Nutrition Hub
Your appetite has changed. Here’s how to make every bite count.
Important: This page is for educational purposes only. Nutritional needs vary based on your weight, activity level, medical history, and medications. Always discuss dietary changes with your doctor or a registered dietitian. Read our full Medical Disclaimer.
The GLP-1 Nutrition Challenge
Here’s the paradox of GLP-1 medications like Ozempic®, Wegovy®, Mounjaro®, and Zepbound®: they work by reducing your appetite, but that creates a new problem. When you’re eating significantly less food, every calorie you consume needs to do more work.
Without intentional nutrition, your body will break down muscle for energy alongside fat. Research from the STEP trials shows that up to 40% of weight lost on GLP-1 medications can be lean mass rather than fat — unless you take steps to prevent it. The two most important steps? Adequate protein and resistance training.
Protein: Your #1 Priority
If there’s one nutritional principle to focus on while taking GLP-1 medications, it’s this: eat protein first, at every meal. Current research suggests that people on GLP-1 medications who are actively losing weight should aim for:
1.2 – 1.6g protein per kg of body weight daily
Based on current clinical recommendations for preserving lean mass during weight loss
What does that look like in practice?
For a 180 lb (82 kg) person, that’s roughly 100–130g of protein per day. That might sound like a lot when you can barely finish half a meal. It’s doable — but it takes planning.
The key strategy: eat protein first at every meal. Before the carbs, before the vegetables, before anything else. When your stomach can only hold a small amount, make sure the protein gets in first.
High-Protein Foods That Work on GLP-1s
These foods pack the most protein into the smallest portions — exactly what you need when your appetite is suppressed.
🍗 Chicken Breast
31g protein per 100g
Lean, versatile, easy to digest. Shred it, dice it, or keep it simple with seasoning.
🥚 Eggs
6g protein per egg
Cheap, quick, and easy on a sensitive stomach. Hard-boiled eggs are a great grab-and-go option.
🐟 Fish & Seafood
20–25g protein per 100g
Salmon, tuna, shrimp, and cod are all excellent. Light and easy to digest — often tolerated well during early weeks.
🌱 Tofu & Tempeh
8–19g protein per 100g
Great plant-based options. Tempeh has nearly double the protein of tofu and is easier to digest for many people.
🥛 Greek Yoghurt
15–20g protein per serving
A GLP-1 community favourite. Choose plain, non-fat or low-fat for maximum protein density. Add berries for flavour.
🧀 Cottage Cheese
11g protein per 100g
Slow-digesting casein protein keeps you full longer. Eat it plain, with fruit, or blend it into smoothies.
🥤 Protein Shakes
20–40g protein per shake
A lifesaver on days when eating feels impossible. Whey or plant-based — both work. Sip slowly to avoid nausea.
Pro tip: A digital food scale is invaluable for tracking protein accurately when your portions are small. It takes the guesswork out entirely.
Meal Timing: Smaller and More Often
The traditional three-meals-a-day pattern often doesn’t work well on GLP-1 medications. Your stomach empties more slowly, and large meals are more likely to trigger nausea and bloating. Instead, many GLP-1 users find success with:
- 5–6 small meals or snacks spread throughout the day instead of 2–3 large meals
- Protein first at every eating occasion — start with the protein on your plate before touching anything else
- Stop eating before you feel full — with delayed gastric emptying, fullness signals arrive late. If you eat until you feel full, you’ve probably eaten too much
- Don’t drink large amounts of liquid with meals — it takes up stomach space. Sip instead, and hydrate between meals
- Eat slowly and chew thoroughly — aim for 20–30 minutes per meal. Your slowed digestion needs extra help
Hydration: More Important Than You Think
Dehydration is one of the sneakiest problems on GLP-1 medications. When you eat less, you also take in less water from food (which normally accounts for about 20% of daily water intake). Meanwhile, GI side effects like nausea and diarrhea can deplete fluids further.
💧 Aim for 2–3 litres (64–100 oz) of water daily
Set reminders on your phone. Carry a water bottle. Sip throughout the day rather than gulping large amounts.
Adequate hydration also helps with constipation, headaches, fatigue, and overall GI comfort — many of the most common side effects improve with better hydration alone.
Supplements to Discuss with Your Doctor
When you’re eating less, it’s harder to get everything your body needs from food alone. These are supplements that many GLP-1 users find helpful — but talk to your doctor or pharmacist before starting any supplement, as they can interact with medications.
Protein Powder
When hitting protein targets through food alone is difficult. Whey isolate or plant-based blends. Mix with water or milk for a quick 20–40g boost.
Fibre Supplement
Psyllium husk (Metamucil) or similar. Helps with constipation — a common GLP-1 side effect. Start with a small dose and increase gradually.
Electrolytes
Sodium, potassium, and magnesium. Eating less means fewer electrolytes from food. Sugar-free electrolyte powders help prevent headaches and fatigue.
Multivitamin
A good insurance policy when food intake drops significantly. A standard daily multivitamin helps fill gaps in micronutrients like iron, B12, and vitamin D.
Meal Plans & Recipes
We’re developing high-protein, GLP-1-friendly meal plans and simple recipes designed for smaller appetites. Each recipe will include protein counts and serving suggestions.
Coming soon — check back or subscribe to our newsletter for updates.
Medical Disclaimer: Nutritional needs are highly individual. The protein targets and guidelines on this page are based on general clinical recommendations and are not personalised medical advice. Always consult your doctor or a registered dietitian for guidance specific to your situation. Full disclaimer.