What to Eat on GLP-1: A Practical Guide to Feeling Nourished (Not Depleted)
Starting a GLP-1 medication can feel like stepping into unfamiliar territory.
Many people starting a GLP-1 medication like Ozempic or Wegovy ask what to eat to support healthy weight loss and muscle preservationYour appetite shifts.
Portions get smaller.
Some foods suddenly feel unappealing.
Energy may fluctuate.
And one of the biggest questions becomes:
“What am I actually supposed to eat now?”
While GLP-1 medications can reduce hunger and support weight loss, they don’t automatically ensure balanced nutrition. In fact, because appetite is suppressed, it becomes even more important to be intentional about what goes on your plate.
This isn’t about eating less.
It’s about eating strategically.
The Goal: Preserve Muscle, Stabilize Energy, Support Metabolism
When appetite decreases, many people unintentionally:
Under-eat protein
Skip meals
Rely on convenience carbs
Eat very small portions with little nutrient density
Over time, that can lead to:
Muscle loss
Fatigue
Slower metabolism
Nutrient deficiencies
Hair thinning
Feeling “weak” instead of strong
The goal on GLP-1 isn’t just weight loss.
It’s sustainable nourishment.
What to Prioritize on GLP-1
Think in terms of nutrient density per bite.
Since you may be eating less overall, each meal matters more.
Protein Is Essential on a GLP-1 Diet
Protein is non-negotiable.
It helps:
Preserve lean muscle
Maintain metabolic rate
Stabilize blood sugar
Improve satiety
Reduce cravings
Aim for:
20–30g protein per meal
80–100g daily (depending on body size and goals)
Practical protein sources:
Greek yogurt
Eggs
Cottage cheese
Salmon
Chicken
Tofu or tempeh
Protein smoothies (especially helpful if appetite is low)
If full meals feel overwhelming, think:
Smaller portions + high protein focus.
2. Fiber for Digestive Support
GLP-1 medications can slow digestion, which may lead to constipation.
Fiber helps regulate digestion and support gut health.
Focus on:
Chia seeds
Ground flax
Berries
Leafy greens
Lentils
Oats
Avocado
Pair fiber with adequate hydration.
3. Balanced Carbohydrates
Cutting carbs too low while on GLP-1 can worsen fatigue and cravings later.
Instead, choose:
Quinoa
Sweet potatoes
Brown rice
Steel-cut oats
Fruit
Beans
Pair carbs with protein and fat to prevent blood sugar swings.
4. Healthy Fats (In Moderate Amounts)
Fat is important for:
Hormone production
Nutrient absorption
Satiety
But very high-fat meals may increase nausea for some.
Keep portions moderate:
Olive oil
Avocado
Nuts
Seeds
Fatty fish
Listen to your tolerance.
5. Hydration Is Critical
Appetite suppression can reduce thirst cues too.
Aim for:
80–100 oz water daily
Electrolytes if needed
Herbal tea
Broths
Hydration supports energy, digestion, and overall well-being.
Common Nutrition Mistakes on GLP-1
Some foods may feel harder to tolerate:
Heavy fried meals
Very high-fat fast food
Large portions
Sugary drinks
Alcohol
Pay attention to your body’s feedback.
The goal is not restriction — it’s responsiveness.
How to Build a Balanced GLP-1 Meal Plan
If you want a simple visual:
½ plate: Non-starchy vegetables
¼ plate: Lean protein
¼ plate: Fiber-rich carbohydrate
Add healthy fat in moderation
This keeps meals balanced without overthinking.
Common Mistakes on GLP-1
Skipping protein because you’re not hungry
Eating very little all day, then crashing at night
Ignoring strength training
Relying on snack foods instead of meals
Not planning ahead
Structure matters more when appetite is reduced.
I’ll Leave You with This…
GLP-1 medications can be powerful tools.
But food still matters.
The goal isn’t just eating less — it’s eating well.
When you prioritize protein, fiber, balanced carbs, and hydration, you support:
Metabolic health
Muscle preservation
Energy stability
Long-term sustainability
Weight loss without nourishment is not success.
Sustainable nourishment is.
Want a Structured, Done-for-You Approach?
If you’re on a GLP-1 medication and feeling unsure how to structure your meals, the GLP-1 Support Meal Plan from Food Is Medicine Kitchen was created to remove the guesswork.
It includes:
High-protein weekly meal plans
Balanced recipes
Grocery lists with Instacart integration
A practical framework for sustainable nourishment
You can explore it here:
No extremes.
No restriction.
Just structured, supportive nutrition designed for real life.
FAQs About Eating on GLP-1
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Most individuals benefit from 20–30 grams of protein per meal to preserve lean muscle mass and support metabolism.
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Yes. Balanced, fiber-rich carbohydrates like quinoa, fruit, and oats can help maintain energy and prevent crashes.
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Very high-fat, fried, or heavily processed foods may worsen nausea or digestive discomfort.
When we eat better, we live better,
Courtney Wagner,
Founder, Food is Medicine Kitchen + Courtney Wagner Wellness
