Eating Well on GLP-1 Therapy
GLP-1 medications reduce appetite, but what you eat still matters. The goal is to nourish your body while the medication helps manage hunger signals.
The Protein Priority
Protein is your most important macronutrient during weight loss:
- Aim for 25–30g per meal to preserve lean muscle mass
- Good sources: chicken, fish, eggs, Greek yogurt, legumes
- Consider a protein supplement if meals feel too small
Hydration Matters More Than You Think
GLP-1 medications slow digestion, making hydration critical:
- Drink at least 64 oz of water daily
- Sip throughout the day rather than large amounts at once
- Herbal teas count toward your daily intake
Foods to Emphasize
| Category | Examples | Why | |----------|----------|-----| | Lean protein | Fish, poultry, tofu | Muscle preservation | | Fiber-rich vegetables | Broccoli, spinach, peppers | Digestive health | | Healthy fats | Avocado, olive oil, nuts | Satiety and nutrition | | Complex carbs | Quinoa, sweet potato, oats | Sustained energy |
Foods to Minimize
- Fried and greasy foods — can worsen nausea
- Sugary drinks — empty calories that bypass satiety signals
- Ultra-processed snacks — low nutritional value
A Sample Day
- Breakfast: Greek yogurt with berries and a handful of almonds
- Lunch: Grilled chicken salad with olive oil dressing
- Dinner: Baked salmon with roasted vegetables and quinoa
- Snack: Apple slices with almond butter
Remember: the medication handles the how much — you focus on the what.