What to Eat on GLP-1 Medications: A Practical Nutrition Guide

When you start a GLP-1 medication, your relationship with food changes. With reduced appetite and slower digestion, what you eat matters more than ever. This guide helps you make every bite count.

Core Principles

1. Protein First

Protein is your top priority for several reasons:

• Preserves muscle mass during weight loss
• Keeps you satisfied longer than carbs or fats
• Supports metabolism as you lose weight
• Prevents hair loss and other protein-deficiency issues

Target: 60-100g protein daily, or roughly 25-30g per meal.

2. Hydration is Critical

GLP-1 medications can cause dehydration through:

• Reduced food intake (less water from food)
• Potential vomiting or diarrhea
• Delayed gastric emptying

Target: 64+ ounces of water daily. Sip throughout the day rather than large amounts at once.

3. Small, Frequent Meals

Your stomach empties more slowly on GLP-1s. Large meals lead to:

• Nausea and discomfort
• Vomiting in some cases
• Extended feelings of fullness

Strategy: 4-6 small meals rather than 2-3 large ones.

Foods to Prioritize

Non-Starchy Vegetables

Load up on vegetables that provide nutrients without excess calories:

• Leafy greens (spinach, kale, arugula)
• Broccoli, cauliflower, Brussels sprouts
• Peppers, tomatoes, cucumbers
• Zucchini, asparagus, green beans

Healthy Fats (in moderation)

Fats are calorie-dense, so portions matter:

• Avocado (1/4 to 1/2)
• Olive oil (1-2 tablespoons)
• Nuts and seeds (small handful)
• Fatty fish (salmon, sardines)

Foods to Limit

Avoid or Minimize

• Fried foods - Often trigger nausea
• High-fat dairy - Ice cream, heavy cream, full-fat cheese
• Sugary foods - Provide calories without nutrition
• Processed foods - Often high in sodium and low in nutrients
• Carbonated drinks - Can worsen bloating
• Alcohol - Empty calories and can worsen side effects

Be Careful With

• Red meat - Can be harder to digest; choose lean cuts
• High-fiber foods - Introduce gradually to avoid GI issues
• Spicy foods - May worsen nausea for some people

Sample Meals

Here are practical meal ideas that work well on GLP-1 medications:

Breakfast Options

• 2 eggs with spinach and a slice of whole grain toast
• Greek yogurt (plain) with berries and a tablespoon of nuts
• Protein smoothie with protein powder, spinach, and banana
• Cottage cheese with sliced fruit

Lunch Options

• Grilled chicken salad with olive oil dressing
• Turkey and cheese roll-ups with vegetables
• Soup with lean protein and vegetables
• Tuna salad (light on mayo) in lettuce wraps

Dinner Options

• Baked salmon with roasted vegetables
• Grilled chicken breast with steamed broccoli
• Shrimp stir-fry with zucchini noodles
• Lean beef with mixed vegetables

Snacks

• String cheese
• Hard-boiled egg
• Small handful of almonds
• Protein bar (low sugar)
• Cottage cheese

Eating Strategies

Before Meals

• Drink a small amount of water (not too much)
• Prepare smaller portions than you think you need
• Have protein ready to eat first

During Meals

• Eat slowly and mindfully
• Chew thoroughly
• Stop eating when comfortable, not full
• Put your fork down between bites

After Meals

• Don't lie down immediately
• Take a gentle walk if possible
• Wait 30+ minutes before drinking large amounts

This content is for educational purposes. Individual nutritional needs vary. Consider working with a registered dietitian for personalized guidance, especially if you have other health conditions.