with Twaun, who lost a total of 137 pounds over a period of 1 year and nine months. Here's how she accomplished her life-changing transformation.
"I started my weight-loss journey February 22, 2023 at 394.4 pounds. My last weigh-in was December 4, 2025 at 257.9 pounds. I started Wegovy and lost 95 lbs in 1 year and 9
months. I started Zepbound in December of 2024. I'm down 137 pounds," Twaun shares. "My weight loss was slow and steady. I chose to eat every four to five hours to continue to fuel my body. By doing this, it prevented muscle loss."
She Structured Her Meals Around Protein—Specifically Protein Brownies and Pickled Eggs
Twaun regularly followed certain steps in order to be successful.
She built her meals around protein. Her biggest sources? Pickled eggs, clear path protein drinks, and protein brownies. Twaun also adds protein to her coffee drinks. In order to assure she keeps her protein levels high, she tracks everything she consumes on her FitnessPal app.
How Protein Helped Twaun During Her Weight-Loss Journey
"My focus on protein during my weight-loss journey comes from how I was raised—growing up [using] protein for strength, muscle health, and overall wellness," Twaun tells us. "Pairing protein with fiber helped keep me full longer, supported my muscles as my body changed, and allowed me to lose weight in a sustainable way. This journey has been about honoring what I was taught, listening to my body, and building a healthier lifestyle one intentional choice at a time with a father who was a professional bodybuilder. I learned early on the importance [of consuming sufficient protein]."
She Ate Every Four to Five Hours To Ensure She Was Getting Enough Nutrients
She fueled her body regularly. Twaun did this by eating every four to five hours each day to ensure her body was getting enough protein, nutrients, and calories.
"This structure helped prevent extreme hunger, supported my energy levels, and protected my muscle health," Twaun explains. "By staying consistent with balanced meals and protein-forward snacks, I was able to care for my body, maintain progress, and build sustainable habits that support long-term wellness."
She Slowly Added Strength Training and Cardio to Her Routine
Twaun gradually added cardio and strength training to her daily routine, making sure she could sustain it long-term. After all, slow and steady wins the race. She began walking three miles each day, then bumped her strides up to four miles, six days each week.
"From there, I added weight training two days a week to build strength. As my consistency grew, I invested in a Peloton bike, riding two to three days a week and incorporating Peloton strength classes two to three days a week," Twaun tells us. "Today, my routine has evolved into four days a week of Peloton cycling and three days a week of Peloton weight training. This progression allowed me to build endurance, strength, and confidence while honoring my body at every stage."
How GLP‑1s Helped Twaun Transform Her Life
Twaun's journey has been an extremely successful transformation in so many ways. Not only does she look and feel spectacular physically—she's also in a much better place emotionally and mentally.
"I'm grateful that I made the decision to start a GLP-1 medication as part of my journey, and honestly, I wish I had taken that step sooner," Twaun shares. "This experience has been life-changing. I feel excited, empowered, and proud of the progress I've made. Beyond the scale, the changes are visible in how my clothes fit—going from a size 26–28 to a 14–16, and from a 4X to an extra-large and even some large pieces."
The overall experience has boosted Twaun's confidence immensely, along with the satisfaction of owning her own health and wellness.
Curious what else GLP-1 drugs can do? Here's 5 Surprising Health Benefits of GLP-1 Drugs That Have Nothing to Do With Weight Loss.
