What to eat when you are on a GLP-1?

January 3, 2026 •

4 min read

According to UCHealth dietitians, people on GLP-1 drugs may need to eat around 50% less than normal, making deliberate and nutrient-dense food choices crucial for avoiding deficiencies and managing side effects.

Quick Summary

A GLP-1 diet prioritizes lean protein, fiber-rich vegetables, and healthy fats while limiting greasy and sugary foods. This approach helps manage appetite, mitigate common side effects like nausea and constipation, and maintain muscle mass during weight loss.

Key Points

Prioritize Protein: Focus on lean protein sources like chicken, fish, eggs, and tofu at every meal to preserve muscle mass and enhance satiety.
Increase Fiber Intake: Incorporate high-fiber vegetables, fruits, and whole grains to regulate digestion and combat potential constipation from GLP-1 medications.
Stay Hydrated: Drink plenty of water throughout the day, as GLP-1s can suppress thirst, increasing the risk of dehydration.
Eat Smaller, More Frequent Meals: Opt for 4-6 smaller, balanced meals and snacks to avoid overwhelming your slowed digestion and reduce the risk of nausea.
Limit Trigger Foods: Avoid greasy, fried, sugary, and high-fat foods, which can intensify common gastrointestinal side effects.
Practice Mindful Eating: Chew food slowly and pay attention to your body's fullness cues to prevent overeating and digestive discomfort.
Create a Sustainable Meal Plan: Prep balanced, nutrient-dense meals and snacks in advance to ensure consistent intake, especially when appetite is low.

Navigating Nutrition on a GLP-1

Using a GLP-1 agonist like Ozempic, Wegovy, or Mounjaro can significantly impact appetite and digestion, making strategic eating essential for success. The goal is to nourish your body with nutrient-dense foods, manage potential gastrointestinal side effects, and preserve muscle mass while reducing overall calorie intake. By focusing on the right macronutrients and adopting mindful eating habits, you can enhance the medication's effectiveness and achieve your health goals.

The Pillars of a GLP-1-Friendly Diet

Prioritize Lean Protein

Protein is the most important nutrient when you're on a GLP-1. It helps you feel full longer and is crucial for preserving muscle mass, which can be lost during weight reduction. Aim for 20-30 grams of protein per meal from lean, easily digestible sources. Eating protein first can maximize its satiating effects.

Best sources of lean protein:

Skinless chicken breast
Fish and seafood (salmon, tuna, shrimp)
Eggs and egg whites
Tofu and tempeh
Greek yogurt and cottage cheese
Legumes (lentils, chickpeas, black beans)
High-protein shakes (especially when appetite is low)

Fill Up on Fiber

Fiber is essential for managing blood sugar and promoting digestive health, which is critical for counteracting the constipation that can accompany GLP-1 use. Include plenty of non-starchy vegetables, whole fruits, and legumes.

Best sources of fiber:

Leafy greens (spinach, kale, arugula)
Cruciferous vegetables (broccoli, Brussels sprouts, cauliflower)
Berries (strawberries, blueberries)
Legumes (lentils, beans)
Whole grains (oats, quinoa) in moderation

Incorporate Healthy Fats

Healthy fats contribute to satiety and hormone function but should be consumed in moderation, as large, high-fat meals can worsen nausea.

Best sources of healthy fats:

Avocado
Olive oil
Nuts and seeds
Fatty fish (salmon)

Foods to Limit or Avoid on a GLP-1

Certain foods can exacerbate common gastrointestinal side effects, so it's wise to limit or avoid them, especially when you first start treatment.

Foods that may cause discomfort:

Greasy and fried foods: Burgers, fries, and creamy sauces can worsen nausea and bloating.
Sugary foods and drinks: Candy, soda, and pastries cause blood sugar spikes and provide empty calories.
Refined carbohydrates: White bread, white pasta, and crackers offer little nutritional value and can affect blood sugar.
Spicy and acidic foods: These can trigger or worsen heartburn and nausea in some individuals.
Alcohol: Can interfere with blood sugar control and worsen nausea.

Managing Common GLP-1 Side Effects with Food

For Nausea: Eat smaller, more frequent meals. Opt for bland, easy-to-digest foods like bananas, rice, toast, and applesauce. Ginger tea can also help.
For Constipation: Gradually increase fiber and fluid intake. Ensure you drink at least 64 ounces of water daily. Prunes or psyllium husk can also provide relief.
For Low Appetite: If you're struggling to eat enough, focus on soft or liquid meals like protein shakes, smoothies, and soups.

Sample GLP-1 Meal Comparison


Meal Type	GLP-1 Friendly Options	GLP-1 Unfriendly Options
Breakfast	Scrambled egg whites with spinach; Greek yogurt with berries and chia seeds	Sausage and bacon with white bread toast; Sugary cereal with full-fat milk
Lunch	Grilled chicken salad with olive oil vinaigrette; Chicken and brown rice bowl with steamed veggies	Fried chicken sandwich on a white bun; Large, greasy pizza
Dinner	Baked salmon with roasted broccoli and sweet potato; Turkey stir-fry with mixed vegetables and quinoa	Large, fatty steak with cream-based sauce; Heavy pasta dish with Alfredo sauce
Snack	Cottage cheese with pineapple chunks; Handful of almonds; Protein shake	Bag of potato chips; Large pastry; Soda

A Week in the Life: Meal Planning on a GLP-1

Creating a routine can prevent poor food choices, especially when appetite is suppressed. Here is a simple meal plan focusing on balanced nutrition:

Breakfast: Protein oatmeal made with oats, protein powder, and berries.
Lunch: Chicken breast over a bed of quinoa and mixed greens.
Dinner: Baked white fish with roasted asparagus and brown rice.
Snack: Greek yogurt with a small amount of fruit and almonds.
Breakfast: Scrambled eggs with sautéed spinach and a side of half an avocado.
Lunch: Leftover chicken and brown rice bowl from the previous night.
Dinner: Turkey meatballs simmered in a light tomato sauce with zucchini noodles.
Snack: Edamame or a handful of nuts.

Importance of Hydration

Beyond just eating, proper hydration is a critical, yet often overlooked, component of a GLP-1 diet. The medication can sometimes reduce your sense of thirst, increasing the risk of dehydration and constipation. Make a conscious effort to drink plenty of water throughout the day. Herbal tea or water with fruit slices can add flavor without sugar.

Best practices for hydration:

Drink water between meals to avoid feeling too full to eat.
Keep a water bottle with you at all times as a reminder.
Limit dehydrating beverages like caffeine and alcohol.

Mindful Eating Techniques

With reduced appetite, mindful eating is more important than ever. Eating slowly and chewing your food thoroughly gives your body time to register fullness, preventing discomfort. Start with a small portion and wait 15-20 minutes before deciding if you need more. This practice encourages you to listen to your body's new hunger and fullness cues.

Conclusion

While a GLP-1 medication can be a powerful tool for managing diabetes or weight, a well-planned nutritional strategy is essential for optimizing its benefits and minimizing side effects. Prioritizing lean protein, high-fiber foods, and adequate hydration while limiting high-fat and sugary items will set you up for success. By listening to your body, practicing mindful eating, and perhaps working with a healthcare professional or dietitian, you can build sustainable eating habits that support your health journey beyond medication. A consistent, nutrient-dense diet works in tandem with your medication to promote overall well-being and lasting results.

For more detailed guidance and recipes, consider exploring resources from reputable health organizations like the Ohio State University's Wexner Medical Center which offers helpful insights on nutrition while on GLP-1 medications.

Disclaimer: The information provided is for general knowledge and is not a substitute for professional medical advice. Always consult your healthcare provider or a registered dietitian before making significant changes to your diet, especially when on medication.

Frequently Asked Questions

To combat nausea, focus on bland, easy-to-digest foods like bananas, rice, toast, and applesauce. Smaller, more frequent meals, along with sipping on ginger tea or clear broth, can also provide relief.

Yes, you should still eat carbohydrates, but prioritize complex carbs like whole grains (oats, quinoa, brown rice), sweet potatoes, and legumes over refined carbs. These options provide sustained energy and fiber without causing rapid blood sugar spikes.

To prevent constipation, increase your intake of high-fiber foods such as vegetables, fruits, and legumes, and ensure you are drinking at least 64 ounces of water daily. Gentle exercise, like walking, can also help.

If your appetite is very low or you experience significant nausea, liquid meals like protein shakes, smoothies, and nutrient-dense soups are excellent options to ensure you receive adequate nutrition. You should still aim for a varied diet of whole foods when possible.

It is generally recommended to limit or avoid alcohol while on a GLP-1. Alcohol can worsen gastrointestinal side effects like nausea and bloating, and it can interfere with blood sugar regulation.

Protein is extremely important for preventing muscle loss during weight loss on a GLP-1. Since you're consuming fewer calories, ensuring you get enough protein (ideally 20-30 grams per meal) helps your body preserve lean muscle mass.

GLP-1s can quiet 'food noise,' but if cravings arise, focus on balanced meals with protein and fiber to stay full. Choose nutrient-dense snacks like nuts, seeds, or Greek yogurt over sugary or processed options.

Not necessarily. GLP-1 medications naturally reduce appetite, making calorie counting less critical for most. Focusing on food quality and balanced portions is often enough, though brief tracking can be useful if weight loss stalls.