GLP-1 meds reduce your appetite and slow your digestion. That means every bite counts more.
Here's how to eat well on treatment.
Protein First
Protein is the most important thing to focus on. It:
- Keeps your muscle while you lose weight
- Keeps you full longer
- Supports your metabolism
Aim for 60-80g of protein per day. See our simple protein goal guide for how to hit that.
Good Protein Sources
- Chicken, turkey, fish
- Greek yogurt, cottage cheese
- Eggs
- Beans and lentils
- Tofu
- Protein shakes (when you need them)
Drink Water
Water is essential on GLP-1 meds. Aim for at least 64 oz per day. It helps with side effects, supports your metabolism, and can reduce hunger.
What to Focus On
- High-protein foods at every meal
- Lots of vegetables
- Whole grains in moderation
- Healthy fats
What to Limit
- Processed foods
- Too much sugar
- Fried foods (they worsen stomach side effects)
- Alcohol
A Sample Day
Breakfast: Greek yogurt with berries and nuts
Lunch: Grilled chicken salad with vegetables
Snack: Cottage cheese or hard-boiled eggs
Dinner: Baked fish with roasted vegetables
Common Challenges
Not Hungry
Eat anyway — at least small amounts. Focus on nutrient-dense foods. Track your protein.
Food Aversions
Try different protein sources. Smoothies are often easier to tolerate. Eat small, frequent meals.
Taste Changes
Usually temporary. Try different flavors and textures. Be patient.
The Bottom Line
Good nutrition makes GLP-1 treatment work better. Prioritize protein, drink water, and focus on whole foods.
Talk to your doctor or a dietitian for personalized nutrition advice. This article is for information only and is not medical advice.
