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

The Core Challenge

You're eating less—sometimes a lot less. Every bite counts more than ever. The goal isn't just weight loss; it's losing fat while preserving muscle and getting adequate nutrition from reduced calories.

The Priority Order

How to Structure Every Meal

1 Protein first. Always. Start with your protein source before anything else. This ensures you get enough even when appetite drops.

2 Vegetables second. Fiber, micronutrients, volume. These fill you up with minimal calories.

3 Complex carbs last. If you have room. Whole grains, legumes, starchy vegetables.

What to Eat

✓ Prioritize These

• Lean proteins (chicken, fish, eggs, Greek yogurt)
• Legumes (beans, lentils)
• Non-starchy vegetables
• Whole grains (quinoa, oats)
• Healthy fats (avocado, nuts, olive oil)
• Low-sugar fruits (berries)
• Bone broth
• Protein shakes (when struggling to eat)

✗ Minimize or Avoid

• Fried and greasy foods (worsen nausea)
• High-fat meals (slow digestion further)
• Sugary foods and drinks
• Processed/ultra-processed foods
• Large portions (you'll regret it)
• Alcohol (see our alcohol guide)
• Carbonated drinks (bloating)
• Spicy foods (if causing issues)

Practical Eating Strategies

Eat smaller, more frequent meals. Your stomach empties slower. Three big meals becomes 4-5 smaller ones. Think snack-sized portions.

Stop before you're full. On GLP-1s, "full" comes faster and hits harder. Eat until you're satisfied, not stuffed. You can always eat more later.

Chew thoroughly. Slowing down helps digestion and lets your brain register satiety. Race eating leads to nausea.

Stay hydrated—but not during meals. Drink water between meals, not with. Liquid + food + slowed digestion = discomfort.

Keep easy protein on hand. Greek yogurt, cottage cheese, deli turkey, protein shakes. When appetite is low, grab these first.

When You Can't Eat Much

Some days, appetite is nearly gone. On these days: prioritize liquid protein (shakes, bone broth), take a multivitamin, stay hydrated with electrolytes. Don't force large meals—but do get some protein in.

Sample Day

Breakfast: 2 eggs + half avocado + small handful spinach
Snack: Greek yogurt (plain) with berries
Lunch: Grilled chicken salad with olive oil dressing
Snack: Handful almonds + string cheese
Dinner: Salmon + roasted vegetables + small portion quinoa

This hits ~100g protein, plenty of vegetables, moderate healthy fats, limited processed carbs. Adjust portions based on your appetite.

The Bottom Line

On GLP-1 medications, every bite counts. Prioritize protein at every meal—eat it first. Add vegetables for fiber and nutrients. Minimize greasy, fried, and processed foods that worsen side effects. Eat smaller, more frequent meals. Stop before you're overly full. Keep easy protein sources on hand for low-appetite days. The goal is maximizing nutrition from reduced calories while preserving muscle mass.

Sources

Clinical nutrition recommendations for GLP-1 patients.
Protein requirements during weight loss (muscle preservation research).
Side effect management dietary strategies.