If you’ve recently started a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, you’ve probably noticed some big changes in how you feel around food. These medications can be life-changing for managing weight and diabetes, but they also create unique nutrition challenges. Suddenly feeling full after a few bites or dealing with nausea might leave you wondering what to eat and how to stay healthy. This guide will help you navigate eating well on GLP-1s, with simple strategies to get the nutrients you need while managing side effects.

Understanding How GLP-1 Medications Change Your Eating Patterns

GLP-1 medications work by slowing down digestion and reducing hunger signals. This helps with weight loss but can make getting enough nutrients tricky. Many people experience:

• A dramatically reduced appetite, making it hard to eat enough food

• Feelings of fullness after just a few bites

• Nausea or upset stomach, especially after eating certain foods

• Constipation due to eating less fiber and drinking less water

• Food aversions or changing taste preferences

These changes mean you need to be more strategic about what you eat. Think of it as quality over quantity – when every bite counts, you want to make sure those bites are nutritious!

Protecting Your Muscles: Why Protein Matters More Than Ever

One of the biggest nutrition concerns with GLP-1 medications is muscle loss. When you lose weight quickly, some of that weight can come from muscle, not just fat. This is especially true if you’re not getting enough protein.

Jane, a 45-year-old teacher who started Ozempic last year, found this out firsthand: “I lost 40 pounds, which was great, but I started feeling weak and tired. My dietitian explained I wasn’t getting enough protein and helped me create a plan to protect my muscles.”

Most adults taking GLP-1s should aim for 1-1.5 grams of protein per kilogram of body weight daily. For a 180-pound person, that’s about 80-120 grams of protein per day – much more than many people naturally eat when their appetite is reduced.

Protein-Rich Foods That Work Well with GLP-1s

Not all protein sources work equally well when you’re on these medications. Some protein-rich foods that typically cause less nausea include:

• Greek yogurt (15-20g protein per cup)

• Cottage cheese (24g protein per cup)

• Egg whites or egg white omelets

• Protein shakes (especially whey or plant-based)

• Lean poultry like chicken breast

• White fish like tilapia or cod

Many people find that protein shakes are especially helpful, as liquids are often easier to consume when you’re feeling full quickly. Try blending protein powder with unsweetened almond milk, a small banana, and ice for a simple option.

Managing Common Side Effects Through Nutrition

The side effects of GLP-1 medications can be challenging, but smart food choices can help minimize them.

Side Effect	Helpful Nutrition Strategies	Foods to Try
Nausea	Small, frequent meals; ginger; bland foods	Ginger tea, crackers, plain rice
Constipation	Increase fiber gradually; stay hydrated	Berries, oatmeal, chia seeds
Fatigue	Focus on iron and B vitamins	Lean meats, eggs, fortified cereals
Feeling too full	Nutrient-dense, small portions	Smoothies, soups, hummus

Michelle, who’s been on Mounjaro for six months, shares: “The nausea was rough at first. My dietitian suggested ginger tea and eating smaller meals every few hours instead of three big ones. It made such a difference! Now I keep ginger chews in my purse for rough days.”

Smart Meal Planning When Every Bite Counts

When your appetite is reduced, meal planning becomes essential. The goal is to pack as much nutrition as possible into smaller amounts of food.

Think of each meal or snack as an opportunity to nourish your body. Try to include:

• A protein source (meat, eggs, dairy, or plant proteins)

• A vegetable or fruit for vitamins and fiber

• A small amount of healthy fat (olive oil, avocado, nuts)

Many people find that eating 5-6 very small meals works better than trying to eat three larger ones. This approach can help manage nausea while ensuring you get enough nutrients throughout the day.

Avoiding Nutrient Deficiencies: The Hidden Risk

One of the less obvious risks of GLP-1 medications is developing nutrient deficiencies. When you eat significantly less food, you’re also consuming fewer vitamins and minerals. Common deficiencies include:

• Vitamin B12 – essential for energy and nerve function

• Vitamin D – needed for bone health and immunity

• Iron – important for carrying oxygen in your blood

• Calcium – critical for bone strength

• Potassium – helps regulate blood pressure and muscle function

Robert, a 52-year-old who’s been on Wegovy for a year, explains: “I started getting weird tingling in my hands and feet. My dietitian ordered blood work that showed I was low in B12. Taking a supplement cleared it right up, but I wish I’d known sooner that this could happen.”

A registered dietitian can help determine if you need supplements based on your food intake and any blood tests your doctor orders. Never start supplements without professional guidance, as some can interact with medications or cause other issues.

Practical Meal Ideas That Work

With GLP-1s

Finding foods that work well with GLP-1 medications often requires some trial and error. Here are some meal and snack ideas that many people tolerate well:

Breakfast options:

• Greek yogurt with a small handful of berries and a sprinkle of nuts

• Egg white omelet with spinach and a little feta cheese

• Protein shake with added greens powder

Lunch options:

• Tuna salad (made with Greek yogurt instead of mayo) on cucumber slices

• Clear soup with added protein (chicken or tofu)

• Small chicken wrap with lettuce instead of tortilla

Dinner options:

• Baked white fish with roasted vegetables

• Ground turkey “bowl” with small amounts of vegetables and cauliflower rice

• Egg drop soup with extra egg whites for protein

Snack options:

• Hard-boiled egg

• String cheese

• Small protein shake

• Bone broth

Portion sizes will likely need to be much smaller than what you’re used to – sometimes just a few bites is enough.

Hydration: More Important Than Ever

Staying hydrated can be challenging on GLP-1 medications, but it’s crucial for avoiding constipation and helping your body function properly.

Some tips for staying hydrated include:

• Carrying a water bottle everywhere

• Setting reminders on your phone to sip water

• Flavoring water with cucumber slices or berries if plain water is unappealing

• Sipping throughout the day rather than trying to drink large amounts at once

Many people find they need to separate drinking from eating – try to drink water between meals rather than with meals to avoid feeling too full.

Working With a Dietitian: Your Secret Weapon for Success

The nutrition challenges of GLP-1 medications can be complex, which is why working with a registered dietitian can be incredibly valuable. A dietitian can:

• Create a personalized eating plan that works with your medication

• Help identify and address potential nutrient deficiencies

• Adjust your plan as your needs change

• Recommend specific supplements if needed

• Provide accountability and support

The best part? Many insurance plans, including Medicare, cover medical nutrition therapy for people with diabetes or other chronic conditions. This means you might be able to see a dietitian at little to no cost.

Sarah, who started Saxenda last year, says: “Meeting with my dietitian was a game-changer. She helped me figure out exactly what and when to eat to minimize side effects and keep my energy up. I only wish I’d made the appointment sooner!”

Conclusion

GLP-1 medications can be powerful tools for managing weight and diabetes, but they come with unique nutrition challenges. By focusing on protein, staying hydrated, and making every bite count, you can minimize side effects and protect your health while on these medications.

Remember that you don’t have to figure this all out alone. A registered dietitian can provide personalized guidance and support as you navigate eating well on your medication. Make an appointment today – your health is worth it!  .