Eating Well on GLP-1 Medications: A Complete Nutrition Guide

If you're taking a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, your nutritional needs are unique. This guide covers everything you need to know about eating well while on these medications.

Understanding GLP-1 Medications

GLP-1 (glucagon-like peptide-1) receptor agonists work by:

• Slowing stomach emptying
• Reducing appetite
• Improving blood sugar control
• Promoting feelings of fullness

This means your eating patterns need to adapt to get the best results while avoiding side effects.

Key Nutritional Priorities

1. Prioritize Protein

With reduced appetite and calorie intake, protecting muscle mass is crucial. Aim for:

• **100-130g protein daily** (or 0.7-1g per pound of goal body weight)
• Protein at every meal and snack
• Quality sources: lean meats, fish, eggs, Greek yogurt, legumes

2. Smaller, More Frequent Meals

Instead of 3 large meals, try:

• **5-6 smaller meals** throughout the day
• **300-400 calories** per meal
• This approach helps prevent nausea and ensures adequate nutrition

3. Easy-to-Digest Foods

Slower gastric emptying means certain foods may cause discomfort:

Focus on:

• Lean proteins (chicken, fish, eggs)
• Cooked vegetables
• Complex carbohydrates
• Soups and smoothies

Limit or avoid:

• Fried or greasy foods
• Very spicy dishes
• Carbonated beverages
• Large portion sizes

4. Stay Hydrated

GLP-1 medications can increase risk of dehydration:

• Aim for **64+ ounces of water** daily
• Sip throughout the day rather than large amounts at once
• Avoid drinking large amounts with meals

Managing Common Side Effects

Nausea

• Eat slowly and chew thoroughly
• Avoid lying down after eating
• Choose bland, mild foods when symptoms occur
• Ginger tea can help

Constipation

• Increase fiber gradually
• Stay well hydrated
• Include prunes or prune juice
• Stay physically active

Decreased Appetite

• Set reminders to eat
• Keep protein-rich snacks handy
• Focus on nutrient density, not volume

Sample Day of Eating

Breakfast (300-350 cal, 25-30g protein)

Greek yogurt parfait with berries and nuts

Mid-Morning Snack (150-200 cal, 15-20g protein)

Cottage cheese with cucumber slices

Lunch (300-350 cal, 25-30g protein)

Grilled chicken salad with quinoa

Afternoon Snack (150-200 cal, 15-20g protein)

Hard-boiled eggs with avocado

Dinner (300-350 cal, 25-30g protein)

Baked salmon with roasted vegetables

Important Reminders

1. **Always consult your healthcare provider** before making significant dietary changes

2. **Adjust portions** based on your appetite - it's normal to eat less

3. **Track your protein intake** to ensure adequate consumption

4. **Listen to your body** - stop eating when comfortably satisfied

Getting Personalized Support

Managing nutrition on GLP-1 medications can be challenging. That's why we've created specialized GLP-1 Support Meal Plans designed specifically for medication users - with high-protein, easy-to-digest recipes in perfect portions.

Your health journey is unique. The right nutrition can help you maximize your results while feeling your best.