Eat Well on GLP-1 Medications Without Losing Muscle or Energy
A 4-week nutrition plan to support satiety, GI tolerance, metabolic health, and protein needs for people using medications like Ozempic, Wegovy, and Zepbound.
Delivered Weekly to Your Inbox
If You’re Using GLP-1 Medications and Experiencing…
Low appetite or poor meal completion
Nausea or early fullness
Constipation or delayed digestion
Low protein or muscle loss concerns
Blood sugar swings
Fatigue or low energy
Nutrient gaps due to reduced intake
…this plan was designed for you
Nutrition Plays a Critical Role on GLP-1s
GLP-1 medications slow digestion and alter appetite signaling. Smart nutrition helps you:
Maintain Protein & Muscle Mass
Low appetite + reduced intake → muscle wasting risk. We emphasize protein-first meals with strategic distribution.Promote Satiety Without Discomfort
Right balance of protein + fiber + low-volume foods supports fullness without overwhelming digestion.Support Gut Motility
Certain fibers + hydration patterns reduce constipation (common side effect).Stabilize Blood Sugar
Macronutrient timing prevents glucose swings that lead to cravings when appetite returns.Meet Micronutrient Needs
Reduced meal frequency often leads to nutrient gaps — plan ensures adequacy.
A Complete GLP-1 Nutrition Protocol
Includes:
✔ 4-week GLP-1 Support Meal Plan
✔ 60+ functional recipes for low appetite + tolerance
✔ Weekly grocery lists
✔ Instacart integration
✔ GI tolerance modification guide
✔ Protein-first strategy framework
✔ Low-volume high-nutrient meals
✔ Constipation support protocol (dietary)
✔ Micronutrient replacement framework
Delivered weekly so you’re not overwhelmed
WHAT’S ON THE MENU (EXAMPLES)
Breakfast
Protein smoothie with collagen + almond butter
Cottage cheese + berries + chia
Turkey scrambled eggs with spinach + goat cheese
Lunch
Salmon quinoa bowl with cucumbers + tahini
Chicken shawarma plate with hummus + pickled veg
Lentil soup with olive oil + lemon
Dinner
Bison chili with avocado
Coconut curry shrimp + rice
Sheet-pan chicken with herbs + potatoes
Low-volume protein snacks
Greek yogurt + chia
Soft-boiled eggs + olive oil
Protein pudding (dairy or non-dairy)
This plan is:
✓ Protein-forward
✓ High fiber (soluble + insoluble)
✓ Low added sugar
✓ Moderate carb (balanced, not keto)
✓ Plant-forward with omnivore options
✓ Gluten optional
✓ Dairy optional
Most people notice:
✨ Better tolerance with meals
✨ Reduced nausea + GI discomfort
✨ More stable energy
✨ Improved satiety without forceful eating
✨ Better digestion + bowel regularity
✨ Preserved lean muscle
✨ Smoother glucose balance
FAQs
Is this safe while taking GLP-1 meds?
1
Yes — this plan was built specifically for people on GLP-1 medications.
Will this help if my appetite is low?
2
Yes — recipes are nutrient-dense and lower volume to support completion.
Is this a weight loss diet?
3
No — it’s a metabolic support plan. Weight changes may occur due to the medication.
Can I do this if I’m vegetarian?
4
Yes — plant-based swaps are included.