What to eat on a GLP-1

Why nutrition still matters

GLP-1 medications reduce appetite, but they do not choose what you eat. The quality of your food choices significantly affects how you feel on the medication, how well you manage side effects, and your long-term health outcomes.

With reduced appetite comes an important responsibility: making every bite count nutritionally.

Prioritise protein

This is the most important dietary principle on a GLP-1 medication.

When you eat less overall, there is a risk of losing muscle mass alongside fat. Adequate protein intake helps preserve muscle. It also:

• Keeps you full longer
• Supports energy levels
• Reduces the risk of the "skinny fat" outcome (weight loss that is mostly muscle)

General target: Most people benefit from 1.2–1.6g of protein per kilogram of body weight per day. Discuss a specific target with a dietitian or your prescriber.

Good protein sources:

• Chicken, turkey, fish, eggs
• Greek yoghurt, cottage cheese
• Legumes (lentils, chickpeas, beans)
• Tofu and tempeh
• Protein smoothies (useful when appetite is very low)

Focus on whole, minimally processed foods

With less room in your stomach, processed foods that are high in calories but low in nutrients become a poor trade-off. Prioritise:

• Vegetables — especially non-starchy vegetables (broccoli, spinach, zucchini, capsicum)
• Fruit — whole fruit rather than juice
• Wholegrains — oats, brown rice, quinoa, wholegrain bread
• Healthy fats — avocado, olive oil, nuts, seeds (in moderate amounts)

Foods to limit or avoid

High-fat foods are the biggest trigger for nausea and digestive discomfort. The medication slows stomach emptying, and fatty foods take the longest to clear. Limit:

• Fried foods
• Creamy sauces and dressings
• Very fatty cuts of meat
• Fast food

Sugary foods and drinks provide calories without nutritional benefit and can worsen digestive symptoms. Limit:

• Sugary drinks (soft drinks, juices, energy drinks)
• Lollies, chocolate, pastries
• High-sugar cereals

Alcohol — many people find alcohol affects them differently on GLP-1 medications (lower tolerance, worse nausea). It also adds empty calories and can worsen dehydration.

Meal structure tips

Eat smaller, more frequent meals rather than 2–3 large ones. Your stomach empties more slowly — smaller portions are easier to manage and reduce nausea risk.

Eat slowly and stop at the first sign of fullness. The fullness signal arrives faster than it used to. Overeating past fullness causes significant discomfort.

Do not skip meals even if you are not hungry. Consistent eating supports blood sugar stability and prevents excessive fatigue.

Separate liquids from solids. Drinking large amounts of liquid with meals can worsen bloating. Drink water between meals rather than with them.

When appetite is very low

In weeks where nausea is significant or appetite is minimal:

• Prioritise liquid nutrition: protein shakes, smoothies, yoghurt, soup
• Small, frequent snacks over meals
• Focus on protein and hydration above all else
• Do not force yourself to eat large amounts — this worsens nausea

Consider working with a dietitian

A registered dietitian experienced with GLP-1 medications can create a personalised eating plan that fits your preferences, health goals, and how you are tolerating the medication. This is worth considering if you find nutrition challenging.

General information note

This guide provides general lifestyle information only — not medical advice and not a prescription diet plan. Individual nutritional needs vary. Consult a registered dietitian or your healthcare provider for personalised guidance.